Journaling for Focus & Reflection: The Most Underrated Tool in Your Mental Game

David Logan
Jun 4
2 min read

Updated: Jul 3

By Spectator Sport | Athlete Development Series: Goal Setting & Growth

Some athletes train harder.

Some train smarter.

The best do both... and they journal about it.

That’s right, journaling isn’t just for writers or therapists, it’s a powerful tool for athletes who want to develop clarity, confidence, and consistency. If you want to play with purpose and lead with focus, you need to put pen to paper.

At Spectator Sport, we believe self-awareness is a superpower. Here’s how journaling helps athletes grow on and off the field and how to start your own simple, game-changing habit.

Why Athletes Should Journal

✅ Improves focus before games and workouts

✅ Builds emotional control after wins or losses

✅ Tracks progress over time (mentally + physically)

✅ Clarifies goals and your why

✅ Sharpens leadership and mindset

If you can write it clearly, you can train for it clearly. If you reflect on it, you can recover from it.

What Should You Write About?

No rules. No grammar checks. Just real thoughts.

But if you want structure, try these:

Daily Prompts for Athletes:

What’s my goal for today’s practice or workout?
What did I learn about myself today?
What did I do well today?
What challenged me or frustrated me?
What am I proud of this week?

Goal-Oriented Prompts:

What’s one area of my game I want to improve this month?
What habit do I need to build to level up?
What does success look and feel like to me?

Mindset + Confidence Prompts:

What would I say to my team if I was captain today?
What power phrase do I want to repeat this week?
What do I want my coach to see in me?

When to Journal

There’s no wrong time, just find your rhythm.

Morning: Set your focus and energy for the day
Post-practice: Process what just happened
Evening: Reflect, decompress, sleep better
Before games: Lock in mentally with clear intention

🧠 Tip: Even 3–5 minutes can rewire your mindset.

What to Use

Basic notebook or sketchbook
Digital apps (Notes, Notion, Day One, Evernote)
A custom Athlete Journal Template
Google Docs + voice-to-text
Or go old-school with a sticky note & Sharpie

Make It a Habit

Attach it to a routine (after practice, before bed, etc.)
Keep it simple, 3 questions a day is enough
Don’t overthink it. Write raw.
Re-read your entries once a month to track growth
Let it evolve with your season, game prep, injury rehab, college prep, etc.

Sample Entry

Date: Thursday; Goal for Today: Lead vocally in practice What I Did Well: Sprinted hard every drill What I Struggled With: Confidence after a missed play What I’m Learning: Leadership starts with energy, not perfection Next Focus: Visualize 2 game scenarios tonight

Final Word: Writing Builds Winners

You train your body every day. Why not train your mind, too?

Journaling won’t make you taller, faster, or stronger but it will make you sharper, more intentional, and mentally tougher than 90% of athletes who never stop to reflect.

At Spectator Sport, we don’t just tell stories.

We teach athletes how to write their own.