From Chaos to Control: The Power of a Pre-Game Mental Routine

By Coach Megan  

One of the biggest challenges athletes face isn’t just getting physically ready for game day — it’s getting mentally ready.

When the intensity of competition hits, emotions run high. Many athletes suddenly switch everything up — they eat differently, warm up differently, think differently — and as a result, their performance feels different too. Instead of trusting their training and sticking to what’s worked in practice, they unintentionally create chaos in the moments that matter most.

This often leads to the frustrating question:

“Why do I perform better in practice than I do in competition?”

The answer is often surprisingly simple: athletes prepare mentally and physically one way for practice, and a completely different way for competition. The solution? Close the gap between practice and competition. By preparing the same way every day — mentally and physically — athletes create consistency, which leads to confidence and better performance when it counts.

The Key: A Pre-Game Mental Routine

A well-defined mental routine removes the guesswork, helps calm game-day nerves, and allows athletes to step into competition feeling focused and ready.

Your routine should include:

• Things you already do daily (to create comfort and familiarity)

• Strategies that calm you down and get you “in the zone”

• Activities that energize you and sharpen your focus

This is where self-awareness is crucial — knowing what works for you and what puts you in the best mental state to perform.

A Simple Template to Get Started

Here’s a step-by-step outline you can use to build your own routine. Fill in each step with what works best for you:

1. Before You Leave for the Game

   • Example: Eat your favorite pre-game meal or snack

2. On the Way to the Game

   • Example: Listen to your pre-game playlist or use breathing exercises to calm nerves

3. Upon Arrival

   • Example: Connect with teammates, go through visualization reps, review your game plan

4. Right Before Game Time

   • Example: Use key words, affirmations, or self-talk to get locked in and confident

Take Back Control

Your pre-game routine is your anchor. It helps you quiet the chaos of competition day, get your mind and body synced, and perform at your best.

Start small — pick one thing to add to each step of the template above — and build from there. Over time, your routine becomes second nature, and so does performing with calm, focus, and confidence.

Megan Monfredi, M.S.

megan.psychmeupconsulting@gmail.com  

Mental Performance Coach

Psych Me Up Consulting

Mindset Myths Busted

By Coach Natalie

Athletes today hear so many messages about mindset — “be confident,” “stay positive,” “don’t overthink,” “just believe in yourself,” “trust the process.” But a lot of what athletes think they should be doing mentally is actually the reason they feel stuck, frustrated, or overwhelmed.

Let’s clear up the confusion. Here are the most common mindset myths athletes believe — and what’s actually true.

Myth #1: “Confidence means I should feel fearless.”

Reality: Confidence is not the absence of fear — it’s the willingness to perform with fear.

Every athlete, even at the highest levels, experiences nerves. The difference is that confident athletes interpret nerves as:

• “My body is getting ready.”

• “This matters to me.”

• “I can do this even if I feel scared.”

Confidence is the ability to act despite discomfort — not the elimination of it.

Myth #2: “If I mess up, it means I wasn’t mentally strong enough.”

Reality: Mistakes are part of sport, not proof of weakness.

Mental strength doesn’t mean:

• Never wobbling

• Never hesitating

• Never losing focus

• Never having an off day

Mental strength shows up in:

• The reset

• The recovery

• How you respond

• What you learn next

Failure doesn’t mean your mindset is broken — it means you’re human… and improving.

Myth #3: “A strong mindset is all positive thinking.”

Reality: The goal is not positive thinking — it’s productive thinking.

Positive thinking says:

• “Everything is great!”

• “I feel amazing!”

…but what if you don’t?

Productive thinking says:

• “I know what I need to focus on.”

• “One turn at a time.”

• “I can handle this.”

• “Stick to my cues.”

Strong mindsets are grounded in honesty, action, and purpose — not unrealistic positivity.

Myth #4: “Athletes with a good mindset never get overwhelmed.”

Reality: Even the most mentally prepared athletes get overwhelmed sometimes.

