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Matthew Mace

Mental Preparation for Athletes: 5 Methods to Boost Your Performance

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Mental preparation is often overlooked — but knowing how to get in the right headspace before competition is key to accomplishing your absolute best. It can mean the difference between winning and losing, promotion and relegation, or even your spot on the team.

Without adequate preparation, you might find yourself scattered, unable to focus, and not performing your best.

One of the best ways to prepare for a big game or tournament is to create a mental preparation routine. Your routine can be as detailed or as minimal as you’d like — it’s all about finding what works best for you.

So, with this in mind, this blog post will explain what mental preparation for athletes is and how you can use it to improve your performance when it matters most.

Key takeaways:

  • Develop a pre-game mental preparation routine 
  • Learn how to separate personal life from sport
  • Use Rewire to improve your mental preparation 

How to mentally prepare for competition

If you’re an athlete, you’ve probably competed (or at least went to training) when you were not in the right headspace. You might have found it difficult to focus, and simple tasks that you usually find easy become hard and frustrating. And all of that is made worse because you know you’re capable, but your mind has other ideas. Not fun!

Many athletes choose to add a pregame mental preparation routine right before the competition. It allows them to consciously remove distractions and increase their focus. It’s like flicking a switch in your brain and letting it know that “It’s go time.”

And while the routines of Elite athletes are different between sports, they often share a lot of overlap. For example, a lot of athletes listen to music to psych themselves up, practice mindfulness or meditation, and perform visualization exercises. And these are just a few mental preparation techniques you can try!

Keep reading to find out more techniques — and how you can implement them into your pre-game routine to increase your focus and improve your performance.

1. Practice mindfulness 

Mindfulness is about removing distractions and focusing on the present moment. In sports, that means leaving your worries and anxieties in the locker room. You need to run onto the field with a clear head, armed with the right goals and limited distractions.

Focusing on the wrong thoughts drains energy and distracts you from your game. Your problems will be there once you’re finished! But hopefully, after a win or a successful performance.

So how do you practice mindfulness?

There are numerous ways you can add mindfulness to your mental preparation. For example, you could perform a guided meditation or deep breathing session. Or, if you prefer something more productive, you could do light stretching with the goal of narrowing your focus and clearing your mind.

Find what works best for you, and stick with it! Familiarity is a key part of pre-performance routines.

2. Visualize your performance 

Visualization is a very powerful tool for athletes. It’s used by the best of the best, and for good reason. However, how do you use it before competition? There is no right or wrong answer. You may choose to think through and envision your strategy, your technique, or how you think the game will play out.

You can focus on one specific thing, such as defending against an individual opponent, or you can visualize the competition as a whole and how you want it to play out. Practice a mix of techniques, and find what works best for you.

Practice the mental visualization skill in training before competition. Very quickly, you’ll see how powerful it can be! 

3. Practice positive self-talk

Often, many athletes unfamiliar with self-talk assume they have to talk to themselves out loud. And while some athletes do this, it’s not necessary. If it works for you, then cool! But if not, don’t worry.

You can also speak affirmations, cues, and mantras in your head. Besides, it’s more about thinking than speaking! But self-talk is powerful and can replace negative thoughts, e.g. “I can’t make this shot” vs. “I will make this shot.” It’s about retraining your mind and hitting the restart button to increase confidence and focus when you need it.

4. Understand that not all stress is bad 

Too much stress can be devastating — working against you rather than for/with you. However, a small and controlled amount of stress can help energize your performance. It can give you that much-needed rush of adrenaline and surge of confidence in the closing minutes of a game or the final few 100m of a race.

And while it can be useful, you must learn how to control and manage it. If you compete with too much stress, then this can cause anxiety or too high of arousal. And guess what happens? Your performance suffers because of it.

Recognize that not all stress is bad — but learn how to control it. Add some type of de-stressing activity to your routine, especially if you feel highly anxious, stressed, and worried.

5. Use Rewire to prepare and prime your mind for competition 

Finally, you can use Rewire to prime your mind and body for competition. Rewire uses evidence-based protocols from sports psychology to improve your mindset, reduce stress levels, and improve your mental resilience.

There are also visualization exercises — and other tools — to help you best prepare for competition. Whether you like to listen to binaural beats, perform reaction tests, or guided meditation, there is definitely something for you.

