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Our blog provides people with insights into the type of work we do as well as our personal and professional interests.  We are a team of psychologists that vary in global location, expertise, and interests which means there is loads of variety in the information on our blog relevant to different age ranges, cultures, and levels of performance. The topics we share typically stem from the latest research and applied practice, as well as books we've read, places we've been, and people we've met.    
20 12, 2016

The #1 Mental Skill you Need to Make it on Tour

Read more posts from this Author December 20th, 2016 Athletic Performance Enhancement, Everything Else 0 Comments

As a psychologist to amateur and professional players, part of my day job involves walking the course analysing their habits and response patterns to situations during tournaments.
Caddies would agree that you can see a lot as a quiet observer, the things that player’s themselves under-estimate as the real causes of a great day on the course or a poor result.
My on-course analysis work has confirmed what I believe to be the one mental skill that can make all the difference in the outcome of your game and ultimately your fate in keeping your tour card at the end of the season.
Some will argue that the most important mental skill has to be confidence. My question would […]

13 12, 2016

The Australian International School gets into the Zone with Mental Notes Consulting

Read more posts from this Author December 13th, 2016 Athletic Performance Enhancement, Everything Else 0 Comments

The Athlete Development Program (ADP) at the Australian International School (AIS) is one-of-a-kind in Singapore schools, offering student-athletes the opportunity to train and be coached on a path to university scholarships and elite level sport. This semester, the ADP students added a new form of training to their repertoire, making further strides through sport psychology training with Singapore Psychologist and fellow Aussie, Dr Jay-Lee Nair from Mental Notes Consulting. The program comprised a series of interactive group workshops designed by Dr Jay-Lee, specifically for adolescent student-athletes to learn mental skills to enhance their sport experience and performance.
The power packed one-hour sessions covered a broad range of themes and included ‘live polling’ that enabled the students to respond in real-time […]

14 10, 2016

Why Your Child is Not Thriving and How to Turn it Around

Read more posts from this Author October 14th, 2016 Health & Well-being 0 Comments

Social research in Asia suggests that our kids are under more pressure than ever, and the negative consequences are very real.

A recent prospectus study of Hong Kong schools anxiety revealed that 3 in 10 students in secondary school and 1 in 5 primary school aged children suffer from anxiety.

One of the most underestimated factors that contributes to thriving in our youth and protects against anxiety is optimal sleep. The recommended number of hours of sleep in primary school aged children is 11-13 hours and for teens 10-11 hours every night. In Asia, 6.5 is the average number of hours children sleep each night, and this is consistent with the sleep patterns I see in the student-athletes who first visit my […]

9 10, 2016

Building and Practicing Mental Toughness from a CrossFit Champion’s Perspective

Read more posts from this Author October 9th, 2016 Athletic Performance Enhancement 0 Comments

To be a formidable competitor as a CrossFit athlete, dedicated physical preparation is a must, but mental preparation ensures you are truly ready to deal with the adversity that CrossFit delivers. For an in depth look into the practice of mental toughness in this extraordinary sport, I met up with 2015’s “Fittest in Singapore” (by CrossFit HQ, USA), Dylan Goddard, at the new UFIT Clinic.

What drives your passion for CrossFit?
“What drew me to CrossFit was the intensity of it. It never gets easy, you just get better. You become more efficient with the movements, but you will always be giving 100% effort. At first it wasn’t about competing, I just really enjoyed the workouts…pushing the boundaries, seeing how far […]

4 09, 2016

A Behind the Scenes Look at Mentally Preparing for the Olympics

Read more posts from this Author September 4th, 2016 Athletic Performance Enhancement, Everything Else, Team & Group Dynamics 0 Comments

The mental toughness training athletes undergo before reaching the Olympic stage is not typically well documented or understood. In this article, I will provide a behind the scenes look at the psychological preparation athletes go through before the biggest event in sport.
For the past year, I have had the opportunity to work as the sport psychologist to the Singapore Sailing duo on their road to Rio campaign. The coach explained that the team was talented but needed a boost in their mental training to perform consistently under high levels of pressure. If they could advance their mental game, he believed they could qualify for the Rio games and even have a chance at medaling.
When the team first sought […]

25 07, 2016

High Performance Workshop Series – Workshop 6 – Life Lessons

Read more posts from this Author July 25th, 2016 Athletic Performance Enhancement, Corporate Performance Coaching, Health & Well-being, Team & Group Dynamics 0 Comments

