Journaling is one of the most powerful tools for improving sports performance. Whether you're an amateur athlete, a weekend warrior, or a professional competitor, tracking your progress, mindset, and goals can lead to major breakthroughs. However, to truly benefit from journaling, you need to approach it with the right mindset. That’s where C.A.T.C.H comes in.
C.A.T.C.H stands for Consistent, Self-Aware, Trusting, Curious, and Honest—the five essential traits that maximise the impact of journaling for sports performance. Let’s break down why each one matters.
Consistent
The tools in our journals are designed to develop consistency both on & off the field of play. The aim is to develop processes that work their way into your subconscious. Under "x" circumstance, your response/process is "y". But this takes a commitment to consistency. Might it mean that you are writing the same thoughts / processes time & again? Absolutely. Provided the process is one you believe in, you will get there quicker by making a full commitment to it.
The aim is to make your actions repeatable under a wide variety of circumstances.
The more regularly you log your thoughts, workouts, and reflections, the more data you collect on your progress. Over time, this builds a clear picture of what’s working and what needs adjusting. Consistency also helps reinforce discipline and commitment, traits that transfer directly to your training and competition.
Self-Aware - Create your great. Not someone else's.
Journaling fosters self-awareness, a crucial element for any athlete looking to improve. The ability to recognise patterns in performance, emotions, and mindset allows you to make smarter decisions. Are you more focused after a certain warm-up routine? Do you struggle with motivation at certain times of the day? Self-awareness through journaling helps you identify these details so you can make adjustments that enhance performance.
Trusting
Your journal is a personal space for reflection, but you need to trust in the process for it to work. Trusting yourself, your coach, and the insights you gain from your notes will help you stay committed to your growth. Doubt and second-guessing can hold you back, but by documenting and reviewing your journey, you build confidence in your own abilities and decisions.
Throughout our journals we encourage you to seek feedback, reflect on what's working and to seek out improvement.
Curious - Will the status quo get you to where you want to go?
Great athletes are always learning. Curiosity in journaling means asking the right questions: What made today’s session better than yesterday’s? How can I improve my reaction time? What techniques do elite athletes use that I can implement? Journaling isn’t just about recording data—it’s about exploring new ways to push your performance forward.
We guide you throughout our planners, but to really benefit you need to be curious about testing these different concepts and processes.
Honest - Only you know.
Perhaps the most important trait of all—honesty. Your journal is for you. If you’re not truthful about your struggles, weaknesses, and setbacks, you’re only holding yourself back. Honesty allows you to face challenges head-on and develop a plan to improve. It also makes your successes even more meaningful because they’re built on real growth and effort.
If you want to truly benefit from journaling for sports performance, embrace the C.A.T.C.H mindset. By being Consistent, Self-Aware, Trusting, Curious, and Honest, you’ll not only improve your game but also develop habits that make you a stronger athlete and person.
Start today—grab your sports journal and make your first entry. What went well in your last training session? What’s one thing you can improve? The more you commit to journaling with the C.A.T.C.H mindset, the faster you’ll see results on and off the field.