Starter Mindset Program
Home Tool
Journaling
Let's rewire your mindset!!
Journaling is one of the most powerful tools an athlete can use to train the mind. It helps you reframe negative thoughts, stay present in the moment, and work through challenges with clarity.
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Your perspective shapes your attitude—and your attitude drives your performance. By journaling daily, you can shift your outlook to a more positive state, allowing your best self to show up when it matters most.
Start a simple routine: every morning, take a few minutes to complete the journaling template I’ve used for the past 7 years.
It’s proven, it’s practical—and it works.
Example Journal
EXTRA TOOL - Mindset Games!!
Elevate problem solving, emotional management, concentration, adaptability, re-framing thoughts.
Download Luminosity and signup for the free version. You get to play 3 FREE games everyday!
Warm-up Tool
Breathing & Visualization
Most athletes never think twice about warming up their body—but forget to prepare their mind. Research shows that simple tools like breathing and visualization can unlock creativity, sharpen problem-solving, boost focus, and elevate your mood—helping you perform as your best self.
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Plug into this guided audio session and experience calm, clarity, and heightened focus. Step onto the field, court, or course with a powerful mental state—and dominate your performance.
Game Tool
Managing Pressure to be more Present
Pressure is part of every performance. The fear of letting yourself—or others—down, the weight of expectations, the nerves before competition… all of it shows up as pressure.
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But here’s the truth: pressure is an illusion. It only exists in your mind. And once you recognize that, you can take control. With the right tools, you can calm your body, quiet your thoughts, and return to the present moment—where your best performance happens.
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Use these simple tactics before and during competition to shift into a powerful performance state and focus on what matters most: executing your skills.
Step into these tools pre-game or in the pressure moments when you need to let go...
1) Reset Breath
3 second inhale nose / 5 second exhale mouth - complete 3 to 5 or as needed
2) Feeling the ground under your feet
Close your eyes and notice what you feel under your feet
3) Mantras / Affirmations;
eg: 'I got this'
'I am grateful for ...'
'I love this moment'
'I am ready'
4) Process Focus - Not results
Post-Game Tool
Reflection
Why is it important to reflect?
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Reflection is one of the most underrated tools in performance. Every piece of feedback—whether it’s from stats, coaches, or a worksheet like this—helps you identify your successes, spot areas for growth, and map out the next steps toward elite performance.
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Make it a habit to pause after every practice or competition and reflect. Not only does this guide your improvement, but it also helps you reset after setbacks.
By shifting your focus forward, your mind begins planning your next move instead of staying stuck in the past.
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Elite athletes are elite in all areas—and honest reflection is a key part of that journey.
Example Reflection Sheet
Gain Confidence
For The Big Stage
My success as both an athlete and coach always comes back to one thing — the confidence we bring into the arena. The list below is built from science and the lessons of hundreds of athletes I’ve coached who’ve achieved higher, more consistent results.
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1. Prep Like a Champion
Preparation is more than crucial—it’s everything in sports, especially for those who compete. The more time you dedicate to practicing and refining your skills, the more confident you will feel in performance. As a coach, I emphasizes the importance of consistent practice...
- Focus on the fundamentals and work on your weaknesses.
- Establish a routines that includes physical, mental, visualization, and strategic planning.
When you know you’ve put in the effort, your self-assurance will naturally increase.
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2. Embrace Pressure, Make it Your Friend
Learning to embrace pressure rather than fear will help you be the type of player who excels in the competitive arena. Pressure can be a powerful tool. If harnessed correctly, it can sharpen your focus and enhance your performance when it matters most. Rather than viewing high-stakes situations as daunting, see them as opportunities to showcase your skills and compete at your best. Remind yourself that the best players thrive in these conditions. Consider every opportunity a chance to learn and grow, not just an obstacle to overcome.
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3. Process Focus Dissolves Pressure
In a game, it’s easy to get caught up in the scoreboard. However, excessive focus on the outcome can lead to anxiety and loss of focus. Concentrate instead on executing your game plan, the process and making each shot to the best of your ability. The top athletes prioritize the process so they can remain relaxed and perform better. Trusting your preparation and focusing on the present can significantly boost your confidence.
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4. Visualize Success
Visualization is a technique that many successful athletes use to elevate their performance. Picture yourself executing skills, playing with confident body language and celebrating victories. Spend a few minutes before performance visualizing every aspect of your game, including how you will handle pressure in tense situations. This mental rehearsal helps condition your mind to expect success, thereby boosting your confidence when it’s time to perform.
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5. Surround Yourself With The Right People
Having a reliable support system can make a significant difference in your performance during big tournaments. Surround yourself with coaches, friends, and family who uplift you and provide constructive feedback. People you can share experiences with is integral to your growth both on and off the course. Use your support network as a sounding board for strategies and concerns, and let them remind you of your strengths when self-doubt arises.
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6. Reflect So You Can Learn
Every tournament you play, whether you excel or face challenges, is an opportunity to learn. As an athlete you will encounter the ups and downs of trying to become a pro and sustaining it. Analyze your performance objectively and don't be a self-critic. Ask what worked and what didn’t—and use these insights for future improvement. By viewing each performance as a stepping stone to grow from, you will build resilience and confidence, knowing that each experience contributes to unlocking more potential.
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Competitive confidence doesn’t develop overnight, but with dedication and the right mindset, you can cultivate it. After all, every great athlete started and experienced where you are now.