Jan 2 (edited) • General discussion
Your 7-Day Reset to start the year
For athletes/coaches who want routines that transfer into competition.
If you’re here, you’re not looking for motivation for one day.
You're looking for a mindset that holds when it gets hard.
This community is for athletes (and coaches) who want to perform with clarity under pressure - and build habits that actually transfer into competition.
What you can expect here
Each week you’ll get:
- One simple mindset tool you can use the same day
- One challenge that takes 5-10 minutes
- One discussion thread where you can ask, reflect, and get feedback
- Zero fluff - only what works in real sport environments
My approach is practical: nervous system, focus, confidence, communication, leadership - built into repeatable routines.
The “Start Strong” rule
January doesn’t need a perfect plan. It needs a clean reset and a system you can repeat.
So here is your first community challenge:
The 7-Day Athlete Reset (10 minutes/day)
This is designed for athletes with school, work, travel, training - real life.
Day 1: Identity + Standard (3 minutes)
Write one sentence: “I am the kind of athlete who ______.”
Then add one standard you live by:“My standard is ______ even when I don’t feel like it.”
Day 2: The 90-Second Reset (5 minutes)
Practice 4 rounds of box breathing: 4 in - 4 hold - 4 out - 4 hold.
Then choose one cue for your next rep:“Wide vision.” “Fast first step.” “Commit to the call.”One cue. Not five.
Day 3: Pressure Reframe (5 minutes)
Complete this sentence:“Pressure means ______.”
Now rewrite it into something useful:“Pressure means I care, and I can still choose my next action.”
Day 4: Self-talk Audit (5 minutes)
Catch one recurring thought that hurts performance.
Replace it with a performance sentence:From: “Don’t mess up.”To: “See it early. Move first. Play free.”
Day 5: Micro-Confidence (7 minutes)
Confidence is built by evidence.
Write 3 proof points from last season/week:
- “I improved at ______.”
- “I showed up when ______.”
- “I handled ______ better than before.”
Day 6: Competition Routine (10 minutes)
Create a simple routine you can do before training or matches:
- Breath (60 sec)
- Body (shake out / posture)
- Cue (one focus word)
- Commitment (one sentence)
Day 7: Review + Next Week (10 minutes)
Rate the week: Focus, Energy, Confidence (1-10).
Then choose ONE thing you keep for the next 7 days.
How to use this community (even if you’re new)
If you want feedback, post using this format:
- My sport + level
- My biggest pressure trigger (mistakes, expectations, comparison, conflict, etc.)
- What I want to improve in the next 30 days
I’ll reply with one clear tool and one weekly focus.
Quick check-in question
What’s your #1 challenge right now?
A) Confidence after mistakes
B) Pressure / expectations
C) Communication / conflict in the team
Comment with the letter - and if you want, add one sentence about your situation.
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Your 7-Day Reset to start the year
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