Mental Toughness Habits of Elite Performers Toolkit

  


✳️ How to Use This Worksheet:

  1. Reflect on each habit and question.

  2. Journal honestly—there are no wrong answers.

  3. Revisit weekly or monthly for tracking your mental growth.

  4. Use it in your therapy sessions, coaching program, or self-development journey.

1️⃣ MINDSET & FOCUS

🔹 Embrace Discomfort

Prompt: What’s one recent challenge you willingly stepped into?
📝 Reflection Space:

___________________________________________________________  
___________________________________________________________  
___________________________________________________________

🔹 Growth Mindset

Prompt: Describe a recent failure. What lesson did it teach you?
📝 Reflection Space:

___________________________________________________________  
___________________________________________________________  
___________________________________________________________

🔹 Positive Self-Talk

Prompt: Write 3 affirmations for when you feel overwhelmed.
📝 Affirmations:

🔹 Visualize Success

Prompt: What does your ideal successful self look, sound, and feel like?
📝 Visualization:

___________________________________________________________  
___________________________________________________________  
___________________________________________________________

2️⃣ DAILY HABITS & ROUTINES

🔹 Disciplined Routine

Prompt: What’s one small habit you can add or remove from your daily routine to build resilience?
📝 Plan & Reflection:

___________________________________________________________  
___________________________________________________________

🔹 Master the Basics

Prompt: Are you overcomplicating your progress? What basics have you overlooked?
📝 Journaling Space:

___________________________________________________________  
___________________________________________________________

🔹 Pre-performance Ritual

Prompt: What ritual helps you get into “flow” before a high-stakes moment?
📝 Reflection:

___________________________________________________________  
___________________________________________________________

🔹 Prioritize Recovery

Prompt: How can you improve your sleep, nutrition, or rest today?
📝 Commitment:

___________________________________________________________  
___________________________________________________________

3️⃣ EMOTIONAL CONTROL

🔹 Delay Emotional Reaction

Prompt: When did you last react instead of responding?
📝 Journal about it:

___________________________________________________________  
___________________________________________________________

🔹 Reframe Adversity

Prompt: Take a current struggle. Rewrite it as an opportunity.
📝 Reframe This:

___________________________________________________________  
___________________________________________________________

🔹 Calm Under Fire

Prompt: Which technique helps you stay grounded (breathwork, mantra, etc.)?
📝 Describe Your Strategy:

___________________________________________________________  
___________________________________________________________

🔹 Focus on Controllables

Prompt: What are 3 things you're stressing over that you cannot control? What can you control instead?
📝

  • Can’t Control: ____________________________________

  • Can’t Control: ____________________________________

  • Can’t Control: ____________________________________

  • Can Control: ______________________________________

  • Can Control: ______________________________________

  • Can Control: ______________________________________

4️⃣ RESILIENCE & GRIT

🔹 Bounce Back Quickly

Prompt: What’s your go-to strategy to recover after a setback?
📝 Reflection:

___________________________________________________________  
___________________________________________________________

🔹 Endure Boredom

Prompt: Which boring-but-necessary task are you avoiding? Why?
📝 Write about it:

___________________________________________________________  
___________________________________________________________

🔹 Push Past Limits

Prompt: Write about a time you didn’t give up—what drove you?
📝 Reflection:

___________________________________________________________  
___________________________________________________________

🔹 Stay Consistent

Prompt: What small, consistent action can you commit to for the next 7 days?
📝 Your Commitment:

___________________________________________________________  
___________________________________________________________

5️⃣ SELF-AWARENESS & GROWTH

🔹 Review Performance

Prompt: When did you last review your performance honestly? What did you learn?
📝 Write Your Insight:

___________________________________________________________  
___________________________________________________________

🔹 Journal Regularly

Prompt: What insight have you gained from journaling lately?
📝 Your Insight:

___________________________________________________________  
___________________________________________________________

🔹 Seek Feedback

Prompt: Who gives you tough but helpful feedback? When will you ask them again?
📝 Plan:

___________________________________________________________  
___________________________________________________________

🔹 Stay Humble, Stay Hungry

Prompt: What’s your next growth edge? Where do you still need to improve?
📝 Growth Target:

___________________________________________________________  
___________________________________________________________

🔟 MENTAL TOUGHNESS SCORECARD

Rate yourself 1–10 in each category
(1 = Needs Work | 10 = Rock-Solid)

Domain Score
Mindset & Focus _____
Daily Routines _____
Emotional Control _____
Resilience & Grit _____
Self-Awareness _____

📝 Reflection on Scorecard:

___________________________________________________________  
___________________________________________________________

✅ WEEKLY ACTION PLAN

  1. One Habit to Focus On:

___________________________________________________________

  1. Tiny Daily Action (starting today):

___________________________________________________________

  1. Who will you share this with for accountability?

___________________________________________________________

✨ CLOSING AFFIRMATION

"I am mentally strong. I grow through what I go through."
✍️ Write your own affirmation here:

___________________________________________________________  
___________________________________________________________

 

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