Do you feel like your confidence is fleeting? where it comes and goes or slips away when you need it most? Well, you are not alone. This experience is universal - which is why so many athletes are trying to figure out how to be more confident every time they step onto the field, ice, or court. But most athletes are working on their confidence the wrong way. The first thing I (Coach Sara) tell my clients about confidence is that it isn’t just a feeling; it’s about trusting your capabilities. Confidence, at its core, is the belief in your ability to execute what you’ve trained for, even when things don’t go perfectly. The greatest challenge any athlete faces, including you, is preventing their confidence from slipping away when they need it most. Their primary goal is to feel more confident every time they step onto the ice, field, or court. But here’s where the conversation often takes an unexpected turn. Instead of chasing a fleeting feeling of confidence, I guide them toward building a deep trust in their skills, in the process they’re following, and in themselves. One of the first steps in this journey is to help athletes define what confidence means to them. When they say they want more confidence, I ask them to articulate what that looks like. Often, they describe it as believing in themselves and trusting their abilities. From there, we work on identifying the daily actions and mindsets that reinforce that trust—so that, regardless of outcomes or mistakes, they remain confident in their ability to overcome challenges. This process can be easier said than done. You need to persistently engage in the actions and mindset that work for you. This process is especially true in the face of adversity. Look at these moments as opportunities to double down on your process. And every time you stick to your actions and mindset despite being faced with adversity, you strengthen your internal fortitude. Repeat this over and over again. When you falter -learn from it, adjust, and move forward. This repetition is how you develop unwavering self-belief. Remember, true confidence isn’t built overnight—it’s built through being A.L.L. in on mistakes which is an acronym for: Accept mistakes Learn from mistakes Let go of mistakes Each challenge you face brings you one step closer to becoming an athlete who fully trusts their abilities, no matter the circumstances Please share this with anyone you think would be interested.

  It’s easy for athletes to get caught up in the grind. Whether you're competing at a local level or striving to be the best, it can be easy to focus on external measures of success. When I (Coach Adam) see athletes focus too much on this, it usually means they’ve lost sight of why they started playing in the first place. This happens over time, especially when athletes transition to higher levels of competition. The drive to succeed becomes about hitting benchmarks - more wins, more points, and more recognition. While these are not inherently bad things, when they become the primary motivators, athletes can experience a disconnect from the true passion that originally drew them to their sport. And when you lose sight of why you play, you start to lose your drive. You burn out. You feel frustrated. You may even start to doubt your love for the sport. When I work with athletes facing this struggle, the first thing I do is help them reconnect with the reasons they started playing in the first place. This is about uncovering the roots of their passion and re-centering their mindset on those core reasons. For some, it’s the sense of community - training together, playing games, or supporting each other through the highs and lows. For others, it might have been the pure joy of the sport itself, or the rush of competition. I’ve also worked with a lot of athletes whose primary motivator is actually the journey along the way - learning, developing, and growing. These reasons may have been buried over time, but they still exist. Once athletes reconnect with their "why," it changes everything. When the focus shifts back to passion instead of results, athletes rediscover their joy for the game. This shift makes the journey feel less like a burden and more like an opportunity to express their true selves. I always tell athletes: passion is a far more reliable motivator than any statistic or accolade. Results will always fluctuate - some games you win, some you lose. But if you’re driven by your true passion for the sport, the wins and losses become secondary. You’ll stay motivated through the tough times, and you'll find joy even in the most challenging moments. When you’re reminded of your "why," the sport stops being something you have to do and becomes something you get to do. Please share this with anyone you think would be interested.

In today’s world, success is often defined by external markers: stats, wins, rankings, and accolades. I (Coach Adam) believe society is creating a false narrative about success - often the conversation is much deeper than these shallow categories. We all know that an athlete can win the game but not play well. Or lose the game but play great. Unfortunately, society’s skewed version of success often defines external results as the ultimate measure of worth. But these markers are not fully within your control and, therefore, create a narrow and frustrating definition of what it means to be successful. For athletes, this can create a narrow and frustrating definition of what it means to be successful, because these markers are out of your control. While there’s nothing wrong with striving for great performance, relying solely on things you can’t control can limit your potential. Not reaching this “gold standard” leaves athletes feeling frustrated, deflated, and as a failure. This is where I introduce my favorite concept: the Personal Scorecard. A personal scorecard is a tool I use to help athletes redefine success on their own terms. We create a process to reflect on the things that are within their control - metrics like effort, attitude, preparation, and how they show up every day to train. These are the things that athletes have direct control over - factors they can influence and consistently improve. The power of the personal scorecard is that it allows athletes to track and celebrate their personal growth, effort, and improvement - regardless of the outcome of the game, or others’ opinion. When athletes start to measure their success through the lens of their personal scorecard, it helps them embrace a healthier relationship with their sport. Please share this with anyone you think would be interested.

