How setting your values can help you perform better on the mats

Values are your compass. They help you make decisions, define your authentic self, and dealing with adversity. Choosing your values is a tool for maintaining integrity to yourself even when navigating unknown terrain.

Incoming anecdote! I was a girI scout from the ages of 3-17 and it was the only commitment I carried from my childhood to adulthood. It gave me the opportunity to: learn somewhat useful skills, practice teamwork, express myself, and be physical since I didn’t play any sports. One of those physical things was orienteering, a type of cross-country running with checkpoints that you must find using a map and a compass. It requires you to figure out where you are in the world, where you want to go, and a way to get there without roads or trails. It taught me how to plan a route for what I wanted, even when there were no sure paths to get there.

Which is likely why I chose to dedicate my life to an unregulated sport like jiu jitsu and pursue an unconventional path of mental performance consultant. Much like a compass, values provide similar support when navigating life’s choices.

HOW TO SET YOUR VALUES

Scan through this long and intimidating list of values and write down which ones stick out. Once you have a list, comb through and pick ones that define your core way of being, your personality, beliefs, priorities. Values are fluid, so focus on the present moment. What are your needs? What do you believe is necessary to live your most authentic life? Whatever you choose, make sure it comes from you and not some other influence.

Continue paring down the list until you have 3. Yes, only three. The ones you cross off are still important to you, but what is more important right now?

If you would like to aim this exercise towards jiu jitsu, think about the type of performances you want to have, the qualities you want to exhibit, and what you’d like to be known for.

HOW TO USE YOUR VALUES IN TRAINING

Let’s say you have to make a tough decision. You love your training partners but the instructor is too aloof and you have goals of competing so you need intensity in your rolls. Do you leave your gym for a more competitive environment? Do you have a conversation with the coach about your needs? Do you elect to run a comp class? Do you make do with what you have considering that training partners you actually trust are few and far between?

Now let’s take into account your values. If your first value is joy, you might stay at your gym with your training partners because they make training enjoyable. If your first value is growth, you might take the leap and try something new for the sake of experience and development because your comfort zone offers nothing new. If your first value is perseverance. you might see that staying at your gym is the challenge because you don’t have a lot of resources for competition. You can still compete and if you lose, you’ll make it a point to keep trying despite undesirable results.

HOW TO USE YOUR VALUES IN COMPETITION

Values are a way to define our philosophy. What’s your competition philosophy? Do you think submitting your opponent is more demonstrative of skill than winning by points? Are you more inclined to give up points for the chance to submit? Is there a limit to how mean you will get towards your opponent? Is it important to shake the other coach’s hand? How important is winning? Is it worth getting injured? Your character comes out when things get tough and combat sports are tough. What’s going to shine? Your love of the sport or your discipline? Your sportsmanship or your confidence?

Values can also help you understand your motivation, which is the direction and intensity of your effort. Why are you competing? Is it to prove something to others? Is it to experience the thrill? Is it because you’re good at it? Is it because you desire notoriety? Go back to the initial values of joy, growth, and perseverance. You enjoy it, it provides an experience for growth, and you gain satisfaction from doing hard things.

If your values are externally regulated or you are motivated more by external things, your effort is determined by things you cannot control like results, praise, or even punishment. If you’ve ever told yourself “just don’t lose” or “just don’t get submitted”, your path to success is more determined by what not to do than what TO do. Approach, rather than avoid. Equally, what you approach matters as well.

Two researchers named Richard Ryan and Edward Deci studied motivation in the early 2000’s and found that those who focus on what they can control not only reach their goals more often, they’re more likely to enjoy the process getting there. This is because motivation that stems from within is more reliable and self-determined than motivation that stems from rewards or punishment. Enjoyment of the competition process is a lot more sustainable than simply avoiding loss and embarrassment.

REVISIT THE VALUES PROCESS REGULARLY

Values change and that’s okay. Sometimes it is by choice and sometimes it is by circumstance, but our priorities and what we care about shift over time. The compass may need some fine tuning now and again, you know?

If you’d like some help with the values process and how to implement value-based approaches in your performance, book a call with me!