Hey athletes!
Let’s talk about something we’ve all dealt with: that awful spiral of negative thoughts. You know the one. It starts with “What if I mess up?” and suddenly, your brain’s racing with worst-case scenarios. You’re stuck in your head, doubting yourself, and it feels impossible to shake it off. Sound familiar?
Good news: You’re not broken. This is normal. And today, I’m sharing a simple mindset shift to help you flip the script. Let’s dive in!
First, Shoutout to Isabelle!
Before we start, let’s celebrate Isabelle, an athlete in our Elite Mental Game community. She crushed her first heptathlon last week – 6 personal bests out of 7 events! But here’s the kicker: She usually panics before her 800m race. This time? She stayed positive, ran a 23-second PR, and proved mindset work works.
Isabelle, we’re SO proud of you! You showed up, trusted your training, and let your mental game shine. This is why we do what we do.
Negative Thoughts? You’re Human.
Let’s get real: Your brain is wired to focus on the negative. Why? Survival. Your brain’s #1 job is to keep you safe, so it’s always scanning for “danger”, even in sports. “What if I fail? What if I embarrass myself? What if I let everyone down?”
But here’s the truth: Sports aren’t life-or-death. You’re allowed to make mistakes, take risks, and grow. Your brain just needs a reminder: We’re safe here. Let’s play bold.
The “What If” Spiral (and How to Flip It)
When you’re stuck in negativity, your brain loves to ask: “What if everything goes WRONG?”
“What if I lose?”
“What if my coach benches me?”
“What if I choke?”
Sound familiar? Time to flip the script.
Step 1: Write Down the Negatives
Grab a journal or your phone. List every fear, doubt, or “what if” that’s been haunting you. Get it out of your head. For example:
“What if I miss the game-winning shot?”
“What if I get hurt?”
“What if everyone thinks I’m terrible?”
Pause here. Seriously, go write them down. I’ll wait.
…
Done? Great. Now, let’s burn those thoughts (not literally; save the fire for game day).
Step 2: Flip to the POSITIVE “What Ifs”
Here’s the magic: Your brain can’t tell the difference between real and imagined scenarios. So let’s feed it better material.
Take your list of negatives and rewrite them as POSITIVES:
“What if I NAIL the game-winning shot?”
“What if I feel STRONG and confident today?”
“What if my teammates cheer me on?”
“What if I surprise myself?”
Pause again. Write these down too. Be specific. Dream big!
Which List is More Realistic?
Now, look at both lists. Ask yourself: Which one is more likely to happen?
If you’ve been practicing hard, showing up, and grinding, it’s WAY more realistic that things go RIGHT. Sure, mistakes happen. But even if the worst-case scenario hits (you’ve survived it before), you’ll handle it.
Your brain lies to you. The negative spiral? It’s not truth, it’s fear. And fear loves to scream loudest.
The Snowball Effect
Here’s the secret: What you focus on grows.
Focus on negativity? You’ll notice every mistake, doubt, and flaw. The spiral gets louder.
Focus on positivity? You’ll spot opportunities, strengths, and wins. The spiral gets lighter.
Start small. Next time you think, “What if I fail?” pause. Take a deep breath. Replace it with ONE positive: “What if I succeed?”
That tiny shift is like rolling a snowball downhill. At first, it’s just a pebble. But soon, it builds momentum:
“What if I make a great pass?”
“What if I feel proud of my effort?”
“What if I inspire someone today?”
Boom. You’re out of your head and into the game.
You’re in Control
Remember: You choose your thoughts. Not the other way around.
Negative thoughts will pop up and that’s normal. But you get to say: “Thanks, brain, but I’ve got this.” Then redirect. Trust your training. Trust your grit.
Isabelle did it. You can too.
Your Homework
- Practice the flip. Every time a “what if” spiral starts, write it down. Then rewrite it as a positive.
- Share this with a teammate. Struggling alone? So are they. Be the person who says, “Hey, let’s crush this spiral together.”
You’ve got this. Now go show your brain who’s boss!
Episode Highlights:
[00:00:00] Episode Intro. Addressing the mental trap of negative ‘what if’ spirals in sports and teasing a game-changing mindset shift to break free.
[00:00:50] Shoutout to Isabelle. Celebrating Isabelle’s mental breakthrough in her heptathlon, including a 23-second PR in her 800m race.
[00:01:36] Today’s Tip: Stop the Spiral. The episode’s focus: A practical strategy to escape negative thought loops and regain mental control.
[00:02:00] Why Negative Thoughts Happen. Explains how the brain’s survival instincts fuel negativity and why sports require overriding this default.
[00:03:02] The “What If” Spiral Strategy. Introducing the core exercise: Flipping fear-based “what ifs” into empowering possibilities.
[00:04:00] Step 1: List Negative “What Ifs”. Practical prompt to pause and write down fears (e.g., “What if I embarrass myself?”).
[00:05:34] Step 2: Flip to Positive “What Ifs”. Guides listeners to reframe fears into hopeful scenarios (e.g., “What if I surprise myself?”).
[00:06:00] Which List is More Realistic? Encourages comparing both lists, emphasizing that positive outcomes are often more likely.
[00:08:00] The Snowball Effect of Focus. How dwelling on negativity (or positivity) creates self-fulfilling mental momentum.
[00:09:00] Wrap-Up and Call to Action. Final encouragement to share the episode and take control of mindset.
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.
