Performance is not defined solely by physical capability. It is sustained by the mind’s ability to remain organized, oriented, and responsive under pressure.

For a submariner on silent patrol, a surgeon deep into a complex procedure, a firefighter navigating zero-visibility conditions, or a special operations operator cut off from communication, the external world offers fewer anchors. Time stretches. Sensory cues narrow. Fatigue creeps in. And yet, decisions still matter.

What determines whether performance degrades or endures in these moments is not toughness alone, but mental architecture - the internal structure that holds attention, emotion, identity, and task focus together when the external environment can no longer do that work for us.

The brain orchestrates every element of performance. Mental skills training and mental performance coaching, which is grounded in sport and performance psychology, is essentially strength and conditioning for your mind (White House Sports Psychology, 2024). Scientific literature consistently shows that psychological skills such as imagery, self-talk, emotional regulation, and attentional control can be systematically developed to enhance performance (Lonsdale et al., 2024; Šoková et al., 2025). A 2018 meta-regression of peer-reviewed studies demonstrated that psychological skills training and behavioral interventions significantly improve both behavior and performance (ScienceDirect, 2025). These findings emphasize a clear message: mental skills are not abstract concepts.

Mental skills are measurable, trainable capacities. Your mind is adaptable. Your internal responses can be conditioned. Your performance can evolve.

When we hear the word “Alpha,” our minds often jump to boardrooms, battlefields, or the spotlight of high performance: athletes in the zone, CEOs commanding attention, or personalities who dominate a room. But what if Alpha was not primarily about performance or dominance but about presence? True Alpha is the kind of energy that moves quietly yet powerfully through life. It is the inner force that allows us to show up fully in our own lives, care for ourselves and others deeply, and navigate the world with clarity, calm, courage, vitality, and connection.

In today’s era of constant distraction—from newsfeeds, social systems, and the inner chatter of our own minds—Alpha does not push or overpower. Instead, it reclaims. It roots. It reminds us that we are free and sovereign beings, capable of guiding ourselves and each other through chaos and cultivating coherence.

Alpha is not an act; it is an embodiment.

Alpha is your life force and it is a force multiplier.

As elite athletes, artists, and business leaders, you spend countless hours honing your craft. You perfect your technique, push your physical limits, and dedicate yourself to practice. But what happens when the pressure is on? When the stakes are at their highest, and a single moment can define your success?

Your mindset becomes the differentiator.

The world’s most successful performers know that the game is won in the mind before it’s won on the field, the stage, or the trading floor. For decades, mental performance has been treated as a secret weapon—a less-discussed part of the training routine.

Oftentimes fluctuations and drops in motivation can be directly related to the heavy mental load of toxic, internal self-criticism. In many cases, it’s the unrelenting, tyrannical inner critic that taunts, torments, shames, and exhausts even the most driven of high performers… Understanding why motivation is important and how internal criticism impact one’s own motivation is vital, especially as it is something that can be greatly improved through knowledgeable guidance, coaching, and training in the mental gym.

Communication skills and conflict resolution skills are necessary for long term success in all areas of our lives. The challenge? Are we brave enough to work on these interpersonal skills when presented with the often challenging real life opportunities to exercise them?

Practice looking at your lived experiences beyond the story, beyond the narrative (yours and others), beyond the typical playbook, beyond the situational circumstances of this moment.

Alexandra Lehmann has earned a spot on Team Switzerland and along with it, the opportunity to participate in international competitions for the International Ice Hockey Federation’s Women’s World Championships and 5 Nations’ Cup. A Cecil Lake, British Columbia local, The Swiss-Canadian goalie has been playing professional hockey in Switzerland’s National League for the last two years, winning a national championship with the Lugano Ladies two years ago and placing second last season (Giesbrecht, 2022).

The former Carleton women’s hockey goaltender played two years as a Raven before turning pro in the summer of 2020. During this time of transition from University to pro hockey, Lehmann said she was mindful of what she had worked on with Dr Lussier, her Mental Performance Coach, through the season: “Together, we altered my approach to playing big games and acknowledging the emotional side of the game. If I focused on staying present and competing, then the performance would take care of itself” (Hopkins, 2021). In her third pro season in Switzerland, Allie now plays for the SC Bern Frauen and has her sights set on the upcoming 2024 IIHF Women’s World Championships in Utica, USA in April.

I (CL) recently spoke with Allie (AL) and asked her how she takes care of her mental health and how she approaches her mental performance as a professional athlete. Check out her great insights below!

This year, Bell Let’s Talk Day is on Wednesday, January 24, 2024. But worth noting is that mental health matters every day of the year. This of course applies to athletes and high performers of all walks of life. A significant part of my work as a Mental Performance Coach and Consultant involves mental health literacy; educating athletes, coaches, and teams to be proactive and preventative in their daily wellness strategies, while also training vital mental skills that support athletic and personal development, a growth mindset, and peak performances when it matters most.

I recently had the chance to catch up with Montreal Alouettes’ DB Wes Sutton, a 2X CFL East All Stars and 2023 Grey Cup Champion to ask him how he cares for his mental health and how he approaches the mental side of football and life. Read his inspiring perspectives below

May was mental health awareness month but of course, mental health matters 365 days of the year. So I (CL) caught up with Taylor Woods (TW) pro hockey play, Isabel Cup Champion and Strong Woman World Champion to ask her about how she cares for her mental wellness and what mindset allows her to thrive as a dual sport athlete and high performer.

Training camps in sports, the performing arts, and many other contexts are by nature designed to be intense, extremely demanding, experiences. Historically, athletic training camps first emerged out of military life.

Do you tend to be hypercritical of yourself and perhaps also hypercritical of others on your team and/or in your family? Many of us are, oftentimes in the name of perfectionism. However, upon reflection, you may notice that it’s most frequently counterproductive and counter performance.

Goals are a funny thing. Done effectively, they can propel us to levels we nearly didn’t think were possible. Done ineffectively, they can actually become sources of stress, pressure, and shame, and can even set ceilings to our ability to actualize our greatest potential.