Avoiding Self-Sabotage In-Season: How Athletes Can Stay Focused & Confident

Errica Blount
Dec 1, 2025
2 min read

Every athlete knows the physical demands of being in season, but the mental demands are just as hard. Things can easily turn into self-sabotage, such as pressure, expectations, exhaustion, comparison, and fear. Self-sabotage occurs when athletes hinder their own progress, often without being aware of it. However, with awareness and intention, you can prevent the downfall and stay focused on your goals.

What Self-Sabotage Looks Like for Athletes

It’s not always blatant. In season, self-sabotage might look like:

Overthinking
Talking yourself out of things
Skipping recovery/going through the motions
Procrastination
Engagement in self-deprecating talk
Comparison
Avoidance

These patterns don’t stem from inactivity; they usually come from fear, uncertainty, or stress.

Why It Happens

In-season strain hits different. You’re balancing:

Physical exhaustion
Academic duties
Demands from coaches
Internal pressure
Social life

When you’re stretched so thin, your mind pulls back, but that often hurts more than helps.

How to Avoid Self-Sabotage During the Season

1. Stick to Your Routines & Trust the Process

Your routine is your core. The way you sleep, eat, hydrate, warm-up, recover, and study is more important now than ever. When you’re overwhelmed, go back to the basics.

2. Swap Out Negative Self-Talk With Truth

You don’t need to be excessively positive, but you should be truthful. Instead of “I’m messing up again,” try:

“I can change.”
“One mistake doesn’t make me who I am.”
“I know how to bounce back from this.”

Truthful and neutral thoughts keep you rooted.

3. Set Small, Attainable Goals

You don’t have to have it all together today. Focus on:

The next rep
The next drill
The next day

Small achievements create strength, resilience, and confidence.

4. Use Your Support System

Express yourself to your peers, coaches, trainers, and mentors. Self-sabotage can increase in silence, but support makes you feel heard, visible, grounded, and able.

5. Protect Your Mental

Take away the noise. Limit your social media engagement, avoid comparing yourself to others, and eliminate anything that stresses you out. Your mind needs a break, too.

6. Be Consistent With Your Preparation

Confidence and resilience come from knowing you worked hard. Arrive earlier than normal, study the film, and focus on what you can control. Preparation shuts out self-doubt.

7. Practice Emotional Regulation in Real Time

When you feel frustration coming, stop. Breathe, regroup, and respond accordingly. Athletes with high emotional intelligence are calmer, bounce back more quickly, and take the time to make informed decisions.

The Truth: Showing Up for Yourself Is the Real Win

Avoiding self-sabotage isn’t about being perfect, but being aware. It’s about choosing habits that help, rather than hurt. It’s catching the downfall before it encompasses you. It’s keeping in mind that you’re capable, worthy, and ready. In season, your mind can be your sweetest dream or your worst nightmare. Choose to make it your best friend.