{"id":2835,"date":"2013-03-21T14:01:42","date_gmt":"2013-03-21T14:01:42","guid":{"rendered":"http:\/\/www.peaksports.com\/sports_psychology_blog\/?p=2835"},"modified":"2025-06-12T06:43:36","modified_gmt":"2025-06-12T10:43:36","slug":"sports-confidence-booster-number-1-of-6","status":"publish","type":"post","link":"https:\/\/www.peaksports.com\/sports-psychology-blog\/sports-confidence-booster-number-1-of-6\/","title":{"rendered":"Sports Confidence Booster 1: Dealing with Strict Expectations"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"300\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2013\/03\/basketball-confidence-booster.jpg\" alt=\"Boosting Confidence in Sports\" class=\"wp-image-6187\" srcset=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2013\/03\/basketball-confidence-booster.jpg 600w, https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2013\/03\/basketball-confidence-booster-300x150.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><span class=\"ez-toc-section\" id=\"How_to_Manage_Strict_Expectations\"><\/span>How to Manage Strict Expectations<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Article Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #0769bf;color:#0769bf\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #0769bf;color:#0769bf\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/sports-confidence-booster-number-1-of-6\/#How_to_Manage_Strict_Expectations\" >How to Manage Strict Expectations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/sports-confidence-booster-number-1-of-6\/#So_how_can_you_remove_the_problems_of_strict_expectations\" >So how can you remove the problems of strict expectations?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/sports-confidence-booster-number-1-of-6\/#Here_are_a_few_sport-specific_examples_of_objectives_or_mini_goals\" >Here are a few sport-specific examples of objectives or mini goals:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/sports-confidence-booster-number-1-of-6\/#Related_Sports_Psychology_Articles\" >Related Sports Psychology Articles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/sports-confidence-booster-number-1-of-6\/#The_Confident_Athlete\" >The Confident Athlete<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>Last week, I wrote to you about confidence-killer #1 in sports: Harboring strict expectations&#8230;<\/p>\n\n\n\n<p>Athletes who maintain very high expectations (demands) easily lose confidence when they don&#8217;t perform up to their expectations.<\/p>\n\n\n\n<p>Strict expectations also can lead to judgmental thinking and self-doubt. Even worse, athletes become frustrated when they fail to perform up to their expectations and lose focus altogether.<\/p>\n\n\n\n<p>This week, I&#8217;d like to discuss confidence booster #1: How to manage these strict expectations. When you can manage strict expectations, you or your athletes&#8217; confidence will flourish&#8230;<\/p>\n\n\n\n<p>A few coaches and athletes do resist my idea about expectations being harmful to performance. That&#8217;s because they see confidence and expectation as one in the same. But they are not.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"So_how_can_you_remove_the_problems_of_strict_expectations\"><\/span>So how can you remove the problems of strict expectations?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Here&#8217;s the plan:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Identify what expectations get in the way for you or your athletes.<\/li>\n\n\n\n<li>Throw expectations away&#8211;stop demanding you must reach them.<\/li>\n\n\n\n<li>Replace them with more manageable goals or objectives.<\/li>\n<\/ol>\n\n\n\n<p>Most athletes find it hard to stop focusing on to expectations because they have done it for so long (and often adopt them from others).<\/p>\n\n\n\n<p><strong>So what&#8217;s the solution?<\/strong><\/p>\n\n\n\n<p>The solution is to replace strict expectations with more manageable objectives or what we call process goals (mini goals).<\/p>\n\n\n\n<p>Think of process goals as objectives or performance cues and not really goals you must achieve. Remember that you strive for and focus on goals&#8211;you don&#8217;t have to reach them.<\/p>\n\n\n\n<p>What are the objectives you should focus on? Ask your one important question:<\/p>\n\n\n\n<p>&#8220;What can I focus on that will help me execute or prepare for&#8230;&#8221; &#8230;this shot &#8230;this play &#8230;this pass, or &#8230;this race?<\/p>\n\n\n\n<p>When you focus on small objective that help you execute in the moment, such as your target or committing to the play, for example, your mind is locked into the present and not obsessed with obtaining results (a la expectations).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Here_are_a_few_sport-specific_examples_of_objectives_or_mini_goals\"><\/span>Here are a few sport-specific examples of objectives or mini goals:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Golf: Focus on picking smart targets<\/li>\n\n\n\n<li>Tennis: Focus on trusting my forehand strokes<\/li>\n\n\n\n<li>Baseball: See the ball and react. Keep it simple.<\/li>\n\n\n\n<li>Hockey: See the open player for the pass<\/li>\n\n\n\n<li>Swimming: Focus on staying on top of the water<\/li>\n\n\n\n<li>Basketball: Focus on being decisive with shooting<\/li>\n<\/ul>\n\n\n\n<p>Obviously, you can select many objectives to help you focus on execution. But the key is to select an objective or performance cue that will help you prepare for or execute a good play, shot, routine, or pitch.<\/p>\n\n\n\n<p>And keep it simple, don&#8217;t over-complicate your performance!