Reflect to Reset: How Athletes Grow Through Reflection

 Mental Performance Tips and Tools by Coach Natalie

December naturally feels like a time to look back—at competitions, training, or even the goals you set a year ago. But reflection isn’t just a year-end ritual. For athletes, it’s one of the most powerful performance tools you have.

Why Reflection Matters

Without reflection, it’s easy to repeat the same mistakes or overlook the progress you’ve made. Reflection helps you:

• Recognize growth – You may not notice how much stronger, smarter, or more resilient you’ve become until you pause to look back.

• Identify patterns – Maybe nerves show up at certain moments, or your best performances follow certain routines.

• Reset for the future – Reflection is what clears the slate and sets you up with focus for what’s next.

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Reflection as a Training Tool

The best athletes don’t only reflect at the end of their season—they build it into their routine. They ask themselves after EVERY practice and competition:

• What went well?

• What challenged me?

• What’s one thing I’ll adjust next time?

This kind of consistent reflection creates growth year-round, not just when the calendar flips.

How to Reflect This Month (and every month after):

• Journal Prompt: Write down three lessons from your season—one about your mindset, one about your performance, and one about your resilience.

• Gratitude Reset: List five people or experiences you’re thankful for this year. Gratitude sharpens perspective and boosts motivation.

• Forward Focus: End your reflection with one intention you’ll carry into the new year.

Your Challenge This Month

Instead of just setting resolutions, build a reflection practice. Use it to close out the year with clarity and start the new one with a reset mindset.

Ready to start your 2026 on the right foot (or mind we should say)? If so, schedule your initial consultation here to become the world's toughest athlete in 2026.

The Confidence Equation: Preparation + Self-Belief

Mental Performance Tips & Tools by Coach Natalie

Confidence isn’t just a feeling—it’s an equation you can train. Too often, athletes wait for confidence to “kick in” during competition. But what if you could build it the same way you build speed, strength, or skill?

Breaking Down the Equation

Confidence = Preparation + Self-Belief. If you only prepare but don’t believe, you’ll second-guess yourself. If you believe but don’t prepare, nerves and inconsistency creep in. The magic happens when both come together.

Step 1: Preparation

Confidence starts with the work you’ve already put in. Every rep in practice, every drill, every recovery routine—these are deposits in your confidence bank. When competition day comes, you’re not “hoping” you’re ready. You know you’re ready, because you can pull from those deposits.

Step 2: Self-Belief

Preparation alone isn’t enough if your inner voice doesn’t back you up. Athletes who constantly tell themselves, “I’m not good enough” or “Don’t fail” sabotage their own training. Self-belief is choosing to align your thoughts with your preparation: “I’ve done the work. I trust myself.”

Training Confidence Like a Skill

• Before practice: Write down one focus goal for the day. A focus goal is basically setting the intention for practice and what you would like to give your focus to.

• During practice: When you make a mistake, replace “I can’t” with “What’s next? What's my new correction to focus on?"

• After practice: Reflect on what you did well to reinforce your preparation.

  
  

These mental reps strengthen self-belief the same way physical reps strengthen your body.

Your Challenge This Month

Think about your equation. Which side is weaker—preparation or self-belief? Choose one small strategy to strengthen it, and notice how your confidence shifts.

Want to learn how to reinforce this technique to your daily routine? Schedule an initial consultation here to become an expert in building confidence.

Natalie Gurnett, M.S.

Founder / Owner of Psych Me Up Consulting

psychmeupconsulting@gmail.com

www.psychmeupconsulting.com

Mindset Reset: Why Mental Habits Matter

Mental Performance Tips & Tools by Coach Natalie

When you hear the word habits, you probably think about brushing your teeth, showing up to practice, or the rituals you do before a game. But your mental  habits matter just as much as your physical ones—and often, they’re the difference between competing with confidence or crumbling under pressure.

Why Mental Habits Count

Your brain is wired to run on repeat. The thoughts you think most often become the lens you see yourself through. If your default habit is, “Don’t mess up”, then nerves and doubt show up every time you compete. If instead, your habit is, “I’ve put in the work—trust it”, then you carry yourself differently.

Confidence isn’t something you magically get. It’s something you train—and mental habits are the training ground.

Daily Mental Reps

Just like you wouldn’t expect stronger muscles without regular workouts, you can’t expect stronger confidence without regular mental practice. Simple daily habits—like taking one mindful breath before practice, writing down a win from the day, or repeating a focus phrase—compound into real results over time.

These don’t need to take more than 1–2 minutes. The key is consistency.

The Payoff in Competition

Athletes who build positive mental habits experience less “fight or flight” stress, bounce back faster from mistakes, and feel more in control under pressure. That doesn’t happen by accident. It happens because the brain has been trained to respond with confidence, not panic.

Your Challenge This Month

Pick one small mental habit and commit to it for the next 30 days. Whether it’s writing one positive thought before bed, or starting practice with a focus cue, you’ll be surprised how much a reset in your mindset impacts your performance.

Want to create mental habits but not sure where to start? Schedule an initial consultation here and you'll be one step closer to becoming THE confident athlete you've always dreamed of becoming.

Coach Natalie

Psych Me Up Consulting

Founder/Owner

psychmeupconsulting@gmail.com