The Mental Health & Performance Matrix: How to Actually Think Like a High Performer

If you want to maximize your performance, this mental tool should be your best friend.

THE PROBLEM

High performers and achievers are often told the secret to success is positive thinking. You know, the “just believe in yourself” pep talk that sounds like it belongs on a coffee mug. But here’s the truth: relying only on positive self-talk isn’t always the best way to perform at your highest level. Sometimes “you’ve got this!” doesn’t cut it. Sometimes, your brain needs a little more direction (and maybe caffeine, but that’s another blog).

THE SOLUTION

Enter the Mental Health and Performance Matrix.

Mental Health & Performance Matrix by Dr. Cody Commander

This matrix has two axes:

1. Healthy vs. Unhealthy – not to be confused with “positive vs. negative,” because those labels are as misleading as calling a hotdog a sandwich (don’t start that debate). Do your thoughts and behaviors promote mental health and wellness?

2. Productive vs. Unproductive – basically, is this thought or behavior helping your performance or just wasting mental energy?

   
   

Now, let’s look at the four quadrants and what typically shows up in each one:

• Unhealthy + Productive

  This quadrant includes Self-Correction, but also includes Self Degradation. Example: A player yells at themselves after a mistake. It’s harsh, but if it makes them lock in on correcting their form, it technically works. Think of it as junk food for the mind. You’ll get energy now, but you probably shouldn’t live on it.

  
  

• Unhealthy + Unproductive

  This quadrant includes Lack of Accountability (i.e., not focused on self-correction) and Self Degradation. Example: Calling yourself names after a mistake. There’s a reason you wouldn’t say these things to your teammate (unless you’re just a bad teammate). You’re also not taking accountability for the mistakes, which means you can’t correct the mistakes. It doesn’t improve performance and it chips away at your confidence. Double loss.

  
  

• Healthy + Unproductive

  This quadrant includes Lack of Accountability but has Self Compassion. Example: Thinking, “It’s just a game, no need to stress.” Great for your stress levels, but if you’re aiming to be an elite athlete, that attitude’s not exactly a gold-medal mindset. It’s self-care, but with a side of complacency.

  
  

• Healthy + Productive

  This quadrant includes Self Correction and Self Compassion. Example: Telling yourself, “Focus on your footwork, breathe, you’ve got the next one.” Encouraging, accountable for self-correction, and effective. Basically the mental version of avocado toast: healthy, trendy, and actually works.

  
  

SO WHICH DO WE PRIORITIZE?

It’s tempting to say, “Well, duh, let’s always go for healthy and productive.” And in a perfect world, where carbs don’t count and Netflix never asks if you’re still watching, that would be the case.

But here’s reality: sometimes high performers have to sacrifice one for the other.

• Sacrificing health for productivity: An athlete may need to set aside grief or personal stress during competition. It’s not the healthiest long-term move, but in the moment, performance may come first.

• Sacrificing productivity for health: Taking a mental health day. Sure, it might not help you run faster or score higher the next day, but it’s investing in long-term sustainability.

  
  

The trick isn’t to always chase the “perfect” thought or behavior. It’s to recognize the situation you’re in and know when to lean toward mental health, when to lean toward performance, and “bonus points” when you can have both.

Bottom line: Stop trying to force every thought into the “positive” bucket. Start asking whether it’s healthy, whether it’s productive, and which one matters more in the moment. Because real high performance isn’t about smiling through the pain, it’s about being intentional with your thoughts and behaviors when it counts.