This is not your typical reading list of sport psychology books. At Headstrong Mindset, I want to start by acknowledging that there are a ton of fantastic books out there on mental toughness, navigating pressure, and overcoming mental obstacles for athletes in sports. The problem is that most of them are written by men about male professional athletes. As a former professional and collegiate athlete who has spent a lifetime competing and working in women’s sports, I don’t find most sport psychology books relatable to my athletic career.

I have always enjoyed reading the books of Hall of Fame level coaches such as John Wooden’s A Lifetime of Observations and Reflections On and Off the Court, Phil Knight’s Shoe Dog and Pete Carroll’s Win Forever . There are also fantastic books by sport psychology giants such as George Mumford’s The Mindful Athlete and Timothy Galloway’s classic The Inner Game of Tennis. I have deep respect for these sports legends. However, the experiences they describe in the books often feel otherworldly to female high school and collegiate athletes or coaches who don’t have access to the same level of resources or privilege.

Therefore I have compiled a list of books that are mostly written by women for everyone. These books seek to support the whole athlete and coach. These are the books I share with my current college and elite athletes and coaches. These are the books I wish I had when I was playing.

*Please note that some of the links on this page are Amazon affiliate links, which means I may earn a small commission if you purchase a book through my link — at no additional cost to you. I only recommend books I have personally read and genuinely believe in.

Uncommon Favor: Basketball, North Philly, My Mother, and the Life Lessons I Learned from All Three

Coach Dawn Staley’s memoir is as much a story about mental toughness, perseverance and values-driven leadership as it is about basketball. The legendary USC head coach and two-time Olympic gold medalist reflects on the core values — discipline, loyalty, community, and faith — that carried her from growing up in North Philadelphia to the pinnacle of the sport. This is a must-read for any athlete or coach who wants to understand how a clear sense of identity and purpose translates into sustained excellence on and off the court.

Wolfpack: How to come together, unleash our power, and change the game.

If you are looking for a fun, engaging and inspiring book to read with your entire team during the season, than look no further than Abby Wambach’s Wolfpack. The two-time Olympic Gold Medalist & FIFA World Cup Champion shares pearls of wisdom about leadership, teamwork, and balancing athletic identity. My favorite quote: “I’ve never scored a goal in my life without getting a pass from someone else.” We all have something to learn from Abby in this feminist athlete call to arms. There is also a version of Wolfpack adapted for young readers.

Achieving Excellence: Mastering Mindset for Peak Performance in Sport and Life

This book by Dr. Colleen Hacker and Mallery Mann is my absolutely go-to favorite Sport Psychology book. Dr. Colleen Hacker was the U.S. National Team Mental Skills coach for Team USA when they won 1999 Women’s World Cup. She’s also a 6x member of the Olympic coaching staff. It’s a fantastic read for players, coaches, sport psychologists and mental performance consultants. In her book she identifies self-awareness and self-regulation as two of the most important mental skills that impact athlete performance. If you like learning from Dr. Hacker, I highly recommend listening to her conversation with Julie Foudy on ESPN’s Laughter Permitted podcast.

Dear Coach

Full disclaimer – I am a super fan of Dr. Erdner’s book because I had the great privilege of being mentored by Dr. Erdner throughout my doctorate program and CMPC certification process for the Association for Applied Sport Psychology. I cannot say enough about how the athlete’s vulnerable letters in this book resonated with my personal experience as a former NCAA athlete and collegiate volleyball player. This is required reading for any coach that works with me. This book combines evidence-based research with athletes real life stories about their collegiate athletic experience to address systemic communication issues in college athletics.

In this book, Dr. Erdner asks all the athletes one single question: What do you wish you could have told your coach but, for whatever reason, never did?  It’s a must read book for college coaches. The answers will change the way you see your athletes and transform your relationships with them.

Rebound: Train your mind to bounce back from sport injuries

Rebound is the book I wish I had read when I was recovering from wrist surgery and trying to find my way back into the starting lineup of my college volleyball team. In this book Carrie Jackson Cheadle and Cindy Kuzma created a guide to support injured athletes with building the psychological resilience needed to recover from injury and return to sport stronger than before. They walk you through the emotional and mental stages of injury recovery — from the initial shock and grief of being sidelined to rebuilding confidence and trust in your body as you return to competition. What I love most about this book is that it validates the psychological toll that injury takes on athletes, which is so often overlooked in traditional sports medicine and rehabilitation settings. They also have an inspiring podcast for injured athletes called The Injured Athlete Club.

Coaching Athletes to Be Their Best: Motivational Interviewing in Sport

If you are a coach who wants to explore an athlete’s resistance to change and learn how to navigate team conflict, this is the book for you. The authors take this person-centered approach to evaluating intrinsic motivation and apply it directly to athletes in sport. I use motivational interviewing all the time with my athletes and highly recommend this book to coaches and sport psychologists.

Instead of telling athletes what to do and how to do it, motivational interviewing teaches coaches to ask better questions — and then truly listen to the answers. It’s a communication approach rooted in respect, curiosity, and the belief that athletes already have the answers inside them. This book goes beyond coaching… it teaches a philosophy of curiosity and human empathy. It’s particularly valuable for coaches working with athletes who are struggling with motivation, burnout, identity issues, or the transition out of sport. It’s guaranteed to make you a better coach, a better communicator, and honestly, a better human being.

Applied Sport Psychology: Personal Growth to Peak Performance

This is the sport psychology textbook that I return to again and again. I consider this book to be the “bible” of sport psychology techniques. It was required for me in grad school and I find myself continuing to reference the teachings, activities and techniques shared in this book by Dr. Jean Williams and Dr. Vikki Krane. Warning: it’s not a quick and easy read, but it covers a broad variety of topics and performance concerns that athletes and coaches experience, so you can jump to the chapter on the theme you need support around. Dr. Krane is one of my favorite sport psychology authors and researchers. Dr. Krane also published a brilliant research article on Sex, Gender, & Sexuality in Sport that is definitely worth a read.

Dare to Lead: Brave Work. Tough Conversations. Whole Hearts.

This book isn’t exactly a Sport Psychology per se, but the principles in this book are absolutely transferrable to coaches and athletes. In her book, Dare to Lead, Brené Brown (researcher, social worker &  New York Times bestselling author) answers this critical question: How do you cultivate braver, more daring leaders, and how do you embed the value of courage in your culture?

Brown writes, “One of the most important findings of my career is that daring leadership is a collection of skills and practices that are 100 percent teachable. It’s learning and unlearning that requires brave work, tough conversations, and showing up with your whole heart. Easy? No. Because choosing courage over comfort is not always our default. Worth it? Always. We want to be brave with our lives and our work. It’s why we’re here.”

If you’re new to Brené Brown’s work, add her book to the top of your reading list. My personal favorite of hers is: Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience.

The ATHMINDSET Workbook: Training your mind for optimal mental health in sport and in life.

This workbook was created by Lisa Bonta Sumii, who is a Licensed Social Worker and Certified Mental Performance Consultant. I’m a huge fan of Lisa’s podcast Athlete Mindset.

What I love about this workbook is that it bridges the gap between mental health and mental performance in a way that very few resources do. So much of the sport psychology content out there focuses exclusively on performance optimization — getting in the zone, managing competition nerves, building confidence. Lisa’s workbook goes deeper than that. It addresses the whole athlete: their identity, their emotional wellbeing, their relationships, and their life beyond sport.

The format is incredibly accessible and practical. Rather than just reading about mental skills, athletes are actively guided through exercises and reflections that help them apply the concepts directly to their own experience. This makes it an ideal resource for athletes who want to do the inner work but aren’t sure where to start. The ATHMINDSET podcast and the workbook are full of gold nuggets for players, coaches, and parents supporting the mental performance and wellbeing of athletes and teams. I frequently recommend both to my athletes as companion resources to our work together.

Grit: The Power of Passion and Perseverance

In this #1 New York Times bestseller, psychologist Angela Duckworth makes the case that the secret to outstanding achievement is not talent but a special blend of passion and persistence she calls “grit.” Her research is groundbreaking, accessible, and directly applicable to the world of sport.

Duckworth’s research found that grit — the combination of passion and perseverance — is a stronger predictor of high achievement than intelligence, talent, or other personality traits. For athletes who have ever been told they aren’t talented enough, this book is the antidote.

The book includes Duckworth’s Grit Scale — a self- assessment that measures grit’s two key components: passion and perseverance. I use the Grit Scale assessment with my college teams at the start of the season as a powerful tool for self-awareness and team building. The conversations it sparks are always revealing. If you prefer to learn visually, Angela Duckworth’s TED Talk on grit has been viewed over 30 million times and is a great place to start before diving into the book.

