Practice: "Design Your Emotional Anchor"
Objective: Create a personalized pre-race routine that taps into emotional connection and confidence.
Step 1: Reflect on Past Races
Think about your best performances. What emotional state were you in? What small actions helped you feel steady and strong? Write down 2-3 moments that felt aligned and powerful.
Step 2: Choose a Grounding Practice
Pick a small action that makes you feel present. Examples:
✅ Three deep breaths.
✅ Feeling the ground under your feet.
✅ Holding your hands over your heart.
Step 3: Define Your Intention
What do you want to feel before the race? Joy? Strength? Trust? Write down a short phrase or mantra that connects to this. Examples:
✅ “I trust my body.”
✅ “I am exactly where I need to be.”
✅ “Breathe, flow, race.”
Step 4: Create an Activation Step
Choose one physical action that gets you into race mode. Examples:
✅ A shake-out jump.
✅ A fist pump.
✅ Pressing your hand to your chest and exhaling.
Step 5: Pick an Emotional Anchor
This is the one thing you can recall at the start line if doubt creeps in.
✅ A word (“Strong,” “Ready,” “Flow”).
✅ A symbol (small heart drawn on your wrist).
✅ A gesture (hand on heart, pressing thumb and index finger together).
Final Step: Test It Out
Before your next key session, go through your ritual. Notice how it makes you feel. Does it help center you? Adjust it as needed. By race day, this will be second nature.
Reflection Questions:
- What emotions do I want to feel on race morning?
- What words, actions, or symbols resonate with me emotionally?
- How will I remind myself of my emotional anchor when I need it most?
Closing Thought:
Your pre-race routine is yours alone. It is a sacred space to connect with yourself, to honor your journey, and to trust that you are ready. By race day, this routine will not just be a habit—it will be your foundation.
