Go Beyond Running · Grit · Growth · Flourishing

Develop Your Gritty VIPER's Growth Mindset

Where the other courses fix problems, this one builds strength — the developable psychological resources that predict peak performance across sport, study and life.

69
Tools
8
Modules
VIPER
+ PERMA-V
Enrol — R1,195 / year All courses
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Built on our founder's own research

The VIPER Model of Peak Performance was developed by Dr Angela Mouton (2015) and identifies five developable predictors of peak performance. Dr Alten du Plessis (2016) — the founder of RunWell4Life — extended it by adding Duckworth's Grit and Dweck's Growth Mindset to create the Gritty VIPER Growth Mindset, first implemented in the "Choose to Flourish" programme with high-performance student athletes at Stellenbosch University. Alongside performance, the course develops wellbeing through Seligman's PERMA-V framework.

The VIPER cycle

V
Vision
A vivid image of success with realistic optimism
I
Intention
Self-efficacy, hope, and concrete plans
P
Purpose
Meaning, calling, and harmonious passion
E
Energized Execution
Flow through deliberate practice
R
Resilience
Bounce back and recommit

All 69 tools, across eight modules

Each module follows a GAUGE-then-GROW sequence: assess yourself first, then build the skill. (A few core tools appear in more than one module where they serve different stages of the cycle.)

Module 1

Grit & Growth Mindset

10 tools
The bedrock — effort counts twice. Build grit, set gritty goals, cultivate a growth mindset.
Grit & Growth Check-In
Measure perseverance and passion for long-term goals (Duckworth Grit Scale).
Achievement Goal Questionnaire
Elliot & Murayama's four-type goal-orientation assessment.
Growth Mindset Continuum
An interactive session to cultivate a growth mindset.
Gritty Goals
Set and stress-test gritty goals using Stoltz's six rigour questions.
WhyTry Grit
Rate the alignment of your Why (motivation) and Try (effort).
Questions to Grow Your Grit
Guided questioning to build grit.
The Three Hard Things Exercise
Deliberate practice of challenging yourself daily.
Meet Me in Ten Years
A self-introduction and identity-exploration tool.
Cultivate a Growth Mindset
Reflect on fixed vs growth mindset in your life.
Name That Mindset!
Assess your current orientation — growth vs fixed.
Module 2

Vision

11 tools
See it — a mental image of success with optimistic but realistic expectation.
Mental Imagery Assessment
Evaluate your ability to visualise, hear, feel and emotionally connect with performance.
Learned Optimism Test
Measure your optimistic vs pessimistic explanatory style.
Defensive Pessimism Questionnaire
Norem & Cantor's defensive-pessimism vs strategic-optimism assessment.
Learn to Visualize
Structured visualisation training, with general and high-pressure practice sessions.
Product & Process Goals
Life-wide goal setting with outcome and process goals across life areas.
Process Goals Builder
Replace outcome pressure with focused, present-moment objectives.
Process Goals: Plan A Strategy
Choose the right mental targets so you can perform in the zone.
Kill Automatic Negative Thoughts (ANTs)
Identify and challenge automatic negative thoughts with CBT techniques.
Change Hot Thoughts
CBT-based cognitive restructuring with evidence-gathering and balanced thinking.
Explanatory Styles Awareness
Explore your Seligman explanatory style, with audio.
Mental Imagery Questionnaire
Kihlstrom's imagery vividness and control assessment.
Module 3

Intention

8 tools
Believe it — hope is the strongest predictor across all domains.
Self-Efficacy Scale
Measure your belief in your ability to succeed in specific situations.
Hope Check-In
A regular check-in to measure your current hope levels.
Implementation Intentions Scale
Measure your proactive when-where-what-how planning.
Desire to Achieve Assessment
Achievement-motivation drive measurement (based on Gough).
Challenge Seeking Assessment
Four dimensions of your appetite for difficulty and growth.
Nurture Your Hope Worksheet
Build hope through goals and pathways.
WOOP Your Life and Studies!
The mental-contrasting technique for goal achievement.
Product & Process Goals
Life-wide goal setting with outcome and process goals.
Module 4

Purpose

8 tools
Feel it — the "reason to" that fuels sustained striving.
Purpose Checkup
Leider's 21-item purpose assessment plus a Working-on-Purpose quiz.
Passion Assessment
Vallerand's Dualistic Model — harmonious vs obsessive passion.
Brief Calling Scale
Dik et al.'s presence and search for calling, with four profiles.
Sport Motivation Scale
Vallerand's SDT continuum — intrinsic, extrinsic and amotivation.
Purpose Statement
Leider's deathbed exercise and seven questions to craft your personal purpose.
Values Clarification
Multi-step values identification, narrowing and gap analysis.
Self-Affirmation Values Exercise
Identify and affirm your core values.
Challenge Seeking Assessment
Four dimensions of your appetite for difficulty and growth.
Module 5