“I have been using the app for a few months. It has helped me set the proper mindset before workouts, disconnect before bedtime, and gauge my mental readiness on a daily basis.” – Matt Hanson (Professional Triathlete and Coach)

Find out more about Rewire for Athletes.

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Matthew Mace

What is Visualization in Sports?

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“When I train, one of the things I concentrate on is creating a mental picture of how best to deliver that ball to a team-mate, preferably leaving him alone in front of the rival goalkeeper. So what I do, always before a game, always, every night and every day, is try and think up things, imagine plays which no one else will have thought of, and to do so always bearing in mind the particular strengths of each team-mate to whom I am passing the ball. When I construct those plays in my mind, I take into account whether one team-mate likes to receive the ball at his feet, or ahead of him; if he is good with his head, and how he prefers to head the ball; if he is stronger on his right or his left foot. That is my job. That is what I do. I imagine the game.”

– Ronaldinho, Professional Football Player.

Back in 2006, Ronaldinho, who played for FC Barcelona and his home country Brazil at the time, was interviewed on how he used imagery before the world cup in a piece for the New York Times Magazine; the above quote was his response [1]. It’s an excellent — and real — example of how Elite athletes use visualization in sports.

This blog post will explain what visualization is in sports, what it’s used for, more real-life examples, and tips to get started.

What is visualization?

Visualization involves creating vivid mental images of performance. For example, that could be something as simple as a pass, a free kick, a free throw, or a successful swing in golf. Practicing visualization and mental skills can help increase self-confidence, reduce anxiety before competition, and improve overall performance [1,2].

But why is mental imagery so powerful? When done correctly, visualization activates neural pathways in the brain — the same pathways that are activated during physical performance. Regular visualization practice can help strengthen these neural pathways to improve performance and lessen anxiety (alongside many other benefits discussed below).

What are the benefits of visualization in sports?

We’ve highlighted several benefits of mental imagery and visualization already, but other benefits include:

  • Improve confidence & focus
  • Reduce anxiety
  • Optimize muscle memory
  • Build mental toughness (visualize overcoming mental obstacles)
  • Improve goal setting 

Visualization might also prove to be an effective mental skill for injured athletes. These athletes can mentally rehearse performance (even though they can’t play) and use visualization and other mental skills to set goals to help with their recovery.

There’s a reason why the best athletes use visualization — so why shouldn’t you do the same? Add visualization exercises to your training and see how it can improve your performance and mental preparation for competition.

And once you’ve got the hang of visualization, why not move on to other mental skills? 

Related: How to Create a Mental Training Program for Athletes.

Examples of mental imagery

“Visualization lets you concentrate on all the positive aspects of your game.” – Curtis Strange, American Professional Golfer.

Mental skills and visualization are only becoming more popular. In recent years, every sports team has invested in a psychologist — or a team of psychologists — and athletes can be found practicing a cocktail of mental skills before practice.

So we’ve gathered together other examples of mental imagery and visualization, one from an Olympic gymnast and another from Tiger Woods. Let’s hear from Makalya Stambaugh, a 6x Olympic junior gymnastics champion:

“Visualization is something I use to calm my nerves. I did something like that before, but when I came to Oregon State, they really helped me hone in on those skills of actually picturing the bar routine, the movement, and think the exact same thoughts you would be doing it. That makes me more prepared and confident when I compete.” 

And now, let’s talk about how Tiger Woods uses visualization — a skill he’s practiced since the very beginning of his career, taught when he was a boy by his Father. In the below clip, you can see how Tiger describes putting like taking a series of pictures and how this helps him visualize a successful shot.

How to get started 

So, now that you know Elite athletes apply visualization techniques to their sport, how can you get started?

We’d suggest keeping it simple to begin with. Before practice, focus on a skill you want to improve, whether that’s passing, shooting, putting, cornering, or whatever it may be. Visualize successful skill performance — what technique needs to happen to produce a successful outcome?

Imagine that, and if you’re off to a great start. Then, practice often and focus on different areas of your game to improve.

Take notes on how you feel and what effect you think it had on performance, anxiety, and confidence, and adapt from there. And while we would recommend practicing with a psychologist, the beauty of visualization and other mental skills is that they can be done anywhere by everybody… whether a junior high school football player or an Elite gymnast.

Related: How to Use Visualization to Support Sport Performance.