The post Must Read Sport Psychology Books for (Female) Athletes, Coaches & Teams appeared first on Headstrong Mindset LLC.

You’ve probably heard the advice a hundred times: set goals for your season. Write them down. Make them S.M.A.R.T. Post them somewhere you’ll see them every day.

And yet, most athletes go into the summer with a list that looks something like this: Make the starting lineup. Shave 3 seconds off my 400m. Win conference championship.

Those are all great goals, but they are all outcome goals. And when it comes to summer mental training for athletes, outcome goals alone aren’t enough. Here’s the problem: outcome goals are largely outside your control.  Here’s the problem: outcome goals are largely outside your control. You can train every day, give it your all, and still fall short of an outcome because of factors that have nothing to do with you — a competitor having the best game of their life, a bad weather day, a coach’s decision, an injury.

When outcome goals are the only goals you’re focused on, your confidence becomes dependent on things you can’t control. And that’s a vulnerable place to compete from.

The athletes who make the biggest mental leaps understand that summer mental training for athletes isn’t just about reps in the weight room — it’s about building the mental foundation that carries you through next season. Specifically, mental performance goals: goals that target how you think, focus, respond, behave, and show up when it matters most.

Here’s how to do it.

What Are Mental Performance Goals?

A key part of summer mental training for athletes is setting mental performance goals — ones that focus on the psychological skills and habits that directly influence how you perform — things like managing self-talk, staying composed under pressure, developing a pre-competition routine, and building confidence that isn’t solely reliant on winning or losing.

Unlike outcome goals (“win the conference tournament”) or even process goals (“focus on driving my arms at a 90-degree angle for the first 30 meters of every sprint rep in practice”), mental performance goals target the inner game: your thoughts, emotions, and mental routines that impact your performance.

Research consistently shows that mental skills — focus, resilience, confidence, emotional regulation — are trainable. Just like you build strength by lifting weights, you build mental toughness by practicing specific mental skills with intention and dedication. Summer is the ideal time to do this work because there’s less competition pressure, more training flexibility, and space to experiment.

5 Summer Mental Training Goals Every Athlete Should Set

1. Develop a Consistent Pre-Competition Routine

One of the highest-leverage mental skills you can build is a pre-competition routine — a predictable sequence of mental and physical actions you do before every game, race, or event. You should create slightly different routines for home and away competitions. Learn more about how to use routines to mentally prepare for competition on the road.

Why does this matter? Routines reduce anxiety by creating a sense of control and predictability. They signal to your brain that it’s time to perform, helping you access a focused, ready state more reliably. Research shows that athletes who use pre-performance routines demonstrate greater consistency across high-pressure situations. Before you create your competition routine, make sure you understand the subtle, but important, difference between superstition, rituals and routines in sports. The concepts are often misunderstood and the words are commonly misused interchangeably.

Your goal: Design and practice a pre-competition routine this summer. It doesn’t need to be elaborate — even 10–15 minutes of intentional mental preparation makes a difference. Include elements such as:

1. A brief body scan to check in with tension levels
2. Practice a few minutes of imagery to reduce your stress and picture your desired performance outcomes
3. Review your instructional and motivational self-talk affirmations to overcome negative self-talk and self-doubt
4. A physical anchor (a specific movement, breath, or phrase) that cues you to shift into compete mode

The key is consistency. Run through your routine before every training session and scrimmage this summer so that by the time the fall season arrives, it feels automatic.

2. Rewrite Your Self-Talk Script

Here’s a question worth sitting with: What do you say to yourself when you make a mistake?

For many athletes, the inner critic is loud — and often more brutal than any outside voice. Negative self-talk (“I’m not good enough” or “I don’t belong here” ) doesn’t just feel bad. It actively undermines performance by increasing anxiety, narrowing attention, and eroding confidence over time.

This summer is an opportunity to audit your self-talk and intentionally rewire it. To re-write the script, you’ll want to engage elements of both positive or motivational and instructional self-talk. Learn more about the different types of self-talk here. And check out this oldie-but-goodie sport psychology book The Inner Game of Tennis to harness the power of your inner-dialogue.

Your goal: Start by noticing your current self-talk patterns. Keep a brief self-talk journal after practices — what did you say to yourself after a mistake? After a good play? After a tough training session? Then develop a set of personal performance cues: short, specific, first-person phrases that redirect your focus when things go sideways. We are not after toxically positive affirmations.  The self-talk should be instructional and specific, it should feel grounding, and be action-oriented. Statements like “reach and snap on my swing” or “drive my knees coming out of the blocks. Practice using them during low-stakes moments during training so they become your automated response under pressure in competition.

3. Build Resilience After Errors

Making mistakes in sports in human and natural. You can’t improve without making mistakes.

As Roger Federer said in his 2024 Commencement Speech at Dartmouth, “In tennis, perfection is impossible”. In the 1,526 singles matches he played over the course of his career he won almost 80% and yet he won only 54% of the points he played within those matches.

Michael Jordan missed over 9,000 shots in his career. Twenty-six times he was trusted to take the game-winning shot and missed.

The goal should not be to never make mistakes. The goal should be to learn how to recover from them quickly.

The ability to recover quickly from mistakes — what sport psychologists call a “point resetting” or “error recovery” — is one of the most consistently identified traits in elite performers. It’s also one of the most trainable.

The reason error recovery matters so much is simple: mistakes are inevitable. Every athlete at every level makes them. What separates the GOAT’s from the greats isn’t the absence of errors — it’s how quickly and effectively they come back from them.

Your goal: Develop a personal reset routine for in-competition mistakes. This is a brief, two to three second physical and mental process you use immediately after an error to help you let it go and return to focus. Common elements include a physical release (a deep exhale, shaking out your hands, tapping your feet), a mental cue (“flush it,” “next play”), and then directing your attention forward on what you need to prepare for next, rather than spending time beating yourself up about the mistake you just made. Practice this routine in training this summer every single time you make a mistake, big or small. This is how you build a habit of mental resilience one rep, or mistake, at a time.

4. Strengthen Your Confidence Foundation

Here’s the truth about confidence that most athletes don’t hear enough: real confidence doesn’t come from winning. It comes from preparation, self-knowledge, and a deep trust in your own process. It comes from reflecting on your past accomplishments, gaining wisdom from role models and mentors, and taking to hear the positive feedback you get from your coaches and teammates.

Athletes who tie confidence exclusively to performance outcomes are on a constant emotional rollercoaster — feeling great after wins and devastated after losses. That’s not confidence; that’s just mood following results. Durable and lasting confidence — the kind that holds up under pressure and lasts the entirety of the season or an entire career  — is built, earned and maintained intentionally and methodically.

Your goal: This summer, keep a daily or weekly performance journal focused specifically on evidence of growth and competence. Not just outcomes — but moments where you competed well mentally, executed something you’ve been working on, handled adversity with composure, or pushed through discomfort in training. Use these free confidence building worksheets — a collection of real, personal evidence of your accomplishments and growth. When self-doubt shows up (and it will), you’ll have something concrete to draw on instead of waiting for a win or other external feedback to feel good about yourself again.

5. Clarify Your “Why”

Athletic motivation is more complex than it looks from the outside. Some athletes are driven primarily by external rewards — parent approval, awards, scholarships, NIL deals, and recognition. Others are driven internally — by love of the game, the desire to improve, the joy of competing and winning, and the relationships with their teammates and coaches.

Research in self-determination theory consistently shows that athletes with strong intrinsic motivation are more resilient, more consistent, and report higher levels of satisfaction and well-being in their sport over time. They’re also less susceptible to career burnout.

This summer is the perfect time to reconnect with your intrinsic motivation and get clear on why you compete. Your why is what will carry you through the difficult moments next season. Your why is what motivates you to get out of bed early, get the extra reps, and go the extra mile…literally.

Your goal: Set aside time this summer to reflect on and articulate your personal “why.” Why do you compete? What do you love about your sport when it’s at its best? What kind of competitor do you want to be? Write it down. Revisit it at the start of each workout or each week when you need a boost of motivation to keep pushing.

Putting It All Together: Your Summer Mental Training Plan

Summer mental training for athletes is a gift that most competitors underuse. The absence of regular competition pressure and over-scheduled days creates a rare opportunity to slow down, go inward, and build the mental foundation that will help propel you to the next level in your career.

