By SwimSwam Contributors on SwimSwam
Courtesy: Amy Cory, M.ED., NCC
We’ve all heard about the benefits of positive self-talk and how our internal dialogue can powerfully impact performance, but what if you don’t believe the statements you are repeating in your mind? When I ask swimmers what their go-to positive self-talk sounds like, the most common response is, “You’ve got this.”
Maybe you can relate. As athletes, we often try to hype ourselves up behind the blocks with encouraging words to build confidence and readiness. The catch? This strategy only works if you genuinely believe what you’re saying. When working with clients, my follow-up question is always: “You’ve got what?” And “How do you know? Where’s the proof?” Most swimmers admit that vague phrases like this are neither believable nor helpful.
The Power of Data-Driven Self-Talk
Generic statements like “You’ve got this” or “You’re going to crush it” lack substance because they’re not backed by evidence. Instead, I encourage athletes to lean on specific, concrete facts that prove they are prepared for a strong race. Here are a few examples of evidence-based self-talk:
I dropped 2 seconds in a broken swim last week—I know I’m capable.” “I’ve been holding faster intervals consistently in practice this month. I know I can get a best time today.” “I’m lifting 20 pounds more than I was two months ago. I’m stronger than ever.”Notice the difference? These statements are more powerful and believable because they are built upon factual data. Using data-driven self-talk is the key to turning doubt into confidence.
How to Record Your Wins
Developing this type of self-talk doesn’t happen overnight—it requires intentional practice. When standing behind the blocks, you may not recall every great thing you’ve accomplished over the past few months. Finding the evidence takes some preparation. I call this process “recording your wins.”
It starts with goal setting. The majority of you are already doing this, but most often when we think of goals, we think of goal times or cuts. I am going to ask you to take that a step farther. How are you going to achieve that goal time? What are the smaller process goals that you need to master in order to achieve your goal time? Maybe you need to set a specific goal related to the number of subkicks you will take off each wall. Maybe you are trying to improve a technical aspect of your stroke to improve efficiency. Write out your performance goal but write out your process goals as well. The more, the better!
Your process goals are what you should be working toward in practice each day. When you achieve a process goal, write it down. Record it as a win and celebrate the small, daily victories. If you have a good practice and are proud of yourself, always write it down.
A couple of days prior to your swim meet, pull out your list of wins. Reflect on your progress, then turn those wins into powerful self-talk statements like the examples above. The more you practice this, the more natural it becomes—even under pressure.
A Tool to Make It Easier: The Fluid Mental Performance Notes App
When I first started teaching this strategy to my athletes, I asked them to record their wins using the notes app on their phones. Since their phones were always nearby, it was a much better way to record the small victories than writing them on paper that would likely get lost or inadvertently thrown away.
Fast forward a year later—now I’ve created a dedicated app to streamline the process. I use it with the swimmers that I work with for mental performance coaching, but I’ve also made it available for athletes nationwide at no cost through the Apple App store.
The Fluid Mental Performance Notes app is simple and practical, with sections for:
Goals Your personal “why” statement Wins Lessons learned Benchmarks (perfect for tracking test set data or progress throughout the season)It also features a daily mental performance tip and a share button to easily send progress to your coach.
Give it a try! As we head into 2026, ditch the empty “You’ve got this” statements. Instead, set yourself up for true success. Define your process goals, record your wins, build your confidence, and watch your performance soar.
ABOUT AMY CORY
Amy Cory, M.Ed., NCC is the founder of Fluid Mental Performance, LLC. She provides mental performance coaching for competitive swimmers who are struggling with self-confidence, performance anxiety, motivation, comparison, and a host of other obstacles. Amy is a National Certified Counselor, former NCAA All- American, and USA Swimming coach who has led athletes to compete at the National level. Visit www.fluidmentalperformance.com for more information.
Read the full story on SwimSwam: Boost Your Confidence by Recording Your Wins
Hence then, the article about boost your confidence by recording your wins was published today ( ) and is available on swimswam ( Middle East ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( Boost Your Confidence by Recording Your Wins )
Also on site :