If This Doesn’t Make You Believe in Yourself, Nothing Will

The Power of a Year [00:00:00]

• A single year of intentionality can lead to extraordinary achievements, such as an Olympic gold medal.
• Shelly-Ann Fraser-Pryce emphasizes that average is not an option; greatness is attainable.
• The core message is about turning dreams into reality through mindset.

  "One year of being intentional got me an Olympic gold medal. Just one year. Just one year. Just one year. So a lot can happen in a year."

Mental Training: The Friday Practice [00:01:30]

• Mental training, specifically on Fridays, is as vital as physical training.
• Before achieving anything, one must visualize it in their mind first.
• Visualization is about placing yourself in a winning position before the victory occurs.

  "Because before you can achieve anything, you have to see it in your mind first. Visualization is you putting yourself in a winning position before you have won."

Overcoming Self-Doubt [00:03:15]

• The unseen battles include fear, doubts, and self-limiting thoughts.
• It's essential to confront these moments and remind yourself that they are not the end.
• Sacrificing and pushing through mental struggles are part of the journey.

  "The part of the story no one sees is the BTS, the behind the scenes, the challenges. Sometimes it's the fear, the doubts."

Dreaming Beyond Limitations [00:04:45]

• Growing up in challenging environments can make dreaming feel like a luxury.
• The pursuit of medals, records, and excellence often involves unseen mental struggles.
• The champion mindset is about sticking to your purpose and trusting your commitment to yourself.

  "Because we don't get to dream often when we're in an environment that seems stifling. It seems, you know, just there's no way out."

The Unseen Sacrifices [00:06:00]

• Behind-the-scenes efforts include early mornings, social sacrifices, and overcoming injuries.
• Athletes and individuals face limitations imposed by others or themselves.
• Conquering these internal and external battles prepares one for the moment of competition or presentation.

  "It's the moments I have to wake up at 5 a.m. to get to practice. It's the moment I have to sacrifice not going out."

The Necessity of Dreaming [00:07:30]

• For those who feel they can't even dream, it's crucial to stop seeking external permission.
• The most important voice to listen to is your own inner voice.
• External opinions are mere "white noise" that do not understand your journey.

  "Stop asking, can I? Stop asking for permission to be great. Stop asking people who have no idea what's going on."

Failure as a Part of Success [00:09:00]

• A champion mindset doesn't mean avoiding failure; failure is an integral part of success.
• Counting on yourself and channeling your own voice is key.
• The only finish line you haven't crossed is the one you haven't approached.

  "A champion mindset doesn't mean that you're not going to fail. Failure is a part of success, right?"

From Sixth to First: A Year of Change [00:10:30]

• Fraser-Pryce went from being a sixth-place reserve at the 2007 World Championships to an Olympic champion the following year.
• This transformation highlights the power of changing one's mindset and approach.
• Consistency in small things, like showing up early for practice, is vital.

  "A year after being in Osaka, the next year I was Olympic champion. So it's not just for me where one year I went from being sixth to being first."

Refusing to Lose [00:12:00]

• The mindset required is to "refuse to lose," pushing forward relentlessly.
• One must be willing to stay in the fight until dragged off.
• A year can be a significant amount of time for those chasing greatness.

  "Somebody will need to drag you off the field. And I'm not just talking about the track. I'm talking in life."

The Pain of Wanting vs. Working [00:13:30]

• Moments of getting close to a desired goal define individuals: they either collapse or rise.
• It's painful to want something and not work for it, and painful to work for it and not achieve it.
• The choice is to rise and pursue the goal despite the potential pain.

  "And it's painful to work for it and not get it, but I'm going to go for it."

Owning Your Wins and Losses [00:15:00]

• Fraser-Pryce's experience in the 2007 relay showed her the desire to be responsible for her own wins and losses.
• She shifted from being "crippled" by the moment to wanting to "own it with my entire being."
• This led to changes in diet, training discipline, and a focus on personal power.

  "I wanted to be responsible for my own win. That changed. I was responsible for three other people."

The Olympics: From Finals to Gold [00:17:00]

• Her initial dream for the Olympics was simply to make the finals.
• She learned to be kind to herself and set the stage for success through positive self-talk.
• Preparation and a changed outlook allowed her to be happy and content at the starting line.

  "My dream was so small because I just wanted to make the finals. That was my dream for the Olympics."

The Weight of Gold [00:19:00]

• Winning the 2008 Olympic gold medal was a testament that where you come from doesn't define how you finish.
• It was a win for her community, her mother, and her grandmother.
• Confidence, dreaming, and believing in those dreams are paramount.

  "It didn't matter where you come from or how you start. It matters how you finish. It matters how you show up."

Time Honors Greatness [00:21:00]

• It's never too late to pursue your dreams; time honors your greatness.
• Fraser-Pryce became the oldest world champion at 35 and a mother who won a world championship two years after childbirth.
• Disregard negative self-talk and external opinions; listen to your own voice.

  "Time will honor your greatness. Time. That's all you need. Time."

The Only Unmet Dream [00:23:00]

• The only dream that hasn't been met is the one you haven't started.
• Don't go to bed thinking it won't happen; go to bed believing it will.
• Allow yourself permission to chase your dreams and tap into your potential.

