Challenge Map Worksheet

Instructions:
Use this worksheet to reflect on a current challenge you're facing. Follow the steps to map out what you can control, what you cannot control, and determine a clear action to move forward.

Step 1: Define the Challenge

Prompt:
What is the challenge or obstacle you are currently facing?

Example:
"I missed a key free throw in a high-stakes game, and it impacted my confidence."

[Write your challenge here]

Step 2: What Can You Control?

Prompt:
Identify aspects of the situation that are within your control. Focus on actions, behaviors, and mindsets.

Examples:

  • Practicing free throws under pressure

  • Using positive self-talk to rebuild confidence

  • Visualizing success in future high-pressure situations

[Write what you can control here]

Step 3: What Can’t You Control?

Prompt:
Identify aspects of the situation that are outside of your control. Recognizing these helps you let go of unnecessary stress.

Examples:

  • The crowd’s reaction

  • The outcome of the game

  • Teammates’ or coach’s opinions about the missed shot

[Write what you cannot control here]

Step 4: Take One Action to Move Forward

Prompt:
Based on what you can control, identify one specific action you will take to move forward.

Example:
"I will commit to practicing 50 free throws under simulated pressure before every game for the next week."

[Write your action step here]

When will you start? (Write a date and time.)
[Write your start time here]

Reflection Questions (Optional)

Reflect on the process:

  • How did it feel to separate what you can control from what you can’t?

  • What key insight did you gain about your mindset or actions?

  • How can you apply this approach to future challenges?

[Write your reflections here]

Key Takeaways

  • Focus energy on what you can control.

  • Let go of stressors outside your control.

  • Small, consistent actions lead to meaningful progress.