A Strong Start Doesn’t Mean Rushing Ahead

January has a certain energy to it.

Practices are back.
School routines are back.
Schedules fill up again—fast.

And with the turn of the calendar often comes an unspoken pressure to do more, be better, and figure everything out immediately.

But before we rush ahead, I want to invite you—and your athlete—to pause.

Because strong seasons—and strong years—aren’t built by sprinting forward without looking back. They’re built through reflection, intention, and thoughtful action.

Before You Set New Goals, Look Back

The New Year offers a natural reset—but that reset is most powerful when it starts with awareness.

Before thinking about what you want next, take a moment to reflect on where you’ve been.

• What did you accomplish this past year or season?
  
• What were you proud of—on and off the ice, field, or court?
  
• Which goals moved forward?
  
• Which ones need adjusting?
  

This isn’t about judgment.
It’s about clarity.

Goals are guides, not contracts. Adjusting them doesn’t mean you failed—it means you’re paying attention.

And mid-season or early January is actually one of the best times to reassess.

Four Anchors for a Strong Start to the Year

Instead of resolutions, I encourage athletes and parents to focus on these four anchors as they move into a new year.

1. Self-Reflection

Start with honesty—and compassion.

• What worked well this past year?
  
• What habits, routines, or mindsets supported success?
  
• Where did things feel hard?
  
• What lessons came from mistakes, setbacks, or losses?
  

Remove emotion from the evaluation.
Look at experiences as data—not definitions.

Growth comes from being willing to look clearly at both strengths and gaps, without beating yourself up.

2. Relationships & Support

Sport—and life—gets heavy at times.

That’s why having the right people around you matters more than most realize.

Take a moment to reflect on the relationships in your (or your athlete’s) life:

• Who offers encouragement, perspective, and accountability?
  
• Who understands the commitment and sacrifice involved?
  
• Who drains energy rather than adds to it?
  

A simple check-in question:
How do you feel after interacting with them?

Energized and supported?
Or discouraged and depleted?

Some relationships are worth keeping.
Some need adjusting.
And some may need space.

That’s not selfish—it’s part of growth.

3. Gratitude as a Performance Tool

Gratitude isn’t just a feel-good practice—it’s a performance skill.

When practiced consistently, gratitude:

• Builds optimism
  
• Improves emotional regulation
  
• Increases energy and resilience
  
• Helps athletes recover faster from setbacks
  

Before jumping into future plans, take time to acknowledge what already exists.

Think it.
Write it.
Say it out loud.

This simple habit strengthens perspective—and steadies athletes during pressure-filled moments.

4. Planning with Purpose

Now—and only now—is it time to look ahead.

When setting goals or intentions for the year, remember:
A goal without a plan is just a wish.

Setting goals is usually the easy part.
Following through is where most athletes get stuck—often because there was never a clear process created.

As you map out goals, keep these principles in mind:

• Be specific about what you want to achieve
  
• Identify your starting point
  
• Set realistic timelines
  
• Break goals into smaller, trackable steps
  
• Celebrate progress along the way
  
• Re-evaluate and adjust when needed
  
• Lean on support when things get tough (because they will)
  
• Choose a word or theme to anchor the year
  

This is the work I guide athletes through every day—because mindset optimization isn’t about motivation. It’s about structure, awareness, and consistency.

A Final Thought

You don’t need to overhaul everything to have a strong year.

You need clarity.
You need intention.
And you need the right support at the right time.

If your athlete feels stuck, overwhelmed, or unsure how to move forward—especially mid-season—I offer Plan + Pivot sessions. These are one-time clarity calls designed to help athletes regroup, reset, and walk away with a clear, realistic plan they can actually follow.

For coaches and programs looking to strengthen mindset, communication, and team culture, I also offer a Team Starter Pack that introduces mental skills in a practical, accessible way athletes can immediately apply.

And for parents and athletes who want continued support beyond a single session, I’ll be sharing something new soon—a private, short-form audio resource designed to help navigate pressure, confidence dips, and high-stress moments throughout the season.

You don’t have to do this alone.
And you don’t have to figure it all out at once.