Mindful Performance Reset Worksheet
Mindful Performance Reset Worksheet
Objective: Use mindfulness to reset your focus, build confidence, and center yourself before or after a high-stakes event.
Step 1: Find Your Reset Space
Take a moment to set up your environment. Where are you completing this exercise?
- Describe your surroundings in a few words (e.g., quiet room, park bench):
Step 2: Progressive Focus Narrowing
Start by grounding yourself in the present moment.
- Look around and identify three objects in your surroundings:
- Shift your focus inward. Take 5 slow breaths and pay attention to your body and sensations.
- Write one word to describe how you feel after focusing on your breath:
- Bring your attention to the task or event ahead.
- What is the most important thing you need to focus on right now?
Step 3: Performance Visualization
Close your eyes and imagine yourself succeeding in your task or event.
- Answer these prompts as vividly as possible:
- What do you see? __________________________
- What do you feel? __________________________
- What do you hear? __________________________
- Picture the positive outcome:
- Describe the result you visualized (e.g., hitting the winning shot, finishing the exam confidently):
Step 4: Positive Self-Talk
Shift your mindset with empowering affirmations.
- Write three positive affirmations that you can say to yourself:
- I am... _________________________
- I can... _________________________
- I will... _________________________
- Repeat these affirmations to yourself quietly or out loud.
Step 5: Anchor the Moment
Take a deep breath, hold it for 5 seconds, and exhale slowly.
- Complete this sentence:
“I am ready to...” _____________________________________________________
Reflection (Optional)
Reflect on your experience with the exercise:
- How did this exercise affect your focus or mood?
- Which part of the exercise felt most helpful? Why?
- What is one thing you’ll do differently or improve next time?
Tips for Success:
- Use this worksheet whenever you feel stressed, anxious, or need a focus reset.
- Save your reflections to track your growth and improve your mindfulness practice over time.