You don’t need to tackle all five of these goals at once. Pick one or two that resonate most and commit to building those skills consistently over the next 12–14 weeks. Small daily habits — five minutes of journaling, a developing a re-set routine, intentional self-talk practice — compound into significant mental growth by the time fall arrives.

If you’re ready to invest in summer mental training, working with a mental performance consultant can help you identify your specific needs and create a personalized plan.

At Headstrong Mindset, I work with athletes at all levels to develop the mental skills that support consistent, confident performance. If you’re ready to use this summer to invest in your inner game, I’d love to connect. Book a free discovery call here.

Dr. Brooke Rundle’s Headstrong Mindset combines evidence-based research with applied strategies to help you achieve your optimal potential and increase your enjoyment while performing.

References

Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman.

Dartmouth. (2024, June 9). 2024 Commencement address by Roger Federer at Dartmouth [Video]. YouTube. https://www.youtube.com/watch?v=pqWUuYTcG-o

Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. Plenum Press.

Gucciardi, D. F., Gordon, S., & Dimmock, J. A. (2009). Advancing mental toughness research and theory using personal construct psychology. International Review of Sport and Exercise Psychology, 2(1), 54–72.

Moran, A. P. (2012). Sport and exercise psychology: A critical introduction (2nd ed.). Routledge.

Nike ‘Failure’ Michael Jordan Ad 1997. (2019, October 29). YouTube. https://www.youtube.com/watch?v=JA7G7AV-LT8

Weinberg, R. S., & Gould, D. (2019). Foundations of sport and exercise psychology (7th ed.). Human Kinetics.

The post Summer Mental Training for Athletes: 5 Goals to Set Right Now appeared first on Headstrong Mindset LLC.

Ask most elite athletes what their goals are and they’ll tell you without hesitation: earn or maintain a starting spot, win a conference title or championship, break a personal record, earn a scholarship or get drafted to go pro. Goals drive us and they matter. But ask those same athletes about their core values — what they stand for when no one is watching, what guides their decision-making and how they approach conflict-resolution among teammates or coaches when the pressure is on — and most will pause. Yet for athletes and coaches at every level, having clear core values is one of the most powerful and underutilized tools in sport.

That pause is telling.

In my work as a mental performance consultant and sports counselor in Colorado, I’ve come to believe that values clarity is one of the most impactful and underutilized performance tools in sport. Athletes and coaches spend countless hours developing physical strength, honing tactical skills, watching film, and getting reps. Far fewer invest time in getting clear on the internal compass that guides all of it.

The research — and the results of some of the most successful coaches in sports today — suggest that’s a significant missed opportunity.

What Are Core Values, and Why Do They Matter in Sport?

Core values for athletes and coaches are the principles and beliefs that guide how you think, behave, make decisions, and show up — in competition, in practice, and in life. They aren’t goals or aspirations. Your values define what is most important to you as a person and a competitor. They are the non-negotiables: the qualities you refuse to compromise on, even when it’s hard.

Researcher and author Dr. Brené Brown, whose work on courage and leadership has influenced millions, defines a value as “a way of being or believing that we hold most important.” In her book Dare to Lead, Brown challenges people to narrow their list of potential values down to just two core ones — because, as she puts it, if everything is important, nothing truly drives you.

I often use her list of values as a starting point when working with athletes, teams and coaches. You can access Brené Brown’s core values list here.

The list includes values like authenticity, perseverance, loyalty, growth, integrity, and passion — those are a few of my own core values. The challenge isn’t finding values that sound good. It’s doing the harder work of narrowing your list down to the two or three that are truly yours — the ones that show up consistently in how you compete, how you respond to adversity, and who you are as a teammate, leader, and friend.

What Happens When Athletes Lack Values Clarity

Without clear core values for athletes, navigating the inevitable challenges of sport — losses, slumps, criticism, identity crises — becomes nearly impossible without a compass. Their sense of self becomes tethered to performance outcomes: wins and losses, playing time, rankings, external validation.

This is one of the most common patterns I see in my work with athletes. When identity is built entirely around performance outcomes, every setback becomes a threat. A bad game doesn’t feel like a bad game — it feels like an existential crisis. A slump or loss doesn’t feel like a temporary dip — it feels like a loss of self.

Values-clear athletes experience adversity differently. They still feel the sting of a tough loss or a poor performance. But because their identity is rooted in how they show up — in their commitment, their work ethic, their integrity and their relationships — rather than exclusively in outcomes, they have something solid to return to. Their confidence has a foundation that outcomes alone can’t erode.

For coaches, the same principle applies. Values-clear coaches make more consistent decisions, build more psychologically safe team environments, and earn deeper trust from their athletes — because their players know what to expect. Consistency of character rooted in core values is one of the most powerful leadership tools a coach can have.

What Elite Coaches Know About Values

Some of the most successful coaches in sports history have built championship programs not primarily on talent — but on values. And none did it more deliberately — or more successfully — than John Wooden.

John Wooden, the legendary UCLA men’s basketball coach and winner of 10 NCAA championships in 12 years, spent more than a decade developing what became one of the most well-known frameworks for values-based success in the history of sport: the Pyramid of Success.

Wooden’s Pyramid contains 15 building blocks organized into five interconnected levels, beginning with a foundational base and culminating at the top with what he called Competitive Greatness. The two cornerstones of the entire structure are Industriousness and Enthusiasm — hard work ignited by genuine passion. From there, the pyramid builds through values including loyalty, cooperation, self-control, intentness, condition, skill, and team spirit.

Wooden defined success not as winning, but as “peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming.” That definition — rooted entirely in values and effort rather than outcomes — produced 10 national championships and influenced generations of coaches and athletes long after his retirement.

Crucially, Wooden believed character came before performance. As Cori Close — who was mentored by Wooden for 15 years — has reflected: “Coach Wooden talked about how the least of his concerns were a championship trophy and a banner. Those were the byproducts of being a great teacher of life and lessons about things that will live on long after the ball goes flat.”

That legacy of values-first coaching lives on in today’s most successful women’s basketball programs.

Cori Close, who led the UCLA Bruins to their first-ever NCAA women’s basketball national championship in 2026, has built one of the most values-driven programs in college basketball. Close is explicit about the three core values at the heart of her program: a growth mindset, gratitude, and being what she calls “lifestyle givers” — athletes who contribute to the people around them beyond just what they produce on the court.

Close recruits as much on these values as she does on talent. And the results speak for themselves.

Perhaps most powerfully, Close has described the ultimate purpose of her program this way: “Banners hang in gyms and rings collect dust, but who you become and who you impact in these four years, you get to keep forever.”

That is a values statement. And it’s one that has shaped an entire culture — and produced a national championship.

Dawn Staley, head coach of the South Carolina Gamecocks women’s basketball team and three-time NCAA national champion, has spoken and written extensively about the values that have shaped her both as a competitor and as a coach. In her instant New York Times bestselling memoir Uncommon Favor: Basketball, North Philly, My Mother, and the Life Lessons I Learned from All Three (2025), Staley reflects on how her upbringing in the North Philadelphia housing projects instilled in her the core values that have guided her entire career — discipline, community, faith, hope, and respect for the power of habits.

Those values didn’t just shape Staley as a person — they became the foundation of how she coaches. Her program is known for its demanding standards, deep player relationships, and culture of accountability. In her memoir, Staley talks about the importance and cost of living and competing in alignment with one’s core values. She says, “values and virtues are cheap until you have to pay for them, then they get really expensive.”

How to Identify Your Core Values

Whether you’re an athlete or a coach, the process of identifying your core values is the same: it requires honest reflection, and it takes more time than most people expect.

Here’s a process I use with athletes and coaches I work with:

Step 1: Start with Brené Brown’s list. Download or view the full values list here. Read through it slowly and circle every value that resonates with you — don’t edit yourself yet. Most people end up with 10–20 values circled.

Step 2: Group related values together. Look at your circled values and notice which ones cluster together. For example, you might have circled honesty, integrity, and authenticity — those are related. What’s the root value underneath all three? That root value is likely one of your core values.

Step 3: Narrow to your top two or three. This is the hardest part. Brown’s research shows that the athletes and leaders who live most intentionally tether their behavior to one or two values — not ten. Ask yourself: when I train or perform my best, which values are always present? When I’ve felt most out of alignment — most unlike myself — which values were being compromised? Are there some areas or domains of your life, that your core values feel more aligned with your actions and relationships?

Step 4: Write them down and define them in your own words. A value isn’t useful if it’s just a word on a list. Write a sentence or two about what each of your core values means to you, in the context of your sport and your life. What does “integrity” look like in practice during training and competition? How do your values show up in the face of setbacks or the most difficult moments of your season?

