Journaling

Journaling is a powerful mental performance tool that helps athletes organize their thoughts, build self-awareness, and turn experiences into growth.
When you put what’s in your head onto paper, it’s easier to learn from it, let it go, and get stronger for the next play.

🧠 What It Means

Journaling is more than just “writing in a diary.”
It’s about reflecting on your practices, games, wins, losses, and emotions — so you can understand what happened and use it to get better.

Instead of letting thoughts pile up in your mind, journaling helps you release pressure and focus forward.

⚽ Sports Example

After a soccer game, a player writes:

  • “My first touch was strong today.”

  • “I hesitated before taking the shot — need to work on confidence.”

  • “I loved how our team stayed positive after the goal.”

This quick reflection turns a regular game into a lesson for next time.

✅ Why It’s a Mental Tool

  • Builds mental clarity and focus.

  • Boosts self-confidence by recognizing wins (big and small).

  • Turns mistakes into specific learning points.

  • Helps manage emotions and reduce stress.

  • Encourages a growth mindset over time.

🪜 Steps to Start Journaling

1️⃣ Choose Your Space

  • Notebook, phone, or journal app — it doesn’t matter.

  • Pick a space that’s easy to use consistently.

2️⃣ Pick a Regular Time

  • Right after practice, before bed, or in the morning.

  • Consistency turns journaling into a powerful routine.

3️⃣ Start Simple

  • You don’t need to write a novel.

  • Try quick prompts like:

  • What went well today?

  • What challenged me?

  • What’s one thing I want to improve tomorrow?

4️⃣ Be Honest, Not Perfect

  • No one’s grading your journal.

  • Write your real thoughts — wins, struggles, emotions — without judgment.

5️⃣ End with Intention

  • Close with a focus statement or gratitude note:

  • “Tomorrow I’ll trust my swing.”

  • “Grateful for how my team supported each other.”