Build a mindset that serves you best by committing to daily habits that align with your goals, embracing challenges as opportunities to grow, and relentlessly outworking your competition. It’s about discipline, resilience, and the belief that every day is a chance to improve by 1%."

It’s not about perfection, it’s about persistence.

Mindset training is a growth mindset, the belief that you can develop the mental traits and skills you need through practice. It is about rewiring your brain, or building neural networks to support the way you want to act and react.

In the last lesson, I encouraged you to write your own personal narrative—who are you? How do you see yourself? How do you think others see you? What are your strengths and weaknesses? If you haven’t done this yet, take a moment to do it now.

Mantras are truths you remind yourself just before you perform or just after having a setback or doubtful thought. At UNC we integrated mantras into our training regimen, before walking on the field, before taking a free kick, or whenever doubt crept in.

How can I choose to be positive?

Intentional practice is the opposite of showing up and going through the motions, it’s about showing up with purpose. Every rep, every drill, every moment receives your intense focus is the mindset you need. 

If you are visualizing it, your brain is believing it. Visualization makes good performers into great performers. In this lesson, you’ll learn the power of visualizing. it's about mentally rehearsing scenarios before they happen, so when you're in the heat of the moment, your mind and body know exactly what to do.

The message you feed yourself is very important. If there is any negativity or self condemnation, it is time to change.

Listen to this guided meditation to live a life of excellence.

Acknowledging small wins for yourself or for others is one of the best ways to stay motivated and confident. Every small win is like a treat. When you make a great pass, note it and celebrate a small win.

Did you know that 95% of us believe we're self-aware, and less than 15% actually are. This is the foundation of everything—knowing who you are and what drives you.

Being a part of something bigger than oneself speaks to a desire to contribute to a collective effort that surpasses individual achievements. This value emphasizes finding meaning in our actions by aligning them with a greater cause, whether a team, community, or shared mission.

Establish routines for the mornings and evenings, days, weeks, and months.

Anyone can lead. Some might be great communicators and team captains, but everyone can lead in some way leading by example. When you give it your all in practice, you’re leading. When you pick up cones and help gather equipment after practice, you’re leading.

Caring about others is a part of championship culture.

On being a team Captain.

Committing to growth is declaring that you are trying to be better than yesterday. Growing is better than being. A Champion embraces the personal improvement in all aspects of life.

The importance of treating everyone with respect.

Caring about others is a part of championship culture.

Calming, guided mediation with soothing music.

Your personal narrative to the truth is the base upon which you need to build your skills, talents, fitness and mindset.

Establishing, memorizing and living your values is one of the most powerful suggestions I can tell you. It is the foundation for the UNC Women’s Soccer greatness.

What are your values?  Do you have them written somewhere? Can you recite them? Have you ever shared them with another?

If you can yes to these questions, you’re way far ahead of most people. If you’re like most people, then I will emphatically assure you that defining your values and internalizing them can change your life. 

Memorizing values will internalize them, making them part of you.

The real growth happens not just in reaching a goal but in the process—the discipline, resilience, and transformation that occurs along the way. To evolve, you must set ambitious yet realistic goals, align them with your core values, and pursue them with unwavering commitment.

Your goals require a clear path and purpose, but the journey doesn’t start with the goal itself; it starts with you.

How can you strengthen the impact of your value system on reaching your goals? Establishing and internalizing a strong value system is like creating a stable foundation. It's vital. First, you need clarity. And, you need to define what truly matters to you.

Soccer is a game of moments, and the most pressure-packed ones are where players either rise or crumble. These moments test everything: skill, composure, mental toughness, and the ability to thrive under stress. Here are visualization audio scripts for the five most pressure-filled moments for a player in soccer:

How do you respond to pressure, setbacks, trash talk, bad calls or unfair play? Do they make you rise up and play better, stronger, and more competitive? If so, then you’ve got grit, one of the most important differentiators between players. All great players have grit.

The truly extraordinary do something everyday. They improve everyday, and little by little, day bay, become champions.

What does it take to be an elite soccer player? What are the USWNT members like? Here’s what they have in common.

Surround yourself with the best friends, teammates, and trainers.

Your process is your foundation. Wins and stats are the byproduct of how you approach your e=ort, attitude, and discipline every single day.

What are the most important habits I can develop to be more effective?

Many of us hold onto stories that protect us rather than push us forward. These narratives often shield us from discomfort, accountability, or facing difficult truths. Ask yourself: is my narrative based on reality? Let’s strip away everything but the truth about you.

What are the three most important habits I can develop to be more effective at my position?

How do you respond to pressure, setbacks, trash talk, bad calls or unfair play? Do they make you rise up and play better, stronger, and more competitive? If so, then you’ve got grit, one of the most important differentiators between players. All great players have grit.

How do you respond to pressure, setbacks, trash talk, bad calls or unfair play? Do they make you rise up and play better, stronger, and more competitive? If so, then you’ve got grit, one of the most important differentiators between players. All great players have grit.

Practicing under pressure is where champions are made. It’s the moment your heart races, your legs feel heavy, and your mind whispers, “You can’t.” But you can if you prepared for it. Make the pressure moments your moments to shine.

How do you respond to pressure, setbacks, trash talk, bad calls or unfair play? Do they make you rise up and play better, stronger, and more competitive? If so, then you’ve got grit, one of the most important differentiators between players. All great players have grit.

Being a part of something bigger than oneself speaks to a desire to contribute to a collective effort that surpasses individual achievements. This value emphasizes finding meaning in our actions by aligning them with a greater cause, whether a team, community, or shared mission.

Intentional practice is the opposite of showing up and going through the motions, it’s about showing up with purpose. Every rep, every drill, every moment receives your intense focus is the mindset you need. 

How can I learn to control my emotions and NOT freak out? Help athletes recognize emotional triggers, build composure, and train their responses under pressure.

Don’t let an injury or setback break you. Let it make you.

Learn from failures and setbacks.

Recognizing triggers is the first step to mastering reactions.

Focus is like increasing your concentration for the things you care about most.

Learn to use breathing exercises to manage stress in the moment.

Developing resilience and mental toughness requires intentionality, discipline, and a commitment to growth.

What could my reset phrase be?

Learn to use breathing exercises to manage stress in the moment.