How Athletes Can Bounce Back from Mistakes: 4 Mindset Strategies to Build Confidence
Mistakes are a natural part of sports, but for many female athletes, they can feel overwhelming and even shake their confidence. The pressure to perform well, meet expectations, and bounce back quickly can be mentally draining. However, learning to handle mistakes effectively is a skill that can transform your mindset and elevate your game. With the right strategies, you can approach mistakes as opportunities for growth rather than setbacks.
Recovering quickly from mistakes doesn’t just happen during games—it’s a mindset you can develop through consistent practice and intentional preparation. Whether it’s shaking off a bad pass, missing a critical shot, or miscommunicating with teammates, the ability to stay focused and resilient can make all the difference.
Here are four proven strategies athletes can use to bounce back and play with confidence when the bad passes occur:
1. Recognize and Reset
Acknowledge the mistake without harsh judgment and shift focus to the next action.
Mistakes happen, but letting them linger can hold you back. Recognize the mistake, let it go, and use a reset technique to refocus. This might be a deep breath, repeating a mantra like "Next play," or even a quick intentional, physical gesture, such as clapping your hands or adjusting your ponytail, to signal a fresh start.
Take Action: We can’t expect ourselves to remember every strategy just because we read about it once. Practice your reset routine in training so it becomes automatic during games.
2. Pump Yourself Up
It’s easy to get down on ourselves and start speaking negatively when things are going wrong. Replace negative inner dialogue with empowering statements to maintain confidence.
It’s easy to get caught up in self-criticism after a mistake, but this only chips away at your confidence. Replace negative thoughts like “I always mess up” with affirmations such as “I’ve prepared for this” or “I can handle anything.” Building a habit of positive self-talk keeps you motivated and focused on what’s next.
Take Action: Write down three affirmations to repeat during tough moments in practice or competition.
3. Focus on the Present
Stay fully engaged in the current moment to avoid dwelling on past mistakes.
When mistakes happen, it’s tempting to replay them in your head, but this pulls you out of the game. Instead, anchor yourself in the present. Focus on what you can control, like your next move, your breath, or the communication with your teammates.
Take Action: Practice mindfulness exercises, such as 5-minute breathing drills, to strengthen your ability to stay present under pressure.
4. Short Memory, Big Vision
Let go of mistakes quickly during games but reflect on them after to grow.
Top athletes know how to maintain a "short memory" during competition. Mistakes don’t define you—how you respond does. After the game, spend time reflecting on what happened and create a plan to improve, but avoid letting mistakes linger and affect your self-worth. You can read more about what it means to have a short memory, big vision in this article.
Take Action: Keep a post-game journal to reflect on lessons learned and track progress over time. If you need more journal prompts, take a look at the highlights on my Instagram page here to help your pen moving.
One of the most important things for all female athletes to remember is this:Recovering quickly from mistakes is a skill you can build. By recognizing and resetting, practicing positive self-talk, staying present, and keeping a short memory with a big vision, you’ll develop the resilience and confidence to thrive under pressure. Remember, it’s not about being perfect—it’s about showing up, bouncing back, and continuing to grow.
Ready to level up your mindset and performance? Join our Think Strong, Play Strong online community for high-achieving athletes to learn the tools and strategies that elite female athletes use to stay confident and resilient, no matter what challenges they face.
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. My unique journey sets me apart—I didn’t come from a traditional college athletic background. Instead, my foundation is in social work and psychology, and my coaching is rooted in what I learned from stepping away from competitive sports and reflecting on what I missed.
My mission is to help athletes see their value beyond wins and losses, play to their full potential, and understand that perfection isn’t the goal—progress and enjoyment are. I believe that with the right mindset, athletes can embrace setbacks as part of their journey and thrive under pressure.
If you’re looking to sharpen your focus, boost your confidence, and stay motivated, follow me on Instagram for daily tips. You can also join my email list to stay updated on free workshops and mental performance training opportunities designed to take your game to the next level.
