Overcoming Self-Sabotage in Sports

Coaches, Parents, and Athletes:

Do you or your athlete frequently engage in thoughts like "I'm not good enough," "I can't do this," or "I'll never succeed"? This kind of internal dialogue can undermine confidence and performance. It's essential to develop the ability to focus on things you can control - in fact, it’s probably the number 1 thing! 

Here's some strategies athletes can use to help reduce the impact of self-sabotaging thoughts by focusing on controlling their thoughts:

1. Mindfulness and Self-Awareness

Encourage athletes to be mindful of their thoughts and behaviors. When they are playing up try not to react. Think about the questions you can ask them to help them engage their own thoughts. By paying attention to their inner dialogue, they can identify the negative patterns and confront them. Journaling can also be a powerful tool to track these patterns and identify triggers. When an athlete writes down their thoughts, they gain insights into when and why self-sabotage occurs, allowing them to take proactive steps to counteract it.

2. Positive Affirmations

Let me tell you a story about positive affirmations. I once worked with this family for years. Super dedicated, fully committed to the team – but when exam season rolled around, they’d vanish for about three weeks. Poof! No practices, nothing. And of course, exams always seemed to happen right before one of our major competitions.

Now, logically, most of the hard work should have been done by then, but they missed out on those final tweaks, the fine-tuning that really makes a difference before a competition. And sure, some might argue, "Hey, at least they’re well-rested." But after three weeks? We’re talking well into deconditioning territory.

Fast forward to competition day. We’re all huddled under the team tent, getting ready, and the mom would look at her nervous, unconfident child and say, “It’s all just mind over matter, darling.” Which, yes, is true… to a point. But here’s the thing: if your body is screaming, "I’m not ready!" all the mind-over-matter pep talks in the world won’t help.

So, yes, go ahead and use positive affirmations like "I am capable," "I’m a winner," or "I am prepared and ready." But if you haven’t put in the work or you don’t trust your preparation, those affirmations can actually backfire. Instead of feeling pumped, you’ll start worrying about how far off you are from where you should be.

The truth is, positive affirmations do build confidence and resilience, but they work best when they’re grounded in reality—on things you can control. So instead of throwing out an "I’m going to win" when you’re filled with doubt, try something more like "I’ve got this" or "I’m so grateful I can compete." Shifting the mindset from doubt to determination is a game-changer. The key is to back up those affirmations with trust in your preparation, so your mind and body are on the same page.

3. Goal Setting and Preparation

it’s not just about hitting that end target—it’s about managing everything else life throws your way too. Clear goals don’t just help athletes focus on the steps they need to take, they also help filter out all the noise. When you’ve got your eye on a specific target, it becomes easier to shut out distractions and keep moving forward.

Now, proper preparation is a game-changer. It builds confidence and, more importantly, trust in yourself. You know you’ve done everything possible to succeed—every practice, every strategy—and when you step into competition, you can say, "I’ve earned the right to be here." Plus, having something measurable to reflect on, whether it’s a race time or a technique improvement, gives you solid feedback. You can see what worked, learn from what didn’t, and tweak your plan moving forward. It’s all part of the process.

When you break down those big, scary goals into smaller, manageable tasks, suddenly the whole thing feels less like an impossible mountain and more like a series of achievable steps. And with each step, you build momentum. It gives you a sense of, “Okay, there’s still work to be done here, here, and here,” but instead of feeling overwhelmed, it feels like progress. And that’s what keeps us growing, keeps us hungry for more.

4. Professional Support

Consider working with a coach (Like Complete Athlete) or psychologist who specializes in performance and mindset. Professional support can provide athletes with personalized strategies to overcome self-sabotage and develop a stronger mental game. These experts can offer techniques tailored to the athlete's specific needs, helping them build a robust mental framework for success.

As you wrap up reading this, I hope you’ve found something valuable to take away—whether it’s a new perspective on handling self-sabotage or simply some practical tools you can start using right away. At the end of the day, success isn’t just about working hard; it’s about working smart, being mindful of the way we think, and preparing ourselves for both the highs and the challenges that come with being an athlete.

If any of this resonates with you, and you’re serious about taking your performance to the next level, consider Complete Athlete Programs. We’re here to help you fine-tune your mental game, build lasting confidence, and create the conditions for long-term success. Whether you’re an athlete, a coach, or a parent, we’d love to chat about how we can support your journey. Let’s work together to unlock your full potential!

Self sabotage 3

Procrastination: Delaying training, avoiding challenging tasks, or postponing important decisions can be signs of self-sabotage. It's often a way to avoid the discomfort associated with growth and progress. This is usually a sign of a lack of clarity in what you want to achieve or not having the tools to measure your progress and maintain motivation.

Self-sabotage is a protection mechanism that arises from a lack of preparation, confidence, or limiting beliefs. These behaviors are often subconscious responses aimed at avoiding potential failure or discomfort. However, by reframing self-sabotage as an opportunity for growth, athletes can shift their mindset and begin to overcome these obstacles.

At Complete Athlete, we believe in viewing self-sabotage through a lens of gratitude. Recognizing these behaviors allows athletes to address and reprogram them. Here are some strategies to help reduce the impact of procrastination:

1. Mindfulness and Self-Awareness:

Encourage athletes to be mindful of their thoughts and behaviors. Don’t ignore them - confront them. What is it telling you?

Journaling can help track patterns and identify triggers.

Our program includes mindfulness exercises and reflective journaling practices to help athletes develop self-awareness. By recognizing and understanding their patterns, athletes can proactively address and mitigate self-sabotaging behaviors.

2. Goal Setting and Preparation:

Set realistic, measurable goals that you can constantly test yourself against. When you start tracking your behaviours, chasing wins and noticing progress, you will build the motivation to make big, difficult decisions. 

Create detailed plans to build confidence through preparation.

We assist athletes in setting clear, actionable goals and developing comprehensive training plans. This structured approach ensures that athletes are prepared and confident, reducing the likelihood of procrastination and self-sabotage.

By acknowledging self-sabotage and using it as a tool for growth, athletes can unlock their full potential. The Complete Athlete Program offers tailored support to help athletes reframe their mindset, build resilience, and achieve significant results.

Join us at Complete Athlete and learn how to turn self-sabotage into a stepping stone for success. Our 8-week intensive one-on-one coaching and dynamic workshops are designed to equip you with the mindset, tools, and strategies needed to overcome procrastination and excel in your sport.

Feel free to reach out at [email protected] to learn more about how the Complete Athlete Program can make a difference in your athletic journey. Follow us on Facebook, Instagram, LinkedIn, and visit our website for more insights and updates.