Are you an athlete that cares a lot, but wonders if you might care too much? Then this is for you. First, let me put your mind at ease - the solution is NOT to care less. Your burning desire is what drives you to consistently work hard, compete, and push the limits. But this drive can also cause you to obsess about the results, tense up, and stress yourself out. The solution is not to turn down your care level or ambition - it’s a great thing and gives you energy. Instead, the solution is about supporting your high level of ambition with a mindset that keeps your external goals in perspective. You need to learn to detach from the results and park your ambition so you can immerse yourself in the process. This does not mean you lose any of the energy or care. Rather, it is about zooming out so you don’t get stuck zoomed in on the results. The reality is that the results are not fully in your control. And when you obsess, chase, and try to force a result - it will often make things worse. We see this commonly in the language of “I have to, I need to, I should…” The alternative I am suggesting is to still have the goal, but being able to park it. You break free from the weight of results and park your goals by flipping the switch from having an outside-in approach where everything is about chasing the goal, to an inside-out approach where you prioritize who you want to be and how you want to show up. That’s how you get dialed in. It’s about clarifying and committing to who you want to be. The last piece of the puzzle is to enjoy the moment by staying connected to the love of the game. Make sure the reason to flip the switch, break free & park the results, and then get dialed in on the process is because you love the game. Alternatively, if you try to have an inside-out approach so that you get better results, then you haven’t actually parked the results and you will still have the weight of results holding you back. Check out the recent diagram I made to help illustrate this inside-out (Mindset First Approach) versus the outside-in (Results First Approach):   I hope you found this helpful. Reach out with any questions and please share it with anyone you think would benefit. Cassidy

One of our clients recently shared their experience on how their child went from being an anxious athlete who couldn't perform well in games to a confident athlete who consistently performs at their best. They explain the process so well, I put the entire review below: “As parents of a young athlete with high aspirations, we couldn't be more thrilled with the transformative experience our daughter has had with CEP and her mental performance coach, Natasha Habert. Natasha's expertise in sport psychology and her genuine passion for helping athletes excel have made a profound impact on our daughter's athletic journey and personal growth. Before working with Natasha, our daughter faced challenges common to many young athletes: managing anxiety, translating her practice performance into games, building confidence, and handling the pressures of high-stakes competition. These struggles didn't just stay on the field—they affected her schooling and overall well-being. Natasha's personalized coaching approach addressed these issues head-on. She introduced our daughter to powerful concepts like focusing on controllables, embracing challenges with resilience, and shifting from reacting emotionally to responding thoughtfully. Natasha helped our daughter recognize that avoiding difficult thoughts and situations only causes them to resurface later. Instead, she learned to address these challenges directly—sitting with them, accepting them, and then moving through them. This approach has enabled her to gain perspective in high-pressure situations and develop tools to stay composed and focused. The results have been nothing short of remarkable. We've seen a significant boost in her confidence and a newfound ability to perform consistently at her best. She now approaches both sports and life challenges with a resilient mindset, viewing obstacles as opportunities for growth rather than setbacks. This positive shift has also improved her sleep and overall health, breaking the negative cycle she previously struggled with. One of the most rewarding aspects has been watching the strong rapport that has developed between our daughter and Natasha. Natasha's supportive and understanding nature has made her not just a coach but a trusted mentor. Our daughter feels genuinely heard and valued, which has empowered her to take ownership of her development both on and off the soccer field. We wholeheartedly recommend CEP and Natasha Habert to any athlete looking to elevate their performance and mindset. Their program has exceeded our expectations, providing our daughter with lifelong skills that extend far beyond sports. The investment in her mental game has proven invaluable, and we are grateful for the positive influence Natasha has had on her life.” As Mental Performance Coaches our primary goal is to deliver results like this to our clients. We strictly focus on 1-on-1 coaching because it is the most powerful way to transform your mindset. So if you are interested in learning more about our services or working 1-on-1 with our great team of coaches then click here to book a free intro session.

