Hey there, athletes, competitors, and anyone looking to level up their game!

Whether you’re on the field, the court, or just trying to crush it in life, I’ve got a game-changing tip for you. What if I told you there’s one thing you can do to maximize your performance, boost your confidence, and make every practice or game count? Sounds too good to be true, right? Well, it’s not. And the best part? It’s simple, actionable, and something you can start doing today.

Welcome to your ultimate guide to setting intentions and goals like a pro. Let’s get started!

The Secret: Setting Intentions

Here’s the deal: you can show up to practice every day, put in the hours, and still feel like you’re not improving. Why? Because simply showing up isn’t enough. You need to show up with a plan, a focus, and a clear intention. That’s right; setting an intention is the secret to maximizing your performance.

Think about it: if you don’t know what you’re working toward, how will you know if you’re improving? Setting an intention gives you direction, purpose, and a way to measure your progress. It’s like having a GPS for your athletic journey – you’ll always know where you’re headed and how to get there.

The Power of SMART Goals

Now, let’s talk about how to set those intentions. The key is to use the SMART goal framework. You might have heard of this in school, but it’s just as powerful in sports. SMART stands for Specific, Measurable, Achievable, Realistic, and Time-Oriented. Let’s break it down:

• Specific. Your goal needs to be crystal clear. Instead of saying, “I want to get better,” say, “I want to improve my footwork during drills” or “I’m going to focus on following through on every shot.” The more specific, the better.

• Measurable. You need a way to track your progress. If your goal is to improve your free throws, set a number, like making 8 out of 10 shots. That way, you’ll know exactly whether you’ve hit your target.

• Achievable. Be honest with yourself. Can you actually reach this goal in one practice? Setting unrealistic goals can leave you feeling frustrated. Start small and build from there.

• Realistic. This ties into being achievable. Is your goal something you can realistically accomplish with your current skill set and focus? If not, adjust it to something more manageable.

• Time-Oriented. Every goal needs a timeline. Are you focusing on this goal for today’s practice, this week, or the entire season? Having a timeline keeps you accountable and motivated.

Why Goal Setting Works

Still not convinced? Let me hit you with some science (don’t worry, it’s the fun kind). Our brains are wired to focus on whatever we tell them to. If you don’t set a goal, your brain will wander aimlessly, and you’ll end up wasting precious practice time. But when you set a clear intention, your brain locks in on that goal, helping you stay focused and productive.

Here’s another reason goal setting is a game-changer: it builds confidence. Confidence doesn’t just magically appear; it’s built through preparation and small wins. When you set a goal, achieve it, and reflect on your progress, you’re proving to yourself that you’re capable. And that feeling? It’s unstoppable.

How to Make Goal Setting a Habit

Okay, so you’re ready to start setting goals. But how do you make it a consistent habit? Here are a few tips:

• Write It Down. Whether it’s in a journal, on your phone, or even on a sticky note, physically writing down your goal makes it real. Plus, it’s satisfying to check it off when you’re done.

• Tell Someone. Share your goal with a teammate, coach, or parent. Having someone hold you accountable can keep you motivated.

• Reflect and Adjust. After practice, take a few minutes to reflect. Did you meet your goal? If not, what can you do differently next time? Remember, it’s not about being perfect; it’s about progress.

Real-Life Success Story

Still on the fence? Let me share a quick story. Alyssia, a mom in our Elite Mental Game program, has been using goal setting with her two daughters. Before every practice and game, they set specific goals and reflect on their performance afterward. Even when Alyssia forgot to discuss their goals one day, her daughters reminded her on the way home! That’s how powerful this habit can become.

The result? Her daughters feel accomplished after every practice, and their confidence has skyrocketed. That’s the magic of setting intentions – it’s not just about improving your skills; it’s about building a mindset of success.

Your Action Plan

Ready to get started? Here’s your step-by-step action plan:

• Before Practice. Set a SMART goal. Be specific, make it measurable, and ensure it’s achievable and realistic for that day.

• During Practice. Stay focused on your goal. Use it as your anchor to keep you locked in.

• After Practice. Reflect. Did you meet your goal? If yes, celebrate! If not, figure out what you can do differently next time.

• Repeat. Make this a daily habit. The more you do it, the easier it becomes.

Final Thoughts

At the end of the day, setting intentions and goals isn’t just about becoming a better athlete; it’s about becoming a better version of yourself. It’s about taking control of your progress, building confidence, and creating habits that will serve you on and off the field.

So, what are you waiting for? Grab a journal, set your first SMART goal, and start maximizing your performance today. Remember, every champion started somewhere – and this could be your first step toward greatness.

Now go out there and crush it!

P.S. If you found this helpful, share it with a teammate, friend, or coach. Let’s spread the goal-setting magic and help everyone level up their game!

Episode Highlights: 

[00:00:00] Let’s Get Started. What if I told you there’s one thing that can instantly boost your performance, skyrocket your confidence, and make every practice count? Spoiler: it’s simpler than you think.

[00:00:23] The Power of Goals. In this episode, we’re talking about why setting goals is the secret sauce to making your practices and games count. Trust me, this is a game-changer.

[00:00:45] A Shoutout to Champions. Huge love to Alyssia and her daughters for absolutely crushing it with goal-setting in our Elite Mental Game program. Their progress is inspiring!

[00:01:33] Why Intentions Matter. Here’s the truth. Without setting intentions, you risk showing up to practice and wasting time. Let’s take control and make every moment count.

[00:02:23] The SMART Goals Blueprint. I’m breaking down the SMART Goals framework, your ultimate guide to setting goals that actually work. Get ready to level up!

[00:04:19] Keep It Real. Your goals need to be realistic and achievable. Don’t set yourself up for frustration, set yourself up for success.

[00:05:28] Make It a Habit. Here’s how to make goal-setting stick. Write it down, reflect after practice, and stay consistent. You’ve got this!

[00:06:37] Confidence Starts Here. Goal-setting builds confidence. Every small win proves you’re capable of big things. Let’s get those wins rolling!

[00:07:27] Define Your Success. Goals help you know if you’re improving. And if you don’t hit your goal? No worries, it’s all part of the journey.

[00:08:30] Your Action Plan. Set SMART goals, hold yourself accountable, and reflect after every practice or game. Let’s make progress happen!

[00:08:53] Let’s Keep Going. Thanks for tuning in! Share this with a teammate or coach, and let’s keep raising elite competitors together. See you next time!

Next Steps:

• Join our FREE Training for Sports Moms – How to Strengthen Your Athlete Daughter’s Mental Game so She Believes in Herself as Much as You Do
• Visit our podcast website for more great episodes

Thank you in advance for joining us on our mission and leaving a rating and review on Apple Podcasts.