Step 5: Use them as a decision-making filter. The real test of values clarity comes in moments of pressure, conflict or uncertainty. When you face a hard decision or a relational conflict — whether to speak up, whether to let it go and push through, whether to make a change — ask yourself: What would the most values-aligned version of me do right now?Or how would your core-value respond to this situation?

Values for Coaches: Building a Values-Driven Team Culture

For coaches, establishing core values for athletes and teams is only the beginning. The next step is building a team culture that is explicitly grounded in those shared values.

This doesn’t mean imposing your values on your athletes. It means creating a process — at the beginning of each season or in preseason — where your team collectively identifies the values that will guide how they compete, how they treat each other, and how they respond to adversity.

When team values are co-created rather than handed down, athletes have a deeper sense of ownership and accountability. They are more likely to buy-in. They’re not following a coach’s rules — they’re honoring commitments they made to themselves and to one another as teammates.

A few practices that support values-driven team culture:

• Start each pre-season with a values identification exercise. Have each athlete identify their personal top two values and share them with the team. Hold space for hearing about why each team-member select their top values.
• Refer to team values explicitly during difficult moments — not as a lecture, but as a reminder: “We said we value resilience. What does that look like right now? If I watch you train or compete, will your core values be visible? What do your core values look like in the competition arena and in your relationships?”
• Recognize and celebrate athletes when athletes demonstrate values-aligned behavior — not just when they perform well.
• As a coach, model your own values publicly and consistently. Talk about what your values are and how they guide your decisions. Athletes notice.

The Bottom Line

Talent and hard work will only take you so far. But in the moments that matter most — when the pressure is highest, when outcomes are uncertain or out of your control, when career burnout starts take root — it’s your core values that will support your relationships and shape your legacy.

John Wooden didn’t win 10 national championships by focusing on trophies. Dawn Staley didn’t build three titles on talent alone. Cori Close didn’t win UCLA’s first-ever women’s basketball championship by focusing on banners. They built cultures grounded in clear, explicit, deeply held values — and those cultures produced champions.

The good news is that core values for athletes and coaches are available to everyone, at every level. It doesn’t require special talent or ideal circumstances. It doesn’t even cost money. It requires honesty, reflection, and the willingness to do the difficult inner work.

If you’re ready to start that process, Brené Brown’s values list is a powerful place to begin.

And if you’d like support identifying your core values and integrating them into your performance, leadership and life. I’d love to help. Book a free 15-minute consultation here.

Dr. Brooke Rundle at Headstrong Mindset combines evidence-based research with applied sport psychology strategies to help you reach your optimal potential, enjoy competing more and ultimately elongate your athletic career.

References

Brown, B. (2018). Dare to lead: Brave work, tough conversations, whole hearts. Random House.

Staley, D. (2025). Uncommon favor: Basketball, North Philly, my mother, and the life lessons I learned from all three. Atria/Black Privilege Publishing.

Wooden, J., & Jamison, S. (2005). Wooden on leadership. McGraw-Hill.

Wooden, J. (n.d.). Pyramid of success. The Official Site of Coach Wooden. https://coachwooden.com/pyramid-of-success

Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. Plenum Press.

Weinberg, R. S., & Gould, D. (2019). Foundations of sport and exercise psychology (7th ed.). Human Kinetics.

Wilson, K. G., & Murrell, A. R. (2004). Values work in acceptance and commitment therapy. In S. C. Hayes, V. M. Follette, & M. M. Linehan (Eds.), Mindfulness and acceptance: Expanding the cognitive-behavioral tradition (pp. 120–151). Guilford Press.

The post Core Values for Athletes and Coaches: Why They Matter and How to Find Yours appeared first on Headstrong Mindset LLC.

In my work as a mental performance consultant and sports counselor in Colorado, one of the most consistent patterns I see is this: it’s rarely a lack of athleticism or physical strength that holds athletes back. It’s the mental barriers — the inner critic, the fear of making mistakes, the “what if” mental spiral — that quietly erode confidence and hinder performance when the pressure is on. One of the most powerful tools I use to help athletes break through those barriers is Acceptance and Commitment Therapy for athletes, an evidence-based approach that builds the mental resilience to perform at your best — even under pressure.

Most athletes have been taught to fight those thoughts. Push them down. Replace them with something positive. And while positive self-talk has its place, there’s a more powerful approach that I return to again and again in my work with elite athletes and teams: Acceptance and Commitment Therapy, or ACT.

ACT doesn’t simply ask you to silence your inner critic or challenge and replace your negative thoughts. It asks you to stay in the moment, face the discomfort and ultimately build a foundation of enduring mental resilience.

What Is ACT?

Acceptance and Commitment Therapy for athletes is a modern, evidence-based form of psychotherapy that builds psychological flexibility — the ability to stay present, adapt to challenges, and keep moving toward what matters to you, even when you doubt yourself and feel uncomfortable.

Rather than teaching you to fight or suppress difficult thoughts and emotions, ACT helps you change your relationship with them. The goal isn’t to feel less anxiety before a big competition. The goal is to perform fully, even while anxiety is present.

For athletes, this is a game-changer. Here’s why.

Embracing Discomfort: The Power of Acceptance

Competitive sport is inherently stressful. Pre-competition nerves, the roar of spectator, the countdown of a clock or tie-breaking point — these common experiences naturally  trigger feelings of anxiety, stress, and self-doubt. That’s not a flaw in your mental game. It’s a completely normal part of being an elite athlete.

The problem isn’t the discomfort itself. The problem is what happens when athletes try to eliminate it.

When you spend mental energy fighting your anxiety — telling yourself you shouldn’t be nervous, or that something is wrong with you for doubting your potential — you add layers of suffering, distraction, and probably self-judgement too. That’s a much harder place to compete from.

ACT teaches a different approach: notice the discomfort, name it, and let it be there without letting it control the steering wheel. This is one of the core principles of acceptance and commitment therapy for athletes — making room for discomfort rather than fighting it.

Imagine an elite gymnast preparing for a major competition. The anxiety she feels before stepping onto the mat isn’t a sign of weakness or impending failure — it’s her nervous system preparing her to perform. When she learns to acknowledge that feeling (“I notice I’m feeling anxious right now”) rather than battle it, she frees herself to compete regardless of her internal state. The anxiety doesn’t disappear, but it no longer has the power to derail her focus or her confidence.

That shift — from fighting your inner world to making space for uncomfortable feelings — is at the heart of ACT.

Now let’s shift our focus to the primary tenants of ACT.

Clarifying Values: Finding Purpose Beyond Results

One of the most powerful components of ACT is values clarification. This is the process of getting clear on what truly matters to you as an athlete — not just the outcomes you want, but the type of competitor you are and person you want to be beyond your sport.

Winning matters. Of course it does. But your values go deeper than results. They might include things like perseverance, authenticity, loyalty, integrity, or teamwork, just to name a few examples of my own. When you compete in alignment with your core values, your sense of purpose and identity as an athlete becomes rooted in how you show up — not just in whether you win or lose.

This is especially powerful during moments of adversity.

A soccer player who defines their values as commitment to their teammates and continuous improvement has something to hold onto when they miss a crucial shot or receive harsh criticism from a coach. They can ask themselves: Am I competing in alignment with my values right now? That question redirects focus from the outcome — which they can’t control — to their actions and attitude — which they can.

Values-driven athletes are more resilient, more consistent, and more fulfilled in their sport. They are far less likely to suffer premature career burnout. Not because they stop caring about outcomes, but because they’ve built an identity that doesn’t collapse when the outcome doesn’t go their way.

Mindfulness: Staying Present and Focused

Mindfulness is a cornerstone of ACT — and one of the most practical mental skills I teach athletes. At its core, mindfulness is simply the practice of being fully present in the current moment, without judgment.

For athletes, this means learning to tune into what’s happening right now in front of you in the arena — the feel of your breath, the strength of your musles, the sensation of movement — rather than replaying the last mistake or worrying about what your teammates are thinking.

A volleyball player who can reset mentally between points — letting go of the last play and being fully present for the next serve — is far more likely to play to the best of their ability on the next point. That ability to return to the present moment is a trainable skill, and mindfulness is how you train it.

Practical mindfulness tools for athletes include:

• Breath anchoring — using a slow, intentional exhale to return your attention to the present moment
• Body scans — briefly checking in with physical tension levels before competition or during breaks
• Sensory grounding — directing your attention to immediate physical sensations (the feel of the court under your feet, the weight of the ball in your hands) to interrupt mental spiraling

These aren’t complicated techniques. But practiced consistently, they build the kind of present-moment focus that holds up under pressure.

