Answer 12 honest questions. You'll get a personalized score and breakdown across the 4 mental performance areas that separate good athletes from great ones.
Takes 3–4 minutes
12 questions
Instant results
Confidence
Before a big game or competition, how do you feel about your ability to perform well?
I doubt myself a lot and expect things to go wrong
I'm not sure. I hope for the best but expect the worst
I feel okay, but one bad moment can shake me
I believe in myself even when things get tough
I go in with full belief in my preparation and ability
Please select an answer to continue.
When you make a mistake during competition, what usually happens next?
It spirals. I make more mistakes and can't recover
I get in my head and it takes a long time to bounce back
I recover eventually but it costs me time and energy
I shake it off within a play or two
I reset quickly and play my next rep like nothing happened
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How often do you compare yourself to other athletes in a way that hurts your confidence?
All the time. it makes me feel like I'm not good enough
Often, and it usually gets in my head
Sometimes, but I can pull myself out of it
Rarely. I mostly focus on my own game
I use other athletes as motivation, not comparison
Please select an answer to continue.
Self-talk
What does your inner voice sound like when you're competing and things aren't going your way?
Harsh and critical. "You're terrible, what are you doing?"
Mostly negative. I put myself down a lot
Mixed. sometimes I encourage myself, sometimes I don't
Mostly positive. I talk myself through it
Like a coach. calm, instructional, and encouraging
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Do you have specific phrases or cues you use to reset your mindset during competition?
No. I've never thought about that
Not really. I just try to push the negativity away
Sometimes. I try to use positive words but it's not consistent
Yes. I have a few go-to phrases that help
Yes. I have a practiced mental reset routine I use every time
Please select an answer to continue.
After a loss or poor performance, how do you talk to yourself?
I beat myself up for days. it's hard to let go
I'm pretty hard on myself, but it fades eventually
I try to reflect, but negative thoughts creep in
I process it, find the lesson, and move forward
I treat myself the way I'd treat a teammate. with grace and accountability
Please select an answer to continue.
Focus
How easy is it for you to stay present during competition. not thinking about the score, the crowd, or past plays?
Very hard. my mind wanders constantly
I struggle. external things pull my focus often
Decent. I lose focus sometimes but usually get it back
Pretty good. I stay locked in most of the time
I'm locked in. I play the next play, not the last one
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How does crowd noise, opponent trash talk, or bad officiating affect your performance?
It throws me off every time
It usually gets to me, even if I try to ignore it
It bothers me sometimes, but I manage it
I stay focused most of the time despite distractions
It doesn't affect me. I control what I can control
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Do you have a pre-competition routine that helps you mentally prepare and get dialed in?
No routine at all. I just show up and hope for the best
Not really. I warm up physically but that's it
Sometimes. I do a few things but it's not consistent
Yes. I have a routine that usually gets me focused
Yes. I have a locked-in mental warm-up I do before every competition
Please select an answer to continue.
Nerves
When you feel nervous before competition, what happens to your performance?
It tanks. nerves shut me down completely
I usually underperform when I'm nervous
It depends. sometimes nerves help, sometimes they don't
I've learned to channel nerves into energy most of the time
Nerves fuel me. I perform better when the stakes are high
Please select an answer to continue.
Do you have any strategies to manage nerves or anxiety before or during competition?
No. I just try to ignore them or push through
Not really. I know I should but don't know how
A little. I've tried breathing or other things but inconsistently
Yes. I use a few techniques that work well for me
Yes. I have a practiced toolkit I rely on consistently
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How do you think about pressure situations. a deciding point, a playoff game, a championship moment?
I dread them. high pressure makes me want to disappear
They make me anxious and I often don't perform my best
I handle them okay but it's a mental battle
I embrace them. I like being in the moment that matters
I seek them out. pressure reveals who you are and I'm ready
Please select an answer to continue.
—/100
Your breakdown by area
Ready to train your mental game?
The Mental Playbook is a guided journal built for competitive athletes ages 11–22. It trains the exact areas you were just scored on — confidence, self-talk, focus, and nerves — using the same methods used by elite performers.
