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 In Pursuit
of Excellence
 In Pursuit
of Excellence
Fifth Edition

Terry Orlick, PhD

Human Kinetics
 Library of Congress Cataloging-in-Publication Data
Orlick, Terry.
In pursuit of excellence / Terry Orlick, PhD. -- Fifth Edition.
pages cm
Revised edition of the author's In pursuit of excellence, 2008.
Includes bibliographical references and index.
1. Sports--Psychological aspects. I. Title.
GV706.4.O73 2015
796.01'9--dc23
2015020534
ISBN: 978-1-4504-9650-6 (print)
Copyright © 2016, 2008, 2000, 1990, 1980 by Terry Orlick
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form
or by any electronic, mechanical, or other means, now known or hereafter invented, including xerog-
raphy, photocopying, and recording, and in any information storage and retrieval system, is forbidden
without the written permission of the publisher.
Notice: Permission to reproduce the following material is granted to instructors and agencies who have
purchased In Pursuit of Excellence, Fifth Edition: pp. 65, 66, 85, 105, 242, 283-284, 302, 303, and
350-358. The reproduction of other parts of this book is expressly forbidden by the above copyright
notice. Persons or agencies who have not purchased In Pursuit of Excellence, Fifth Edition, may not
reproduce any material.
The web addresses cited in this text were current as of June 2015, unless otherwise noted.
Acquisitions Editor: Justin Klug; Senior Managing Editor: Amy Stahl; Copyeditor: Mark Bast;
Indexer: Michael Ferreira; Graphic Designers: Denise Lowry and Tara Welsch; Cover Designer:
Keith Blomberg; Photograph (cover): © Medals/Aflo Foto Agency/age fotostock; Photo Asset
Manager: Laura Fitch; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren;
Associate Art Manager: Alan L. Wilborn; Illustrations: © Human Kinetics; Printer: Sheridan Books
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book
excerpts can also be created to specification. For details, contact the Special Sales Manager at Human
Kinetics.
Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
The paper in this book is certified under a sustainable forestry program.
Human Kinetics
Website: www.HumanKinetics.com
United States: Human Kinetics Australia: Human Kinetics
P.O. Box 5076 57A Price Avenue
Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062
800-747-4457 08 8372 0999
e-mail: [email protected] e-mail: [email protected]
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Europe: Human Kinetics
107 Bradford Road
Stanningley
Leeds LS28 6AT, United Kingdom
+44 (0) 113 255 5665
e-mail: [email protected] E6311
This fifth edition of In Pursuit of Excellence is dedicated to every athlete, every
student, every coach, every parent, every teacher, and every performer for
choosing to become the best you can possibly be and for helping others to
be the best they can be.
 CONTENTS
Preface. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ix
Acknowledgments. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . x

Part I Discovering Excellence. . . . . . . . . . . . . . . . 1

Chapter 1 Choice of Excellence . . . . . . . . . . . . . . 3
Chapter 2 Wheel of Excellence. . . . . . . . . . . . . . 11
Chapter 3 Focus for Excellence. . . . . . . . . . . . . . 29
Chapter 4 Journey to Excellence. . . . . . . . . . . . . 47

Part II Focusing for Excellence. . . . . . . . . . . . . . 61

Chapter 5 Self-Examination. . . . . . . . . . . . . . . . 63
Chapter 6 Intensity, Relaxation, and Recovery. . . 73
Chapter 7 Distraction Control. . . . . . . . . . . . . . . 97
Chapter 8 Positive Images. . . . . . . . . . . . . . . . . 111
Chapter 9 Simulation. . . . . . . . . . . . . . . . . . . . 129
Chapter 10 Zen Experiences . . . . . . . . . . . . . . . 143

Part III Creating Excellence . . . . . . . . . . . . . . . 155

Chapter 11 Perspectives. . . . . . . . . . . . . . . . . . . 157
Chapter 12 Goals . . . . . . . . . . . . . . . . . . . . . . . 171
Chapter 13 Commitments. . . . . . . . . . . . . . . . . 183

vi
 Chapter 14 Connections . . . . . . . . . . . . . . . . . . 201
Chapter 15 Challenges. . . . . . . . . . . . . . . . . . . . 215
Chapter 16 Actions. . . . . . . . . . . . . . . . . . . . . . 225

