The Confidence Formula – Companion PDF

The Confidence Formula – Companion PDF
Self-Assessment & Confidence-Building Exercises


Self-Assessment: Where Is Your Confidence Now?

Before reinforcing confidence, it’s important to measure where you currently stand. Answer the following:

  1. How confident do you feel in high-pressure situations? (Rate 1-10)
  2. What situations trigger self-doubt for you? (e.g., late-game moments, public speaking, facing criticism)
  3. When you succeed, what do you tell yourself? (e.g., “I got lucky” vs. “I worked for this.”)
  4. When you make a mistake, what is your immediate reaction? (e.g., self-criticism or learning opportunity?)
  5. What limiting beliefs do you hold about your abilities?

Reflection: Based on your answers, what is one shift you need to make in how you think about confidence?


Daily Confidence Reinforcement Exercises

1. Identity Audit

  • Write down five words that describe how you see yourself as an athlete or performer.
  • Are these words empowering or limiting? If limiting, reframe them into a stronger identity.

2. Reframing Self-Doubt

  • Think about a recent mistake or failure.
  • Write down two versions of the event:
    • Negative framing: “I failed because I wasn’t good enough.”
    • Positive framing: “That moment showed me what I need to work on.”
  • Commit to using positive framing moving forward.

3. The Confidence Tracker

  • Every day, write down one action that builds your confidence (e.g., a great practice, stepping up in a meeting, pushing through a challenge).
  • Review your list weekly to see how you are growing.

4. The 7-Day Confidence Challenge

  • Day 1: Identify a fear-based belief and take one small action despite it.
  • Day 2: Use The Confidence Loop—take action first, even if you don’t feel ready.
  • Day 3: Track your daily wins and reflect on progress.
  • Day 4: Reframe a mistake as a learning opportunity.
  • Day 5: Implement a confidence-building routine before practice or competition.
  • Day 6: Watch an elite athlete and analyze their confidence habits.
  • Day 7: Reflect on the week—how has your mindset shifted?


Long-Term Confidence Plan

1. Set Confidence Goals

  • Choose one area where you want to improve your self-belief and track progress weekly.
  • Example: “I will improve my ability to take leadership on the court by speaking up at least once per practice.”

2. Surround Yourself with the Right Mindset

  • Who you listen to impacts how you think about yourself.
  • Seek out growth-minded teammates, mentors, and influences.

3. Commit to a Growth Identity

  • Confidence is built through progress, not perfection. Keep showing up.
  • Ask yourself daily: “What did I do today that reinforced my confidence?”


Final Thought:

Confidence isn’t something you wait for—it’s something you build. Keep reinforcing it daily, and over time, confidence becomes your default mindset.

Next Step: Complete the self-assessment, start the daily exercises, and commit to building confidence every day.