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.”