Achieving Mental Well-Being vs. Performance Goals

Self-Care, Athlete Psychology and Growth Mindset

If you’re an athlete or someone chasing high-level goals, then you know how easy it is to get caught up in the grind. Whether you’re training for a championship, playing catch-up after a busy schedule, or working towards your individual goals, there’s always that pull to achieve more. Motivation doesn’t cease with (or because of) high expectations, though you can burn out, become exhausted, or become anxious if you’re not careful.

The biggest misconception is that success only comes from a non-stop hustle. The truth? Sustained performance has a lot to do with your mental health. Performers, athletes, and entrepreneurs who value performance and self-care don’t just last longer; they enjoy the journey, too.

Why Expectations Get To Be Too Much

It’s relentless pressure to perform—coaches, teammates, family, but mainly... ourselves. There is a need to make the game, workout, and competition better than the last. Carrying that weight, without the other building in moments of recovery, will lead to burnout. The reality is: If you take care of your mental health, you’re setting yourself up for long-term success.

Performance and mental well-being are inextricably bound. The best athletes know when it’s time to push and when it’s time to pause.

Mindfulness: Stay Present, Stay Grounded

Mindfulness is not all about relaxation; it is a matter of tracking the present moment. Awareness then helps you stay focused, make better decisions under pressure and manage the mental noise we all experience when competing. You don’t need to spend hours meditating. A few mindful minutes of breathing before or after practice go a long way.

Here’s one to try:

Inhale for four counts.

Hold for four counts.

Exhale for four counts.

Hold again for four counts.

Try this several times and feel how your body feels. Mindfulness allows athletes to clear their heads and get back in touch with what’s important now: the next play or just the pleasure of moving.

Journaling: Process Your Wins and Losses

We will discuss journaling as a personal tool I often recommend. It’s a place to reflect on the challenges we overcome and progress we make and to process emotions, be angry, frustrated, happy, or in shock. When writing, you are just too overwhelmed, but you can break it down into manageable steps to achieve your performance goals.

Here are a few prompts to get you started:

What’s one thing I did well today?

What’s a challenge I overcame?

What’s one lesson I learned from today’s practice or competition?

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Guided Relaxation

If you only focus on recovery for your muscles, you forget about your mind. To induce the release of tension and get mentally prepared for competitions, do progressive muscle relaxation or visualization exercises.

PMR uses the tensing and relaxing of muscle groups to make you become conscious of and then release physical stress. On the other hand, visualization enables you to practice success mentally: seeing yourself in the moment when you feel like you can be at your best and you can do your best. As athletes who regularly visualize tell us, it’s like practicing your brain.

Sleep is another underestimated, powerful recovery tool. Having a bedtime routine will improve sleep quality and make a big difference in mood and performance; spend time writing in a journal or doing relaxation exercises before sleep.

Often, we get so worked up with results that we eventually forget to enjoy the process. However, having the capacity to bring joy to the work you do, from practice to competitions to building relationships with your teammates, is worth it. 

My tip: Be grateful for the time to celebrate small wins, share a laugh with teammates, or spend time on other hobbies unrelated to your sport. Moments of joy and connection motivate us and help us bounce back from setbacks more. It’s not about succeeding, but it’s succeeding at showing up.

Anyways… 

Balancing performance goals and mental well-being is a practice, but it’s one of the most important skills you can develop. By introducing mindfulness, journaling, and guided relaxation into your daily life, you establish a solid base for continued success.

It’s not just about doing more but about doing things intentionally. Regarding your mental health, prioritizing it is not only about performing better but also about creating a life that feels good to live in. Therefore, breathe, reflect, and enjoy your journey.

It’s not because your mental well-being is a luxury; it’s your strength.