text: Mental Readiness
  Table 9-4. Sample SMART Goals
  Goal SMART process SMART goal
  Run Every week, I will perform one to Short range:
  faster two running interval sessions and In 3 months, I will reduce my 2-mile run time by 30
  one sustained run at or near my secs.
  goal pace.
  I will conduct a 5–10-minute
  Long range:
  warm-up and 10–15-minute cool-
  down to include Running Skill In 6 months, I will reduce my 2-mile run time by 1
  Drills before and after each run to minute.
  prevent injury and maximize
  recovery.
  I will drink 8 oz. of chocolate milk
  after every workout to promote
  recovery and to fuel future
  performance.
  Increase I will lie down in bed no later than Short range:
  sleep 2200 each night. In 3 weeks, I will increase my sleep from 5 hours to 6
  I will stop using electronic devices hours per night on at least 5 nights per week.
  within 30 minutes of going to bed.
  I will stretch or meditate for 10- Long range:
  minutes prior to sleeping.
  In 6 weeks, I will increase my sleep from 6 hours to 7
  hours per night at least 6 nights per week.
  oz ounces sec second
  9-42. Focusing on success even during stressful situations is an important aspect of mental readiness. It
  reflects a Soldier’s perceived confidence or ability to perform, which strongly correlates with successful
  outcomes. Maintaining a positive mindset, or using positive self-talk, can make the difference in
  performance. Negative thoughts such as “I have never been a runner,” or “I have never been athletic” result
  in a defeatist attitude and submaximal exertion.
  9-43. Productive instructional self-talk helps to maintain focus on performing a task correctly, especially
  when learning a new skill. A brief short phrase can be used with each activity to encourage optimal
  performance. For example, “my arms are strong” or “I am prepared.” Soldiers with positive attitudes are
  more able to cope with adversity and be successful with challenging tasks. Motivational self-talk can improve
  attitude and focus on the task.
  9-44. Cognitive reframing is a type of self-talk strategy. If Soldiers are more open to recognizing the positive
  in an otherwise suboptimal situation, they are more likely to respond in a productive way. Potentially negative
  situations can be viewed as an opportunity to learn. The more frequently Soldiers employ this strategy, the
  more likely that it will become their first course of action (see table 9-5).
  Table 9-5. Examples of productive self-talk
  Type of self-talk When to use it Example
  Instructional When learning, Squatting: inhale, knees out, exhale and squat.
  progressing or Prone firing: straight line from weapon to firing hip
  perfecting a skill pocket, cheek to stock weld, high grip of firing hand, C-
  grip with non-firing hand.
  Motivational Before or during an Deadlift: my body is strong and I am ready to lift heavy.
  event to increase focus Sling Load Test: I have thoroughly studied the necessary
  and confidence materials to succeed.
  Cognitive Before an event or Running up hills: hills are my friend. They only make me
  Reframing task that has negative stronger.
  connotations Hot weather training: this training is preparing me to be
  more lethal in the desert.