Parents play a huge role in the youth sporting experience, as such, Dr. Cassidy Preston has created these expectations for parents to strongly consider (watch the video above to find out more about Cassidy & why he made this resource). These expectations are based on applied experience and academic research. They set a standard for parents to help avoid common mistakes and follow best practices to optimize the impact on your child, the team, and the organization as a whole. These expectations will help to: Decrease unnecessary stress, conflict, and issues around sport. Increase satisfaction and healthy relationships between your child, parents, coaches, referees etc. Increase your child's well-being, mindset, and performance as well as life skills (e.g. confidence, focus, resilience). These expectations have been categorized into 3 main categories: 1. Parent Expectations Away from the Field of Play The Car Ride to Their, the Car Ride Home, & Anytime Talking About Your Child's Sport A common mistake is parents don’t let their child own the experience and process. When you over-coach and over share your opinion your child misses the opportunity to take ownership of their journey. In the car ride home, don’t talk first and share how you felt the game went — instead, let them self-reflect and share their opinion. This allows them to develop confidence in their own self-perception instead of always worrying about what everyone else thinks. The goal is NOT for them to chase your approval, rather the goal is about them being proud of themselves, owning their capabilities, and enjoying the experience. Confidence does NOT come from praise. If you repeatedly tell your child how great they are doing it won’t develop confidence. In fact, it can undermine it. Constant praise will make your child feel they need to constantly seek your approval, instead of focusing on how they feel about their experience, their progress, and their capabilities. Western culture has fallen into a trap where confidence is based on results and external validation. But that is a terrible definition that makes confidence dependent on external results. Which leads to athletes having yo-yo confidence that goes up and down with the results. Instead, true confidence is about owning one's capabilities based on the work they have put in. When athletes learn to own their capabilities day-in and day-out regardless of the variance in results, that is how they develop unshakeable confidence. Think of confidence as being grounded and centered. If you try to pump up and inflate your child they will naturally want to put themselves down. And if you are too hard on them and deflate them - they will tune you out. This is why 1a is about letting your child take the lead - without that step true confidence will not be achieved. One of the best life skills your child can learn through sports is resilience and grit. Which is all about developing a mindset that embraces challenges and views failure as a growing opportunity. [...]

  My (Coach Nicholas) favourite idea to work on with athletes is what I call the Vending Machine vs Slot Machine Mentality (shoutout to Ryder McIntyre on his support with building out this idea). Having a Vending Machine Mentality is all about exchange. You put something in, you expect something out. And that's when you lose your confidence. You feel like you’re doing well, but your coach isn't playing you as much as you want, you aren’t getting as many points as you expected, or people aren’t giving you the praise you think you deserve. Either way, you’re caught up in the game of guarantees, exchange, and absolute certainty. It’s extremely valuable for each and every one of us to build certainty in our ability to perform. The problem is when we try to create absolute certainty. This is when things go wrong. Instead, I find that a Slot Machine Mentality works much better. This is the idea that you need to have an input. You need to show up. You need to put your money in. You need to pull that lever. But then, you need to embrace the uncertainty between doing all that hard work and getting a certain result. The Slot Machine Mentality is much more in line with how life truly works. As an athlete, you must show up to work consistently. You must put in maximum effort. You must be willing to do what others are not. This is how you maximize your probabilities. But once you do everything you can to maximize your probability of success, you must also be able to embrace the uncertainty of your sport and life in general. In this Slot Machine Mentality you will experience uncertainty, this can be an unpleasant and painful experience. But, with that uncertainty comes hope. The problem with having a Vending Machine Mentality is that you’re so caught up in having absolute certainty that you forget that with all that certainty - comes the removal of any hope. Why have hope if you’re living in a world of guarantees? We all know absolute certainty is impossible to obtain…and that's why I love the Slot Machine Mentality. It’s all about maximizing your probabilities of success, embracing the unpleasant feelings of uncertainty, and leaning into the nerves and excitement of hope. Make sure you keep Pulling Your Slot Machine Every Single Day! Please share this with anyone you think would be interested.