Part IV Living Excellence . . . . . . . . . . . . . . . . . 235

Chapter 17 Confident and Composed. . . . . . . . . 237
Chapter 18 Balanced. . . . . . . . . . . . . . . . . . . . . 249
Chapter 19 Consistent. . . . . . . . . . . . . . . . . . . . 261
Chapter 20 Coachable. . . . . . . . . . . . . . . . . . . . 275
Chapter 21 Team-Oriented. . . . . . . . . . . . . . . . . 291
Chapter 22 Self-Directed. . . . . . . . . . . . . . . . . . 307
Chapter 23 Adaptable. . . . . . . . . . . . . . . . . . . . 315
Chapter 24 Positive Transitions . . . . . . . . . . . . . 329

Appendix: Planning Forms for Positive

Performance Enhancement. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 349
Bibliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 359
Additional Resources. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 361
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 365
About the Author. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 373

vii
 PREFACE
This book tells you in simple and practical ways how you can excel in your
life and live your dreams. You can turn challenges into opportunities in every
part of your life so that you can succeed in your sport, school, profession,
and relationships. You can make your focus work for you to raise the level
and consistency of your performance. Perhaps most importantly, this book
will help you see that you control your own destiny through your decisions
and your focused actions. You are the only one who can take full control
of you and your own focus—this alone puts you in a position to direct the
course of your own life.
The strategies presented in this book work because they are derived from
the hard-learned experiences of real people who have excelled in sport and
many other high-performance domains. You can apply and adapt these
lessons to surmount every conceivable challenge in your life. The recurring
theme in their experiences is that focus is incredibly powerful. The focus
you adopt in your life leads your performance and your reality in positive or
negative ways. You decide.
As you read, keep in mind that different strategies work for different
people, in different contexts, at different points in their lives. Clear your mind
of clutter. Open your mind to possibilities and read with full focus and full
intent to act on what is most relevant to you right now. I wish you the best
in this quest.
Simple joys,
Terry Orlick

ix
 ACKNOWLEDGMENTS
Although I am the sole author of this book, there are many people who
have guided my path and my life in positive and life enhancing ways. I
would like to thank all the amazing athletes, coaches, teachers, students,
family members, and other positive and caring human beings, who perhaps
without realizing it, supported me in my ongoing journey to personal and
performance excellence.
I have been inspired by many of the people I have taught, coached, and
worked with over many years. My three insightful daughters Jewelia, Skye,
and Anouk and my running partner (my dog Zen) have been ongoing remind-
ers for me to continue to embrace the magical moments in every day and
to continue to fully embrace my life by making a positive difference in the
lives of others while I am on this beautiful planet.
Thank you to the following people, who agreed to share their stories with
you the readers of this book: Dan Nadeau, Elizabeth Manley, Adam Kreek,
Jordan Hanssen, Patrick Fleming, Markus Pukonen, Beckie Scott, Kerrin
Lee-Gartner, Sue Holloway, Thomas Grandi, Sylvie Bernier, Silken Laumann,
Lori Fung, Laurie Graham, Alex Baumann, Brian Orser, Eric Heiden, Gaetan
Boucher, Juan Belmonte, Kim Alletson, Chris McCormack, Chris Hadfield,
Laura Christian, Pat Messner, Sandy the gymnast, Karin the gymnast, Theresa
Jenn Lopetrone, Noella Klawitter, Bruce Malmberg, and the high-performance
military pilots featured in chapter 19.
Thank you to the readers of this fifth edition of In Pursuit of Excellence
for choosing to read this book and for choosing to continue to pursue your
own goals and dreams. Choose to be the master of your own destiny. Choose
to follow your own best path; choose to fully live your life with no regrets.
Thanks are also extended to all the good people at Human Kinetics who
have supported me in helping others to live their dreams by publishing new
and revised editions of In Pursuit of Excellence. Thank you to Justin Klug
and Amy Stahl from Human Kinetics for helping me turn my fifth edition of
In Pursuit of Excellence dream into a positive reality.

x
PART
Discovering
I
Excellence
 CHAPTER 1
Choice of Excellence

Excellence is a choice. If you really want to excel at anything in your life,

do these things:
1. Choose to pursue your highest level of excellence.
2. Choose to act in positive ways every day.
3. Focus in positive ways every day.
4. Focus in fully connected ways every day.
5. Act on the positive lessons you are learning every day.
6. Embrace the simplest joys in every part of your life every day.
7. Appreciate the people who love you and support you in your ongoing
journey to personal and performance excellence.

