HE4DS MENTAL TRAINING

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PART 1

WHERE YOU STAND

In the first step, we will identify where you stand right now. This helps you to monitor your progress.

Test yourself!

    • This short survey will help you to identify where you stand right now & to monitor your progress.
    • Remember: There is no wrong or right answer – write down what you feel!
DOWNLOAD Mind Check Template

PART 2

THE BASICS

Now, we will guide you through the foundation of Mental Training!

Below you’ll find our fully interactive Mental Training guide!

  • Go through it chapter-by-chapter.
  • Try each method out at least once before you proceed.
  • Come back whenever you need – make sure you understand the fundamentals fully before your practice!

Key principles

to make mental training work

  1. TIME: There is a right time for each mental practice. Train smartly & at the right time of the day!
  2. AUTOMATISM: The most effective mental technique is the one that comes naturally. Your goal is to be able to recall the helpful thoughts & feelings automatically!
  3. GOOD HABITS: Consistency over quantity: Long term effects develop over time. Try to find a routine you can stick to & that fits well into your life.

SUMMARY: TYPES OF MENTAL TRAINING

Select one training type to learn why, when and how to use it.

WHAT?

Visualization techniques

WHEN?

Works best in the morning, start your day right!

HOW?

Imagine every piece of the move or performance in your mind like a movie.

WHAT?

Stances and movements

WHEN?

All day, in between other activities, during a stressful situation.

HOW?

Create a movement or stance that you associate with a positive mind-state and perform it multiple times a day.

WHAT?

Positive self-talk, meditation

WHEN?

Works best in the morning, start your day right!

HOW?

Take at least 15 minutes in complete silence in a relaxed position f.e. sitting or lying. Sharpen your focus by emptying your mind.

PART 3

BUILD YOUR SCHEDULE

After 4 and 8 weeks, fill out the MIND-CHECK TEMPLATE from PART 1 again to see your progress and what you still struggle with. Adjust your weekly schedule accordingly & shift your focus on the mental training techniques that need attention.

The mental techniques need to become your second nature to work.

In the beginning its harder; it becomes easier over time. Trust the process!

BUILD YOUR SCHEDULE

YOUR DAY

To make your mental training as efficient as possible, it is important to schedule regular mental training sessions throughout your day. We recommend applying at least one mental training method per day during a fixed time. For example: Meditation or visualization right after you wake up.

PRIORIZE

Pick at least one mental training technique to keep on doing for at least 8 weeks consistantly. The better you become at it, the greater the benefit.

PLAN

Your benefit will be greater from some exercises than from others – this depends on what learning type you are primarily. When training your mind, you should apply kinaesthetic, auditive and visual techniques to maximize the effect.

ADJUST

Whenever you apply mental training techniques, make sure to take enough time for each session. Don’t rush over important steps and make sure each training session gives you a positive feeling.

PART 4

PROGRESS & RE-TEST

After 4 and 8 weeks, fill out the MIND-CHECK TEMPLATE from PART 1 again to see your progress and what you still struggle with. Adjust your weekly schedule accordingly & shift your focus on the mental training techniques that need attention.

The mental techniques need to become your second nature to work.

In the beginning its harder; it becomes easier over time. Trust the process!

CONGRATS

You finished HE4DS Mental Training!

We are happy you have taken this journey with HE4DS & super proud you pulled through.

Now, you’re ready to face your challenges eye-to-eye without falling back into negative patterns.

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