Red Light, Yellow Light, Green Light.

As a mental performance coach, I’ve seen firsthand the impact that our thoughts have on our performance. One concept that has been particularly powerful in my work with athletes is the idea of red light, yellow light, and green light thinking, as articulated by the late Ken Ravizza.

The basic premise is this: our thoughts fall into one of three categories, much like the traffic lights we see on the road. Red light thinking is negative, self-defeating, and limiting. It’s the voice in our head that says “I can’t” or “this is too hard.” Yellow light thinking is more neutral, and can be more productive in nature. Typically it can focus on thoughts that have nothing to do with the current sitation, and typically is associate with our senses: sight, hearing, taste, smell, and touch. And green light thinking is positive, optimistic, and empowering. It’s the voice in our head that says “I can do this” or “let’s go.”

So why does this matter? Well, our thoughts have a direct impact on our emotions, which in turn influence our behavior and performance. If we’re stuck in red light thinking, we’re likely to feel anxious, stressed, and overwhelmed. This can lead to self-doubt, hesitancy, and ultimately, poorer performance. On the other hand, if we’re able to shift our thinking towards green light thinking, we’re likely to feel confident, energized, and motivated. This can lead to a sense of purpose, focus, and ultimately, peak performance.

But here’s the catch: we can’t just flip a switch and go from red light thinking to green light thinking. Sometimes that is a huge jump to make from red light to green light thinking. Sometimes the best thing we can to to start improving performance is to be less negative. It’s a process, and it requires awareness, intention, and practice. Here are a few tips for cultivating more green light thinking in your own life:

1. Get to “neutral” by focusing on 3 things that you can see, 2 things you can hear, and 1 thing that you can feel, followed by a deep diaphramagtic breath. Try it right now. Notice as you did this practice that you weren’t thinking about the stresses, the pressures, and the worries of your current situation. You were merely focused on your senses.

2. Imagine that you were coaching your best friend through the exact same situation. Typically with a good friend, you would be honest, and you would give them one or two excellent coaching points to help them. For example, “It hasn’t been your best start today, but if you focus on the tempo of your swing, and keeping your head down you will get back in this tournament one shot at time.” Typically you wouldn’t curse at your best friend, nor would you berate them. You would negotiate and critique fairly with your best friend, and you certaionly wouldn’t be a tyrant.

3. Notice your thoughts: The first step is simply to become more aware of the thoughts you’re having. Are they more red light or green light? If you notice a lot of red light thinking, don’t judge yourself or beat yourself up. Just observe it and make a mental note.

4. Challenge negative thoughts: Once you’ve identified some red light thinking, try to challenge it. Ask yourself if it’s really true, or if there’s another way to look at the situation. For example, if you catch yourself thinking “I can’t do this,” try reframing it as “I haven’t done this before, but I’m willing to try.”

5. Focus on what you can control: One of the hallmarks of red light thinking is a sense of powerlessness. When we’re in that state, we tend to focus on all the things that are out of our control. Instead, try to focus on what you can control. For example, you can control your effort, your attitude, and your preparation.

6. Practice positive self-talk: Finally, try to incorporate more green light thinking into your self-talk. This might mean coming up with a mantra that you repeat to yourself before a game or practice, or simply reminding yourself of your strengths and abilities.

The benefits of yellow and green light thinking are numerous. Not only does it lead to better performance, but it can also help us feel more fulfilled, confident, and resilient in all areas of our lives. By cultivating a more positive, optimistic mindset, we can navigate challenges with greater ease and find joy and fulfillment in the process. So the next time you find yourself stuck in red light thinking, take a deep breath, shift your perspective, and see what happens. The results may surprise you.

Riley Jensen is currently the Lead Mental Peformance Coach for Real Salt Lake, a mental performance coach for Utah State University Athletics, a mental performance coach for Westminster College, and the mental performance coach for Weber State University Athletics. He is also the mental performance coach for various professional Ski Teams, the Utah Jazz Ticket Sales organization, and LGCY Power. He is available for corporate, team, and individual sessions. You can find more information about Riley at www.rjpg.net. You can find him on Twitter: @rileyjensen, Instagram:@rjperformancegroup, and Facebook: RJ Performance Group. You can also listen to his podcast here: Riley Jensen, Mindset Matters Podcast