Radical Acceptance & Small Wins Tracker

Purpose:
This tool helps you manage frustration, reframe challenges, and build progress through daily wins — using Radical Acceptance and the Kaizen Philosophy (small, consistent improvement).

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Part 1: Radical Acceptance Reflection

Instructions:
Think of one part of your journey that’s hard to accept right now.

• What’s one thing about your development, training, or situation that feels frustrating or unfair?

• How does resisting that reality affect your energy, attitude, or performance?

• What would shift if you fully accepted it — and focused only on what you control?

Example:

• Hard to accept: “I’m not getting as much playing time as I want.”

• Impact of resistance: “I feel angry and lose motivation in practice.”

• Acceptance shift: “I can focus on improving, earning trust, and controlling my attitude.”

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Part 2: What You Can & Can’t Control

Instructions:
Make two lists. This helps shift your energy to where it matters most.

Things I Can Control:

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Things I Cannot Control:

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Part 3: Small Wins Goal Setting

Instructions:
Set clear, controllable goals for each time frame below. Keep them small — small wins stack.

Today:

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This Week:

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This Month:

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Examples:

• Today: “Be vocal on defense all practice.”

• This Week: “Stretch and hydrate daily.”

• This Month: “Watch film after each game.”

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Part 4: Reframe Your Challenge

Instructions:
Take a current negative thought and reframe it into a growth mindset.

Current Challenge Thought:

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Reframed Growth Thought:

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Small Wins Tracker

Purpose:
Celebrate the daily wins you control — mental, emotional, or physical. Momentum is built in small moments.

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Weekly Reflection

What small win am I most proud of this week?

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What patterns do I notice about my effort, focus, or mindset?

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What’s one thing I’ll focus on next week?

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