Use Rewire to improve your mental performance

Visualization is one of many mental skills that can help improve performance, reduce anxiety, and help athletes prepare for competition.

Athletes can also use Rewire neuro-science training protocols to build other mental skills, to improve resilience and focus, and reduce anxiety and stress in the lead-up to competition. 

And, if you’re a coach, you can monitor your athlete’s readiness score — an aggregate score based on cognitive, physical, and emotional wellbeing — to better tailor performance, prioritize recovery, and get the most out of each athlete.

“Rewire’s latest platform makes mental strength training more accessible to athletes everywhere with easy-to-use tools to help them reach their goals.”

– NBA All-Star, Kyle Korver

Find out how Rewire can help you

FAQs

What does visualization mean?

Visualization is all about creating mental images and imaging specific scenarios. Athletes practice visualization to improve performance and confidence, and to reduce anxiety before competition. 

How does visualization improve performance in sports?

Visualization can improve confidence, reduce anxiety, and improve skill-based performance, e.g., passing or shooting the ball.

What is an example of visualization in sports?

A golfer might imagine putting the ball — the direction it will go and how much power to apply to improve putting performance.

References:

  1. Cumming, J. and Ramsey, R., 2008. Imagery interventions in sport. In Advances in applied sport psychology (pp. 15-46). Routledge.
  2. Halvari, H., 1996. Effects of mental practice on performance are moderated by cognitive anxiety as measured by the Sport Competition Anxiety Test. Perceptual and motor skills, 83(3_suppl), pp.1375-1383.
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Matthew Mace

How Can Sports Psychology Help Athletes?

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It’s no secret that the best athletes are physically talented — they have impressive aerobic and anaerobic capacities, can shoot perfect free throws, and they can perform at the highest of intensities for hours on end.

But the very best athletes also know how to best perform mentally. They can silence the noise and play as if they are the only person in the stadium, on the pitch, or on the golf course.

Research shows that mental training in sports psychology can improve results more than physical training alone [1]. In fact, it’s changed the lives of many athletes, whether breaking through mental barriers, coming back from injury, or improving their performance.

With this in mind, in this blog post we discuss how sports psychology can help athletes.

Sports psychologists can:

  • Reduce performance anxiety and increase athlete confidence
  • Provide athletes with mental skills to deal with stressful situations
  • Help athletes return after injury 

What is sports psychology?

Sports psychology is all about the mind — it’s about developing mental fitness and resilience, and learning skills such as visualisation and effective goal setting to maximise an athlete’s performance.

In the last few years, there’s been a boom in sports psychology — every professional sports team has at least one, and some, have a whole team of psychologists on hand to provide mental skills training, support, and education to their athletes.

Athletes who train in both the physical and mental aspects of their sport are likely to achieve better results than an athlete who only trains on the field.

What do sports psychologists do?

Okay, now that you know what sports psychology is, what do sports psychologists actually do, aside from helping athletes get the most out of themselves?

Sports psychologists:

  1. Help athletes mentally prepare for competition
  2. Teach effective goal setting techniques
  3. Develop attention and focus
  4. Break through mental barriers 
  5. Improve self-confidence and reduce anxiety
  6. Help athletes return after injury

Help athletes mentally prepare for competition

Competition is tough, both mentally and physically. That shouldn’t be a surprise to athletes or coaches.

If an athlete’s mind is not in the right place, their physical performance may suffer.

Sports psychologists work with their athletes to prepare them mentally for competition.

But this isn’t something that happens overnight. 

Let’s say you have an athlete who gets tense, anxious, and feels overwhelmed when taking a set piece such as a free throw in basketball. A psychologist could work with the athlete to develop a ritual to calm their nerves and silence the noise — this might include deep breathing exercises, cues such as relaxing their shoulders, or imagery to visualise the shot before taking it.

Want to see this in action? Watch Jonny Wilkinson perform his pre-kick ritual below:

Working with a sports psychologist is often very personalised — there is no one size fits all approach. Instead, it’s about working on an individual athlete’s strengths and weaknesses.

Teach effective goal setting techniques 

All athletes have goals, whether you’re competing for an Olympic gold medal, want to break a 5k personal best, or win your basketball league tournament.

And we can all use effective goal setting techniques to improve self-confidence, performance, and the overall likelihood of success.