Every journey to excellence is exciting and life enhancing in some way.

The pursuit of excellence is filled with challenges, victories, highlights, low-
lights, simple joys, setbacks, personal growth, and ongoing lessons learned.
If you act on the simple wisdom in the following pages of this book that I
have gained from working with thousands of great performers, your personal
journey to excellence will be richer and more joyful in the various contexts
of your life. I encourage you to focus and act in ways that will make your
mission to excellence—and my mission to help you achieve your highest
levels of excellence—a living reality. My goal is to help you achieve your
goals. Your coaches’ goal is to help you become the best you can possibly
be. Your parents’ goal is to continue to love you and support you through
the ups and downs of your personal journey to performance excellence. Your
goal as an athlete or performer is to do everything you can possibly do to
become the best you can possibly be.
When it comes to pursuing and achieving meaningful goals in any part of
your life, only action counts. If you really want to achieve high-level goals in
any part of your life, you have to find a way to act on your positive intentions
in some small or big way every day.

3
4 In Pursuit of Excellence

If you are reading this book, you probably want to excel at something. In
your heart and soul, you know that you can be better and more consistent
than you are right now. Great athletes and performers and other outstand-
ing people who excel at living their lives—many of whom I have had the
pleasure to work with over many years—have taught me how we can all live
and perform closer to our full potential. You can learn from them as well to
embrace your gift of life and live your dreams.
Excellence in every part of your life is a “docision” you make for yourself.
You can docide to excel or docide not to excel. Docide is a word I created
many years ago meaning that you actually do what you decide to do. Billions
of people decide to do things that they never actually do. If you want some-
thing in your life, whether in a sport, performance domain, or relationship,
to change for the better, you have to actually do something! You can’t just
think about it. Thinking is not enough—only action counts.
Excellence is a choice you docide to act on every day. If you want to excel
or to become your best at anything you have to choose to excel or docide
to excel.
Personal excellence is all about embracing a positive and fully connected
focus and respecting your best fully connected focus every day.
Excellence is dependent on a positive and fully connected focus—focus,
focus, focus. When your focus is in the right place at the right time, high
levels of consistent best performances follow.
Discovering and respecting your best positive and fully connected focus
are the essence of ongoing personal and performance excellence. If you know
how to focus and refocus consistently in positive and fully connected ways
every day and in different contexts, you can simply act on it—every day,
every opportunity, every interaction, every practice, every training or learning
session, every game, every performance, every step along the way. If you are
not sure how to focus consistently in positive and performance-enhancing
ways—every day—then read the rest of this book to find out how other great
performers do it and how you can too.
The most important steps you can take to excel in any part of your life
include the following:
✦✦ Docide what you really want to do in your sport, performance domain,
or any other part of your life.
✦✦ Docide to do what you really want to do. Choose to do it and do it!
Act on your positive intentions!
✦✦ Focus fully on doing what you want to do in a positive and fully con-
nected way—every day in every context of your life.
✦✦ Continue to draw out the focusing lessons you are learning from what
frees you to perform your best and what distracts you from performing
your best every day.
 Choice of Excellence 5

