10 Small Ways Athletes Can Boost Self-Confidence (Without Waiting for a Big Win)

If you're an athlete that feels like confidence has to come from results, praise from a coach or family member or a perfect performance... you're not alone.

But the truth is: confidence comes before the result, not the other way around. It comes from what you choose to do, daily.

That means the best time to start building your self-confidence isn't after you feel you had a bad game- it's now.

Here are 10 small ways that athletes can start to take control of their confidence, but don't think you need to start doing all of them at once. Pick and choose what fits your needs right now, to start raising your low confidence and keep growing from there.

1. Practice Positive Thoughts
The inner voice of an athlete has more power than you realize and the way you speak to yourself- especially after a mistake- can help you bounce back or break you down. Instead of thinking, "I always mess this up," change your negative thought to how you can do something differently next time.

What you repeat to yourself becomes what you believe. So make sure your thoughts are aligned with how you want to perform.

2. Be a Great Teammate
Confidence isn't just about you. It's also about how you impact your teammates around you. The energy, attitude, and accountability you give to our teammates naturally makes you feel more connected and capable.

The role you play on your team should never effect the kind of teammate you are. So keep showing up and boosting the people around you to keep feeling good things about yourself.

3. Get Prepared
I've always considered this one of the easiest ways to get a quick and easy boost of self-esteem of confidence. Show up prepared- for yourself and your team. Know your plays, get adequate amounts of sleep, eat to feel good, have everything you need ready the night before practice or games, lock-in to your pre-game routine.

When you've done the work, you don't have to hope for the best. You're ready for it.

4. Stand Tall
Your body language send a message to yourself and everyone around you- so what do you want them to receive? If you're slouching on the way to the field, looking away from others and draging your feet, your brain starts to believe you're unsure. And your opponents start drooling.

Next time pressure or doubt creeps in, stand tall, take up space and allow your actions to send the message to your own brain, your opponents, your teammates and coaches that says, "she's ready."

5. Keep Learning
Confidence grows when your skills do. Athletes often put up a shield of perfection because they think that's what is expected of them.. but it's not. Being curious, asking questions, accepting feedback and learning from every failure or success builds your inner belief.

The more you keep learning, the more value you'll bring day after day.

6. Set a Small Goal and Crush It
It doesn't always need to be ' go big or go home.' Sometimes the best way to start feeling positive thoughts about yourself are by setting simple, realistic goals and actually following through to achieve it.

Confidence grows when you keep promises to yourself.

7. Change a Small Habit
A mistake often made, is thinking your habits have to be drastic to be effective. But the truth is you don't have to overhaul your life to see positive progrress. Just pick one small habit that you would benefit from adding ot subtracting from your daily routine.

Something as small is waking up 10minutes earlier, stretching before bef, packing your bag the night before, can lead to big changes. When you consistently achieve the small things, your brain registers, "I'm in control!"

8. Focus on Solutions, Not Problems
It's easy to dwell on things that go wrong. But confident athletes know to look for what's next. When something goes sideways, always be asking yourself, "What is one thing I can do right now to move forward?"

That shift- from problem focused to solution focused- builds trust in your ability to handle adversity.

9. Smile (Seriously)
It might sound cheesy, but smiling can actually improve your mood, lower stress and increase your sense of control.

Smiling during warmups, between reps, or after a tough moment in the middle of a big game reminds your brain, "I've got this." Confidence doesn't always have to look so serious- it can look joyful too! Just ask Te-Hina Paopao.

10. Keep Your Bag (or Locker) Clean
Yeah, this might seem random- but how you care for your space often reflects where your mindset is at. A messy bag might not seem like a big deal, it organizing your grear, folding your uniform, and staying on top of the little things shows that you're someone who'se dialed in. That matters.

Confidence often starts with the things no one sees- and how how you prepare behind the scenes is one of those things.
——

You don't need to wait until you're the best on the team, or for a certain number of wins, goals, or any other stat to feel confident this season. You just need to choose to start showing up like someone who's building belief- one small action at a time.

About Coach Kristin Tullo, creator of Think Strong. Play Strong Mental Performance Coaching:

I’m a Mental Performance Mastery Certified Coach and Strength and Conditioning Coach with over a decade of experience working with athletes at all levels, from youth to collegiate and beyond.

If you’re looking to sharpen your focus, reclaim your confidence, and stay motivated for yourself or your team of athletes find ways to work with me, or follow me on Instagram for daily tips and news on coaching opportunities.