Leading from Within: How Athletes Can Model Mental Strength

Tips from Coach Megan 

One of the most powerful forms of leadership is simply leading by example. Athletes of all ages absorb the behaviors and attitudes around them. They learn from their environment—and most importantly, from each other. When one athlete consistently demonstrates mental strength, it can inspire and influence their teammates to do the same.

How Do Athletes Model Mental Strength?

Mental strength isn’t something athletes are born with—it’s a skill developed over time through experience. Challenges, setbacks, and adversity all play a role in shaping a resilient mindset.

A common situation where mental strength is tested is during injury. How an athlete responds to injury—how they face the recovery process and fight their way back to performance—reveals true inner strength. Their courage, passion, and perseverance through adversity not only help them heal, but also set a powerful example for their teammates. Simply by being themselves and pushing through, they model what resilience looks like.

Pressure Builds Strength

Mental strength is also forged in pressure situations, which athletes face frequently. Whether it’s a tight game, a critical performance, or a high-stakes moment, succeeding under pressure requires more than just physical ability—it takes mental grit.

When one athlete stays focused, determined, and composed during these high-pressure moments, it shows others how to tap into their own inner strength. Whether they’re working toward team goals or individual milestones, athletes who rise through struggle help create a culture of resilience and mental toughness.

Megan Monfredi, M.S.

megan.psychmeupconsulting@gmail.com

Mental Performance Coach

Psych Me Up Consulting

Confidence Isn’t Just a Feeling… It’s a Skill

When we think of confidence, we often picture that unshakable athlete who walks into a room or onto a field with their head held high, eyes focused, and nerves nowhere in sight. It seems like they were just born with it, right?

But here’s the truth:

Confidence isn’t something you either have or don’t have. It’s not a magical personality trait. It’s a skill. And like any skill, it can be learned, practiced, and strengthened.

So What Does That Actually Mean?

Let’s break it down.When we treat confidence like a skill, we take it out of the category of “I hope I feel confident today” and into the category of “Here’s what I can do to build confidence today.”

That shift is powerful. It puts you in control.

Think of It Like Training a Muscle

You wouldn’t expect to grow stronger without consistent reps in the gym, right? The same goes for mental reps. Confidence gets stronger when you:

• Reflect on your progress instead of only your mistakes

• Speak to yourself with encouragement instead of criticism

• Take action despite fear, proving to yourself that you can

• Visualize success, and mentally rehearse what it looks like to perform well

• Celebrate small wins, not just big outcomes

Confidence isn’t the result of success. It’s often the starting point that makes success possible.

The Confidence Equation I Teach My Athletes:

Self-Awareness + Consistency + Self-Talk = Confidence

Let me explain:

• Self-Awareness – You know what impacts and interacts with your confidence.

• Consistency – You show up. Even when it’s hard. Even when it’s messy.

• Self-Talk – You coach yourself through challenges with the voice of a supporter, not a critic.

When all three are in place, confidence becomes a natural byproduct—not a guessing game.

What Confidence Isn’t

Let’s also clear up a few myths:

• Confidence isn’t the absence of nerves.

• Confidence isn’t loud or flashy.

• Confidence doesn’t mean perfection or “always winning.”

Instead, confidence is quiet trust. It’s belief in your ability to figure it out, even when things don’t go perfectly.

How You Can Start Building It Today

If you’re an athlete, coach, or parent supporting a young competitor, here are 3 action steps to start treating confidence like a skill:

1. Start a “Confidence Log”: Each week, write down 3 moments you were proud of your effort, problem-solving, or resilience—even if the result wasn’t perfect.

2. Practice Pre-Performance Routines: Create a consistent routine before practices or games to help your mind and body feel prepared and grounded.

3. Flip the Script on Self-Talk: Catch yourself when you say “I can’t” or “What if I mess up?” and replace it with “I’m capable” or “Let’s see what I can do today.”

