Overthinking
Overthinking is so common in athletes.
spending more time thinking about something than is useful, wastes time, leads to worry and doubt, makes it hard to be present and can impact performance training, learning mechanisms, recall and all levels areas of performance.
Overthinking often makes most situations more difficult because the brain freezes or hesitates rather than relaxes and executes.
Interestingly, overthinking can be a protective mechanism in overdrive which is one reason why simply trying to stop is doesn’t usually work.
For support contact us.
Have you done your Season review?
Have you done your season review?
The summer season has finished or is drawing near to close. Have you completed your season review yet? A season review helps with closure, facilitates confidence and provides guidance for next season or off-season goals.
Similar to match or meet reviews, season reviews explore strengths and goals for the whole season.
A simple process to follow:
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Start by brainstorming your strengths for the season.
- Consider technical, tactical, physical and psychological.
- Include improvements and progress goal attainment, skill execution and strengths.
- Reflect on communication and teamwork.
- Think about the whole season, specific games, training and competition.
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Consider challenges experienced.
- Think about specific challenges of the season and things you would like to improve upon.
- Reflect on specific instances, the whole season; training and competition.
- Make specific and measurable goals for the off-season or pre-season.
There are ways to make season reviews more personally relevant and specific. Also, some season reviews can be challenging due to heightened or intense emotional responses, so for assistance, please be in touch.
March is a busy time of year for athletes
March is a busy time of year for athletes
Competitive athletes are preparing for major meets, and winter recreational sporting season training has started but summer sport hasn’t finished yet. State / National competitions are here for some athletes, and for others the regular competition season has just started.
Workload / school assessments are definitely back in full swing, and whilst their might be just enough time to keep life balance, its a tight squeeze.
No wonder stress is rife at this time of year.
- March is a timely reminder to look at prioritising asks on your to do list.
- If things are really hectic, focusing on only one day at a time, or pulling back and reintroducing one activity every few days can assist.
- It might seem impossible, but a few hours or a full day out might actually be exactly what is needed to get the most out of the year.
- Be in contact if you need further support.
Individually Tailored Approach to Training.
Young athletes and performers benefit from taking a individually tailored journey perspective to their sport participation, that aligns with developmental milestones and enables maintenance of sell-being and life balance.
An individually tailored approach allows athletes to develop and peak when they are naturally able.
This not only maximises potential but minimises any potential harmful effects of participation in the body and mind.
An individually tailored approach
- Reduces injury, enabling more reliable participation and skill development.
- Prevents burnout making the journey more mentally and physically consistent and enabling longer involvement.
- Enables identification and refinement of individual’s specific skills, talents and areas of expertise.
- Allows for holistic development alongside performance involvement, which fosters well-being
- Decreases experiences of fear of failure, pressure to meet expectations, comparisons to others and perfectionism.
- Increases personal self-awareness which facilitates practice, performance, resilience and good mental health.
Social Anxiety
Social anxiety is a strong, persistent fear of being observed or judged in social or performance settings. It often causes people to avoid everyday tasks like making phone calls, requesting assistance whilst shopping, or eating in public, and usually lasts longer and feels more intense than typical nerves before important events.
People with social anxiety may blush, sweat, tremble, experience a racing heart, nausea, or shaky voice. They often worry about embarrassment, fear judgment, ruminate on social interactions, avoid gatherings, stay unnoticed, or use “safety behaviours” like wearing headphones or only attending events with alcohol.
Social anxiety can be partly hereditary and shaped by temperament or experience.
Talking to a therapist or using self-help methods like mindfulness and deep breathing can be beneficial.
Athletes with social anxiety may fear judgment from others, which can distract them and hinder performance. Some turn to individual sports for relief, but this can cause isolation and limit coping skills, further affecting their performance.
Individuals with social anxiety often spend considerable time reflecting on past interactions, even those that appear minor. They may also prepare for future scenarios in advance to mitigate apprehension about upcoming events, a practice which can inadvertently reinforce persistent concerns.
It doesn’t have to feel this way. By allowing space to acknowledge and process uncomfortable emotions, social situations can be transformed into experiences that are lively, pleasant, and calm. Be in touch for support.
Follow us in Instagram
Have you followed us on Instagram yet?
Find helpful succinct quote, tips reflective questions every few days on our Instagram posts.
One of my recent favorite quotes is
Until you value yourself, you will not value your time. Until you value your time, you will not do anything with it.
(Scott Peck)
Self worth and self value is key to relationships, life satisfaction and success.
15 strategies that can help with motivation
15 strategies that can help you stay motivated
- Set realistic and specific goals.
