Using Journaling to Track and Improve Performance

Using JournaLing to Track and Improve Performance

In modern sport, athletes are constantly seeking small but meaningful advantages, methods that help them understand their inner world, refine their training, and gain clarity under pressure. One of the most powerful yet underrated tools in sport psychology is journaling. Accessible, low-cost, and highly adaptable, journaling provides athletes with a structured way to reflect, track progress, and enhance both psychological and physical performance.

This post explores the science behind journaling, how athletes can use it effectively, and why it has become a staple in high-performance environments.

Why Journaling Works: The Science Behind Reflection and Self-Monitoring

Psychological research consistently shows that self-monitoring, the process of observing and recording one's own thoughts, emotions, and behaviours, improves self-regulation and goal attainment. Self-monitoring is widely used in clinical, educational, and sporting environments because it increases awareness of patterns that might otherwise go unnoticed (Fitzsimons & Finkel, 2011; Kanfer, 1970).

In sport specifically, journaling supports:

Emotional Regulation

Writing about emotional experiences helps athletes regulate stress and improve recovery after setbacks. Pennebaker's (1997) seminal work on expressive writing demonstrated that structured reflection reduces rumination and improves psychological well-being, key outcomes for athletes facing competitive pressure.

Cognitive Clarity and Focus

Recording thoughts before and after training enhances athletes' ability to focus on task-relevant cues. Journaling helps identify distractions, negative self-talk, or unhelpful cognitive habits, enabling stronger attentional control (Gardner & Moore, 2007).

Motivation and Goal Adherence

Documenting goals increases commitment, especially when progress is tracked over time. Locke and Latham's (2002) research on goal-setting repeatedly shows that clear, measurable goals significantly enhance motivation and performance.

Performance Learning

Elite athletes often keep detailed training logs to evaluate what contributes to good performances and what detracts from them. This aligns with motor learning literature suggesting that deliberate reflection accelerates skill acquisition (Ericsson, Krampe, & Tesch-Römer, 1993).

In short: Journaling strengthens the mental muscles that underpin resilience, focus, and consistent performance.

Types of Journaling Athletes Can Use

There is no “one right way” to journal. Instead, different formats serve different psychological functions.

Performance Journaling

This style focuses on training sessions, competitions, and physical/technical progress. Athletes record:

• Training intensity
• Tactical goals
• Mental state before, during, and after performance
• What helped, what hindered
• Lessons learned

Performance journaling helps athletes identify patterns such as optimal warm-up routines, ideal arousal levels, or mental cues that improve consistency.

Reflective Journaling

Reflective journaling encourages deeper thought about the emotional and cognitive experience of being an athlete. It often explores:

• Confidence levels
• Reactions to setbacks
• Personal identity in sport
• Relationships with coaches, teammates, or parents

Reflective writing builds psychological flexibility, a strong predictor of high performance (Moore, 2009).

Gratitude or Positivity Journaling

Positive psychology research shows that gratitude journaling enhances mental well-being, resilience, and optimism (Emmons & McCullough, 2003). For athletes, it can reduce performance anxiety and help maintain perspective during challenging seasons.

Goal-Setting Journaling

This involves setting, tracking, and reviewing SMART goals. Studies show that regularly reviewing goals makes athletes significantly more likely to achieve them (Burton, Weinberg, Yukelson, & Weigand, 1998).

What Athletes Should Track: A Practical Framework

To make journaling actionable, athletes can use the following framework grounded in sport psychology best practices:

Pre-Training/Pre-Competition

• What is my intention for this session?
• What mental skills will I focus on (e.g., breathing, self-talk)?
• How confident or focused do I feel right now?
• What potential distractions do I need to manage?

During

This section is filled in afterwards, using retrospective reflection:

• What went well?
• What strategies worked?
• What didn't go so well?
• Who or what could help me for next time?

Post-Training / Post-Competition

• What did I learn today?
• What challenges did I face?
• How did I respond?
• What is one thing I want to improve next time?

Weekly Review

• What trends am I noticing?
• Am I progressing toward my goals?
• Are certain emotions or thoughts recurring?
• What will I prioritise next week?

This reflective cycle mirrors frameworks like Kolb's (1984) experiential learning model, which emphasises that reviewing experience is crucial for performance improvement.

Tips for Making Journaling a Consistent Habit

Keep It Simple: Perfectionism kills routine. A daily entry can be as short as three bullet points.

Pair It With Existing Routines: For example, journaling immediately after warm-down or while stretching in the evening.

Use Prompts When Needed: Questions such as “What challenged me today?” or “When was I at my best?” stimulate meaningful reflection.

Write Honestly: The journal is for you, not a coach, not a parent, not a judge. Authenticity makes the tool effective.

Review Regularly: Patterns only emerge when entries are revisited. Set aside time weekly or monthly to look back.

How Journaling Enhances Mental Skills Development

Journaling is especially useful because it integrates seamlessly with other mental skills:

• Mindfulness: Journaling increases present-moment awareness and reduces cognitive clutter.
• Self-Talk Training: By capturing inner dialogue on paper, athletes can identify and reshape unhelpful thought patterns (Hardy, 2006).
• Confidence Building: Seeing progress written down reinforces belief in one's abilities.
• Emotional Intelligence: Journaling improves awareness and understanding of emotional responses, aiding better decision-making under pressure.

A Realistic Expectation: Journaling Isn't Magic, But It Can Be Transformational

Journaling is not an instant fix. It doesn't eliminate bad performances or guarantee peak mental states on command. But over time, it cultivates:

• Greater self-awareness
• Clearer decision-making
• Better emotional control
• Stronger motivation
• Enhanced confidence

These qualities collectively form the foundation of psychological performance excellence.

Final Thoughts

Journaling is a simple practice with profound potential. By taking just a few minutes each day to reflect, athletes can sharpen their self-awareness, strengthen their mental skills, and create a personalised blueprint for consistent performance.

Whether you're chasing marginal gains or overcoming significant challenges, journaling provides a steady anchor in the often unpredictable world of sport. When used intentionally, it becomes far more than a notebook. It becomes a powerful tool for growth, resilience, and long-term success.