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INITIATE CREATUREHOOD: Unleash the Power of Instincts

In the world of sports, achieving peak performance is the ultimate goal for athletes. It is a state where everything clicks into place, where movements become effortless, and success feels within reach. While various factors contribute to this state of optimal performance, one often overlooked aspect is the role of instincts. As a peak performance coach, I am here to shed light on the fascinating relationship between instincts and the science of flow, performance, and sports.

Instinctual Responses:

Instincts are innate, fixed patterns of behavior that are biologically programmed within us. In sports, these instinctual responses can make all the difference. Whether it's the lightning-fast reflexes of a goalkeeper saving a penalty kick or the split-second decision-making of a basketball player driving to the basket, instincts come into play. They provide athletes with automatic, pre-wired responses that can be advantageous in fast-paced, unpredictable situations.


  1. Hone your awareness: Develop a heightened sense of situational awareness. Train yourself to recognise the triggers that activate your instincts during performance. This awareness allows you to harness the power of instinctual responses at the right moment.

  2. Enhance reflexes through repetition: Engage in targeted training and conditioning exercises that simulate game situations. By repeating these scenarios, you can sharpen your reflexes and reinforce instinctual responses, ensuring they become swift, precise, and instinctively accurate.

  3. Fine-tune decision-making: Instinctual responses are closely tied to split-second decision-making. Practice making quick, intuitive decisions during training sessions to optimise your instinctual reactions. Through deliberate practice, you can refine your decision-making abilities, enabling seamless integration of instincts into your performance.

Flow State and Instincts:

Flow, often referred to as "being in the zone," is a state of deep focus and effortless performance. Instincts play a significant role in achieving and maintaining the flow state. When athletes have honed their instincts through training and conditioning, these instinctual movements become second nature. They seamlessly integrate into their performance, allowing for a smoother, more intuitive experience. Instincts can help athletes tap into their full potential and unlock their best performances.


  1. Create optimal conditions: Set the stage for flow by creating an environment conducive to concentration and focus. Minimise distractions, establish a routine, and engage in pre-performance rituals that help you transition into a focused state of mind. Clearing mental and physical clutter allows instinctual responses to flow naturally.

  2. Find your sweet spot: Discover activities or tasks that align with your natural instincts and strengths. Engaging in activities that challenge you just enough but are still within your skill range can help trigger the flow state. Identify the activities that evoke a sense of effortless engagement and immerse yourself in them.

  3. Practice mindfulness: Cultivate mindfulness in your training and performance. Stay fully present in the moment, deeply attuned to your instincts and bodily sensations. Mindfulness enhances your ability to connect with your instincts, allowing you to respond intuitively to the demands of the task at hand, thus facilitating the flow state.

Training and Conditioning:

While instincts are innate, their expression and effectiveness can be enhanced through training and conditioning. As a peak performance coach, I emphasise the importance of deliberate practice and repetition. Athletes can fine-tune their instinctual responses by exposing themselves to specific game situations repeatedly. Through this process, instincts become more refined and aligned with the demands of their sport. The marriage of skill development and instinctual responses is key to achieving peak performance.


  1. Embrace deliberate practice: Engage in purposeful and focused training sessions that specifically target the development of your instincts. Design drills and exercises that challenge and stretch your instinctual responses, gradually pushing the boundaries of your capabilities.

  2. Integrate mental training: Train your mind alongside your body. Incorporate visualisation techniques to reinforce instinctual movements and responses. Imagine yourself successfully executing instinctual actions in various scenarios, enhancing the mind-body connection and deepening your instinctual prowess.

  3. Emphasise adaptability: While instincts provide a solid foundation, cultivate adaptability alongside your instinctual responses. Practice scenarios that require you to adjust your instincts based on evolving circumstances. This flexibility ensures your instincts remain effective across a range of situations.

Balancing Instincts with Skill and Strategy:

While instincts are invaluable, they must be balanced with skill development and strategic thinking. Sports often require a combination of technical expertise, tactical awareness, and decision-making abilities. Integrating instincts with these learned skills and strategic thinking is crucial for optimal performance.


  1. Develop technical mastery: Combine your instinctual responses with finely honed technical skills. Invest time in mastering the fundamental techniques relevant to your sport. The seamless integration of instincts with technical proficiency enhances your overall performance.

  2. Cultivate strategic thinking: While instincts offer immediate reactions, strategic thinking adds a layer of calculated decision-making. Understand the strategic aspects of your sport, including game plans, tactics, and opponent analysis. Balancing instincts with strategic thinking allows you to make intelligent, instinct-guided choices for optimal performance.

  3. Seek feedback and analysis: Regularly seek feedback from coaches, mentors, or peers to evaluate the effectiveness of your instincts in specific situations. Analyse performance data, video recordings, or performance metrics to identify areas for improvement and refine the interplay between instincts, skills, and strategy.

''A skilled athlete who can seamlessly blend instinctual reactions with well-honed techniques and strategic insights is a force to be reckoned with.''

Overcoming Instinctual Limitations:

While instincts can be beneficial, there are instances where they may hinder an athlete's performance. Some instinctual responses might be counterproductive in specific sports situations. As a peak performance coach, I guide athletes in overcoming these limitations. Through cognitive strategies, mental preparation, and training protocols, athletes learn to adapt and respond flexibly to varying circumstances. They develop the ability to override or redirect their instinctual responses when necessary, enabling them to reach new heights of performance.


  1. Cultivate self-awareness: Identify instances where instinctual responses may hinder your performance. Develop self-awareness to recognise these limitations and consciously adapt or override them when necessary. This self-awareness empowers you to make deliberate choices aligned with your desired outcome.

  2. Utilise mental techniques: Employ mental techniques such as focus, and visualisation to override instinctual limitations. Train your mind to be present in the moment, consciously redirecting instinctual responses that may hinder your performance.

  3. Gradual exposure to challenging situations: Gradually expose yourself to progressively challenging scenarios that trigger instinctual limitations. By gradually increasing the difficulty, you can desensitise your instinctual responses and develop alternative strategies to overcome limitations, expanding your performance capabilities.

Instincts are a powerful force in sports, and their understanding and integration can unlock the door to peak performance. As a peak performance coach, I encourage athletes to embrace their instincts while also developing their skills and strategic thinking. By fine-tuning their instinctual responses, athletes can achieve a state of flow, where their performances become effortless and extraordinary. Let instincts be the catalyst that propels you towards peak performance in sports, enabling you to surpass your own limits and reach new heights of success.

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