Tag Archives: mindset

Journaling for Youth Athletes: How to Get Started and Best Practices – The Secret Sauce

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The next article in the series on critical skills and healthy habits for youth athletes and part of the Secret Sauce for Elite Performance is about reflection and leveraging a useful tool to capture thoughts, feelings, and emotions. Journaling seems to be a lost art that many adults are adding back to their routines. My own personal experience with this daily routine has yielded both desired changes and has had a positive impact on my personal goals as well as desired results and outcomes in every area of my life.

Journaling is a powerful tool that can help youth athletes improve their performance, mental health, and personal growth. Journaling can help you reflect on your goals, achievements, challenges, emotions, and strategies. It can also help you cope with stress, anxiety, and frustration. Journaling can be done in different ways, such as writing, drawing, recording audio or video, or using apps. Here are some tips on how to get started and best practices for journaling as a youth athlete. 

  • Find a journaling method that works for you. You can use a notebook, a computer, a phone, or any other device that you feel comfortable with. You can also choose a format that suits your style, such as bullet points, sentences, paragraphs, diagrams, or pictures. Experiment with different methods and formats until you find one that you enjoy and stick to it. 
  • Set a regular time and place for journaling. Journaling can be done at any time of the day, but it is helpful to have a routine that makes it easier to remember and follow. You can journal before or after your training sessions, games, or competitions, or at the end of the day before going to bed. You can also journal in a quiet and private place where you can focus and relax, such as your bedroom, your locker room, or your car. 
  • Write honestly and openly. Journaling is a personal and confidential activity that allows you to express yourself without fear of judgment or criticism. You can write about anything that matters to you, such as your goals, achievements, challenges, emotions, and strategies. You can also write about your strengths and weaknesses, your successes and failures, your hopes and fears, your joys and sorrows. Be honest and open with yourself and don’t censor or edit your thoughts or feelings. 
  • Use journaling prompts to guide you. Journaling prompts are questions or statements that can help you start or continue your journaling process. They can help you focus on specific topics or aspects of your athletic experience that you want to explore or improve. For example, some journaling prompts for youth athletes are: 
  • What are my short-term and long-term goals as an athlete? 
  • What did I do well today? What can I improve on? 
  • How did I feel during and after my training session/game/competition? 
  • What challenges did I face today? How did I overcome them? 
  • What did I learn from my coach/teammates/opponents today? 
  • What are some positive affirmations that I can say to myself? 
  • What are some gratitude statements that I can make? 
  • What are some coping strategies that I can use when I feel stressed/anxious/frustrated? 
  • How can I celebrate my achievements and reward myself? 
  • How can I support my teammates and show sportsmanship? 
  • Review and reflect on your journal entries. Journaling is not only about writing but also about reading and reflecting on what you wrote. Reviewing and reflecting on your journal entries can help you gain insights into your athletic performance, mental health, and personal growth. You can review and reflect on your journal entries at the end of the week, month, or season. You can also look for patterns, themes, changes, or progress in your journal entries. You can ask yourself questions such as: 
  • What have I accomplished so far? 
  • What have I learned from my experiences? 
  • How have I grown as an athlete and as a person? 
  • What are some challenges that I still need to overcome? 
  • What are some areas that I still need to work on? 
  • How can I apply what I learned from my journaling to my future goals? 

Journaling is a valuable habit that can benefit youth athletes in many ways. By journaling regularly, you can improve your performance, mental health, and personal growth. You can also enjoy the process of journaling as a creative and fun activity that allows you to express yourself and discover more about yourself. 

Works Cited 

  • Brown Jr., Charles G., et al. “The Benefits of Journal Writing for Student-Athletes.” Journal of College Student Development 60.4 (2019): 472-477. 
  • Friesen, Andrew P., et al. “Exploring the potential benefits of digital reflective practice in high-performance sport: A case study.” Psychology of Sport & Exercise 45 (2020): 101600. 
  • Gould D., Carson S., Blanton J.E., “Journal writing for life skills development in elite tennis.” The 
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Visualization and Meditation: Critical and Healthy Habits for Youth Athletes: The Secret Sauce – Getting Started with Visualization

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The last article highlighted the difference between Meditation and Visualization and discussed helpful tips to get started with Meditation. This next in the series of Healthy Habits for youth athletes will discuss practical ways to get started with visualization techniques.

If you missed the article on Meditation, you can find that HERE.

Many young athletes aspire to excel in their chosen sport and achieve their full potential. However, they may face various challenges and obstacles along the way, such as pressure, anxiety, self-doubt, and distractions. To overcome these challenges and perform at their best, they need to train not only their physical skills but also their mental skills.

One of the most effective mental skills that can help them is visualization. Visualization is a technique that involves using the power of imagination to create a positive mental image of the desired outcome or performance. In this article, we will explore how visualization can benefit youth athletes, how to practice it correctly, and some examples of visualization exercises that can be used in different sports.

Visualization is a mental technique that involves creating a vivid, sensory-rich experience in the mind’s eye to improve athletic performance. Whether the athlete is involved in an individual or team sport, visualization is a powerful tool to promote a positive and confident mindset. Below are sone examples of when to practice visualization as well as how to get started.

An athlete can use visualization in the following ways:

  1. Pre-performance visualization: Before a competition or training session, an athlete can visualize themselves executing their techniques and movements correctly, experiencing a positive outcome and feeling confident.
  2. Imagining the competition environment: An athlete can imagine the competition environment and use it as a way to prepare mentally and emotionally for what they will experience.
  3. Rehearsing specific scenarios: An athlete can visualize themselves successfully executing specific strategies or scenarios that they expect to face in a competition.
  4. Enhancing self-belief: Visualization can also help an athlete to develop a stronger self-belief, which can enhance their confidence and overall performance.

By regularly incorporating visualization into their training regimen, athletes can increase their chances of success and achieve their desired performance outcomes.

Getting Started

The following is a process that an athlete can use to practice visualization to improve performance:

  1. Find a quiet, relaxed place where you will not be disturbed. Sit or lie down and close your eyes.
  2. Relax your body and mind by taking deep breaths. Focus on breathing slowly and deeply, and try to let go of any stress or tension you may be feeling.
  3. Create a vivid mental image of yourself performing at your best. Imagine every detail of the situation, including the sights, sounds, and feelings you experience.
  4. Visualize success by seeing, hearing and feeling yourself perform with confidence, power, and accuracy. Focus on your strengths, and feel proud of your abilities.
  5. Repeat the visualization several times, each time making the image more vivid, clear and realistic.
  6. Focus on positive feelings such as confidence, determination, and calmness. Try to associate these feelings with the performance you are visualizing.
  7. End the visualization by taking a few deep breaths and opening your eyes. Take a moment to reflect on the experience and how it made you feel.
  8. Practice visualization regularly, before and after games and practices, to reinforce the mental and emotional habits you want to develop.

By using visualization regularly and effectively, athletes can train their minds to focus on success, increase confidence, and enhance their performance.

In summary, To perform well and achieve their goals, athletes and other high achievers need to practice visualization and meditation. These are two methods that can help them to cope with stress, sharpen their focus, and boost their performance. Visualization involves creating a mental image of the event, which can increase their self-confidence and mental readiness. Meditation helps to calm the mind and lower stress levels, which can help them to remain relaxed and attentive during competition. By using both methods together, they can create a complete mental training program, which can give them an edge in performance and success.

Stay tuned for more articles on “The Secret Sauce” for youth athletes for helpful habits and routines that young athletes can incorporate into their daily lives now and for their lifetime, to achieve their goals, gain a competitive advantage and realize their potential.