Mastering Goal Setting: Tips from Coach Megan

Setting goals can be an incredibly powerful tool—when done correctly. If not, it can lead to stress, overwhelm, and mental fatigue. That’s why learning to set your goals like a pro is key—not just for reaching your physical potential, but for strengthening your mental game too.

Why Goal Setting Can Feel Hard

Let’s be honest—goal setting can feel intimidating. Sometimes we know exactly what we want to accomplish, but we’re unsure how to get started. That moment—between desire and direction—is often the hardest part.

So, how do you begin? Think of it like taking a road trip: you know your destination, but you need a route to get there. You’ll hit turns, stops, and checkpoints along the way. Goal setting works the same way.

Start With the Big Picture

First, take a moment to reflect on what you truly want to accomplish in your upcoming season. Then, ask yourself:

• Is my goal specific?

• Is it measurable?

• Is it attainable?

• Is it realistic?

• What’s my timeline?

  
  

Once you’ve answered these questions, write down your main goal. Then write down where you are right now in relation to that goal—this is your starting point.

Create Your Goal-Setting Roadmap

Now it’s time to build your road.

• Starting Point: Where you are now

• Destination: Your main goal

• Three Stops Along the Way: Milestones that help you get there

  
  

Break your main goal into three smaller, achievable goals. These should also be SMART (Specific, Measurable, Attainable, Realistic, and Time-bound). Attach dates to each milestone as checkpoints to monitor your progress.

Congratulations—you’ve just created your goal-setting roadmap!

Progress Over Perfection

This roadmap will keep you grounded, focused, and motivated. Remember, it’s not just about the end result. It’s about tracking your progress, celebrating wins along the way, and staying mentally locked in.

So take your time, be intentional, and write it all out. Stay consistent with your check-ins and keep moving forward.

The Importance of Mental Resilience

Mental resilience is crucial in the journey of achieving your goals. It allows you to bounce back from setbacks and maintain your focus. Building this resilience takes practice and patience.

Strategies to Build Mental Resilience

1. Practice Mindfulness: Engage in mindfulness exercises. This can help you stay present and reduce anxiety.

2. Stay Positive: Cultivate a positive mindset. Focus on what you can control and let go of what you cannot.

3. Seek Support: Surround yourself with supportive individuals. They can provide encouragement and motivation when you need it most.

   
   

Celebrate Your Achievements

As you progress, remember to celebrate your achievements, no matter how small. Each step forward is a victory. This not only boosts your confidence but also reinforces your commitment to your goals.

Reflect on Your Journey

Take time to reflect on your journey. What have you learned? What challenges did you overcome? Reflection helps you understand your growth and prepares you for future goals.

Conclusion

Train your brain like you train your body—goal set like a pro. By following these steps, you can create a clear path toward your aspirations. Remember, it’s about progress, not perfection.

Megan Monfredi, M.S.

megan.psychmeupconsulting@gmail.com

Mental Performance Coach

Psych Me Up Consulting

Preseason Mental Prep: Starting Strong from Day One

Preseason Mental Prep: Starting Strong from Day One

By Coach Natalie, Owner of Psych Me Up Consulting

The start of a new season brings a clean slate, fresh energy, and big goals. But what many athletes miss is that your mental preseason can begin long before the first whistle blows or the first practice starts.

As a mental performance coach, I’ve seen how athletes who mentally prepare for preseason don’t just survive the grind—they thrive in it. So let’s talk about how you can start strong before the season starts.

1. Build a Preseason Routine

Consistency creates confidence. A preseason routine—both mentally and physically—can help you ease into the season with purpose. Ask yourself:

• What time will I wake up and go to bed each day?

• What are 2–3 daily habits that will help me feel sharp and ready? (e.g., hydration, stretching, 10 minutes of visualization)

• How can I make mental prep part of my routine?

Pro tip: Pick one new mental habit to start now. Maybe it’s a quick journaling prompt each night or visualizing yourself crushing your goals for 2 minutes before practice. Small shifts now make a big impact later.

2. Use Self-Talk to Prime Your Mindset

Your brain believes what you tell it most consistently. Heading into preseason with doubt, dread, or negativity will set the tone—for better or worse. Instead, train your self-talk to support your confidence and focus.

Try these:

• “This is my chance to build something great.”

• “I’m prepared. I’m capable. I’m ready to grow.”

• “Effort over outcome—I’ll give it everything I’ve got today.”

