Description
The Mindfulness Acceptance Commitment training program
The MAC program consists of 46 daily lessons, approximately 20 minutes, that take you through a guided meditation and a lesson on mental resilience.
History
The MAC program was pioneered in 2004 with the publication of The Psychology of Enhancing Human Performance: The Mindfulness-Acceptance-Commitment Approach by Gardner and Moore. In 2012 I adapted the program to 46 daily lessons and updated it to include daily guided mindfulness sessions. Since then I’ve tested it successfully with esport clubs such as Copenhagen Wolves, CounterLogic Gaming, and Team Solomid, as well as a number of individual athletes.
Contents
Daily sessions containing
- a mindfulness session of 5-15 minutes, and
- a lesson on mental resilience.
Week 1
- Attention
- Poise
- Internal states
- 4
- Overcoming internal states
- The mindful athlete
- Forthcoming
Week 2
- Mindfulness
- Mindfulness is not
- Mindfulness in life
- Seated training
- Schema
- Cognitive fusion
- Mindlessness
Week 3
- Centering
- Learning
- Value-driven behavior
- Sport mindfulness
- Sacrificed for emotions
- Performance values
- Common problems
Week 4
- Acceptance
- Sport mindfulness
- Avoidance
- Willing acceptance
- Training
- Common issues
- Mindfulness is not
Week 5
- Commitment
- Emotional vs value-driven
- Performance
- Absorption in the task
- Common problems
Week 6
- Flow
- Poise
- Value-driven performance
- Exposure
- Building a system
- Sport mindfulness
- Common problems
Week 7
- Enhancing
- Looking back
- Focus on the task
- The walk
- Planning
- MAC
- Graduation