Defusion: Untangling from Unhelpful Thoughts

Here’s something worth knowing about the brain: it generates unhelpful thoughts constantly. I’m not good enough. I always choke under pressure. I’m going to let my team down. These thoughts aren’t facts — but when you’re in the middle of competition, they can feel like facts, and they can completely distract you, or worse — make you doubt your ability.

Acceptance and commitment therapy for athletes addresses this through a technique called cognitive defusion — learning to observe your thoughts as passing mental events rather than absolute truths.

The difference looks like this:

• Fused: “I’m going to choke. I can’t do this.”
• Defused: “I’m having the thought that I’m going to choke. I can shift my focus and prepare for the next play.”

That small shift in language creates distance between you and the thought. You’re no longer inside it — you’re watching it. And from that position, it has far less power over your behavior.

Athletes who practice defusion become less reactive to the inevitable self-critical thoughts that show up in competition. They can notice a thought, acknowledge it without buying into it, and redirect their attention to what they can actually control — their next action, their effort, their focus.

Commitment to Action: Building Consistency and Growth

The “commitment” in ACT is where values and action meet. It’s about choosing to move toward what matters to you — even when it’s uncomfortable, even when you’re tired, even when you doubt yourself, even when the outcome is uncertain.

For athletes, this shows up in the small daily choices: choosing to get extra reps in beyond your team training, analyzing film, reflecting on your mistakes, and committing to improving your mental game. Committed action isn’t about feeling motivated — it’s about acting in alignment with your values on days when your motivation wanes.

This is one of the most important distinctions ACT makes. You don’t have to feel confident to act confidently. You don’t have to feel ready to be ready. You commit to the action, and the feelings often follow.

How to Start Applying Acceptance and Commitment Therapy as an Athlete to Improve Your Performance

Here are three actionable steps to putting ACT principles into practice:

1. Defuse your inner critic. The next time you feel anxious, frustrated, or overwhelmed during practice or before competition, try simply naming the emotion: “I notice I’m feeling nervous.” That small act of labeling creates separation between you and the feeling.

2. Practice one mindfulness tool daily. Start with breath anchoring — three slow, deep breaths before practice every day. That’s it. Consistency matters more than complexity.

3. Connect with your values. Set aside 10 minutes to answer this question: What kind of athlete, competitor, teammate or leader do I want to be? Not what outcomes you want — but what qualities you want to embody. Write down your core values.

The Bottom Line

ACT isn’t about eliminating discomfort or silencing your critics. It’s about developing the psychological flexibility to achieve mental resiliency, despite the ebb and flow of your confidence and motivation. That’s the promise of acceptance and commitment therapy for athletes — not a quieter inner world, but a stronger, more flexible one.

When you learn to accept your thoughts and emotions rather than fight them, clarify what truly matters to you, and commit to purposeful action, you build a mental foundation that holds up not just in sport — but in every area of your life.

If you’re curious about how ACT and other evidence-based approaches could support your performance and well-being, connect with me. Book a free 15-minute consultation with Dr. Brooke Rundle here.

Headstrong Mindset combines evidence-based research with applied strategies to help you achieve your optimal potential and increase your enjoyment while performing.

References

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.

Gardner, F. L., & Moore, Z. E. (2007). The psychology of enhancing human performance: The mindfulness-acceptance-commitment (MAC) approach. Springer Publishing.

Lundgren, T., Luoma, J. B., Dahl, J., Strosahl, K., & Melin, L. (2012). The Bull’s-Eye Values Survey: A psychometric evaluation. Cognitive and Behavioral Practice, 19(4), 518–526.

Moran, A. P. (2012). Sport and exercise psychology: A critical introduction (2nd ed.). Routledge.

Weinberg, R. S., & Gould, D. (2019). Foundations of sport and exercise psychology (7th ed.). Human Kinetics.

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1. Hike to your heart’s content at Chautauqua Park

There’s no better spot in Boulder than Chautauqua Park. Nestled at the base of the iconic Flatirons, Chautauqua offers breathtaking views and a rich history that draws locals and visitors alike. Established in 1898 as part of the nationwide Chautauqua Movement, the park remains a vibrant gathering place for education, recreation, and community events. Chautauqua Park is known for its extensive trail system, suitable for hikers of all levels. The Chautauqua and Bluebell Trail Loop is a 1.5 mile climb to get a closeup look at the Flatirons and incredible bird’s eye views of Boulder valley. You’ll find trail routes for of all levels offering the perfect balance of challenge and relaxation. Beyond hiking, the park features picnic areas, a historic auditorium with year-round performances, and the charming Chautauqua Dining Hall, perfect for a post-hike meal.

2. Ski & ride at Eldora Mountain & Nordic Center

Eldora Ski Mountain in Colorado offers visitors 680 acres of alpine terrain with a unique blend of natural beauty and rustic mountain vibes. With its convenient location near both Boulder and Denver, Eldora is an accessible destination for a mountain experience that avoids all the traffic of Interstate 70. The ski area boasts a variety of terrain suitable for all skill levels, from gentle slopes for beginners to challenging black diamond runs and tree-lined glades for advanced skiers and snowboarders. If downhill isn’t your pace, you can also enjoy over 40-kilometers of terrain at the Eldora Nordic Center at the base of the mountain. The Eldora Nordic Center offers world-class cross-country skiing and snowshoeing. Eldora Mountain is a must-visit destination for anyone looking to hit the slopes, explore scenic trails, or simply relax in a picturesque setting,

3. Get a taste of Colorado at the Boulder Farmer’s Market

If you’re looking for healthy and delicious local food and Colorado grown peaches, look no farther than the Boulder Farmer’s Market. The Boulder Farmers Market is a must-visit destination for locals and visitors between months of April and November. With its vibrant atmosphere, fresh produce from local growers, and a variety of handcrafted goods, the market offers a unique opportunity to experience Boulder’s lively community spirit. Visitors can enjoy live music, sample seasonal foods, and meet the friendly vendors who make the market truly special. The Boulder Farmers Market is the perfect place to embrace the best of summer in Colorado and get a taste of Colorado’s famous peaches.

4. Listen to your favorite music artist at the Boulder Theatre

Nestled in the heart of downtown Boulder, the historic Boulder Theatre is recognized locally as a vibrant centerpiece for arts and entertainment. With roots dating back to 1906, this beautifully restored Art Deco venue features a diverse lineup eclectic music shows, avant-garde films, and community events year-round. Since is opening, the theatre has featured a variety of artists including Johnny Cash, Counting Crows, Tori Amos, Blues Traveler, and more recently Joy Oladokun, Neko Case, and Khruangbin. With its stunning architecture and welcoming atmosphere, the Boulder Theatre always promises an experience that captures the creative spirit of Boulder.

5. Stroll, sip & shop on Pearl Street

Take a stroll along Pearl Street, Boulder’s lively pedestrian mall, where you can sip, shop, people-watch. Pearl Street in Boulder, Colorado is an experience every vintage enthusiast and coffee lover should savor. The vibrant pedestrian mall is lined with charming vintage shops offering unique finds, from retro clothing to quirky home décor, each store bursting with personality. For LGBTQ+ friendly vibes enjoy thrifting at Apocalypse and then enjoy a sip of sustainably sourced coffee from Boxcar Coffee & Bakery. Whether you’re hunting for rare treasures or simply enjoying a cup of coffee while people-watching, Pearl Street’s eclectic mix of boutiques and cafés promises a delightful and restful outing on your day off.

6. Catch the Buffs’ Spirit

Pay a visit to the University of Colorado at Boulder to experience a beautiful blend of nature, stunning architecture and a variety of event options. Begin your adventure with a leisurely stroll along Boulder Creek which conveniently winds through the center of campus. After taking in the university’s iconic sandstone buildings and lively green spaces, consider catching a concert at the renowned Macky Theatre which plays host to the Bluebird Music Festival every spring. To round out your visit, don’t miss the chance to cheer on Coach Prime and CU football at Folsom Field. Or check out a Buffs basketball or CU Boulder volleyball game at the CU Events Center. The enthusiastic crowd and spirited traditions promise an unforgettable taste of Boulder pride. The collegiate excitement and Buff Spirit is contagious with any visit to CU Boulder.

Take the Next Step

Prioritizing your mental health and physical recovery is one of the most important commitments you can make to yourself as an elite athlete. Sometimes rest and a day dedicated to self-care can do wonders for your mind and body. However, if you find that rest is not enough and you need more support to help you recover mentally, consider reaching out for mental coaching or sports counseling . If you are ready to improve your mental health and well-being as an elite athlete, exploring mental coaching or sports counseling for athletes in Boulder, CO, could be your next most important step.

