Welcome to the Per4m Mindset Blog

Hello and welcome! I’m Jo Mountford, the proud director of the Per4m Mindset Program. As a qualified psychotherapist with extensive experience working with anxiety, depression, trauma, addiction, and steroid abuse in sport, I am passionate about helping athletes unlock their full potential. I am an Advanced Gazing Red2Blue coach working with pressure and developing skills to perform in the big moments.  I am also a Certified CliftonStrengths® Coach, dedicated to guiding individuals and teams in discovering their unique strengths, cultivating a state of flow, and achieving peak performance.

This blog serves as your resource and community space where I will share insights, techniques, and updates related to our work at Per4m. You’ll find information about Gazing Red2Blue Mindset training, strengths discovery through CliftonStrengths®, as well as practical tools like breathing exercises, visualization, and yoga tailored for athletes and active individuals. You will also hear about stories how athletes and others have experienced the Mindset coaching successfully.

Each week, I’ll introduce new topics, highlight upcoming Zoom sessions—inviting you to participate—and reflect on past sessions to deepen your understanding. I encourage you to explore all the resources available on the Per4m website, subscribe to our YouTube channel, and follow us on Instagram to stay connected and inspired.

Reflecting on the Circle of Mindset Growth

Recently, during a Zoom session with the Per4m Mindset team, we discussed a crucial aspect of athletic performance: the moments of transition – the Power of Transition Times in Sport.

During our recent Zoom session, we explored how the often-overlooked periods of waiting and transition in sport can significantly impact performance. These moments—whether they are brief or prolonged—offer an opportunity to either enhance focus or introduce unnecessary stress.

In sports like hockey, players experience waiting times for the game to start, during chukka breaks, while on the bench, or at half-time. Some of these pauses are short, while others extend longer, testing players’ patience and mental resilience. We explored where you mind goes, what are common distractions and how you can optimise in those times.

Golf presents its own set of waiting periods: teeing off, waiting for others to take their shots, walking between shots or holes, and delays caused by weather. Similarly, in athletics, athletes face waiting for their race, between heats, or delays due to unforeseen circumstances.

The key to turning these transition moments into opportunities lies in the application of mindsets and mental skills. Through Gazing Red2Blue techniques—powerful tools for recognising the disruptions, distractions and feelings and then shifting focus and calming the mind—we help athletes prepare mentally for these pauses.

By having a clear plan, setting intentions, and practicing mindfulness, athletes can reduce anxiety and bolster confidence. When we’re mentally prepared—acknowledging that distractions and disturbances are natural—we can shift into a state of readiness, turning waiting time into a chance for strategic reflection and preparing for what is next.

Practicing these mindset

Practicing these mindset techniques regularly helps athletes develop resilience and a proactive attitude towards waiting periods. For example, a golfer might use this time to visualize their next shot or engage in deep breathing exercises to stay centred. Similarly, runners can employ mindfulness to stay connected with their body and maintain focus, even during delays. 

Embracing pauses as part of the game, rather than obstacles, cultivates a calm, composed demeanour that can improve overall performance. The more athletes integrate these mental strategies into their routine, the more they train their minds to remain agile and resilient, turning waiting into an asset rather than a hindrance. 

Ultimately, mastering transition times through these techniques does not just improve focus—it’s about developing a mental edge that optimizes every moment on the field or course. With consistent practice, athletes can elevate their game, meeting every pause with confidence and purpose. 

By cultivating this mindset, athletes become more adaptable and resilient in the face of unforeseen circumstances or setbacks. They learn to view delays not as frustrations, but as opportunities to enhance their mental clarity and emotional control. This proactive approach fosters a sense of mastery over their performance, empowering them to stay engaged and composed regardless of timing issues.

Moreover, the benefits extend beyond the sport—such mental training cultivates life skills like patience, adaptability, and stress management, which are invaluable in everyday challenges. In essence, mastering transition times through these strategies transforms athletes into not just better performers, but more resilient and focused individuals in all facets of life.

Go to All Courses on the website to take the course or book one on one training with Jo Mountford.

Thank you for reading! I’d love to hear your thoughts—please leave a comment below. Don’t forget to subscribe to my YouTube channel, Per4mMindset, for more inspiring content. Follow me on Instagram for updates and behind-the-scenes glimpses

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Additionally, I encourage you to join the Per4m Sportspersons Circle WhatsApp, updates, reflections, and ongoing support.

More blogs are on the way, so stay tuned and join the journey!

Kind regards,

Jo Mountford