- Make a list of the reasons why your goals are important to you. Highlight or make post-it reminders the most motivating reasons. Reflect on these reasons regularly.
- Enlist some support people, particularly those who share similar values or goals, or people who understand why keeping motivated is important to you.
- Find ways to enjoy the process.
- Use positive reinforcement, not punishment.
- Make note of your progress fortnightly.
- Reflect on your obstacles and devise solutions.
- Create a routine.
- Make a playlist, image diary or quote list that reflects why your goal is important
- Minimise distractions.
- Prepare your environment and equipment needed for success.
- Develop a routine.
- Maintain life balance.
- Be compassionate with yourself in setbacks, and try again.
- Speak with a psychologist to see if there are underlying reasons that inhibit motivations like mood, trauma, personality traits, relationships.
Goal Setting for 2026
Goal Setting for 2026
2026 has arrived
Its time to reflect on the year that has passed and make plans for the next 12 months ahead.
Goal Setting in Elite Endeavors
Goal setting is a cornerstone of success in elite sport, providing athletes with direction, motivation, and a clear framework for evaluating progress. Top performers commonly establish a mix of short-term and long-term goals, which may include technical improvements, strategic milestones, or outcome targets. These goals are often specific, measurable, and achievable, helping athletes stay focused and maintain accountability throughout their training and competition schedule.
Elite athletes and regularly review and adjust their goals in response to performance feedback, coaches and sport psychologists input and changing circumstances. This dynamic approach encourages continuous growth and adaptability, allowing athletes to overcome setbacks and seize new opportunities. By celebrating small wins along the way, athletes can boost their confidence and sustain motivation even during challenging periods. Ultimately, effective goal setting not only drives peak performance but also supports overall wellbeing, making it an essential part of the athlete’s toolkit.
Long term, short term, outcome and process goals, can be used to:
- Direct attention,
- Motivate effort and sustain persistence,
- Inform decision-making processes,
- Encourage continual development and growth,
- Foster confidence as milestones are achieved throughout the process.
Effective goals are personally meaningful, specific, challenging but achievable, involve actionable and controllable steps that can be measured and are evaluated regularly.
Please be in touch to learn more.
Rest time?
Athletes often have a little time off training at this of year.
Do you struggle to take a rest period or have trouble motivating yourself after downtime?
If you struggle to take well-earned rest….
- Remind yourself that rest and recovery is essential for development and progression. Athletes need rest and recovery periods for their body and mind to function optimally. Rest and recovery periods help regulate emotions an behaviours as well as improving sleep and allowing a more complete physical repair.
- Remember that burn out will set you back. Relentless training leads to more illness, injury and physical and psychological tiredness. It can also lead to decreased ability to recognise physical and future psychological cues that the body needs a rest, thus making future illness and injury more likely and potentially more significant.
- Explore what you are missing when not taking time off and consider its value. Many athletes’ busy training schedules mean that they have little time for socialising, holidaying, and relaxing. Given balance is vital for a healthy lifestyle, taking time to do these things when able is essential for well-being. It also means athletes may feel more motivated to get through busy training loads when there is less time for these important things.
- When deliberating over a recommended rest period, consider the importance of the goals that lie ahead and make a wise decision.
If you struggle to get motivated after time off
- Set some small, achievable process goals for one week only, then review them. If you don’t achieve them, they were too big! Set some smaller ones for next week. If you do achieve them, set some slightly different ones for week 2.
If you need help allowing you self to take a rest period or getting motivated afterwards, please be in contact.
Social Calendar
Many people find themselves attending more social gatherings during this season than at other times of the year. Work parties, social celebrations, New Year’s Eve events, and family get togethers, quickly fill up the calendar. While these occasions can bring excitement and variety to everyday life, they may also feel tiring or overwhelming. Everyone handles this busy social period differently: some eagerly accept every invitation, filling their schedules with events, while others are selective, sometimes skipping occasions they would actually enjoy. Those who thrive in lively environments might feel invigorated by all the activity, whereas those who prefer quieter moments may end up feeling drained.
Maintaining balance is beneficial for everyone. This includes making sure to engage in enough social activities, as well as getting enough rest, eating well, and exercising throughout the year. It’s important to pay attention to personal signals indicating when you need more downtime or increased activity.
Remember that people’s social preferences vary. It’s wise to consider the needs of loved ones—partners, children, and others—and to stay flexible so plans can be adjusted if there’s a difference in what people want. Being present and enjoying positive moments with those you care about not only lifts your mood but also creates happy memories to cherish in the future.