Set micro-goals each practice.

Every time you step onto the field, into the music room, or sit down to practice something new, pick one tiny thing to focus on. As your coach, I want you to think of practice like a staircase made of small steps instead of one giant jump. Big goals are great — like “make the team” or “learn the whole song” — but those can feel huge and scary. Micro-goals are the little steps you choose for each practice that you can actually do, and each one you finish is a real win. When you win small, you get calmer, more confident, and ready to try the next step. Try choosing just one or two things before you start: something you can see, count, or feel, like “complete three clean passes,” “hold a steady breath before every shot,” or “play the first eight bars without stopping.” Short, clear goals make your brain and heart feel less worried and help you learn faster.

When things go wrong — a mistake, a bad day, or a coach’s tough feedback — micro-goals keep you steady. Instead of thinking “I’m no good,” try phrases that are simple and true: “One thing at a time,” “I can try this again,” or “I’ll focus on my next move.” These are small reminders you can say out loud or in your head. They don’t fix everything, but they stop panic from growing and let you take the next useful step. On hard days, you might make your micro-goal even smaller: “show up and tie my shoes,” “ask one question,” or “listen for three things to improve.” Those tiny actions are sometimes the bravest and most important.

Here are quick micro-goals you can try today — pick one before practice starts and one during practice: - Try three clean repetitions, breathe between each, and celebrate the small win.

After practice, take a minute to notice progress. I like to ask three simple questions with my players: What did I do well? What did I try today that was new? What will my micro-goal be next time? Keep answers short — one sentence each. This reflection helps your brain remember the success and learn from mistakes without beating yourself up. If you miss your micro-goal, don’t worry: it’s not failure, it’s information. Tell yourself, “Okay, I learned something,” then pick a tiny change for next time.

Micro-goals are also about kindness to yourself. Saying things like “I’m allowed to be proud of this” or “I can learn from mistakes” trains you to be your own teammate. Over weeks, those tiny wins add up into big improvements and stronger feelings of calm and courage. So before each practice, take a breath, choose one small goal, and go for it. As your coach, I’ll notice it, I’ll cheer for it, and I’ll help you make the next small step.