Here at Headstrong Mindset, Dr. Brooke Rundle specializes in support athletes and coaches with mental health and mental performance. As a Colorado-licensed sports counselor, Dr. Rundle is trained in both clinical mental health counseling and sport performance psychology. Together, we can help you improve your mental health, strengthen your mental resilience, and achieve a life balance that supports career longevity.

• Schedule your complimentary 15-minute consultation today.
• Learn more about how mental coaching and sports counseling can support you on your journey in Boulder, Colorado.
• Improve your mind and body health through sports counseling and mental performance coaching.

The post 6 Activities to Enjoy in Boulder, Colorado on Your Day Off appeared first on Headstrong Mindset LLC.

Photo Credit: Tom Jenkins/The Guardian

The Comeback Story of the Winter Olympics

The incredible comeback story of Alysa Liu at the 2026 Winter Olympic games in Milan Cortina has a lot to teach us all. Liu became the first US women’s figure skater to win singles gold since 2002. Multiple times throughout the Olympic event, television announcers and analysts commented on how relaxed, carefree, and playful she seemed in the lead up to the competition. It was as though Alysa Liu was completely detached from the weight of the outcome and genuinely thrilled to get to skate in the Winter Olympics again.

When asked about how she was able to maintain her sense of calm, Liu answered “Winning and losing don’t affect me anymore… Medalling doesn’t fulfill me. I skate because I like to skate.”

But this wasn’t always the case for Liu who retired from figure skating at the age 16 after competing in the 2022 Winter Olympics in Beijing. Prior to retirement Liu described the intense pressure as “traumatizing” and talked about feeling like her life was on the line when she skated.

Stepping away from the sport for two years allowed her to gain a sense of control over her life and pursue other interests including fashion, travel, attending college at UCLA, and frequenting karaoke bars with her friends which ultimately made her a much more well rounded person. Pursuing a balanced life outside of the ice rink allowed her to rediscover her love of staking and return to her sport with a renewed sense of creativity and passion.

When she took the ice for her final skate in Milan, her mindset had completely changed. “I didn’t need a medal,’’ she said. “If I fell on every jump, I would still be out there wearing this dress, so no matter what, I was all good.’’

The Unexpected Key to Resilience

Liu’s journey to the Olympic podium reminds me of a talk I heard given to a room full of coaches at the American Volleyball Coaches Association Convention. Let me introduce you to Dr. Roberta Kraus, PhD., the President of the Center for Sports Psychology in Colorado Springs. Dr. Kraus’s presentation titled Resilience Tools and Techniques was focused the importance of giving yourself adequate recovery time and having a balanced athletic identity to avoid career burnout.

“We have to spend time getting them back to the love of their sport, the love of performing and the love of participating the sport,” said Dr. Kraus. “Versus worrying about a ranking, a world record or a podium. As soon as you start focusing on an outcome, you’re adding additional pressure that starts in the mind, and the mind and the heart always decides what your body does.”

Dr. Kraus is a sports psychologist renown for helping athletes and teams reach their peak performance through a holistic approach to mental wellness and mental toughness. The mental training programs that she’s designed and implemented have a proven track record of improving player performance, communication and team dynamics under pressure. She’s worked hand in hand with Olympians and Paralympian’s at the U.S. Olympic & Paralympic Training Center to support athlete mental health and help athletes achieve their dreams. Given her extensive experience in working with world class athletes, she could have talked about any aspect of sport psychology but she chose to focus on recovery and resilience strategies because career burnout is the greatest threat to your athletic career.

How to Avoid Burnout

According to a poll from the National Alliance for Youth Sports, approximately 70 percent of kids in the United States drop out of sports by time they turn 13 because, “it’s just not fun anymore”.  Staleness syndrome starts at a young age and continues to plague players and coaches at every level. Athletes and coaches who overtrain, lack life balance and deny themselves critical space for rest and recovery experience burnout.

In other words, players and coaches lack resiliency. Dr. Kraus defines resiliency as, “the capacity of a department, team, coach or athlete to maintain their emotional balance, to empathize, to hope and to persist in the face of frustration”. So how we cultivate healthy patterns and habits within our team to support resilience training for elite performers?

The solution is a combination of rest and balance. Rest is critical because it helps prevent injuries, reduce fatigue, and enhance mental clarity, allowing you to bounce back from setbacks and perform your best when it matters most. However effective recovery strategies include more than just your physical needs like sleep, proper nutrition, hydration, rehab and active rest days. Incorporating practices of mindfulness, imagery and individual sports counseling can further support your healing process, reduce stress, strengthen your mental toughness and help you overcome burnout. By prioritizing your mental health and wellness, athletes and coaches not only recover faster but build a foundation for enduring resilience—both physically and mentally.

Let me put it simply, if you want to stay in the game long term, you’ve got to have balance. Allow yourself time to physically recover and explore other passions in life.  Having a balanced athletic identity and being intentional about your recovery time are a critical components to developing resiliency in players and teams. 

Get the Support You Need

Maybe as you read this, the story feels familiar —a spark of recognition that you know there is more to life than your sport, but you don’t know how to access it. The good news is that you don’t have to retire or step away complete, there are other ways to find balance, build mental resilience and extend your career by overcoming burnout. Choosing to invest in your mental health and wellness could be the most important investment you make in your career. You deserve to be in control of your own life and pursue your athletic career with joy and creativity.

At Headstrong Mindset, Dr. Brooke Rundle specializes in guiding elite athletes and coaches, through this very process. As an AASP Certified Mental Performance Consultant and licensed sports counselor in Colorado, Dr. Rundle is dually trained in both clinical mental health and sport psychology. This holistic approach to sport psychology can help you reconnect with your true self and rediscover your passion.

• Schedule your complimentary 15-minute consultation with Dr. Brooke Rundle today.
• Learn more about how mental coaching and sports counseling can help you build resilience and overcome burnout.
• Embrace the next chapter in your athletic career: one rooted in joy, resilience, and a deep love for your sport.

Other Services and Resources

In case you missed it, you can watch Alyssa Liu’s gold medal performance and learn more about her career as a member of the US National Figure Skating Team here.

For more tips on how to avoid burnout during your season, check out this interview with Utah University’s Head Volleyball Coach Beth Launiere on how to avoid burnout during your college season.

If you don’t already have it, make sure to download the free workbook that provides mental training worksheets to help you improve focus, increase confidence and balance your athletic identity.

Post originally written in 2020 and updated in 2026 in response to Alysa Liu’s Olympic Gold medal performance. Dr. Brooke Rundle is a former collegiate and professional athlete, an AASP Certified Mental Performance Consultant and Licensed Counselor in the state of Colorado. Dr. Rundle provides sports counseling and mental performance consulting to coaches and athletes to optimize mental performance and improve mental health.

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The journey to peak performance is as much mental as it is physical. This guide will explore what a sports psychologist does and how they help athletes. It will also discuss why this work is a transformative force for anyone looking to achieve excellence. Embark on this journey with us and discover how to build the mental fortitude needed to reach your goals.

What’s the difference between Sports Counseling and Mental Performance Coaching?

Your well-being as a person is the foundation for your performance as an athlete. A holistic approach recognizes that mental health and mental performance are deeply connected. Professionals in this field are equipped to support athletes through a wide range of personal challenges. As you are starting out on your journey, the first step is to decide which type of professional you want to work with. To do this, you’ll need to understand the difference between mental health counseling and mental performance coaching within the field of sport psychology.

Sport focused mental health counseling services offer clinical support to reduce mental health symptoms and promote overall mental health within all aspects of athlete life including your performance domain. Some examples of practitioners are licensed sport psychologists, counselors or therapists who can diagnose and treat mental illness. Common areas that mental health providers support athletes include managing symptoms of anxiety, depression, eating disorders and substance use. Therapeutic approaches are always personalized. They may draw from various modalities like Cognitive Behavioral Therapy (CBT), Internal Family Systems (IFS), or somatic techniques. This flexibility ensures that the therapy evolves with you as your needs change over time, allowing for a personalized plan that best suits your unique needs and goals. The high-pressure environment of sports can sometimes contribute to mental health challenges. A sport counselor or sport psychologist in Denver can offer a confidential space to address these issues.