Write your own preseason affirmations and post them where you’ll see them often—your locker, bathroom mirror, or phone wallpaper.

3. Set Your Mental Focus

Preseason isn’t just about skill or conditioning—it’s a test of mindset. Instead of obsessing over stats, placements, or being ‘perfect,’ zoom in on the mental focus areas that will help you improve:

• Effort: Show up fully—physically and mentally—each day.

• Attitude: Be coachable, positive, and solution-focused.

• Resilience: Expect mistakes. Learn from them. Bounce back faster.

Ask yourself:

“What kind of teammate, athlete, and leader do I want to be from Day One?” That identity becomes your anchor when things get hard.

Final Thought

Preseason isn’t just the lead-up to your season—it’s the foundation of it. How you start matters. And it starts in your mind.

So take a few minutes today to set your routine, sharpen your self-talk, and define your focus. When the season begins, you won’t just be physically ready. You’ll be mentally unstoppable.

Want help building your own preseason plan?

Let’s get to work. Contact us to set up your first session.

Building Resilience in Sports

Resilience isn’t just about “pushing through.” It’s about how athletes respond to setbacks, pressure, and the moments no one sees — like when they’re alone in their room after a bad game or sitting on the bench wondering if they’ll ever get another chance.

So, what does resilience actually look like in action?

The Definition of Resilience in Sports

Resilience is not just an attribute; it's a critical skill that can be learned and developed. In sports, resilience can manifest in various ways, from showing up for practice despite challenges to adjusting personal goals when faced with obstacles. Let's explore the different facets of this vital trait.

1. Showing Up on the Hard Days

Not every practice feels good. Not every rep feels strong. But resilient athletes show up anyway. They do this not because they’re never discouraged, but because they’ve learned to stay committed through discomfort. They understand that growth happens when they step outside their comfort zones and push through the tough times.

2. Learning, Not Looping

After a mistake, resilient athletes reflect instead of ruminate. They ask themselves, “What can I take from this?” rather than getting stuck in the mindset of “Why did I mess up again?” This approach allows them to grow from errors and sharpen their skills. Rather than dwelling on their setbacks, they focus on developing their game.

3. Adjusting Goals, Not Lowering Standards

Injured? Burned out? Confidence shaken? A resilient athlete doesn’t quit; they shift their strategy. They focus on the process rather than solely on the outcome. Giving themselves permission to grow through new challenges is vital. Changing goals can lead to success in unexpected areas. This adaptability is a crucial part of resilience.

4. Asking for Help

Resilience isn’t about being tough in silence. Mentally strong athletes appreciate the value of a solid support team. Coaches, teammates, parents, and professionals can support them during tough seasons. No athlete achieves greatness alone, and seeking help is a sign of strength. It fosters collaboration and encourages open dialogue about struggles.

5. Belief When Confidence Wavers

Confidence fluctuates; belief goes deeper. Resilient athletes trust that they can figure things out, even if they haven’t yet. Their belief sustains them, especially when external validation is elusive. That deep-seated trust in their abilities keeps them engaged in the game, reinforcing their commitment to training and personal growth.

The Importance of Mental Resilience

Mental resilience is just as crucial as physical toughness in sports. An athlete's mindset can propel them toward success or impede their progress. Building mental strength takes time and practice, much like physical training. It’s a journey filled with challenges, and resilience plays a central role in navigating that path.

As coaches and parents, it's important to cultivate an environment that encourages resilience. Recognizing efforts, praising hard work, and emphasizing growth are methods to instill a resilient mindset. By fostering a culture of support, we create athletes who can handle adversity both on and off the field.

Encouraging Quiet Moments of Resilience

Whether you’re an athlete, coach, or parent, take time to notice the quiet moments of resilience. These might include the deep breath taken before a retry, the journal entry made after a tough meet, or the willingness to keep trying when progress feels slow. Recognizing and celebrating these moments cultivates a resilient spirit.

Conclusion

In conclusion, resilience in sports is multifaceted and deeply personal. It encompasses the ability to adjust, learn, and continue striving for goals despite setbacks. It’s not something an athlete either possesses or lacks; it’s a skill that can be built and practiced over time.

Want more support building resilience?

Whether you're an athlete working through setbacks or a coach looking to strengthen your team’s mental game, we’re here to help. Reach out to us at Psych Me Up Consulting or visit psychmeupconsulting.com to learn more and schedule a session.

Embrace the journey to resilience — it often leads to the most rewarding experiences in sports and life.