How Athletes Can Create their own Confidence Jar
As a sport psychologist, I have worked with countless female athletes who struggle with low confidence levels. A lack of confidence can greatly hinder an athlete's performance, both physically and mentally. Confidence is a loaded issue and there are a lot of great ways to work on it. One technique I often use is called a "Confidence Jar," which helps athletes build their self-esteem and resilience. In this blog post, I will explain what a Confidence Jar is, how to create one, and why it's helpful.
What is a Confidence Jar?
A Confidence Jar is a simple yet effective tool that can help athletes boost their confidence and improve their self-esteem. The jar is a clear container that holds post-it notes, each containing a positive action or achievement that the athlete has accomplished during their workouts or training sessions. These actions can be as simple as completing a difficult workout, hitting a personal best, or even just showing up to practice on a day when they didn't feel like it.
How to Create a Confidence Jar
Creating a Confidence Jar is easy and fun! All you need is a large clear container, such as a cookie jar or mason jar, and some post-it notes. If you want to make it more visually appealing, get some colorful markers or pens. Here are the steps:
Create notes based on actions that are:
positive
specific
action-oriented
under your control
Choose a container: You can use any large clear container you have at home. Make sure it's big enough to hold a lot of post-it notes.
Get some post-it notes: Purchase or gather some post-it notes. Scratch pieces of paper or construction paper will also work well. Choose a color that stands out to you and makes you happy.
Write down positive actions: After each workout or training session, write down at least one positive action that you took that moved you closer to your goals or your values as an athlete. Write it down on a post-it note, fold it up, and place it in the jar.
Keep going: Keep writing down positive actions or achievements and placing them in the jar. You can do this after every workout, every few days, or after each competition, depending on your preference.
Read your notes: When you're feeling down or lacking in confidence, dump out the post-it notes from the jar and read them. You'll be reminded of all the positive actions you've taken and the progress you've made towards your goal.
Why is a Confidence Jar Helpful?
A Confidence Jar is a helpful tool for several reasons:
Boosts confidence: The act of writing down positive actions or achievements and placing them in the jar can help athletes recognize their own strengths and build their self-esteem. Seeing tangible evidence of their progress can help them feel more confident in their abilities.
Provides motivation: Reading through the post-it notes can also provide motivation to continue working towards their goal. Seeing how far they've come and how much they've accomplished can help athletes stay motivated and focused on their goal.
Builds resilience: Inevitably, there will be setbacks and failures throughout the season. However, having a Confidence Jar can help athletes build resilience and overcome those setbacks. They can read through their past achievements and remind themselves that they are capable of success.
Encourages positive self-talk: The act of writing down positive actions or achievements can also encourage athletes to engage in positive self-talk. Instead of focusing on what they did wrong or what they need to improve, they can focus on what they did right and what they're proud of.
Conclusion
A Confidence Jar is a simple yet powerful tool that can help athletes build their confidence, motivation, and resilience. By focusing on their positive actions and achievements, athletes can develop a more positive mindset and overcome setbacks and challenges. Creating a Confidence Jar is easy and fun, and it's a great way to celebrate small wins over the course of their season.