Sports psychologists and coaches should work with athletes to set goals using the following principles [2]:

  • Set specific goals that lead to better performance (vs. easy goals)
  • Short-term goals should move the needle towards long-term goals
  • An understanding that goals affect performance (effort, direction and attention, motivation, and strategy development)
  • Feedback regarding process is crucial when working towards goals
  • Goals must be accepted by the athlete 

Related: What Qualities Make A Great Sports Coach?

Develop attention and focus 

It’s natural for athletes to feel increased anxiety under pressure — it’s those moments before a freekick, a set piece, the closing moments of a game, or the final 100 metres of a 5,000-metre race.

A sports psychologist can help athletes regain focus and lessen their anxiety, allowing them to maximise performance.

Furthermore, some athletes might perform well, but struggle with attention and focus during training, perhaps preventing them from reaching that “next level.” 

Athletes can work alongside a sports psychologist to improve their motivation, attention and focus during those oh-so-crucial moments. 

Break through mental barriers

Athletes use mental coaching to break through barriers that may inhibit peak performance.

For example, an athlete may choke under high pressure regularly, fear task or performance failure after a specific event, or experience severe anxiety to the point where their performance is severely hindered. 

Sports psychologists employ mental skills training techniques to break through these mental barriers [1], alleviating anxiety and providing athletes with the tools to face their unique challenges head-on.

And the best part is, you don’t need to be an elite athlete to benefit from sports psychology and mental training.

Improve self-confidence and reduce anxiety

Working with a psychologist can help athletes improve confidence and optimise focus for performance.

Using certain mental exercises, athletes can recall how they felt during past performances, and can even practise certain skills and techniques to work on their mental game. Often, this includes the visualisation of particular scenarios and sports outcomes.

Psychologists administer a mix of mental skills, including [3]:

  • Self-talk
  • Attentional control
  • Goal setting
  • Imagery/visualisation 
  • Activation and relaxation

If you’re a coach and you want to start using mental skill training with your athletes, you can read our how to create a mental training program for athletes guide.

Help athletes return after injury

Returning from a sports injury is no easy feat. — many athletes push too hard too early and only make it worse.

And then there are other athletes who seemingly come back from the impossible. Take Chris Froome’s horrendous crash at the dauphiné back in 2019, for example. He fractured his right femur, elbow, and several ribs after hitting a wall at over 33 mph during a training ride — he was later airlifted to hospital.

Team Ineos did not renew his professional contract, and for many cyclists (and athletes), that would be the end of their careers. But not Froome.

And that’s only one example. There are others too, including Peyton Manning, who had multiple neck surgeries; Tiger Woods suffered from a double stress fracture in his left tibia; and Tom Brady who tore both the ACL and MCL in his knee.

All of these athletes returned back to their sport after going through rehabilitation with physiologists, doctors, and psychologists.

Why is sports psychology so important?

Sports psychology can help athletes reduce performance anxiety, come back from injury, break through mental barriers, and ultimately make them a more well-rounded and better athlete.

Prime your athletes for performance with Rewire

If you’re a coach, you can use Rewire for teams to prime your athletes for performance. 

With as little as 5 minutes of daily use, on average, athletes experience 70% less stress, 30% more focus, and a 30% increase in readiness to perform.

Athletes gain access to mindset recovery protocols based on science to improve their mindset and recovery, and to prepare them for training and competition.

And as a coach, you gain a comprehensive understanding of their “readiness scores” to determine their training load.

“As a professional athlete, I’ve known firsthand the importance of training the mind and body to push the limits of performance. Rewire’s latest platform makes mental strength training more accessible to athletes everywhere with easy-to-use tools to help them reach their goals.”

— Kyle Korver, NBA All-Star & Assistant GM for the Atlanta Hawks.

Book a consultation 

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References:

  1. Kumar, P. and Shirotriya, A.K., 2010. ‘Sports psychology’a crucial ingredient for athletes success: conceptual view. British Journal of Sports Medicine, 44(Suppl 1), pp.i55-i56.
  2. Locke, E.A. and Latham, G.P., 1985. The application of goal setting to sports. Journal of Sport and Exercise Psychology, 7(3), pp.205-222.
  3. Röthlin, P., Horvath, S., Trösch, S., Holtforth, M.G. and Birrer, D., 2020. Differential and shared effects of psychological skills training and mindfulness training on performance-relevant psychological factors in sport: a randomized controlled trial. BMC psychology, 8, pp.1-13.
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Ryan Teigen

Top 7 Visualization Tips for Beginners

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Visualization can be the mental fitness practice you need to help elevate your level of performance. In this blog, you’ll be introduced to seven tips to help you become a master of visualizing high performances. 

