Every Sunday evening UTC+1, you can join me live on Zoom for a 30-minute Mental Skills Workshop. I walk you through assessments and worksheets that I use with clients to help them develop the mental skills for life and work. Go here to get the Establishing Values Worksheet that I mentioned in the video. And go here to RSVP for the next Mental Skills Workshop.

About Values

Establishing Personal Values is the first step in the Goal Setting Process. Personal values play a crucial role in shaping individuals' lives and well-being. Psychological research supports the idea that establishing and recording personal values can lead to increased self-awareness, motivation, ethical decision-making, stress reduction, enhanced self-esteem, and more fulfilling relationships. These benefits underscore the importance of this practice for personal growth and overall life satisfaction.

When you become a member of The Mental Skills Academy, you get access to assessments, worksheets, course material and other free content. Open Membership is free, but you can upgrade to Pro or Pro+ to access coaching and mastermind sessions.

Over the past number of weeks, we have taken a deep dive into the nine mental skills of peak performance. But performance is not only about objective achievement and attainment of reward and recognition; it is also about mental well-being. The nine mental skills we explored are;

* Mindset serves as the foundation, encompassing your fundamental beliefs about ability, challenge, and growth that shape how you interpret every experience.

* Motivation provides the energy for action and direction for sustained effort. It’s what gets you up in the morning and moves you through the day.

* Goals Setting creates the structure and accountability necessary for systematic progress. Based on your core values, goals provide the prospect of achievement.

* People Skills enable effective collaboration and influence, recognising that peak performance rarely occurs in isolation. It allows you to understand yourself and others.

* Thinking Skills involves managing your internal dialogue to support rather than undermine confidence and focus. It is how you speak to yourself on an ongoing basis.

* Mental Imagery harnesses your mind's capacity to rehearse success and prepare for challenges through vivid mental simulation. It is the preparation of your organism to perform at its best.

* Anxiety Management transforms nervous energy from a performance barrier into a competitive advantage. Anxiety is a natural occurrence, but how you interpret and respond to it matters.

* Psychological Flexibility represents the development to respond to challenging emotions in a way that maintains your effectiveness under pressure. It is to be malleable rather than rigid.

* Focus allows attention to be directed towards optimal performance without distraction and serves as the gateway to flow states where peak performance feels effortless and natural.

Get the full 30 Days of Mental Skills Series here [All Sessions]

The Mental Skills Basics Course

If you have been trying to achieve something but have failed. If you keep falling into the same holes and can't get out. If you've been struggling to get ahead for too long and want change, then this course is for you. In this self-paced course, you'll learn the mental skills of peak performance. (You’ll also get a free first draft of the book “The Mental Skills Handbook”)

The popular neoliberal narrative in modern capitalist societies shouts loud the idea that success hinges on willpower—that internal grit and self-discipline are the secrets to consistency, focus, and high performance. Anyone can make it, and if you want to succeed, it’s up to you. You’ve got to make it happen. This idea is flawed on so many levels, not least how some parts of society are not afforded equal opportunity. But what if that advice is not entirely untrue? What if we are too willing to accept the current, less-than-optimal status quo?

The idea that willpower is a limited resource was popularised in the late 1990s through the ego depletion model. According to Baumeister et al. (1998), willpower behaves like a muscle: it tires with use. In early experiments, participants who resisted eating cookies performed worse on cognitive tasks immediately afterwards. The conclusion? Self-control gets depleted with exertion.

This theory found strong support for a time. It gave rise to the belief that we must manage our energy wisely — avoid draining tasks, don’t multi-task, conserve willpower for when it matters. But as psychology moved forward, cracks in this theory began to show. Large-scale replication efforts (e.g., Hagger et al., 2016) failed to reproduce the original findings, casting doubt on whether ego depletion exists at all universally or measurably.

What these findings suggest is that willpower may be more context-dependent than resource-limited. Studies show that people who believe willpower is limited are more likely to suffer the effects of depletion (Job et al., 2010). Those who think or believe willpower is unlimited tend to persist longer.

So if willpower isn’t a battery that runs out — or at least not always — then what explains our struggles with follow-through and consistency?

Poor self-regulation is less about the depletion of a mysterious energy and more about disorganisation, lack of clarity, and emotional mismanagement. When the goals are vague, distractions are plentiful, and we haven’t built systems to support consistent action, we naturally falter. It's not because we’re weak, but because the structure to support success is missing.

High performers don’t rely on willpower. They build environments, routines, and habits that reduce friction. They align goals with values, create clarity, and learn to manage stress without draining cognitive reserves. Rather than trying to “force” themselves into discipline, they design systems that make the right actions easier to take.

In practical terms, this means reducing reliance on raw effort and instead focusing on mental skills such as planning, attention control, emotional regulation, and habit formation. Self-compassion, too, plays a role. When we understand that willpower fails us not because we’re lazy or undisciplined, but because we’ve overestimated its utility, we can stop blaming ourselves and start working smarter.

In the end, the path to consistent performance lies not in summoning more willpower but in building psychological infrastructure that supports us when motivation fades.

What You Can Do About It

* Use if–then planning to automate action and reduce decision fatigue (Gollwitzer, 1999).

* Adopt a non-limited theory of willpower to enhance self-regulation (Job, Dweck, & Walton, 2010).

* Practise self-compassion after setbacks to boost motivation and persistence (Breines & Chen, 2012).

* Set goals aligned with personal values to sustain intrinsic motivation (Deci & Ryan, 2000).

* Train attention through mindfulness to improve focus and reduce impulsivity (Tang, Hölzel, & Posner, 2015).

Mental Skills Basics Course

Suffering stress and anxiety is not a prerequisite for success in self-employment–there's a better way. Mental skills provide you with the means of coping effectively with difficulty and achieving your goals. I created the Mental Skills Basics Course to introduce business leaders, self-employed individuals, freelancers, consultants, and small business owners to the psychological and emotional skills associated with success.