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The Women's Sports Alliance


10 Steps to Journaling Effectively as a Female Athlete

Within this Advancement Zone Newsletter, we take a deep dive into how a female athlete can journal effectively to enhance performance, track progress, and maintain overall well-being. Below is a suggested process for journaling as a female athlete.

What is Journaling?

Journaling is a personal practice, and there's no one-size-fits-all approach. Tailor your journaling process to your unique needs and goals as a female athlete, and don't be afraid to experiment with different formats and techniques until you find what works best for you.

Journaling is when you spend a short amount of time writing down the emotions that you’re feeling, so that you can process and reflect on something that has happened.

Journaling has been shown to be a helpful tool in managing your own mental health, stressful events, such as dealing with injury or, performance-related concerns, and other areas that might be affecting you mentally.

10 Steps to Journaling Effectively

Journaling can be a highly effective tool for female athletes to enhance performance, track progress, and maintain overall well-being.

1. Begin by setting clear, specific goals for your athletic pursuits. These goals can be related to your training, performance, or personal growth as an athlete. Writing down your objectives helps you stay focused and motivated.

2. Next, select a journal or notebook that resonates with you. It can be a simple physical journal, a digital note-taking app, or a specialised sports journal designed for athletes. Choose something that feels comfortable and suits your style.

3. Establish a regular journaling routine. This could be daily, weekly, or after significant training sessions and competitions. Consistency is key to deriving meaningful insights.

4. If you decide to log each training session, before your training sessions, take a few minutes to jot down your expectations, intentions, and any concerns or anxieties you may have. This pre-training reflection can help you mentally prepare and stay focused during your workouts. During your training sessions, record key information such as the exercises, sets, reps, and any modifications you make. Include details like the intensity, duration, and how you felt during the workout. Note any breakthroughs or challenges you encountered. Then, after each training session, reflect on what went well and what could be improved. Analyse your performance objectively and consider how you can make adjustments in the future. This helps in fine-tuning your training practices.

5. When logging competitions and major events include details about your performance, your mindset, and any external factors that may have influenced your performance. This can be valuable for future preparations.

6. You should also consider logging your nutrition and recovery. Document your meals, hydration, and sleep patterns. Note any supplements or dietary changes you're making and how they affect your energy levels and performance.

7. Pay attention to your emotional and mental well-being. Journal about your stressors, mood, and mental challenges you face as an athlete. This can help you identify patterns and find ways to manage stress effectively.

8. If you encounter injuries or need to recover from intense training periods, use your journal to track your rehabilitation progress, pain levels, and any treatment strategies you're using.

9. Use your journal for long-term planning. Set new goals, map out training cycles, and create a strategy for the future. Reflect on your growth as an athlete and how you've evolved over time. Research suggests that you are 42% more likely to reach a goal, if you write it down.

10. Don't forget to celebrate your achievements, both big and small whilst journaling. Acknowledging your successes can boost your motivation and confidence, and it makes for a great read in years to come when you take in all that you have overcome and achieved.


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