I was asked to speak to the track and field team the day before the 2023 Indoor Championships. The reason why I could speak to the team at this critical time is because I had been with them from the start of the season. I had completed one-on-one and team sessions. I attended practices on a regular basis. They knew me, we were ready for this moment. My message to the team was threefold: 1) I love you; 2) Remember how great you are and how special you are and that you deserve to be here; and 3) if you can’t sleep at 2:30am in the morning, give me a call. When athletes are approaching a big event, they can get stoked and overexcited. We must remind them of the 5 R’s: Relax, Routines, Righteous, Resourceful, and Review.

RELAX

The first thing we remind our athletes to do is to slow down. They can engage in conversation with someone to talk and ease the tension or do independent work with breathing techniques, mindfulness, self-talk or visualization. These are tools that we have in our toolbox, and we use the one that fits the moment.

ROUTINE

Once we reset, we rely on our routine. Nighttime rituals have been established all season long; we recommend the athletes to follow the sleep hygiene plan they have used successfully. We encourage them to stick to their script. Sleep hygiene looks different for everyone, but some of the best practices for sleep, including restless nights, are to turn off all electronic devices, sleep in a cool room (60-67 degrees F); lavender fragrances throughout the air, take a warm bath. When athletes cannot sleep, we tell them to just rest.

RIGHTEOUS

Righteous means to do the right thing; in accordance with their morales and values. The night of a big event can bring many new circumstances and temptations. We caution athletes to stay away from caffeine, illicit drugs, new foods, and new places that violates ethic codes and laws of that county, state, or country. If we can’t rest, we do not want to complicate it with needless stress.

RESOURCEFUL

Athletes are resourceful. What are the tools in the toolbox that you rarely use? I told the athletes to call me at 2:30am, and one did, but my ringer was silent and I missed the call. Thankfully, the athlete was resourceful. We met for breakfast at 6am, but I wasn’t there like I said I would be. He could have panicked or been upset; but instead, he stated he prayed and read his scriptures. I let him down, but his championship spirit found a way to find a solution. Champions refuse to lose and utilize or find resources.

REVIEW

After the event, we do a post-performance analysis. Those things that went well, we repeat. Those issues that caused us distress, we dissect and create more favorable options to optimize success for the next big event. We revise until we have a formula. Then we employ it with a fierce methodical discipline.