   
   

Final Thought

Confidence isn’t about waiting for a magical moment when you suddenly feel ready. It’s about building the habits that make you ready—over and over again.

So the next time you catch yourself saying “I wish I were more confident,” remind yourself:You don’t have to wish for it. You can work on it.

You’re not chasing a feeling—you’re mastering a skill. And I’m here to help you every step of the way!

Natalie Gurnett, M.S.

Owner of Psych Me Up Consulting

psychmeupconsulting@gmail.com

Goal Setting for Gymnasts: A Roadmap to Success

Goal setting is a powerful tool that can help gymnasts take control of their training and stay motivated. Whether you're aiming for a personal best or competing at a high level, having clear goals provides direction and keeps you focused. In this blog post, we'll explore how to set effective goals for both short-term and long-term success, the difference between process and outcome goals, and how to create SMART goals.

Short-Term vs. Long-Term Goals

Short-Term Goals: These are the goals that gymnasts work toward on a daily, weekly, or monthly basis. Short-term goals allow you to make measurable progress in the short run and give you a sense of accomplishment as you check them off. Examples include mastering a new skill or improving flexibility.

Long-Term Goals: These are your big, overarching goals—such as making the national team or qualifying for a major competition. Long-term goals give you a sense of purpose and are often the result of sustained effort over months or even years. However, they can seem overwhelming without breaking them down into smaller, achievable steps.

Process vs. Outcome Goals

When setting goals, it's important to understand the distinction between process and outcome goals.

Outcome Goals: These focus on the end result. Examples include winning a competition or earning a certain score. While outcome goals are motivating, they can be beyond your immediate control and may lead to frustration if things don’t go as planned.

Process Goals: These focus on the steps and behaviors that lead to the desired outcome. For example, improving technique, increasing strength, or practicing consistency. Process goals are much more within your control and can help build confidence, as they focus on the actions you can take every day to improve.

Why Process Goals Are More Efficient: Focusing on process goals helps gymnasts stay grounded and proactive. Instead of worrying about the final score or placement, you can focus on your daily actions that directly contribute to your improvement. This helps avoid burnout and frustration, and it builds confidence over time.

Creating SMART Goals

To create goals that are clear and achievable, consider using the SMART framework. SMART goals are:

• Specific: Clearly define the goal.

• Measurable: Establish how progress will be tracked.

• Achievable: Make sure the goal is realistic based on current skill level.

• Relevant: Ensure the goal aligns with your long-term objectives.

• Time-bound: Set a deadline for completion.

Example of a SMART Goal for Gymnasts:

Goal: “I will increase my vault height by 10% in the next two months by practicing my approach and take-off technique three times a week.”

This goal is specific (increase vault height), measurable (by 10%), achievable (given current skill level), relevant (helps improve overall performance), and time-bound (within two months).

My Personal Experience with Goal Setting

Natalie Gurnett at the Manhattan Classic in 2013

When I was a gymnast, goal setting was a critical part of my training. I made it a habit to set daily goals, which helped me manage mental blocks and stay in control of my practices. For example, I’d focus on specific aspects of my technique, like maintaining a tight body position on bars, or working through mental barriers during my series on beam. Writing down these goals gave me clarity and focus, and it was an effective way to monitor my progress.

By setting short-term goals every day, I could see gradual improvements, which in turn boosted my confidence and helped me build momentum for larger goals. These daily goals not only kept me on track but also allowed me to celebrate small successes, making the bigger picture seem more achievable.

Using the Goal Setting Template

Now that you know how to set goals, use this template to create your own:

1. Ultimate Goal (Long-Term):

   • Example: Make the national team by next year.

2. Seasonal Goals:

   • Example: Compete in at least three competitions this season.

3. Monthly Goals:

   • Example: Master a new skill in my floor routine by the end of the month.

4. Weekly Goals:

   • Example: Focus on increasing flexibility and strength with a 3-day weekly schedule.

5. Daily Goals:

   • Example: Practice vault technique for 30 minutes, focusing on take-off position.