On the other hand, mental performance coaching provides non-clinical support strictly for performance enhancement and the development of mental skills. Sport performance service providers can include Sport psychologists, in addition to AASP Certified Mental Performance Consultants (CMPC’s) or mental performance coaches. Sport performance services are strictly focused on performance optimization for both individuals and teams. Sport performance sessions prioritize  developing mental skills such as creating competition routines, building confidence, learning controlled breath-work techniques and engaging in visualization or imagery. Mental coaching sessions focus on teaching sport based mental skills and providing support without offering a clinical diagnoses. It’s important to understand this distinction when seeking help.

What is Mental Performance Consulting?

Mental performance consulting, also known as mental coaching for athletes, is rooted in sports psychology. Sport Psychology is a field that sits at the powerful intersection of athlete mental wellness and athletic performance. It combines evidence-based research with applied strategies to help athletes, coaches, and performing artists learn how to perform at their best consistently. This approach helps them increase their enjoyment of their craft and improve their overall mental wellness. Working with a mental coach for athletes will help you develop the mental skills needed to excel. They work with you to navigate performance anxiety, improve team dynamics, and address the mental health challenges that can arise from the pressures of competition.

It’s about building a mindset that is as strong and conditioned as your body. One common misconception is that this type of support is only for elite or professional athletes. The truth is, mental performance skills can empower individuals at every level. From youth athletes learning to handle pressure to collegiate players balancing school and sports, the principles are universal. Furthermore, it’s not limited to traditional sports; musicians, dancers, and other performers can also benefit immensely from these techniques.

How Mental Performance Coaching Experts Help Athletes

Working with a professional trained in sports psychology in Boulder or Denver, CO is about building a mental toolkit to help you succeed. Together, you will explore your strengths, address your challenges, and cultivate a mindset that thrives under pressure. This partnership is designed to equip you with the strategies needed to perform at your best, consistently. It’s an empowering process of self-discovery and skill-building that can transform your approach to competition and life.

Performance Focused Mental Skills Training

Your mind is a muscle that you can train. Both a sports counselor and mental coach for athletes  can teach you how to strengthen your mind through specific, actionable techniques.

• Imagery and Visualization: You can use your mind to prepare your body for success. By mentally rehearsing your performance, you build neural pathways that make success feel more natural and achievable when it’s time to compete.
• Building Confidence and Positive Self-Talk: The voice in your head can be your greatest ally or your biggest critic. You can learn to quiet the negative self-talk and replace it with a supportive inner dialogue that builds you up.
• Goal Setting and Overcoming Perfectionism: Setting clear, meaningful goals provides direction and motivation. You can also learn to embrace progress over perfection, freeing yourself from the fear of making mistakes and allowing you to perform with more freedom.

Overcoming Performance Challenges

Every athlete faces obstacles. The key is learning how to navigate them with resilience.

• Addressing Performance Anxiety and Stress: Learn techniques to manage the physical and mental symptoms of anxiety, turning nervous energy into focused excitement.
• Recovering from Injuries: Common sport injuries such as concussions and ACL tears can leave mental scars. A mental performance consultant or mental coach for athletes  provides a safe space to process these experiences, helping you overcome the fear of re-injury and return to your sport with renewed confidence.
• Managing Burnout and Mental Fatigue: The demands of training and competition can be exhausting. You can develop strategies to maintain balance, prevent burnout, and sustain your passion for your sport long-term.
• Parental Pressure and Expectations: Athletes often deal with immense pressure from parents, coaches, and themselves. Learning to manage these expectations is crucial for maintaining joy and motivation in your sport.
• Athletic Identity and Retirement: For many athletes, their sport is a huge part of their identity. Retiring or transitioning away from sport can feel like a loss. Therapy helps you navigate this change, process the stages of grief, and discover how to translate the incredible skills you’ve learned into your next chapter.

Enhancing Team Dynamics

Success in team sports relies on more than individual talent. It requires cohesion, trust, and effective communication. A mental coach for teams can help improve communication between teammates and foster a supportive environment where everyone can thrive. It also helps in navigating the complex relationships with coaches, ensuring that feedback is received constructively and that team goals are aligned.

How a Mental Performance Session Works

Stepping into a session with a mental coach is a proactive step toward growth. These sessions can take place in-person or online, offering flexibility for busy schedules. They are available for individuals or for entire teams who want to build collective mental strength. A session often feels like a conversation—a collaborative exploration of your goals, challenges, and mindset. It’s a space where you can speak openly without judgment.

Your mental performance consultant won’t just listen; they will actively teach you techniques and strategies tailored to your situation. You might work on visualization exercises to prepare for a big game, develop a pre-performance routine to manage anxiety, or practice mindfulness to stay present under pressure. The goal is to equip you with practical tools that you can use immediately.

Why Mental Coaching Matters for Athletes

Investing in your mental game is one of the most powerful decisions you can make for your athletic career and your life. The benefits extend far beyond the playing field. By working with a mental coach in Denver, you learn to overcome the mental blocks that hold you back. Build the resilience to bounce back from injuries and setbacks, often returning stronger than before. Develop unshakable self-esteem that isn’t dependent on your latest result. Most importantly, you learn to cultivate a healthy identity outside of your sport, ensuring your well-being long after your competitive days are over. The skills you gain (discipline, resilience, focus, and self-awareness) are life skills. They will serve you in your future career, your relationships, and your personal growth.

Take the Next Step

Your mind is your most valuable asset. Taking care of it is not a sign of weakness but a mark of strength. If you are ready to unlock a new level of performance and well-being, exploring mental coaching for athletes or counseling for athletes in Denver, CO, could be the transformative step you’ve been looking for. You have the power to build a resilient, confident, and focused mindset. Embrace the opportunity to invest in yourself and watch how it elevates every aspect of your life. Your journey to peak performance begins now.

Are You Ready to Unlock Your Potential with Counseling for Athletes in Denver, CO?

Perhaps as you read this, something inside you felt a spark of recognition—a quiet understanding that your performance and well-being could feel different. Please know that this feeling is where your growth begins. Choosing to invest in your mental game is one of the most powerful and transformative things you can do for yourself, both as an athlete and as a person. You deserve to pursue your passion with a sense of confidence, inner strength, and joy, free from the weight of pressure and self-doubt.

Here at Headstrong Mindset, Dr. Brooke Rundle specializes in guiding athletes and performers through this very process. As an AASP Certified Mental Performance Consultant and licensed sports counselor in Colorado, Dr. Rundle is dually trained in both clinical mental health counseling and sport performance psychology. This supportive and effective approach can help you reconnect with your resilient, centered self. Together, we can help you process challenges, overcome obstacles, and unlock your full potential.

• Schedule your complimentary 15-minute consultation today.
• Learn more about how mental coaching and sports counseling can support you on your journey.
• Embrace a new chapter in your athletic career: one rooted in confidence, resilience, and a deep love for your sport, tailored just for you.

Other Services at Headstrong Mindset

The pursuit of excellence is deeply personal and often intersects with broader experiences like the weight of leadership, teamwork dynamics, or embracing your true identity. Whether you’re an athlete, coach, or someone juggling the pressures of performance and connection, it’s natural to feel the strain of being “on” all the time. These challenges can lead to moments of doubt or exhaustion, making it hard to find balance. At Headstrong Mindset, I provide a space where you can set aside the need to perform, feel understood, and receive the support needed to build confidence, resilience, and balance as you work toward your goals.

Headstrong Mindset offers specialized services tailored to every step of your journey, including sports counseling, mental coaching for athletes or teams, as well as consultation for coaches. Whether you’re looking to manage stress, strengthen communication, embrace your authentic self, or lead with renewed energy, these services are designed to support your whole self. Together, we’ll create a path forward, helping you reconnect with a steady, empowered, and authentic life.

The post What Exactly Do Sports Psychologists Do? appeared first on Headstrong Mindset LLC.

Performance errors and setbacks are a part of a every sport, for every athlete, at every level. We all understand this concept and yet oftentimes have a difficult time recovering from the previous play and shifting the focus to the next one. If you find yourself worrying about the future, or dwelling on past mistakes during games, try this.

After making a performance error, it is common to re-play the event in your mind. The mental re-replay will either reinforce the impact of the error by dwelling on it, or help you recover and prepare for the next play by visualizing the correction and engaging in positive self-talk. Mentally fixing the error will prepare you for the next play and help you return to focusing on the present moment.

This “fix-it” and “play forward” mentality encourages athletes to control their reaction to error by re-directing attention towards the next play. Rather than responding to a mistake with a barrage of negative self-talk, try correcting the error in your mind and returning to the present moment in preparation for the next play.