  "The only dream that hasn't been met is the one that you haven't started."

Visualization as a Map [00:25:00]

• Fridays are for mental training, visualizing success before it happens.
• Visualization helps prepare your mind and body, making the actual event feel like "go time."
• This practice is free and accessible to everyone.

  "Visualization is you putting yourself in a winning position before you have won."

Training Your Mind [00:27:30]

• Visualization requires practice and focus; cues can help pull your mind back when it drifts.
• A powerful cue is "Greater is he that is in me than he that is in the world."
• Love for what you do eliminates fear, leading to confidence at the starting line.

  "My cue is always saying to myself that great is he that is in me, than he that is in the world."

The Power of Self-Focus [00:29:30]

• Focusing on others helps them win, not yourself; be "selfish" in your pursuit.
• Don't be concerned with competitors; focus on your own race and performance.
• The only way to win is to move forward; never backward.

  "When you focus on them, you're helping them win. You are helping them win."

Eating the Meat, Leaving the Bone [00:31:00]

• Use others' successes as inspiration by taking the "meat" (substance) and leaving the "bone" (irrelevant details).
• Instead of jealousy, learn from those you admire or even dislike.
• This approach helps you reach your destiny faster.

  "In Jamaica, there's a saying that when somebody feeds you meat or chicken, you eat the meat, you leave the bone."

Standards Over Motivation [00:33:00]

• Motivation can change, but standards are permanent and define who you are.
• High standards lead to longevity in any pursuit.
• Discipline is the resident of standards, not motivation.

  "Motivation can change. Standards don't. Oh, motivation can change. But standards don't because standard is who you are."

Setting Your Standards [00:35:00]

• Start with small, intentional steps to build your standards.
• Consistency with routines builds consistent standards.
• Your standards are yours alone and should not be dictated by others.

  "The smaller steps you make, the more you can go to the bigger steps eventually because you're not rushing into it."

Failure as a Teacher [00:37:00]

• Failure introduces you to parts of yourself you didn't know existed and need to grow.
• Winning can create a false sense of having it all figured out, while failure prompts necessary adjustments.
• Some of the greatest wins come after significant losses.

  "Failure introduces us to a part of ourselves that we didn't know was there. The part that we need to grow."

The Sesamoiditis Injury and Resilience [00:39:00]

• A fractured sesamoid bone threatened Fraser-Pryce's 2016 Olympic aspirations.
• She found alternative ways to train and focused on what she could control, like gym work and rehab.
• Failure teaches "how" to proceed, showing that it's a part of success, not its opposite.

  "Because here's what, failure tells you how. Failure tells you how. How?"

Motherhood and a World Championship [00:42:00]

• After having her son, Fraser-Pryce faced skepticism about her career longevity.
• She proved that motherhood could deepen purpose and elevate her as an athlete and woman.
• The 2019 World Championship win was a victory for women challenging societal norms.

  "And here comes those little critics that think they know everything that comes and they tell you, oh, having a baby will just ruin your career."

Winning at 35: Age is Irrelevant [00:45:00]

• At 35, Fraser-Pryce won a world championship, defying the notion that female sprinters are too old.
• Her confidence comes from her work and preparation, not her age.
• The focus is on the race and execution, not external commentary or age.

  "Your age is irrelevant. Your age is irrelevant at the line. Your age is irrelevant in success."

Seizing the Moment [00:48:00]

• Moments can be overwhelming; you must understand that "you are the moment."
• Tune out distractions and focus on your preparation and execution.
• Rely on past wins to build confidence in challenging moments.

  "For a lot of persons, they get to their moment and they start thinking, oh my God, the moment! And it overwhelms them until it stifles them."

Rest and Recovery are Crucial [00:50:00]

• Rest and recovery are as important as training.
• Nobody performs at their best on an empty tank; refueling is essential.
• Fraser-Pryce's career was potentially saved by the time off during her pregnancy.

  "Rest and recovery is just as important as the training. Nobody shows up and win on an empty tank."

Stopping Self-Sabotage [00:51:30]

• Stop entertaining voices in your head that tell you to play small or procrastinate.
• "Everything changes downstream when upstream is done right" – your mindset dictates your reality.
• Commit to your goals and stop negotiating with yourself.

  "Stop entertaining the voices in your head that tell you to play small."

Pressure as a Privilege [00:53:30]

• Pressure indicates you are made for more and have untapped potential.
• Nobody chasing nothing feels pressure; it signifies you are striving for something.
• Live in the present and focus on what you can control: your "why" and your actions.

  "Pressure is a privilege. It means you're made for more. It means that someone believes in you."

The Power of Decision [00:56:00]

• The most important action is to "decide" and commit to your greatest life.
• Listening and seeking are signs of wanting more, but decision and action are required.
• Don't waste time; make the decision to start now.

  "You have to decide because we can and in that decision the reason why we are here and you are here is because you're still seeking."

Built for Extraordinary [00:58:00]

• We are not built for average; we are built for extraordinary things.
• Give yourself permission to chase your dreams and recognize your inherent excellence.
• Expand your mind and territory; see yourself as big, not small.

  "We're not built for average. We're built for extraordinary extraordinary things."