1) Start off slow:

Much like starting a new skill or play at half speed, using visualization to practice the mechanics can add quality to your mental practice. The reason why is because visualization is seen as a functionally equivalent response in the brain ( Lang, 1977;1979; Whetstone,1995). This means that every neurological pathway used for actually doing the skill (such as shooting a free throw) are being used in visualization, minus the motor cortex. Several high level athletes have touted the benefits of visualization such as Aaron Rodgers, Apolo Ohono and Michael Phelps. 

2) Get Specific:

What do you want to do? By setting objective goals to your visualization practice you can quickly master a lot of skills. I tell athletes the closer they get to their big competition that they should start wearing their uniform or practicing visualization in a similar environment, their brain will start making critical connections. If you’re having nerves going into a big game, practicing breathwork and visualization can be a powerful technique to overcome pre-performance anxiety. 

3) Remain in control:

When practicing imagery, it’s paramount that you remain in control of the situation. You can watch yourself in either third person, first person, or both (Hardy & Callow, 1995) to overcome difficult situations. Visualization can also be used for motivation to get to the top of the podium stand, but think about what steps you need to take to get there. These can be different ‘practice sessions’ to help you piece together a high performance experience. 

4) Make it realistic:

One of the most important aspects of visualization is making the environment as real as possible. If you’ve seen the place where you’re competing, think about all the nuances of that environment. If it’s a new field or court, consider finding pictures on the internet to help you visualize the landscape, sounds, smells, even the feeling of the air around you. The more realistic stimuli you add, the more real it will feel. 

5) Practice daily:

Visualization can easily be as much of a part of your training as going to the gym. Aaron Rodgers has mentioned that he learned how to visualize when he was in the 6th grade and has used it time and time again to practice difficult situations out on the field. Simply take 5-10 minutes to start. Whether you’re rehearsing a new play, or running a race, imagery can be included in any mental-fitness technique.

6) Write out your own script

If you have a hard time getting clear and specific on what you want to mentally rehearse, consider writing it out and recording it. If you don’t like listening to your own voice then ask a friend to record it for you. Guided scripts make it easier to help you focus on what you can control. You can also use Rewire’s mindset recovery options which has several visualization practices to help give you different ideas on what to write your script on. 

7) Combine it with Rewire

If you’re not training for anything specific, consider using rewire to help you train your motivation. Rewire’s motivation visualization can help you remain focused on your goals during long extended bouts of training. If you’re reading this on mobile, click here to check out Rewire’s pre-flight checklist to help you practice visualizing your upcoming races.

Click here to read our article on the benefits of Visualization

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Matthew Mace

What Is The Purpose of Being Mentally Fit

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The purpose of mental fitness is to achieve a state of well-being, feeling calmer and more prepared to tackle a mix of life’s responsibilities and challenges. 

Being mentally fit does not mean achieving a high IQ test score or being able to read a book a day. Mental fitness is a lot more holistic — it’s less about one thing and instead a mix of components and exercises that create a healthy mind.

This blog post will explain more about the purpose of mental fitness — we’ll discuss what it means to be mentally fit, the benefits, a few exercises to get started, and more.

What does it mean to be mentally fit?

Physical fitness relates to how the body looks and functions. If you exercise regularly, you improve your health and reduce your risk of disease. If you lift weights, you’ll build bigger and stronger muscles. If you run or cycle long distances, you’ll better develop your cardiovascular system.

But what about mental fitness? While exercise improves physical fitness, it also improves mental fitness. When we exercise, our brain produces and releases endorphins — also known as “feel-good hormones.” It’s why you feel happy after exercise, and it’s likely one of the reasons you keep going back — whether you realise it or not.

The purpose of being mentally fit is similar to that of physical fitness — to improve the function of your brain and how you think, feel, and react to the world around you. And while that may seem somewhat far-fetched, it’s actually rather straightforward.

What are the benefits of mental fitness? 

As you likely already know, there are many benefits to focusing on mental fitness.

