Why Performance Psychologist Alex Auerbach Wants You to Celebrate the Small Wins

First off, how did you get into performance psychology? Did you grow up as an athlete and it was a conscious choice? Or did you gradually fall into it?

Its kind of a “both, and” situation for me. I was an athlete and while I was competitive, I was never the most athletic kid on the field. But, I was recognized for the way I could “see the game” and do some of the more intangible things that made the team successful. That was my first brush with sport psychology.

The second came when I was coaching Division 1 football. I was spending a lot of my time on issues off the field, and I was enjoying it - more than I was enjoying the stuff on the field, in fact.

I then started to search for a way that I could spend more time working on the off-field than I was, and fell into psychology. When I learned that sport psychology was an option and would translate on the field, it was an obvious choice to go that route. It’s been the right decision.

Are there parallels between psychological performance in elite NBA players and endurance sports like Triathlon?

I believe that there are some common principles of performance across sports, and then some that are unique. The common threads between NBA performance and endurance sports, from my view, would be:

• Self-regulation

The first, self-regulation, is what the science shows separates the best athletes from the rest. It really boils down to two things: being able to control and direct your thinking, feeling, and physiology, and being able to optimize your learning. No matter what performance domain you’re in, these things will help you. They might be deployed differently, but having good self-regulation ability will nearly universally help you perform.

• Mindfulness

The second is mindfulness. Endurance sports require a bit of checking in and checking out. Mindfulness allows you to identify when it’s okay to go on autopilot, and when you need to lock in and be fully present. Ultimately, good performance starts with being present, so that would be true in the NBA or a marathon - but again, it might look different between the contexts.

• Process-Focus

Finally, I’ve found that endurance athletes really benefit from staying focused on the process, or, to put it as a cliché - putting one foot in front of the other. In professional sports, that same level of focus is helpful. If you spend too much time worrying about the score and not enough time on how you get there, you’re likely to lose.

What are some key psychological traits of high-performing athletes that you have observed?

• One would be self-regulated learning, which I just mentioned.

• Others would include psychological flexibility, the ability to prepare and practice well,

• And being an active reflector on your performances.

Ultimately, how athletes perform well is individualized. But, all the above will help you do what you do, better.

When you see athletes stuck in a performance plateau, what is your advice to help them breakthrough?

The first step is to slow down. It sounds counterintuitive, but people often think ramping up and putting on more pressure is the solution to drive their performance forward. In a slump situation, less is more.

That doesn’t mean don’t try - it just means to focus on doing less, better, without ramping up the pressure needlessly on yourself. That leads to the second step - redirect your focus.

Go back to what your strengths are and what keeps you competitive. Get back to the most fundamental units: train hare, focus on your basic skills, and doing what you can do to the best of your ability.

The final step I’d throw in is to try and find a small win once you’re refocused. Small wins build momentum and confidence. Celebrate them!

In your experience, what seems to be the best way for athletes who are dealing with adversity like a long-term injury?

For long-term adversity, the best way I’ve found to manage is to keep a healthy perspective. Try to find other ways to fill yourself up with energy, and stay focused and grounded in the progress you’re making.

What about situational adversity, like losing critical nutrition on the bike or getting punched in the swim and having your goggles break?

For short-term adversity, it’s staying connected to the short-term goal, consciously choosing to increase your effort, and seeing the adversity as a challenge. These three steps tilt us toward what psychologists call a “clutch state,” which is what we need in these tougher times.

What is your advice for an athlete struggling with pre-race nerves?

There are several ways to tackle this, but in general:

• Remember nerves are a sign you care.

• Focus on how you can use this energy effectively.

• Develop a pre-performance routine that helps you find your optimal psychological and physiological states.

• Leverage breathwork to help you regulate.

Do you believe in the concept of a flow state? Is this relevant for athletes to achieve peak performance?

I do believe in the concept of a flow state, in the sense that I believe science supports the concept of flow. And, when you’re in flow, it’s likely you’re having a good performance.

What I don’t believe is that flow is necessary for peak performance, and I’m not sure that it’s even something we can productively work toward. Sure, flow feels great - but in most performances, finding flow is going to be hard and unlikely. It’s much more effective to focus on giving the best effort you can.

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