Mindset tips from the Olympics

“Now what?” It’s a question many athletes ask themselves after returning home from the Olympic Games. It’s also a question the rest of us may be contemplating as we figure out how to fill the Olympic-sized hole in our hearts and schedules.

After every competition, elite athletes take time to debrief. They analyze their performance, assess their preparation, and re-evaluate their goals. While most of us didn’t compete in the Paris 2024 Olympics, we can still extract meaning from the games.

So, let’s honor the 16 days we spent in awe of the world’s greatest athletes by taking a page from their playbook. Below are 8 Olympian-approved ways to fortify your mental game and elevate your performance - in whatever arena you perform.

Let joy in

The Olympics are no joke. Anyone who qualifies to compete on the world’s biggest stage pushed through years of blood, sweat, and tears. Every single athlete wants to win a medal and they take their training seriously in pursuit of that goal. But, the ones who get the most out of their experience don’t lose sight of the fact that these are called the Olympic Games. Games! There’s supposed to be an element of play - and when athletes embrace that, we all notice. Well, this year, joy was in full effect. There seemed to be an undercurrent of joy everywhere. Maybe it had to do with Snoop Dogg’s presence or because it was the first post-pandemic Olympics. Or maybe it just seemed extra bright in contrast to the dim nature of current world events. Whatever the reason, joy was pervasive. So, as we re-engage with the world and tackle our daily challenges, let’s give ourselves permission to delight in the moments of joy that will inevitably arise.

Know thyself

It’s a human tendency to define our identity by the things we do and to measure our worth by the goals we’ve accomplished. But let me ask you a question: Who are you beneath the labels? What remains when you strip away the accolades, the status symbols, and even the thoughts and emotions that borrow space in your mind and body? One of the ways that we can connect to our deeper self is to explore broader interests. Try something that challenges you. Double down on something that lights you up. Get curious about who you are outside of your primary roles. Gabby Thomas sprinted her way to gold in the 200m, certainly due in part to the healthy relationship she has with her sport. As she said, “who I am off the track has always come first . . . your sport is not who you are.” When we put a little distance between who we are and what we do, we protect ourselves from becoming dependent on the highs and crashing with the lows.

Articulate your why

In many ways, the road to the Olympics is similar to any journey. There are peaks and valleys, delays and detours. Some days you coast and others you hit every red light. When the road gets rocky and you debate whether or not to continue, it helps to remember the reason you embarked on that journey in the first place. One athlete with a well-defined purpose is BMX racer Alise Willoughby. Her husband, Sam, was also an elite BMX racer and Olympic medalist, but a devastating crash in 2016 left him paralyzed. Now, he’s Alise’s coach. She speaks about giving 100% to honor her husband’s fight and the way he shows up for her. She certainly has tough days, but with her rock solid ‘why’, she shows up with intention and keeps moving forward. So, take time to reflect on why you pursue the challenges in your own life - and then write them down. Refer to this “purpose statement” on the days you need a bit more fuel.

Talk to yourself

Suni Lee does it. Australian swimmer Ariarne Titmus does it. Countless other athletes do it. They talk to themselves before (and often during) competition. Why? Well, self-talk is an effective strategy for both motivation and focus. When you speak to yourself, particularly in second- or third-person, and use phrases like, “you’ve got this” or “let’s go, Daya [insert your name]”, you’re essentially revving your engines. Try it right now. Think about an obstacle on your horizon and say out loud, “you’ve got this! Keep going!” Didn’t that give you a jolt of energy? Another way to use self-talk is to re-direct your attention. When you use cue words, you’re telling your brain what to focus on. This can be as simple as saying the word “here” when you notice your mind wandering, or “breathe” when you’re gearing up for a challenging conversation.

Be prepared

We don’t always know when an opportunity will strike. Sure, sometimes we create one. But typically, opportunity arises spontaneously and our job is simply to be ready for it. In early July, opportunity struck for cyclist Kristen Faulkner after Taylor Knibb resigned from her road racing spot on Team USA. Kristen was ready - and boy oh boy, did she seize the opportunity. Not only did she stun everyone by winning gold in the road race, but she did it again a few days later, earning another gold in the track cycling team pursuit. So, as you commit to your craft and sharpen your skills, stay ready to jump into action.

Prioritize your mental health

We all know the story. At the Tokyo 2020 Olympics, Simone Biles withdrew from team competition after experiencing the “twisties” on vault, a mental block that interferes with a gymnast’s ability to orient themselves in space. This triggered a deep depression and caused her to step away from competing for 2 years, during which she prioritized her mental health. Her courageous move paid off. Yes, she podiumed (x4), but more importantly, she got herself to “a really good spot mentally.” Achievements are hollow if they’re not reached with a healthy mind. Make it a daily practice to tune out the noise, sit quietly with yourself, and listen to the needs of your heart and your mind. When something feels “off”, even if you can’t articulate it, ask for help.

Control the controllables

Imagine training in swimming, biking, and running, and then arriving in Paris to learn that the triathlon may become a duathlon due to high levels of E.coli in the Seine. Or, imagine having to sleep on cardboard beds or getting sick on day 1 of the games. You could either let those stressors affect you and wallow in self-pity, or you could calmly devise a contingency plan and trust that you’re capable of competing at your highest level regardless. One strategy exerts a lot of mental energy; the other preserves it. Choose your adventure. Every single day, you make thousands of micro-decisions around where to focus your attention. Are you focusing on the things within your control? Or are you spending time on the things you have no control over? Stay focused on the elements within your circle of control - your attitude, your preparation (mental and physical), and your effort - and let go of the rest.

Elevate others

One of the many beautiful moments of these games occurred at the medal ceremony for the women’s gymnastics floor routine. Simone Biles (silver) and Jordan Chiles (bronze, which is now, heartbreakingly, being disputed) bowed down to Brazil’s Rebeca Andrade as she stepped up to the podium to receive gold. With one powerful gesture, the “-iles” teammates demonstrated the three Olympic values, as defined by the International Olympic Committee: Excellence, Friendship, and Respect. Elevating others doesn’t dim our own light. In fact, it makes us even more radiant. 

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While the Paris Olympics may be over, the lessons from these games can live on in each of us. Practice the mental strategies of the Olympians we so thoroughly enjoyed watching, and use their stories as inspiration to discover your personal best.