Guest Speaker: James Holbeck
Date: 24th August
Time: 7-8.30pm
Location: Queensland Sports Medicine Centre
Mental Notes Consulting has combined with their partners to bring you a series of High Performance workshops across South East Queensland in 2016. The series will cover topics designed to help you to reach your performance potential in sport, coaching, performing arts, school, work and exercise. Guest presenters include strength and conditioning coaches, physiotherapists, coaches, ex-athletes and staff with elite sport backgrounds and experience.
Each workshop will consist of two 45 minute sessions during which a guest speaker and Mental Notes Consulting’s Australian Sport Psychologist will present on high performance strategies.
James Holbeck is a former Australian Rugby representative with the Wallabies. His story is a realistic examination of learning resilience and […]

29 06, 2016

High Performance Workshop Series – Workshop 5 – Performers are People Too

Read more posts from this Author June 29th, 2016 Athletic Performance Enhancement, Corporate Performance Coaching, Everything Else, Health & Well-being, Team & Group Dynamics 0 Comments

Guest Speaker: Ashley Harrison
Date: 7th July
Time: 7-8.30pm
Location: Allsports Physiotherapy & Sports Medicine, Southport
Mental Notes Consulting has combined with their partners to bring you a series of High Performance workshops across South East Queensland in 2016.  The series will cover topics designed to help you to reach your performance potential in sport, coaching, performing arts, school, work and exercise.  Guest presenters include strength and conditioning coaches, physiotherapists, coaches, ex-athletes and staff with elite sport backgrounds and experience.
Each workshop will consist of two 45 minute sessions during which a guest speaker and Mental Notes Consulting’s Australian Sport Psychologist will present on high performance strategies.
Ash is a former NRL player whose career spanned 276 games at the top level. The clubs that served him throughout […]

20 05, 2016

The Power of an Hour

Read more posts from this Author May 20th, 2016 Everything Else 0 Comments

What is it?
The power of an hour refers to a study technique for student-athletes that develops discipline in managing common distractions and creates fearsome focus to strengthen your working memory.
The benefits
1. Focus & discipline
The art of ignoring distractions when studying often comes down to being able to control the compulsive urge to respond to messages on your phone, scroll through your newsfeed, or check your email inbox while studying.  The power of an hour study technique structures your study blocks and break times in a way that helps you to practice this discipline, without it feeling like torture.
2. Time optimisation
Think about how much time you perform quality study when you have a 3-4 hour blocks of time when exams are not […]

19 05, 2016

High Performance Workshop Series – Workshop 4 – Lasting the Distance

Read more posts from this Author May 19th, 2016 Athletic Performance Enhancement, Health & Well-being, Injury Rehabilitation, Team & Group Dynamics 0 Comments

Guest Speaker: Chris Brady, Specialist Sports Physiotherapist
Date: 20th June
Time: 7-8.30pm
Location: Queensland Sports Medicine Centre, Woolloongabba
Mental Notes Consulting has combined with their partners to bring you a series of High Performance workshops across South East Queensland in 2016.  The series will cover topics designed to help you to reach your performance potential in sport, coaching, performing arts, school, work and exercise.  Guest presenters include strength and conditioning coaches, physiotherapists, coaches, ex-athletes and staff with elite sport backgrounds and experience.
Each workshop will consist of two 45 minute sessions during which a guest speaker and Mental Notes Consulting’s Australian Sport Psychologist will present on high performance strategies.
Chris is a Specialist Sports Physiotherapist and a principal at Queensland Sports Medicine Centre.  He has worked for a […]

19 05, 2016

Sleep: Your Secret Weapon

Read more posts from this Author May 19th, 2016 Athletic Performance Enhancement, Health & Well-being 0 Comments

Want to gain an extra edge over your competitors?  Want to perform better?  Then you need to get more sleep!
Sleep is a powerful and often underestimated tool that can lead to noticeable changes in performance.  Unfortunately, as a society we value not sleeping and celebrate those who can do a lot of work on little or no sleep.  The theory seems to be that if everyone else is sleeping and you’re working/training, you are gaining an advantage over your opponents.  The opposite is actually true, especially if you are consistently sleep deprived.
What happens when you sleep?
When you sleep, your brain works to process and consolidate your memory and all that you’ve learnt during the day.  If you’ve been reviewing […]