Here is a dangerous idea that I think many athletes and people subconsciously fall into (I know I have in my life multiple times) — that the more successful you are in your sport or work means you are a better person. We live in a culture that constantly judges, compares, and ranks us. Who is the best player? Who is going to make it to the next level? Who played well? And who played bad? There is a place for this - one can get helpful feedback by using healthy comparison. But there are also a lot of problems that come from the constant judgment and the chase of results. The problem gets much worse when we take this one step further and start comparing people and life as whole. Our minds can wander into the realm of: who is a better person? Who is more successful? Who is winning at the game of life? Because of the constant judging and comparison in sport, why not do it in life in general? Well this is an even more dangerous game to play. If someone is the best hockey player in the world - does that make them a better person than someone else? Does that mean they are winning at life and others are losing? When you look at it with a critical lens, the idea of this should be ridiculous, yet have you fallen into this trap? Have you felt the weight of your performance be so heavy because in the back of your mind a part of you feels that you will be a better person if you succeed in your sport? If so - don’t worry - I think this is incredibly common and understandable based on how our culture operates. The good news is that it can be a simple shift to get out of that trap. The shift starts by drawing a clear line that success and failure in your sport does NOT dictate your worth as a person. In fact, I’d encourage you to embrace the idea of not playing the who is winning at life game at all. Instead, view each person’s journey in life as unique to them — because it is. There really isn’t a point in judging one person’s journey as better or worse than another person’s journey. So focus on your race, make the most out of your life, and enjoy your journey.

Athletes typically start a program with me (Coach Nicholas) because they’re overly focused on results, which leads them to overthink and worry - accumulating to the overarching feeling of doubting themself and lacking confidence. Why is this the case? Athletes usually notice these feelings during a transition period in their sport. An athlete is either trying to make it to the next level (or they just got there) and are trying to figure out how to thrive in this new environment. Having doubt and lacking confidence makes sense, and it's an appropriate response - but we need to find a way to manage this difficult experience. The way I like to address it is to grab the word ‘confidence’ and kick it out - we get rid of it completely - I really don’t love that word. I think confidence is a mystical experience for most athletes where they become obsessed with avoiding the feelings of doubt and chasing the feelings of robust confidence. This obsession forms a powerful emotional charge - creating the extreme highs and lows that athletes often feel. Instead, I think we need to have a system to break confidence into a more practical and user-friendly form. The first way I help athletes do this is to replace the word confidence with self-belief. This doesn’t seem like the most drastic change - and it isn’t - but it is a fantastic first step! Confidence is truly an umbrella term. Everytime an athlete tells me they want to be more confident, I ask the simple question “what does it feel like when you’re more confident.” More often than not, athletes take quite a while to respond. They really have to sit back and think about what it means for them to feel confident. This is a problem - it’s a problem because athletes rarely spend the time defining what that confidence actually feels like. So, what do we replace it with? Self-Belief. Self-belief is a much more tangible and powerful way to build certainty in your game. I lean on Alfred Bandura’s work, where the sense of self-belief arises from four major categories of experiences: Previous Mastery Experiences: Going out into the world, doing it, doing it well, and doing it consistently Vicarious Experiences: Believing you can do something because you’re part of a community/team/group and you can compare your current ability to theirs. Knowing you are peers makes you believe that even if other people are better than you, that you can clearly develop that as well. The power of community! Physical & Emotional State: Having energy, being strong, mobile etc. This is all about your current physical and emotional feelings. Persuasion (Social & Personal): Being around people who will be supportive when needed while providing constructive feedback when necessary AND having a mental toolbox that allows you to become aware of, accept and influence yourself - AKA Personal Persuasion Where athletes go wrong is that they usually just pull from the first category - [...]

Looking back at the Paris Olympics, it shocks me that more athletes aren’t catching on. In a post online asking golfers what their main goal was for the Olympics almost every player said to either win a medal or win gold. And then you have Scottie Scheffler, who says the main goal is to “Have fun.” Instead of being fixated on results and chasing the gold medal, Scheffler’s priority is about enjoying the game. The result - he wins gold! When are people going to catch on? When are people going to realize that prioritizing your enjoyment of the game optimizes your probability of success? It’s important to note that Scheffler still wanted to win gold, it was obviously a goal, but it was NOT the priority. This subtle difference enables him to play more free, be in the moment, and perform when it matters most. Kudos to Scottie Scheffler for prioritizing enjoyment over results. Here’s to hoping his example will help inspire more to follow suit! Click on the image below to listen to my full breakdown.