JOURNALING

Journaling is an effective way for athletes to organize their thoughts, set goals, and reflect on their progress. Writing regularly helps you build self-awareness, process emotions, and stay focused on what matters most. By putting your experiences on paper, you can identify patterns in your life, address challenges, and foster a growth-oriented mindset. Below are prompts designed to guide you through different phases of your athletic journey.

GETTING STARTED

DAILY REFLECTION

  • What are three things that made me smile today?

  • What’s one challenge I faced today, and how did I handle it?

  • What’s one thing I learned or noticed about myself today?

GRATITUDE & POSITIVITY

  • What are three things I’m grateful for right now?

  • Who or what brought joy into my life recently?

  • What’s one thing I appreciate about myself? WHEN

GROWTH

  • What’s one goal I want to work toward, and why is it important to me?

  • What’s one small step I took today to get closer to my goal?

  • What’s a habit or skill I’d like to improve, and how can I start? Whys is this important to me?

VISION

  • If I could design my perfect day, what would it look like?

  • Where do I see myself in one year, and what steps can I take to get there?

  • If there were no limitations, what would I pursue and why?

EMOTIONAL AWARENESS

  • How am I feeling right now, and why? What has contributed to this?

  • What’s been on my mind lately, and how is it affecting me?

  • What’s one thing I can do to take care of my mental and emotional health?

SELF-DISCOVERY

  • What motivates me to get out of bed in the morning?

  • What are my greatest strengths, and how do they show up in my life?

  • If I could tell my younger self one thing, what would it be?

CHALLENGES

  • What’s a current challenge I’m facing, and what are my options for addressing it? How do I feel about these?

  • How have I successfully overcome difficult situations in the past?

  • What’s one thing I can do today to move forward, even if it’s just a small step?

MINDFULNESS

  • What do I hear, see, and feel around me right now?

  • What’s one moment today when I felt truly present?

  • How can I create more mindfulness in my daily life?

PERFORMANCE PROMPTS

WEEKLY JOURNALING

  • What were my biggest successes this week, and what contributed to them?

  • What obstacles did I encounter, and how did I respond?

  • What is one area where I want to improve or grow next week?

  • How well am I balancing my physical, mental, and emotional well-being?

  • What’s one thing I’m especially grateful for this week in my sport?

PRE-COMPETITION

  • What are my process goals for this competition?

  • Which aspects of my performance are within my control, and how will I focus on them?

  • How do I want to feel going into the event, and what actions will help create that mindset?

  • What strengths am I bringing to this competition? Where does my confidence come from?

  • What is one phrase or affirmation I can use to stay confident?

POST-COMPETITION

  • How am I feeling in this moment? What, if anything, can I do for myself?

  • What went well during the competition, and how can I build on it?

  • What challenges did I face, and how did I handle them?

  • What did this competition teach me about myself as an athlete? What patterns do I notice for this competition or my preparation?

  • How can I use this experience to grow and improve?