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Back to Gael Performance ToolkitFour tools you can start using this week.
Tool 1: The Confidence Notebook
When to use: Any time you feel your confidence dip. This is best completed throughout the week, not in the moment of a crisis.
How to do it:
- Open a notes app on your phone (or a notebook).
- Write down 10 specific things you do well in your position. Not “I’m a good player”. Specific. “I read short kickouts very well.” “I never give up on a 50-50 ball.” “I get back behind the ball after attacking.”, “I am really good at defending.”, “I am really good at shooting.”
- Add to it after every training and match.
Why it works: Confidence is evidence-based. When confidence drops, your brain stops noticing the wins. The ledger is the record of who you actually are as a player, available when your brain is lying to you.
Tool 2: The “Fact, Not Verdict” Reframe
When to use: After critical feedback from a coach, a teammate, or yourself.
How to do it:
- Write down the exact feedback. “The coach said my shooting was off.”
- Underneath, write the FACT. “I missed 3 of 5 shots in today’s session.”
- Then write the VERDICT your brain is making. “I’m a bad shooter / I don’t deserve to start.”
- Look at the gap between fact and verdict. The fact is data. The verdict is a story.
- Ask: what would I do if the facts were just data? (Usually: extra practice on the specific issue.)
Why it works: Cognitive-Behavioral Theory shows that the gap between event and reaction is where most distress lives. Catching the verdict before it becomes belief is one of the best skills you can build.
Tool 3: Pre-Match Confidence Routine
When to use: The 30 minutes before a match.
How to do it:
- Read 3 entries from your Confidence Ledger. Specifically things you’ll need in this game.
- Recall one specific moment In your career where you did the thing you’re worried about today. (Worried about taking a free? Recall the time you nailed one in a high-pressure spot.)
- One physical anchor. Boots, gum shield, hair, something the same every time.
- One cue word. “Trust.” “Sharp.” “Present.” Same one always.
Why it works: You’re activating the evidence before your brain has a chance to ignore it. Pre-performance routine research shows consistent routines reduce pre-match anxiety and improve focus.
Tool 4: Process Goals (not Outcome Goals)
When to use: Weekly, before training and matches.
How to do it:
- Pick ONE process measure for the week. Examples: “First to every ball in training”, “Get back to defensive shape within 5 seconds of losing possession”, “Talk to my marker for the whole game”.
- Track it. After the session, tick it or write down what got in the way.
- Don’t pick an outcome measure (“score 1-3”, “win the game”). Outcomes depend on factors outside you. Process measures are 100% in your control.
Why it works: Goal-Setting Theory shows process goals build skill and confidence faster than outcome goals. You always achieve a process goal you commit to, which is where the confidence builds from.
Putting it together
For a single week:
- Monday: Add to your Confidence notebook after training.
- Through the week: Use the Fact-Not-Verdict reframe on any feedback.
- Pre-match: Read the ledger, recall a moment, anchor + cue.
- Process goal: One for the week, tracked.
If you only do one of these, do the notebook. It’s the foundation.
Related articles
References
- Bandura, A. (1997). Self-Efficacy: The Exercise of Control. W. H. Freeman. Buy on Amazon
- Cotterill, S. T. (2010). Pre-performance routines in sport: Current understanding and future directions. International Review of Sport and Exercise Psychology, 3(2), 132-153.
- Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.
- Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). Guilford Press. Buy on Amazon
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