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-979ef383-5bc7-43ee-b8f9-249663ca1a6c\"><span class=\"ez-toc-section\" id=\"Related_Sports_Psychology_Articles\"><\/span>Related Sports Psychology Articles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-05642731-8752-4dbf-9c18-5cc4d276e821\" class=\"wp-block-list has-normal-font-size\">\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/do-you-or-your-team-have-the-comeback-mindset\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/fear-of-meeting-others-expectations-and-pressure\/\"><strong>Fear of Meeting Other\u2019s Expectations and Pressure<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/when-athletes-fail-to-meet-others-expectations\/\"><strong>When Athletes Fail to Meet Others\u2019 Expectations<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-athletes-can-manage-expectations\/\"><strong>How Athletes Can Manage Expectations<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-5726d13f-f715-4ca4-8813-2f8a9ebd8bc3\">*Subscribe to\u00a0<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/sports-psychology-podcast-by-peaksports-com\/id152566009\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Sports Psychology Podcast<\/strong><\/a>\u00a0on iTunes<br>*Subscribe to<strong> <a href=\"https:\/\/open.spotify.com\/show\/0ynyaalKxbnNmsoeL8gF5X?si=8224669de9b3435b\" target=\"_blank\" rel=\"noreferrer noopener\">The Sports Psychology Podcast<\/a><\/strong> on Spotify<\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-281f5afb-980b-4c71-9aa0-11d606b5f7c9\"><strong>Download a&nbsp;<a href=\"https:\/\/www.peaksports.com\/mental-toughness-report-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">free sports psychology report<\/a>&nbsp;to improve your mental game!<\/strong><\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-94138e75-d591-4645-bb1d-212cf57a8841\"><strong><a href=\"https:\/\/www.peaksports.com\/sport-psychology-training-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Learn more about our one-on-one mental game coaching.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Confident_Athlete\"><\/span>The Confident Athlete <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"250\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2024\/01\/confident-athlete-audio250.jpg\" alt=\"The Confident Athlete Audio\" class=\"wp-image-16347\" style=\"width:198px;height:auto\"\/><\/figure>\n<\/div>\n\n\n<p>\u201cThe Confident Athlete\u201d consists of 2 audio programs that include 14 days of confidence fueling exercises and a simple to follow workbook that guides you through the 14 days, helps you apply the strategies, and customizes the exercises to your personal needs.<\/p>\n\n\n\n<p>Let me help you put a <strong>stop to the confidence leak<\/strong>. You can learn to have greater levels of confidence in competition than you do in practice by identifying the specific ways you undermine your own confidence and <strong>how to convert your practice confidence into COMPETITIVE CONFIDENCE<\/strong>.<\/p>\n\n\n\n<p>\u201cThe Confident Athlete\u201d is a ground-breaking system to teach you how to think like a champion and have ultimate self-confidence every time you step on the playing field, court, track, or course. The confident athletes was <strong>developed for any athlete \u2013 junior to professional \u2013<\/strong>that wants to gain confidence. However, coaches and sports parents can learn how to teach others to perform with ultimate confidence. Use my program if you want to bust a slump or just wanting higher or more consistent levels of self-confidence.<\/p>\n\n\n<div class=\"gb-container gb-container-0b39f7aa\">\n\n<a class=\"gb-button gb-button-a74417ae gb-button-text\" href=\"https:\/\/www.peaksports.com\/the-confident-athlete-cd-program\/\" target=\"_blank\" rel=\"noopener noreferrer\">GET DETAILS<\/a>\n\n\n\n<a class=\"gb-button gb-button-461ab57c gb-button-text\" href=\"https:\/\/shop.peaksports.com\/collections\/the-confident-athlete-series-digital-download\/products\/the-confident-athlete-digital\" target=\"_blank\" rel=\"noopener noreferrer\">BUY NOW<\/a>\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>How to Manage Strict Expectations Last week, I wrote to you about confidence-killer #1 in sports: Harboring strict expectations&#8230; Athletes who maintain very high expectations (demands) easily lose confidence when they don&#8217;t perform up to their expectations. Strict expectations also can lead to judgmental thinking and self-doubt. Even worse, athletes become frustrated when they fail to perform up &#8230; <a title=\"Sports Confidence Booster 1: Dealing with Strict Expectations\" class=\"read-more\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/sports-confidence-booster-number-1-of-6\/\" aria-label=\"Read more about Sports Confidence Booster 1: Dealing with Strict Expectations\">Sport Psychology Article&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":6188,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,142],"tags":[318,712],"class_list":["post-2835","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boost-self-confidence","category-sports-psychology-tips","tag-confidence-in-sports","tag-high-expectations-in-sports"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.6.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"Athletes who maintain very high expectations easily lose confidence when they don&#039;t perform up to those expectations. Read more for tips on what to focus on.\" \/>\n\t<meta name=\"robots\" content=\"max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n\t<meta name=\"author\" content=\"Patrick Cohn\"\/>\n\t<meta name=\"keywords\" content=\"confidence in sports,sports psychology,confidence for athletes,confidence in sports tips,high expectations in sports\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/sports-confidence-booster-number-1-of-6\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.6.2\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Sports Psychology Articles | Sport Psychology Articles for Athletes, Coaches, and Sports Parents\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Managing Strict Expectations | Sports Psychology Articles\" \/>\n\t\t<meta property=\"og:description\" content=\"Athletes who maintain very high expectations easily lose confidence when they don&#039;t perform up to those expectations. 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