For example, benefits include:

  • Increased presence and focus
  • Improved sleep quality and quantity 
  • Increased resilience 
  • The ability to be more present
  • Build confidence
  • Improved cognitive function 
  • Build new skills 

Unsurprisingly, the benefits are centred around how we think, feel, and interact with various situations.

For more benefits, you can check out our mental fitness training guide for beginners.

Mental fitness training — a few exercises to get started

If you want to get bigger muscles, you go to the gym and lift weights. But if you want to train your mind, you need to adopt a different approach.

As previously mentioned, your mental fitness is made up of several components. For example, this could include how much sleep you get, how stressed you are, whether or not you exercise regularly, your immediate environment, and so forth. 

There are, of course, plenty of exercises you can do to get started:

  • Regular exercise
  • Practice mindfulness
  • Do mind games
  • Read
  • Increase awareness and reduce stress with journaling 

Regular exercise

Let’s start with a more obvious one: regular exercise.

The CDC states that adults need 150-minutes of exercise each week. Ideally, this should also include two days of muscle-strengthening activity. We recommend splitting the 150-minutes throughout the week — 30 minutes a day, five days a week, or something similar to best suit your schedule.

Exercise releases endorphins — these make you feel good, can elevate your mood, and improve your outlook on a certain situation or even life, in general.

Regular exercise should be a part of your mental fitness routine — it’s easy to do, it’s super rewarding, and you’ll feel great physically and mentally for doing it. 

Practice mindfulness

Mindfulness and meditation often go hand in hand, but you can do one without the other — meditation is not the only form of mindfulness.

Despite this, many people find that meditation helps them achieve a more calm state of mind and improves focus and concentration.

But you can exercise mindfulness in different ways — it could be a short walk, perhaps creating a list of things you’re grateful for, gardening, cooking, or performing another hobby that you find rewarding.

We’re all different — you may enjoy yoga or meditation, or you might find that noting down your thoughts and tracking your goals in a notebook works best for you. You can also try our Rewire mindset recovery sessions, or, if you prefer, our open recovery post-workout deep mind and body session. And if guided sessions are more your thing, click here to give one a go! 

Do mind games

There are loads of mind games that help reduce stress and improve cognitive performance and function. For example, it could be something as simple as a crossword puzzle, sudoku, or a game of chess.

Alongside traditional games, there are also reaction tests and other brain-stimulating tests and activities that increase cognitive function and focus. We recommend trying a mix of Rewire neuro-training sessions, designed to temporarily increase mental fatigue, and build long-term mental fitness. If you’re reading on mobile, click here to try a 3 minute neuro-training session.

Read

Regular reading keeps the mind healthy — it stimulates the mind, reduces stress, improves knowledge, and facilitates better focus and concentration. 

Also, reading may keep the brain active, potentially slowing the onset of dementia in Alzheimer’s disease by up to five years, as found in a 2021 study. 

Increase awareness and reduce stress with journaling 

Journaling can be as simple as writing down your thoughts for a few minutes each day. But writing down how you feel can increase awareness, contributing to better mental fitness and reduced stress.

It’s a basic practice, but many people find it useful to note their thoughts on paper, almost clearing their heads and sharing the responsibility. 

Mental fitness is a holistic practice 

Mental fitness is a lot more holistic than you might think. Improving your mental fitness is not as simple as going for a run, playing a game of chess, reading a book, or performing reaction tests.

Instead, it’s a mix of several activities — there is no finish line, and you must constantly perform these activities to ensure optimal mental fitness.

To get started with your mental fitness journey, we recommend using the Rewire daily readiness assessment. The short 90-second assessment looks at your unique needs day-to-day, recommending specific neuro-training and mindset-recovery protocols to set yourself up for success.  

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References:

Ciomag, V. and Zamfir, M.V., 2016. The Benefit of Physical Exercises of our Own Body and Health. Univers Strategic, (2), p.26.

Horowitz, S., 2010. Health benefits of meditation: What the newest research shows. Alternative and Complementary Therapies, 16(4), pp.223-228.

Wilson, R.S., Wang, T., Yu, L., Grodstein, F., Bennett, D.A. and Boyle, P.A., 2021. Cognitive activity and onset age of incident Alzheimer disease dementia. Neurology, 97(9), pp.e922-e929.

Winter-Hébert, L., 2019. 10 Benefits of Reading: Why You Should Read Every Day. lifehack. org, Retrieved, pp.22-4.