Confidence check-in prompts

If you've followed me for awhile, you may be tired of hearing me say that confidence is something you BUILD, not something you "just have" or "don't have".

BUT... I'm going to keep saying it anyways! And I'm going to keep giving you practical ways to build yours, because confidence is that ✨important✨.

Like a physical skill, confidence gets stronger with each intentional repetition, honest reflection, and the right kind of feedback (hello coaching!). 🧠💪

This post gives you 4 reflection prompts to help you build your authentic, resilient confidence.

Trying journaling your answers after practices or games. If you are in a rush, you can even jot them down in the Notes app on your phone. ✍️

On my college team, we had journals to write in together (group guided prompts) and individually. I still reflect this way, and I've seen it work again and again with the athletes I coach.

Let’s dive in 👇

"Self-efficacy" and "confidence" will be used interchangeably in this post. In psychology, self-efficacy refers to your belief in your ability to perform a specific task (Bandura, 1997). It's one of the biggest psychological predictors of successful performance.

Prompt #1: “What did I do well today?”

Athletes OFTEN zoom in on mistakes. Why? Because we're wired to correct what went wrong! But that doesn't mean we should ignore what went right.

Research in sport and performance psychology shows that noticing and reinforcing even small successes helps build lasting confidence.

According to Bandura's theory of self-efficacy (1997), performance accomplishments are the strongest source of confidence. A performance accomplishment (PA) is a successful experience of doing something well. For example, executing a skill under pressure, completing a tough workout, or reaching a personal goal. These moments create direct evidence that you CAN perform, which strengthens your belief in your abilities.

Whether you kept a good attitude, moved your feet, or made a smart decision under pressure, IT MATTERS. Tracking small wins helps your brain stay focused on progress, not perfection. 🧠💪

Prompt #2: “Did I show up with effort, focus, or courage?

Results come and go. But the way you show up...

your mindset

your energy

your resilience...

are 100% within your control.

Studies link control over thoughts and emotions to peak performance states (Weinberg & Gould, 2023). When athletes stay focused on "controllables" they perform more consistently.

Recognizing internal wins like effort and composure builds deeper, more reliable confidence than relying only on scoreboards or stats.

Our coach would regularly remind us to, ✨"control your controllables"✨.

Sometimes confidence looks like grinding through a tough day with your head held high.

Confidence grows when you act with courage & persistence, not just when you get results.

Prompt #3: “What would I say to a teammate who just performed the way I did?”

If you wouldn’t call a teammate a failure, why say it to yourself?

This is where self-compassion comes in. It's not about being soft or avoiding accountability. It's about fair and CONSTRUCTIVE self-talk.

Research shows that positive self-talk interventions can improve both self-efficacy and performance (Williams & Krane, 2021).

Talking to yourself like a trusted coach or teammate helps reduce harsh self-criticism and builds the kind of self-compassion linked to higher confidence and emotional control.

Next time you’re frustrated with how you played, ask:

Would I say this to someone I care about?

Prompt #4: “What’s one thing I can improve and one thing I already do well?”

✨ This is my personal favorite. ✨

I often ask my players a version of this right after a match: "What's one thing you did well and one thing you could do better?"

Win or lose, that question shifts their mindset. It sparks meaningful reflection, and more importantly, it helps them stay GROUNDED.

When you balance self-belief with a growth mindset, you stay motivated without slipping into perfectionism traps.

Growth mindset + self-belief = a powerful combo. 🧠💪

Confidence and motivation are enhanced when athletes focus on both competence and areas for growth (Williams & Krane, 2021).

This kind of reflection reinforces your strength while keeping you humble and hungry.

Final Thoughts

Confidence check-ins don’t have to be long or complicated.

Just a few quiet minutes of intentional reflection can reframe how you see yourself, as both an athlete and a person.

Next time you step off the court or field, try one of these prompts. ✍️

Over time, you’ll build a more stable, self-generated kind of confidence — the kind that doesn't disappear after one bad game or one tough opponent.

Ready to book your FREE consultation? Click me!

References:

Williams, J. M., & Krane, V. (2021). Applied Sport Psychology: Personal Growth to Peak Performance (8th ed.). McGraw Hill.

Weinberg, R. S., & Gould, D. (2023). Foundations of Sport and Exercise Psychology (8th ed.). Human Kinetics.