If you’re going to listen to the entire recording—including the intro that helps you relax—it’s best to be sitting or lying down for that portion. However, if you prefer to listen while you’re awake or driving, you can simply skip the intro and go straight to the part that works on subconscious reprogramming. It’s still beneficial either way; you’re just letting the information reach your subconscious in a slightly different way than if you were fully relaxed.

No, you don’t have to use headphones—though it is recommended. Listening without them is still beneficial, but using headphones, especially noise canceling ones, can enhance the performance. The binaural beats in the recording help induce theta waves, which allow the suggestions to go deeper into your brain more quickly. Using headphones ensures those binaural beats do their job effectively.

No, not at all. Hypnosis gets a negative reputation because people think it means losing control, but this subconscious reprogramming is actually about helping you gain control of your mental game and improve your sports performance. Your subconscious will never accept anything it doesn’t want to accept, so the recordings are simply filled with positive, beneficial suggestions. I phrase your instructions in a positive way that focuses on what you want to do, not what you want to avoid. There is no intention of hypnosis—just a way to reprogram your mind with empowering thoughts. If you have any concerns, I recommend skipping the relaxation intro the first time and listening to the main portion of the recording while you’re fully alert. This way, you can hear exactly what it will be reinforcing in future sessions and feel confident about what you’re programming into your mind.

Everyone’s experience is a little different, but many people start noticing positive changes within a few weeks of consistent listening. The more regularly you use the recordings, the more deeply the new patterns become ingrained. Just like physical training, mental conditioning builds over time. It’s often harder to track improvements in the mental game because it’s not as immediately measurable as a score on the target—but in many ways, it’s more important. Often, people don’t see immediate results in their mental game and they give up too soon—that’s the biggest downfall. The key is to stay consistent and trust the process.