Self-Awareness in Action Worksheet

Objective:
Recognize emotional triggers that affect your performance, and create an action plan to stay locked in under pressure.

Step 1: Spot the Trigger

Identify a recent moment when your emotions disrupted your focus or performance.

Prompt:
What happened, and what emotion did you experience?

Example:
During practice, when I felt blamed for a mistake, I became frustrated and shut down.

Your Trigger:
[Write your trigger here]

Step 2: Recognize Your Default Response

How do you typically react when this trigger shows up?

Prompt:
What specific actions or behaviors do you tend to fall into?

Example:
I stopped communicating with my teammates and isolated myself.

Your Default Response:
[Write your response here]

Step 3: Build a New Response

Design a simple, powerful action you can take next time to stay in control.

Prompt:
What behavior will help you refocus and move forward when the trigger happens again?

Example:
When I feel blamed, I will pause, take a deep breath, and ask for clarification before responding.

Your New Response Plan:
[Write your plan here]

Step 4: Reps and Preparation

Commit to practicing your new response before the next high-pressure situation.

Reflection Prompts:

• Where can you practice this new response during training this week?

• What is one small "cue" you can use to catch yourself early (before emotions take over)?

• How will you measure your progress?

[Write your reflections here]

Key Principle

Emotions are signals — not commands.
By training your response, you stay in control and build true mental resilience.