Small reps, big results.

Think of me as your coach on the sideline: I notice the small things you do every day, and I cheer when those small things add up. Hard moments feel huge because your brain zooms in on them, but tiny actions repeated—what I call “small reps”—slowly change how you feel and how you react. The words you say to yourself and others are some of the easiest small reps to practice. Short, steady phrases can help you calm down, keep trying, and remember who you are when things get tough.

Here are quick phrases you can use again and again. Try one, whisper it, or write it on your hand and repeat it during a deep breath: - "One step at a time."
- "I can try again."
- "This feeling will pass."
- "I did my best right now."
- "Mistakes help me learn."
- "I am allowed to ask for help."
- "I’m proud of the small wins."
- "Breathe in, breathe out."
- "You’re not alone."
- "Tell me more" (when helping a friend)

Pick one or two that feel true to you and practice them like drills. Before a big test, say “One step at a time.” When you feel stuck, whisper “I can try again.” If your heart is racing, pair “Breathe in, breathe out” with three slow breaths. Repeating a short phrase is like putting a post-it note in your head that helps redirect your thoughts. The first time it might feel a little strange, but keep at it—small reps build new habits, and new habits change how you react to stress.

Using words with friends matters too. When a friend is upset, “I’m here with you” or “Tell me more” gives them space to share and shows you care without trying to fix everything. Saying “I’m proud of you” to someone else can light up both your moods—giving encouragement trains you to notice good things. Practice these phrases out loud in the mirror or with a family member so they become natural when you need them most.

Celebrate the tiny wins. Did you take a deep breath instead of yelling? Did you tell a teacher you were confused? Those are reps. Keep a small list in your phone or a jar of sticky notes with your wins. At the end of the week, read them out loud like a coach reading a playbook. It helps your brain notice progress, not just problems.

I’m not a doctor or a therapist, just a coach who wants you to know that small, steady steps matter more than perfect leaps. Use these short phrases as tools. Repeat them, practice them, and share them. Over time those tiny reps will stack up into big results—calmer moments, stronger friendships, and more confidence when things get hard. Keep going.