Pressure, emotions, fatigue, self-doubt — these are normal parts of sport.

What matters is not avoiding overwhelm, but knowing how to navigate it, using tools like:

• Breathing resets

• Visualization

• Grounding techniques

• Self-talk

• Routines

Mental skills aren’t meant to eliminate difficulty… they’re meant to help you move through it.

Myth #5: “You either have mental toughness or you don’t.”

Reality: Mental toughness is trained — just like strength or flexibility.

You become mentally tougher by:

• Using your skills consistently

• Choosing effort even on hard days

• Challenging yourself

• Learning from adversity

• Sticking with it when things get uncomfortable

Nobody is born mentally strong. They become mentally strong through repetition.

Myth #6: “Mindset work is only needed when things go wrong.”

Reality: The best athletes train their mindset before things get hard.

You don’t build resilience in the middle of a crisis — you build it when you practice:

• Routine consistency

• Focus training

• Visualization

• Confidence habits

• Emotional regulation

Think of mindset training like stretching:If you only do it when you’re already hurting, it’s too late.

Myth #7: “If I’m struggling, something is wrong with me.”

Reality: Struggle is not a personal flaw — it’s a sign of growth.

Athletes improve through challenge:

• Skills that push them

• Situations that stretch them

• Moments that require courage

• Experiences that teach resilience

Struggle doesn’t mean you’re broken. It means you're becoming the next version of yourself.

Try This: Replace a Myth With the Truth

Pick one myth from above that feels familiar.Then rewrite it using a truth you can repeat in your training.

Example:

Myth: “I shouldn’t be nervous.”

Truth: “Nerves just mean I care — and I can perform anyway.”

This simple shift can transform confidence instantly.

Final Thoughts

Mindset myths create pressure and unrealistic expectations. When athletes learn the truth about confidence, toughness, and growth, the entire sport experience changes. You become more patient with yourself, more resilient in tough moments, and more motivated to train your mental game with intention.

A strong mindset isn’t about perfection — it’s about understanding how your brain works and using that knowledge to your advantage.

From “I Can’t” to “I Can Learn”: Reframing Your Self-Talk

By Coach Megan

Athletes face challenges every single day — tough practices, disappointing results, and moments where things just don’t go as planned. When these moments hit, there’s often a split-second choice in how you respond.

For many athletes, the first instinct is to think or even say out loud, “I can’t do this.” While this reaction is completely normal, it can also create a mental roadblock that holds you back from performing your best.

Why Self-Talk Matters

The way you talk to yourself impacts how you feel and perform. It might sound simple, but your brain listens to the words you repeat. If you keep telling yourself “I can’t,” your confidence and motivation will start to shrink.

Instead, imagine talking to yourself like you would talk to a friend or teammate. You wouldn’t tell them to give up — you’d encourage them to keep trying. Becoming your own cheerleader is one of the most powerful tools you can use as an athlete.

Reframing: A Mindset Shift

One skill that can help is called reframing. Reframing means flipping an unhelpful or negative thought into one that is encouraging, constructive, and focused on growth.

Instead of letting negative thoughts tear you down, reframing allows you to see challenges as opportunities to learn.

How to Reframe Your Thoughts

Here’s a simple three-step process:

Step 1: Notice the negative thought: Catch yourself when you say or think something like, “I’ll never make the team.”

Step 2: Flip it to something helpful: Turn it into a growth-focused thought:

“I have the opportunity to learn and try again next time.”

Step 3: Let the new thought guide you: Use this reframe as motivation to keep working, practicing, and showing up.

Why This Matters

Reframing your self-talk doesn’t just help you in sports — it helps in school, work, and life. By shifting your mindset, you build resilience, boost confidence, and stay focused on progress instead of perfection.

So the next time you catch yourself saying, “I can’t,” try flipping it to “I can learn.” Small changes in how you think can lead to big changes in how you perform.

Megan Monfredi, M.S.

megan.psychmeupconsulting@gmail.com  

Mental Performance Coach

Psych Me Up Consulting