Docisions and Choices

Virtually everything you do or do not do in your life is ruled by the choices
you make and act on or fail to act on every day. You can choose to excel or
choose not to excel. You can choose to bring a positive and fully connected
focus into what you do or choose not to. You can choose to be negative or
stressed out about things beyond your control or choose not to. You can
choose to let other people’s comments, actions, or inactions upset you or
choose not to. You can choose to approach obstacles or challenges in positive
ways or in negative ways. You can choose to dwell on the negatives, which
drag you down, or focus on the positives, which can lift your spirits and give
you positive energy. You can choose to embrace your dreams and pursue
them with full focus or let them drift away without really trying. These are
your choices, and your choices direct the quality and consistency of your
performance and the joyfulness of your life. You docide for better or worse.
I have never met an Olympic champion, world champion, or world leader
in any high-performance field who did not decide that he or she was going to
go after his or her goals with full intensity and absolute focus. If you want to
perform and live to your true personal potential, at some point you have to
docide to pursue it with a persistent, positive, and fully connected focus. Once
you docide to pursue your dream or follow a path with full focus and total
commitment, the next challenge often becomes staying on that path when
it becomes bumpy. The first big step is choosing to excel or dociding to be
the best you can possibly be. The next major step, which is sometimes even
more challenging, is dociding to persist through the obstacles regardless of
what they may be. No one reaches his or her true personal potential without
facing and overcoming numerous obstacles, setbacks, and challenges along
the way. Overcoming adversity is a normal part of the journey to excellence
for almost everyone in every field.
People who are successful at persisting through obstacles, challenges, set-
backs, bad patches, uncertainties, doubts, and sometimes fear find a way to
keep a sense of purpose, passion, or perspective in their pursuit. They draw
strength from having meaningful reasons for doing what they are doing and
are able to retain or sustain those positive reasons for continuing to pursue
their dreams. What are your personal reasons for doing what you are doing?
Why are you pursuing what you are pursuing? Why are you continuing to
do it? What are you hoping your pursuit of personal excellence will give you
in the short run and in the long run? What do you like or love about doing
what you are doing? What do you hope continuing with your pursuit will
give you, your family, coaches, friends, or loved ones who have supported
you over the years?
If you can sustain your passion for pursuing your dream and retain pos-
itive reasons for doing it every day, pure excellence will become a realistic
6 In Pursuit of Excellence

goal. If you lose your passion for doing what you are doing and are not able
to find meaningful reasons for continuing to do it, pure excellence in this
specific domain will become an elusive goal. Retention of passion, retention
of purpose, retention of love or joy for the pursuit, retention of choice, and
retention of a positive and fully connected focus are all essential for living
your dreams of personal and performance excellence.

The Choice of Focus

A positive and fully connected focus drives consistent high-level performance
in every pursuit. The requirements for high-quality focus are simple—stay
focused on the positives and stay fully connected with what you are expe-
riencing or pursuing. To accomplish this goal, you have to docide to focus
fully, find good reasons for focusing fully, and commit yourself to work on
improving your positive and fully connected focus so that it works for you and
not against you—every day, every assignment, every practice, every training
session, every preparation session, every simulation, every meet, every race,
every game, every interaction, every presentation, every shift in focus, and
every part of every performance—from the first second to the last second.
You can choose to bring a high-quality fully connected focus into all your
pursuits and interactions, or you can choose to just go through the motions,
to slop through whatever you are doing, or to be there physically but not
mentally. The best choice for ongoing performance enhancement is to focus
fully on performing with quality, to the best of your ability all the time.
You can choose to listen with full focus or choose to nod your head as if
you are listening and not listen at all. You can choose to be fully wherever
you are—fully focused with every fiber of your being—or choose to be only
partially there or not there at all mentally.
You can choose to focus on the positives or focus on the negatives. You
can choose to focus on the lessons learned or not learned every day in every
context. That is your choice, and you make these choices every day.
When I am working with athletes, students, or other performers, I often
ask, “If you are there physically (at practice, training, in class, at work, with
another person, or performing), why not be fully there?” What is the point
of being there physically but not mentally? If you are there, why not be there
fully—fully focused, fully connected, fully positive, fully open to ongoing
learning, fully open to connecting and being your best? I challenge you to
see how long you can maintain or sustain a positive fully connected focus in
a class, conversation, practice, training session, or performance. I challenge
you to see how quickly you can regain a positive and fully connected focus
if your focus drifts away. I challenge you to find something positive in every
situation you enter—to see every context as an opportunity to test yourself,
learn something, and improve something and to grow your positive and fully
connected focus.
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