Journaling & Mindset
Instructions: Use this worksheet daily after practice or competition to track insights, patterns, and adjustments.
Handwriting in a journal is highly effective for processing thoughts and experiences.
Writing down positive intentions keeps you accountable and reinforces action. Helps you become aware of patterns and key cues to move forward.
Journaling helps bridge planning versus execution; it encourages follow-through.
Write 3 positive intentions for today’s session:
1.
2.
3.
• Note any mental cues used today and their effect:
• Cue: ________________ | Effect: ___________________
Moving Forward
• Identify moments where you needed to recover quickly (physically or mentally):
• Situation: __________________ | How I responded: __________________
• Reflection: Could I improve my response? How? __________________________
Feedback Integration
• Coach feedback received today: __________________________
• My acknowledgment and response: __________________________
• Any adjustments made or needed: __________________________
Preparation & Routine
• Pre-practice/event routine today: __________________________
• Was it sufficient to feel calm and prepared? ☐ Yes ☐ No
• Adjustments for next time: __________________________
Fatigue Check
• Physical fatigue level (1–10): ___
• Mental fatigue level (1–10): ___
• Any signs of snowballing frustration or decreased patience? ☐ Yes ☐ No
• How did I manage fatigue? __________________________
Environmental Factors
• Conditions impacting performance today (heat, humidity, stress, etc.): __________________________
• Strategies used to cope: __________________________
• Improvements for next time: __________________________
Repetition & Engagement
• Exercises that felt repetitive today: __________________________
• Purpose of repetition understood? ☐ Yes ☐ No
• Adjustments to maintain focus/engagement: __________________________
Reflection
• Biggest lesson today: __________________________
• What I will carry into the next session: __________________________