Errors do not have to be catastrophic. The goal is not to never make mistakes in games or tournaments. The goal is to mentally recover from mistakes faster and move on to the next play. The question athletes need to answer is: how quickly do you move from an emotion focus to a task, problem-solving focus in competition? (Lodato, 2022).  By creating intentional, consistent, and repeatable routines for handling errors in competition, you will learn to let go of the past and mentally prepare for the next play.

Practical Strategies

Here’s a few examples of practical and tangible strategies to embody the “fix-it” mentality and mentally move on to the next play. 

• Step away from the baseline in tennis or service line in volleyball
•  Redirect attention to a focus point or cue to clear the mind.
• Take a big inhale and mentally release the error on the exhale.
• Make a physical movement to symbolically “wipe it away”. Some volleyball players will wipe the sweat off their forehead or beach volleyball players may pick up sand and throw it to get rid of the error.
•  Imagine flushing the away and going down a drain (Ravizza).

References

Lodato, V.A. (2022). Imagery and Visualization Week 7 [PowerPoint slides]. Sport Performance & Psychology, University of Western States. 

Lodato, V.A. (2022). Handling Competitive Stress [Handout]. Sport Performance & Psychology, University of Western States. 

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What does it mean to have an athletic identity?

Your athletic identity is the degree to which you identify with your role as an athlete competing in your sport ¹ It’s basically a framework for an athlete’s self-concept. Sometimes, being an athlete can become such a big part of who you are that it overshadows other aspects of yourself and life can feel unbalanced.

Evaluating your athletic identity.

To assess athletic identity you can use the Athletic Identity Measurement Scale, also known as (AIMS) ².  AIMS is a 10 item self-reporting assessment based on a 1 to 7 Likert-scale that athletes can do to determine their level of athletic identity. The assessment includes statements such as “I consider myself an athlete”, “most of my friends are athletes”, & “I spend more time thinking about sport than anything else”. However the simplest way to check if your athletic identity is out of balance is to describe who you are without mentioning your sport.

Can you do it?

If you struggle to describe yourself without reference to your sport, that might be a sign that you have an unhealthy or imbalanced athletic identity and it’s time to balance the scale.

Warning signs to watch out for.

There are several risks and costs associated with having an imbalanced or unhealthy athletic identity. Athletes with an imbalanced athletic identity are more susceptible to depression, anxiety, suicidal ideation and early burnout from sport. Signs to watch out for include reduced self-esteem or low confidence, irrational fear of failure, feelings of guilt, increased aggression, and difficulty in decision-making.

Finding a healthy balance.

One of the most of effective ways you can balance your athletic identity is to make and maintain friendships outside of your sport that don’t care about your performance or the amount of playing time you get. ³

Another way to maintain a healthy athletic identity is to find hobbies to do outside of your sport like cooking, gardening or making art and music. Having a healthy balance will not only improve your overall mental health, but it will also strengthen your mental toughness and resilience in sport during transitions in playing time, during periods of injury and retirement from sport. ⁴

Your sport should not define you. As an athlete, or a coach, your athletic identity is just one of part of you are. ⁵ A healthy athletic identity maintains a balance between your sport and life outside of sport. This includes prioritizing family, maintaining friendships outside of your sport, hobbies that have nothing to do with your sport. ⁶ It is critical to have a social support network that extends beyond on your sport or professional career. It is also important to have some ideas about what you might want to do after your athletic career is over. That’s what a healthy balance looks like. You are more than just your sport.

Are you ready to the take the next step?

Maybe you read this and resonated with the difficulty of balancing elite sports with your personal life. Conscious awareness is the first step to achieving personal growth and professional balance. Choosing to invest in your mental health and well-being can be life-changing and life-giving as an athlete and a person.

At Headstrong Mindset, Dr. Brooke Rundle specializes in supporting athletes, performers, and coaches with sports counseling Denver. Ask any sports expert who has been in the game a long time and they will tell you that balancing your athletic identity is the secret to enjoying a long career in sports and avoiding burnout . You deserve to walk away from your sport on your own terms. As a mental coach for athletes and sport psychology provider in Denver, Dr. Rundle can help you balance your career demands and learn to thrive. You don’t have to search any farther for sport psychology services in Denver.

• Schedule a complimentary 15-minute consultation with Dr. Rundle.
• Learn more about how a mental coach for athletes can support you on your journey.
• Learn more about the importance of having a balanced athletic identity to avoid experiencing the yips.
• Start a new chapter in your athletic career by finding balance in your professional career and personal life.

References

The post Balancing Your Athletic Identity appeared first on Headstrong Mindset LLC.

Mental toughness is an athlete’s ability to perform their best in every competitive situation, regardless of the environmental obstacles or adversity faced (Burton & Raedeke, 2008). Mental toughness is not a single skill, but rather an entire set of mental skills that contribute to consistent optimal performance under pressure in competition. Mental skills are sport-specific psychological skills that contribute to an athlete’s ability to optimally perform (Weinberg & Gould, 2019). Below are a few examples of key mental skills foundational to sport & performance psychology. Learn more about how to develop mental resilience in sport and beyond.

Key Mental Skills in Sport & Performance Psychology

Concentration

Concentration is much more than just an on/off switch that the athlete flips during competition. Concentration is a mental skill that that needs to be broken down, learned, and practiced in athletes just like any other mental and physical skill in sports. Concentration is selective attention that focuses on relevant cues for optimal performance (Weinberg, 2019).  Concentration contains four distinct elements or foundational pillars (selective attention, maintaining attentional focus, situational awareness, and attentional flexibility (Weinberg, 2019). Learn more about obstacles to concentration.

Performance Routines

Routines can be broken down into three distinct categories, pre-performance routines, in-performance routines, and post-performance routines. Pre-performance, also referred to as pre-competition routines, are actions taken prior to the start of competition to prepare the athlete for psychological readiness for competition. In-performance routines are actions that an athlete does while competing either in-between plays or during timeouts. Post-performance routines take place after the competition has finished either in the locker-room, on the bus, or at home when the athlete has time to reflect alone. Learn the differences between routines and rituals.

Goal-Setting

Goal setting is a powerful strategy to get and stay motivated on the journey towards your dreams. Goal setting is the road map to the future that you want. Goal setting is the process by which you can achieve your accomplishments if you stay disciplined and continue to put forth the effort. However, there is more to goal setting, then just writing lofty dreams down on a piece of paper. Goal setting is an ongoing process that needs to be reflected upon, measured, monitored, assessed, and reassessed. When done well, goal setting can be a powerful motivator and play a critical role in achieving desired success. Learn how to make more effective performance goals.

Imagery

Imagery is a mental training tool in which athletes use all their senses to mentally rehearse, create, or re-create an experience in the mind (Vealey & Forlenza, 2015). The difference between visualization and imagery is that visualization only engages the sense of vision, while imagery is a polysensory experience, meaning all senses are engaged including visual, auditory, physical, olfactory, gustatory and the kinesthetic (Vealey & Forlenza, 2015). Imagery is a way for athletes to refine technique and practice specific sports skills in one’s mind regardless of whether they are sidelined by an injury or without access to a training facility. You can use imagery to reduce stress, return from injury and perform at your best. Learn how to write an imagery script here.

Self-Talk

Internal self-talk is intentional and productive internal dialogue that athletes have with themselves in their mind (Lodato, 2022). It is a form of intrapersonal communication that impacts athlete emotions, behavior, actions, and motivation (Lodato, 2022). Self-talk often surfaces within athletes in reaction to the outcome of a play, situation, or event in competition in which the athlete desires change for the future (Weinberg & Gould, 2019). Self-talk can enhance concentration, assist with breaking bad habits, sustain athlete motivation, and ultimately increase effort (Weinberg & Gould, 2019). However, self-talk can also be a lethal distraction during competition. How you speak to yourself matters. Self-talk can help you achieve your performance goals.

Deconstruct Perfectionism

Perfectionism is characterized by unrealistically high expectations of self and a tendency to be over critical of one’s performance. Learn effective techniques for to combat maladaptive perfection concerns with self-compassion to improve your performance and increase your well-being. Learn more about how to overcome perfectionism in sports.

Communication

Learn how to express your thoughts and desires clearly and effectively to the people on your performance team and in your life. Explore how attachment patterns are impacting your communication style.

Error Recovery

Performance errors and setbacks are a part of a every sport, for every athlete, at every level. Oftentimes athletes understand this concept and yet have a difficult time recovering from the previous play and shift their focus to the next one. Athletes who dwell on past mistakes inadvertently increase their arousal level by worrying about the future without realizing the attentional drift. Errors do not have to be catastrophic. The goal is not to never make mistakes in competition. The goal is to mentally recover from mistakes faster and move on to the next play.

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