How Journaling Helps Student-Athletes Improve Performance

How Journaling Can Improve Your Performance  As a student-athlete, you should always be looking for ways to get 1% better. The obvious places to start may include getting stronger in the weight room, being more productive in practice, or focusing more during games. However, an underrated tool you might not be using yet is journaling!   

The practice of putting your thoughts on paper is an easy way to become a better athlete. As a mental performance coach, I encourage athletes to use journaling to build self-awareness, strengthen your mindset, and be your own coach. It helps you develop the skill of reflection which cultivates the path toward becoming the best version of yourself!  

Why Reflection Matters in Sports  

Every training session and competition is an opportunity to receive feedback. But if you never stop to reflect, you will miss the lessons that can help you grow. Reflection allows you to:  

• Understand what’s working and what’s not  

• Process mistakes without getting stuck in them  

• Build confidence by tracking your progress  

• Set meaningful goals based on your real experience  

Journaling is a simple way to develop that reflection skill and turn everyday effort into long-term growth.   

What Should You Write About?  

You don’t need to be a great writer or fill out pages. A few honest sentences go a long way. Here’s a simple structure we call the well-better-next method that you can use after practice or competition:   

1. What Went Well?  

Start with a win! It is easy to be over critical of your performance so let’s begin with something you’re proud of. It could be your effort, focus, communication, or a specific play. This builds confidence by reminding you of your strengths and focusing on the positives!  

2. What Could Be Better?  

Next, reflect on one area you want to improve. The goal here is NOT to dwell on a mistake or be harsh but rather see it as an opportunity to learn! 

3. What’s My Focus for Next Time?  

Finish with a clear takeaway. What intention do you want to bring to practice or a game tomorrow? How can you execute that intention?   

This quick 3-step check-in builds a habit of reflection and improvement. It is a practice we teach on campus and a tool you can use beyond just your sport.   

Example Journal Entry  

Here is an example of the well-better-next method in action.   

Date: March 21   What went well: Stayed focused even when we were behind. My energy helped bring the team back in the 4th quarter.   

What could be better: Missed a few easy passes when I rushed under pressure. I need to slow down and breathe.   

Focus for next time: Stay calm when the game speeds up. One play at a time.   Tips for Making Journaling a Habit  

• Keep your journal in your gym bag or locker... somewhere you will see it often 

• Set a 5-minute timer after practice or before bed  

• Use your phone’s notes app if that’s easier  

• Be consistent, not perfect  

Journaling is more than writing—it’s training your mind the same way you train your body. It fosters self-awareness, helps you learn more effectively, and empowers you to be your own coach.   

So, grab a notebook, take five minutes, and reflect like a champion.  Because the athletes who stop to learn from every rep, every game, and every moment are the ones who reach their full potential.