Tough Day? 2 Reset Tools Every Athlete Should Know

Every athlete has them.

The tough days.
The days when the test didn’t go well, practice felt like a disaster, or nothing seemed to click.

In those moments, the difference between bouncing back and spiraling downward often comes down to one thing: having the right reset tools.

Without a reset strategy, athletes carry frustration from class into practice, from practice into games, and from games into home life. That weight adds up—and so does the stress.

But with a reset plan, they can let go of the hard moment, recover faster, and get back to performing with confidence.

Here are two of my favorite reset strategies—straight from my coaching toolkit.

Reset Tool #1: “Why I Play”

When things go wrong, it’s easy for athletes to lose sight of the bigger picture. That bad grade or tough practice can feel like it defines them.

The “Why I Play” exercise brings them back to their foundation. It’s as simple as pausing to remember:

• What they love about their sport
• The goals they’re working toward
• The joy they feel when they’re in their element
  

When athletes reconnect with their why, setbacks feel less overwhelming. The rough day becomes just that—a day—not their entire identity. (P.S. this can be as simple as the smell of the ice—which is one of the things I STILL love about hockey to this day 😉).

Reset Tool #2: “Dump & Change”

Frustration builds when athletes hold on to it.

The “Dump & Change” strategy gives them a quick way to let it go and reset:

1. Dump it → Write it down, say it out loud, or imagine releasing it from the body.
   
2. Change it → Rewrite the story and/or shift their energy with a reset move: shake out their arms, stretch, or repeat a reset phrase like “New moment, new me.”
   

This quick reset breaks the cycle of negative self-talk and puts athletes back in control of their mindset.

Why These Tools Work

Both strategies do the same thing in different ways: they interrupt the spiral.

Instead of carrying a bad moment into the next class, practice, or game, athletes learn to hit reset—fast. The result?
✔ Greater resilience
✔ More consistent performance
✔ Less stress carried into everyday life

For Parents, Too

Parents, these aren’t just athlete tools—you can use them at home as well.

Next time your athlete comes home frustrated, encourage them to try a reset instead of brushing it off. Small shifts like these help create a culture of resilience and recovery in your home.

Want More Reset Strategies?

The Back-to-School & Sport Reset Guide is packed with practical tools like these to help athletes (and parents!) start the school year and sports season strong.

📥 Download your free guide here.