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In this episode, Coach Jack, a mental performance coach, leads a workshop with young hockey players focused on improving their composure, body language, and mental resilience. Through interactive discussions and activities, he introduces concepts like the Dictator, Watcher, and Wise to help players recognize and manage their reactions under pressure. Coach Jack emphasizes the importance of self-awareness, thoughtful responses, and practicing mindfulness to enhance both individual and team performance, leaving the players motivated and better equipped to handle challenges on and off the ice.

Introduction and Purpose (00:00:00) Coach Jack introduces himself, explains his role, and sets the purpose of the session: improving mental performance.

Team Challenges and Body Language (00:01:03) Discussion about handling adversity, body language, and examples of poor reactions during games and practices.

Controlling Outcomes and Composure (00:02:44) Coach Jack explains the limits of control in sports, introduces the concept of composure, and its importance.

Composure Defined and Role Models (00:03:55) Definition of composure, its role in high-pressure situations, and examples from professional hockey players.

The Dictator, Watcher, and Wise (00:05:14) Introduction of mental roles: the Dictator, Watcher, and Wise, and how they relate to habits and self-awareness.

Awareness Exercise and The Watcher (00:07:54) Guided exercise to practice awareness, illustrating the Watcher’s role in noticing thoughts and reactions.

Reaction vs. Response (00:08:51) Explanation of the difference between reacting and responding, and how intentional responses are more helpful.

Connecting Mental Roles to Actions (00:10:55) Linking the Dictator to reactions and the Wise to responses, emphasizing the importance of choice in behavior.

Space Between Stimulus and Response (00:11:59) Diagram and discussion about creating space between what happens and how we respond, introducing meditation as a tool.

Growing the Space for Better Responses (00:12:54) Emphasizing the goal of expanding the space between stimulus and response to improve decision-making and composure.

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