Plan the play, play the plan.

Think of me as your coach sitting on the sideline—cheering, nudging, and reminding you that practice and a plan make hard things easier. “Plan the play, play the plan” is a simple rule: take a moment to choose what you’ll do, then stick to it. That can be about a test, a friendship talk, a soccer match, or just getting through a tough morning. The power comes from turning big feelings into small steps and saying short phrases that ground you. When your brain feels loud, a short line like “One step” or “Breathe, then move” can calm you and help you act instead of freeze.

Here are quick phrases you can carry in your pocket and use out loud or in your head: - “Plan it. Try it. Learn.” “One play at a time.” “Breathe, then go.” “Mistakes are practice.” “I’ll try one small step.” “Focus on the next thing.” “Ask for help.” “I can handle this one moment.” “I’ve got a plan.”

Say them before something scary to make the moment smaller. For example, before a test: “Plan it. Try it. Learn.” Break study into 20-minute parts and keep the phrase handy. Before a difficult talk with a friend, tell yourself, “One play at a time,” and practice one sentence you’ll say. On the field, use “Breathe, then go” between plays so you don’t rush and make mistakes. If you mess up, try “Mistakes are practice,” which reminds you anyone who gets good at something did it by making mistakes and fixing them.

You don’t need fancy words. Short phrases work because they’re easy to remember when your heart is beating fast. Use them like a coach’s whistle—something quick that resets your focus. Mix a plan with a phrase: decide the small action (write the first problem, say the first sentence, ask for clarification), then pick a phrase to cue you. For example: plan = “write the first problem,” cue = “One step,” action = start. When things still feel heavy, add a comfort phrase: “I can handle this one moment,” or “I’m doing my best.” These remind you that feelings pass and you’re not alone.

Practice these lines like drills. Say them quietly while walking, during warm-ups, or before bed. Try different ones and keep the ones that feel right. Share a favorite phrase with a teammate or friend so you can remind each other. I’m not a doctor or therapist—just a coach who believes small habits and short words help build confidence. Plan the play, play the plan, and keep using your phrases. Over time, the tough moments get smaller and your wins—big and small—get bigger.