Energized Execution

13 tools
Do it — where vision becomes reality through flow, practice and emotion regulation.
Flow Proneness Questionnaire
Ullén/Nakamura/Csikszentmihalyi cross-domain flow proneness.
Self-Consciousness Scale
Scheier & Carver private/public self-consciousness and social anxiety.
CSAI-2R Competitive State Anxiety
Somatic anxiety, cognitive anxiety and self-confidence triad.
Brief Fear of Negative Evaluation
Leary's measure of concern about others' judgements.
Deliberate Practice Assessment
Six pillars of practice quality (Ericsson and Mouton).
Emotion Regulation Questionnaire
Gross & John — cognitive reappraisal vs expressive suppression.
Stress Mindset Check-In
Assess whether you view stress as enhancing or debilitating.
Positivity Ratio Assessment
Fredrickson's positive-to-negative emotion ratio for flourishing.
Flow Experiences
Analyse past flow to find your personal triggers and conditions.
Your Personal Flow Profile
A personalised map of when, where and how you enter your best mental state.
Strengths-Flow Audit
Map which character strengths generate flow states.
Emotional Messages
Decode what each emotion signals and build action plans (Robbins).
Mood Elevator
Senn's floor-based mood tracking and emotional awareness.
Module 6

Resilience & Mental Toughness

22 tools
Endure it — the largest module: sustain peak performance and bounce back.
Commitment Assessment
Measure the dedication that separates high achievers from unrealised potential.
Pressure & Anxiety Assessment
Evaluate your ability to excel when the pressure is on.
Concentration Assessment
Evaluate your ability to direct attention and filter distractions.
Self-Talk Assessment
Evaluate how effectively you use your internal dialogue.
Sport Confidence Assessment
Evaluate your confidence across ten performance domains.
Mental Imagery Assessment
Evaluate your ability to visualise and feel performance in your mind.
Perceived Social Support
Zimet's scale — family, friends and significant-other support.
Mental Toughness Assessment
Comprehensive toughness and Optimal Performance State profiling.
Sport Commitment Model
Scanlan's commitment and personal-investment measurement.
Five Facet Mindfulness Questionnaire
Baer — observing, describing, awareness, non-judging, non-reacting.
Performance Anxiety Assessment
Identify exactly what triggers your pregame worry.
Sources of Sport Confidence
Vealey's mastery vs comparison confidence sources.
Sport Motivation Scale
Vallerand's SDT continuum profiling.
CSAI-2R Competitive State Anxiety
Somatic anxiety, cognitive anxiety and self-confidence triad.
Performance Journal
Daily training and competition reflection with goal statements.
Performance Profile
Multi-dimensional, self-defined performance-factor gap analysis.
Performance Statement
Present-tense identity scripts for mental preparation.
Best Possible Resilient Self
Reflect on the cycle of beliefs, perceptions, responses and sensations.
Highlight Reel
Past highlights and future visualisation (based on Selk).
Mental Prep Profile
Best-vs-future competition mental-state comparison and blueprint.
100 Seconds Mental Workout
A daily identity statement and 30-second mental video (Selk).
Active Constructive Responding Log
Master celebrating others' good news to strengthen relationships.
Module 7

Integration

6 tools
Own it — combine the tools into competition routines and a personal system.
Performance Profile
Multi-dimensional, self-defined performance-factor gap analysis.
Mental Prep Profile
Best-vs-future competition mental-state comparison and blueprint.
100 Seconds Mental Workout
A daily identity statement and 30-second mental video.
Highlight Reel
Past highlights and future visualisation for competition.
Process Goals: Plan A Strategy
Lock in the right mental targets for competition.
Performance Statement
Present-tense identity scripts for mental preparation.
Module 8

Sustain & Flourish

5 tools
Live it — daily practices for sustained performance and wellbeing (PERMA-V).
PERMA-V Daily Assessment
Track wellbeing across Positive Emotion, Engagement, Relationships, Meaning, Accomplishment and Vitality.
Performance Journal
Daily training and competition reflection with goal statements.
100 Seconds Mental Workout
A daily identity statement and 30-second mental video.
The Three Hard Things Exercise
Deliberate practice of challenging yourself daily.
EPOCH Wellbeing Assessment
Engagement, Perseverance, Optimism, Connectedness and Happiness.
🌿 Included free

GrowWell4Life — The Science of Lasting Change

Enrol in this course and you're automatically enrolled in GrowWell4Life too, at no extra cost — 11 tools on the science of habits and lasting change (BJ Fogg's Tiny Habits method). It's the foundation that makes every other course actually stick. A R495 course, yours free.

Explore GrowWell4Life →
R1,195
per year · full access
  • All 69 tools across 8 modules
  • Validated psychological assessments
  • The Full Journey, a 90-Day Programme & curated pathways
  • Audio guides · a lifelong self-coaching toolkit
  • Access to the wider FlourishIQ library
  • Plus GrowWell4Life — the foundation course — free
Enrol in Gritty VIPER →

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