Mental Performance Coaching for Every Stage of Life

Youths (8–12)

Lifestyle Goals

• Develop Routine: Establish consistent habits for schoolwork, chores, and bedtime to improve organization and reduce stress.

• Build Confidence: Practice positive self-talk to enhance self-esteem and handle social or academic challenges.

• Learn Emotional Control: Use breathing techniques to manage frustration or anxiety.

Performance Goals

• Focus on Fundamentals: Set a goal to improve one key skill in their sport each week, like footwork, passing, or catching.

• Learn Teamwork: Practice effective communication and encouragement with teammates during practices and games.

• Handle Mistakes: Build resilience by setting goals for how to bounce back quickly after an error in play.

Teens (13–18)

Lifestyle Goals

• Time Management: Use a planner or app to balance academics, sports, and social commitments effectively.

• Stress Management: Implement mindfulness exercises to stay calm under pressure during exams or competitions.

• Improve Focus: Set daily goals for limiting distractions, like reducing screen time during study hours.

Performance Goals

• Master Game-Day Routines: Create a pre-performance routine that enhances focus and confidence.

• Strengthen Mental Toughness: Set a goal to stay composed under pressure in high-stakes moments, such as penalty shots or final innings.

• Visualize Success: Spend 5–10 minutes daily visualizing successful plays or games to boost confidence and improve muscle memory.

Adults (19-49) 

Lifestyle Goals

• Achieve Work-Life Balance: Use time-blocking to prioritize family, fitness, and personal growth alongside career responsibilities.

• Mental Resilience: Set daily mindfulness or journaling goals to handle stress and maintain emotional well-being.

• Health First: Establish fitness routines or step-count goals to maintain physical health despite a busy schedule.

Performance Goals

• Stay Active: Set achievable fitness milestones, such as running a 5K or completing a certain number of workouts each month.

• Skill Development: Focus on mastering a new sport or hobby to stay engaged and motivated.

• Improve Focus: Implement mental imagery techniques to enhance precision and consistency in recreational sports.

Seniors (50+)

Lifestyle Goals

• Stay Mentally Sharp: Set goals for engaging in daily brain exercises, such as puzzles, reading, or learning new skills.

• Maintain Mobility: Establish fitness goals focused on flexibility, strength, and balance.

• Social Engagement: Set a goal to participate in regular community activities to stay connected and active.

Performance Goals

• Prioritize Wellness: Set fitness targets that improve cardiovascular health and muscle strength, such as walking a set number of steps daily.

• Recreational Enjoyment: Master a low-impact activity like yoga, pickleball, or swimming for both fun and physical benefits.

• Celebrate Progress: Track and celebrate small wins, such as improved stamina or consistency, to stay motivated.