From Chaos to Control: The Power of a Pre-Game Mental Routine
- Megan Monfredi
- 14 hours ago
- 2 min read
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:
Before You Leave for the Game
Example: Eat your favorite pre-game meal or snack
On the Way to the Game
Example: Listen to your pre-game playlist or use breathing exercises to calm nerves
Upon Arrival
Example: Connect with teammates, go through visualization reps, review your game plan
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.
Mental Performance Coach
Psych Me Up Consulting
Comments