Our mindset — the internal stories we tell ourselves about events, circumstances, and challenges — can shape  how we feel, act, and perform. In sports, where adversity is common and success is hard-earned, these mindsets become especially impactful. When we master our mindset, we gain greater control over how we respond to challenges, setbacks, and achievements.

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There are two mindsets in particular that play a big part in responding with resilience: the growth mindset and the stress-is-enhancing mindset. By understanding and adopting these perspectives, athletes can enhance their mental resilience and  physical performance.

Why Mindset Matters

Mindsets aren't just idle thoughts; they actively shape our perceptions, attitudes, and actions. Imagine two athletes: one believes they can succeed only when everything is perfect — when their coach is in a good mood, when their teammates play perfectly, and when they've felt good all week. This athlete has a “fixed mindset,” meaning their confidence hinges on external factors. When circumstances aren’t ideal, their ability to persevere diminishes.

In contrast, an athlete with a growth mindset might believe, “I’m prepared to stay mentally poised in adversity.  I know how to embrace a challenge. I don’t have to be perfect to succeed; I just need to give my best effort.” This mindset fosters persistence, adaptability, and confidence, even in less-than-ideal situations.

Mindsets like these shape how athletes perceive and respond to their own efforts, challenges, feedback, and setbacks.

Cultivating a Growth Mindset

The first powerful mindset is a growth mindset. This is a mentality that views improvement as an ongoing journey. A growth mindset is the belief that abilities, intelligence, and talents can be developed and improved over time through effort, learning, and perseverance. Unlike a fixed mindset, which assumes that abilities are static and unchangeable, a growth mindset embraces challenges as opportunities for growth, views setbacks as part of the learning process, and values resilience and persistence. This approach fosters a love for learning and resilience, enabling individuals to overcome obstacles and reach their full potential. With a growth mindset, an athlete sees setbacks and imperfections not as signs of inadequacy but as natural steps in a continuous learning process.

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A useful analogy is the growth curve: early in development, gains may come quickly with little effort. However, as an athlete accumulates experience, improvement takes more effort to yield results. This phenomenon mirrors a growth curve, which is steep early on and gradually levels out. Athletes often expect their progress to look like a smooth upward line, but real growth is often bumpy, with peaks and valleys along the way.

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The Growth Mindset Approach to Setbacks

An athlete with a growth mindset will expect times of adversity and understands they are temporary, even necessary. When progress seems to stall or dip, this mindset allows them to see these periods as opportunities to learn and improve. By not over-focusing on setbacks, they can keep their eyes on the bigger picture.

For instance, during a particularly tough week, instead of saying, “I’m getting worse,” a growth-minded athlete might think, “This is a part of my journey. What can I learn here?” They reframe these challenges as a chance to build skills they may not have otherwise developed. This way, setbacks aren’t devastating; they’re a natural part of athletic growth.

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Three Keys to Developing a Growth Mindset

1. Reframe Self-Talk Around Failure and Adversity: When an athlete encounters difficulty, they can avoid negative self-talk by using language that acknowledges the potential for growth. For example, instead of “I can’t do this,” they might say, “I haven’t figured this out yet.” Rather than avoiding challenging drills, they can choose to say, “I need to work on this skill, and I’m excited to see how much I can improve.”
2. Focus on Process Over Outcomes: Outcomes like wins and losses hinge on factors outside of an athlete’s control. Instead, growth-minded athletes focus on their preparation, attitude, and effort. Success becomes less about external outcomes and more about personal progress and the journey to improvement.
3. Prioritize the Controllables: By concentrating on factors like their attitude, preparation, and work ethic — things they have direct control over — athletes can experience greater confidence. They feel empowered because they’re setting goals within their reach, reducing the power that external factors have over their emotional and mental state.

Strategy 2: Adopting a Stress-is-Enhancing Mindset

A second mindset that supports athletic growth is the stress-is-enhancing mindset. Athletes who adopt this perspective see stressful situations not as threats but as chances to grow stronger. This mindset is grounded in the belief that reasonable stress is not harmful, but actually a valuable tool for development.

Stress becomes an energy source, fueling the body and mind to meet the demands of a tough competition. Athletes with a stress-is-enhancing mindset are more likely to take on difficult challenges, push their limits, and build resilience. They understand that embracing stress — rather than fearing or avoiding it — is key to long-term growth.

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Benefits of a Stress-is-Enhancing Mindset

This mindset empowers athletes to view pressure situations as valuable practice grounds. When athletes experience high-stress scenarios, they can see it as an opportunity to refine their coping skills. Falling short is no longer a “failure”; it’s an experiment in resilience, and each setback helps them adapt and become more equipped for the next challenge.

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Three Strategies to Build a Stress-is-Enhancing Mindset

1. Reframe Self-Talk About Stress: Athletes can shift their perception of stress by changing how they talk about it. Nervousness can become excitement, butterflies can signal that the body is gearing up for peak performance. This change in self-talk transforms stress from a negative experience into a moment of potential.
2. Train Under Pressure: Incorporate high-stress practice scenarios, such as creating situations where athletes must perform under disadvantageous conditions or simulate high-stakes moments. Practicing resilience under stress enables athletes to perform better when these situations arise in real competition.
3. Create a “Do Hard Things” Culture: Rewarding athletes for their courage in facing tough challenges, whether they succeed or struggle, builds a team culture that values progress over perfection. Recognize effort-based goals and celebrate risk-taking, highlighting bravery as a success in itself.

Combining the Growth and Stress-is-Enhancing Mindsets

Athletes who integrate both the growth mindset and the stress-is-enhancing mindset experience a shift in how they approach their sport. Instead of shying away from challenges, they embrace them, knowing each one is a step toward improvement. Failures and stress become stepping stones, not stumbling blocks. By holding themselves to high standards without fear of setbacks, they find confidence in their preparation and resilience in their mindset.

Final Thoughts: Embrace the Journey of Mastery

Mastering your mindset is an ongoing process. A growth mindset helps athletes view challenges as opportunities, while a stress-is-enhancing mindset transforms stress into a tool for peak performance. Together, these mindsets allow athletes to handle adversity with resilience and confidence. They see success as a result of their commitment to improvement, rather than an accident of perfect conditions.

For athletes, coaches, and teams, adopting these mindsets creates a culture where growth is celebrated and stress is embraced. Whether you're striving for personal bests, championship wins, or simply enjoying the journey, a resilient mindset equips you to face every challenge head-on.