PERFORMANCE RESET WORKSHEET
(Motivation • Discipline • Habits • Mental Toughness)
Every athlete experiences dips in motivation, confidence, and momentum. These phases are not signs of weakness, lack of talent, or regression — they are a normal part of long-term development.
This worksheet is designed to help you step out of reaction mode and into clarity. The goal is not to “feel better.” The goal is to understand what is happening, stabilize your behaviors, and rebuild forward progress.
Move through this patiently and honestly.
PHASE 1 – MOTIVATION AWARENESS
1. Current Motivation State
How would you describe your motivation right now?
☐ High
☐ Steady
☐ Inconsistent
☐ Low
☐ Very Low
How does this show up in training?
2. Friction Check
What feels hardest right now?
☐ Starting sessions
☐ Finishing sessions
☐ Intensity
☐ Volume
☐ Recovery habits
☐ Mental energy
☐ Life stress
☐ Other: ______________________
Describe it:
3. Energy vs Motivation
How is your overall energy?
☐ Strong
☐ Decent
☐ Drained
☐ Exhausted
Sleep quality:
☐ Good
☐ Okay
☐ Poor
Stress levels:
☐ Low
☐ Moderate
☐ High
Reminder: Low motivation is often fatigue, stress, or overload — not laziness.
4. Thought Patterns
What thoughts tend to show up?
☐ “I don’t feel like it”
☐ “What’s the point?”
☐ “This feels heavy”
☐ “I’m behind”
☐ “I should be doing better”
☐ Other: ______________________
Dominant thought:
5. Reconnect to Purpose
Why did you start this journey?
What still matters to you about training / sport?
6. Motivation Drains
What may be reducing your drive?
☐ Unrealistic expectations
☐ Comparison
☐ Burnout
☐ Monotony
☐ Fatigue
☐ Pressure
☐ Fear / Doubt
☐ Lack of clarity
☐ Other: ______________________
7. Reduce the Weight
What would feel manageable right now?
What would a “good enough” week look like?
8. Action Before Motivation
What small actions help you regain momentum?
☐ Just starting
☐ Shortening sessions
☐ Changing environment
☐ Training with others
☐ Adjusting intensity
☐ Prioritizing recovery
☐ Other: ______________________
Smallest reliable win:
PHASE 2 – DISCIPLINE vs MOTIVATION
9. Quick Reality Check
Motivation = Emotional state
Discipline = Behavioral standard
Motivation fluctuates.
Discipline stabilizes progress.
10. Self-Assessment
When things go well, I rely mostly on:
☐ Motivation
☐ Discipline
☐ Both
When things feel hard, I tend to:
☐ Wait to feel motivated
☐ Push through regardless
☐ Negotiate with myself
☐ Avoid sessions
11. Behavioral Identity Anchor
Complete:
Regardless of how I feel, I am the type of athlete who:
12. Non-Negotiables
What behaviors happen even when motivation is low?
☐ Starting sessions
☐ Warm-up
☐ Easy aerobic work
☐ Strength work
☐ Recovery habits
☐ Mobility
☐ Other: ______________________
Baseline standards:
13. The Negotiation Trap
When motivation drops, what thought appears?
☐ “I’ll do it later”
☐ “One missed session won’t matter”
☐ “I’m too tired”
☐ “What’s the point?”
☐ Other: ______________________
Counter-response:
“When this thought appears, I will:”
14. Minimum Effective Action
On low-motivation days, my minimum win is:
☐ Start for 10 minutes
☐ Complete warm-up only
☐ Shortened session
☐ Recovery work
☐ Other: ______________________
15. Momentum Builder
Confidence & motivation return fastest through:
☐ Perfect sessions
☐ Consistent execution
Correct answer → Consistency
PHASE 3 – HABIT STRENGTHENING
16. Habit Audit
Which habits are solid?
☐ Training consistency
☐ Sleep
☐ Nutrition / fueling
☐ Strength / mobility
☐ Recovery
☐ Warm-ups
☐ Pacing discipline
Which habits leak?
17. Failure Point Recognition
Habits usually break down:
☐ Before starting
☐ During fatigue
☐ During stress
☐ Schedule disruption
☐ Decision overload
Trigger patterns:
18. Reduce Friction
What makes execution harder than necessary?
☐ Complexity
☐ Time pressure
☐ Decision fatigue
☐ Environment
☐ Unrealistic targets
Simplification strategy:
19. Minimum Standards Rule
On difficult days, success =
☐ Perfect execution
☐ Minimum viable action
Minimum Day Win:
20. Habit Anchoring
After I __________________ → I will __________________
After I __________________ → I will __________________
21. Consistency Tracking
Sessions planned: ______
Sessions executed: ______
Consistency Score = ______ %
22. Identity Reinforcement
“I am the type of athlete who…”
PHASE 4 – MENTAL TOUGHNESS
23. Redefining Toughness
Mental toughness is:
☐ Emotional regulation
☐ Decision stability
☐ Response control
☐ Behavioral consistency
24. Stress Response Awareness
Under stress, I tend to:
☐ Speed up
☐ Back off
☐ Panic
☐ Overthink
☐ Stay steady
Pattern recognition:
25. The Control Filter
What is fully controllable?
26. Cognitive Stability
Dominant stress thought:
Replacement thought:
27. Emotional Regulation Tools
When pressure rises, I use:
☐ Box breathing
☐ Cue word
☐ Narrow focus
☐ Body scan
☐ Checklist
Reset strategy:
28. The Next Decision Rule
When things feel hard:
“My focus becomes:”
29. Friction Training
Where can resilience be built?
☐ Fatigue
☐ Discomfort
☐ Solo sessions
☐ Pace discipline
30. Post-Stress Evaluation
Did I control:
☐ Reactions
☐ Decisions
☐ Effort
☐ Focus
What did I handle well?
FINAL RESET COMMITMENTS
This week I commit to:
1.
2.
3.
If motivation is low, I will still:
RESET PERSPECTIVE
Complete:
Motivation is unreliable when: __________________________
Discipline means: _____________________________________
Consistency is built through: ___________________________
Progress right now means: _____________________________
This phase is: ________________________________________
Core Performance Truth
You do not need motivation to progress.
You need:
Clear standards → Consistent behaviors → Stable decisions
Motivation follows movement.
Confidence follows execution.
Momentum follows consistency.