What separates elite performers from everyone else? Is it talent, effort, or access to resources? According to sports psychologist Alex Auerbach, it’s something far simpler — and more accessible to all of us: mastering the mental skills that fuel confidence, resilience, and consistent growth.

That’s exactly why I’ve been drawn to sport and performance psychology — it’s practical, actionable, and effective. They’re meant to be applied, and in my experience, they work. I’ve used them in everything from jiu-jitsu competitions to writing a book. But while these tools are simple in theory, they’re surprisingly underused because most people don’t know how to apply them effectively. apply them effectively.

That’s why I wanted to talk to Alex Auerbach. With experience working alongside elite performers in the NBA, NFL, MLB, Olympians, and even Fortune 5 companies and startups, Auerbach has dedicated his career to teaching these mental skills to everyone — not just the elite.

But he insists they’re underused as resources: “It’s pretty common for the best athletes in the world to use these tools,” he says. “But it’s significantly less common for everybody else.”

This frustration with the gap in accessibility inspired Auerbach’s upcoming book, Called to Greatness: Your Personal Playbook for the Pursuit of Excellence (available for pre-order here). The book breaks down what it takes to perform at your best, offering practical strategies anyone can use — whether you’re a professional athlete, a weekend warrior, or just someone striving to excel in daily life.

“At face value, high performance is simple… but it’s not easy,” Auerbach explains. “It’s hard to catch yourself in a negative thought spiral and actively work yourself through it. And it’s very hard to develop a new habit, do imagery, or mindfulness.”

Ahead of the book’s release, Auerbach shared three mental skills that stood out to me for their simplicity and transformative power.

1. Reframe Stress to Your Advantage

Most people think of stress as the enemy — a threat to our mental health, productivity, and physical well-being. But Auerbach challenges this belief: it’s not stress itself that’s harmful, but rather how we perceive it.

“Stress is a sign you care,” he explains. “Nervousness and excitement are the same physiologically — it’s what you call it that makes the difference.”

By shifting how you view stress, you can turn it into a source of motivation rather than something that holds you back. For example, before a big presentation, remind yourself that the butterflies in your stomach are your body’s way of preparing you for action. I do this before every jiu-jitsu competition. I remind myself that the nerves I feel are my body preparing me for the challenge ahead. Instead of letting the stress hold me back, I channel it into focus and determination — it works every time.

Auerbach also notes that people with a “stress-is-enhancing” mindset tend to perform better and experience greater satisfaction in their work and personal lives. To start building this mindset, try reframing moments of stress as opportunities to grow, show your strengths, or practice resilience.

2. Build Radical Self-Awareness

Self-awareness is foundational to growth, but it’s one of the hardest skills to develop. According to Auerbach, there are two key components: understanding yourself and understanding how others perceive you.

“You need to know what you value, what drives you, and what your goals are,” he says. This dual understanding is critical for growth. Knowing yourself is foundational for long-term improvement.

Start by reflecting on your thoughts and behaviors through journaling. Auerbach recommends taking just 15 minutes to write freely about your day, then grouping your reflections into themes. For instance, you might notice patterns in what energizes you recurring challenges, or what consistently gives you a sense of accomplishment. This can help you identify patterns, strengths, and areas for improvement.

Another powerful exercise is to seek feedback from people you trust. Auerbach often asks his clients to reach out to their closest friends or colleagues and ask for stories about times they’ve been at their best. This feedback not only reveals blind spots but also highlights strengths you might overlook in yourself.

3. Celebrate and Leverage Your Wins

We’re often taught to focus on learning from failure, but Auerbach argues that celebrating success is just as important for building confidence and creating a roadmap for future wins.

“We’re very over-indexed on this whole idea of ‘learn from failure,’” he says. “I think the downside of that is people think there’s not anything to learn from success. But the reality is, when you’ve done something well, it becomes super easy to know what to repeat in that situation.”

Celebrating your wins doesn’t just boost confidence — it also reinforces positive behaviors and helps you replicate success. “There’s lots of good data that shows that you will feel better about your life when you feel like you’re meaningfully making progress on your goals,” Auerbach explains. “So not only will you be more confident, but your life will be better, and you’re going to learn what to do again.”

To make this a habit, Auerbach suggests a simple exercise: at the end of each day, take five minutes to write down what went well. It could be as small as making it to your workout or as big as completing a major project. “Things will be better for you in just a few weeks,” he insists.

From Knowledge to Action

Auerbach’s advice is a reminder that excellence isn’t just for elite athletes or CEOs — it’s for anyone who’s willing to put in the effort to improve. Whether you’re pursuing a new PR in the gym or trying to crush it at work, these are just a few of the simple yet effective mental skills that can help you unlock your potential and thrive in whatever you’re pursuing.

If you’re eager to dive deeper into these ideas, you can pre-order Called to Greatness: Your Personal Playbook for the Pursuit of Excellence here.