A core concept in learned excellence is the progression through stages of competence:

1. Unconscious Incompetence: You don't know what you don't know. You're unaware of the skill or your deficiency in it.
2. Conscious Incompetence: You become aware of the skill and your lack of proficiency. This stage can be frustrating but is crucial for growth.
3. Conscious Competence: You can perform the skill successfully, but it requires concentration and deliberate effort.
4. Unconscious Competence: You've mastered the skill to the point where it becomes second nature, performed effectively without conscious thought. This is where true expertise lies.

Understanding where you are on this ladder for any given skill is the first step in strategically moving towards mastery.

Your mindset plays a critical role. A growth mindset (belief that abilities can be developed) is essential. High performers view challenges as opportunities, embrace effort, learn from criticism, and find inspiration in others' success. This contrasts with a fixed mindset (belief that abilities are static), which can hinder progress. Potterat's work often highlights the mental toughness and resilience required, which are cultivated through mindset training.

High-stakes environments demand robust stress management. Dr. Potterat and others in performance psychology emphasize 'stress inoculation' – gradually exposing oneself to manageable stressors to build tolerance and coping mechanisms. This involves techniques like:

• Diaphragmatic Breathing: To regulate physiological arousal.
• Mental Rehearsal/Visualization: Practicing performance under pressure in one's mind.
• Positive Self-Talk & Cognitive Reframing: Actively managing inner dialogue to maintain focus and confidence.
• Contingency Planning: Preparing for potential setbacks to reduce their impact.

Simply putting in hours isn't enough. 'Learned Excellence' relies on deliberate practice: focused, systematic efforts to improve performance by targeting specific weaknesses, seeking feedback, and continuously pushing beyond one's comfort zone. This is often more mentally demanding than rote repetition.

Consider these questions from our assessment in relation to a skill you are developing:

• What skill are you focused on, and where do you currently see yourself in the Competency Hierarchy?
• When you face difficulties learning this skill, what's your go-to mindset?
• How do you manage stress or pressure during practice or performance of this skill?
• Do you engage in deliberate practice, focusing on weaknesses and seeking feedback?

Dr. Eric Potterat's work, often discussed in the context of his co-authored book 'Learned Excellence: Mental Disciplines for Leading and Winning From the Cutting Edge of Combat and Athletics,' builds upon and aligns with established principles in performance psychology, cognitive psychology, and sports psychology.

Key Concepts & Related Works:

• Anders Ericsson's research on Deliberate Practice.
• Carol Dweck's work on Mindset.
• Principles of Cognitive Behavioral Therapy (CBT) for self-talk and reframing.
• Sports psychology techniques for mental rehearsal and arousal control.

Note: While 'Learned Excellence' is a specific book, the principles discussed draw from a broader field of performance psychology with contributions from many researchers and practitioners.