Sport Psychology Q&A: Process, Mindfulness, and the Growth Mindset

Sport Psychology Q&A: Social Media Stress, SMART Goals, and Brain-Training Games

In this solo episode of The Mentally Fit Athlete, I (Dr. Jason von Stietz) return to answer a new batch of questions from high school sport psychology students. The conversation explores the modern stressors facing young athletes—from social media pressure to outcome-obsession—and provides technical strategies for building mental composure through mindfulness and cognitive-behavioral tools. * The Stress of "College Commitment" Culture: Social media is a top stressor for high schoolers, specifically the constant stream of peer college offers and accomplishments that can lead to comparison and pressure. * Process Over Outcome: Focusing on outcomes (like winning or getting likes) creates stress because they are outside of an athlete's control. The solution is keeping the process greater than the outcome by focusing on the love of the game and daily actions. * The Three-Minute Mindfulness Rule: To stop overthinking during games, practice mindfulness meditation. Start with just three minutes a day to lower the "hurdle" of starting a new habit, which eventually helps to stay present and refocus after distractions. * Revisiting Motivation with SMART Goals: If an athlete feels unmotivated because they can't reach their goals, it may be because the goal isn't SMART (Specific, Measurable, Achievable, Realistic, and Time-sensitive). * Advanced Composure Training: Once basic meditation is mastered, athletes can "increase the challenge" by meditating while listening to distracting or emotionally charged music. The goal is to tolerate the discomfort rather than trying to block it out, which prepares the athlete for real-world stressors like hecklers or exams. * Neurofeedback and "Brain Games": Neurofeedback, a form of biofeedback, involves EEG sensors to play computer games (like Pac-Man) using only brain activity. This process uses operant conditioning to teach the brain to regulate attention and focus. * A Unique Methodology: I talk about my approach top sport psychology, which combines CBT (Cognitive Behavioral Therapy), mental skills like visualization, and improv comedy to help athletes communicate and stay on task while feeling "uncomfortable" or on the spot. * The SMART Goal Audit: Making unachievable goals realistic and time-bound. * Toleration vs. Blocking: Learning to let distractions exist while staying focused on the task. * Daily Mindfulness: Starting with a manageable three-minute timer to build long-term refocusing skills. Resources & Links * Dr. Jason von Stietz: ⁠DrJasonvonStietz.com⁠ [https://www.drjasonvonstietz.com/] | Instagram: @CBTSportsPsych * Lidia Garcia, MSW: ⁠LidiaGarcia.net⁠ [https://lidiagarcia.net/] * Recommended Listening: Check out my other podcast, ⁠Movie House Sports Psychology⁠ [https://podcasts.apple.com/us/podcast/movie-house-sport-psychology/id1624786722], which explores mental health through the lens of popular TV and film * Special Guest: This episode features a special cameo by Taco the cat. * Subscribe: Available on Apple Podcasts, Spotify, and ⁠YouTube⁠ [https://www.youtube.com/@TheMentallyFitAthlete].

Sport Psychology Q&A: Sport Performance Psychology for High Pressure

In this solo episode of The Mentally Fit Athlete, I (Dr. Jason Von Stietz) answer a series of questions from high school students taking a sports psychology class. I share practical techniques for handling high-pressure moments, the importance of pre-game routines, and the role of therapy in an athlete's life. I also shares I stay motivated through diverse professional interests, ranging from clinical work to writing about leadership lessons from Star Trek. Key Discussion Points * Playing One Pitch at a Time: I outline Ken Ravizza’s a three-step process: control yourself with a slow breath, commit to a simple plan (like a "line drive up the middle"), and trust yourself to compete without last-minute second-guessing. * "Getting Out of Your Head" with Improv: I discuss improv comedy as a tool to help athletes practice being in the moment and tolerating feelings of anxiety or "cringiness". * Designing Your Pre-Game Routine: Athletes are encouraged to develop routines by auditing their best and worst performances to see what preparation works for them.  * Treating "Mental and Emotional Injuries": Just as a sprained ankle requires treatment to recover faster, mental challenges like burnout, performance anxiety, or ADHD benefit from professional support to prevent them from lingering or worsening. * Having a fun career: Staying engaged in a variety of projects has been key to maintaining  motivation.  Resources & Links * Dr. Jason von Stietz: DrJasonvonStietz.com [https://www.drjasonvonstietz.com/] | Instagram: @CBTSportsPsych * Lidia Garcia, MSW: LidiaGarcia.net [https://lidiagarcia.net/] * Recommended Listening: Check out my other podcast, Movie House Sports Psychology [https://podcasts.apple.com/us/podcast/movie-house-sport-psychology/id1624786722], which explores mental health through the lens of popular TV and film * Special Guest: This episode features a special cameo by Taco the cat. * Subscribe: Available on Apple Podcasts, Spotify, and YouTube [https://www.youtube.com/@TheMentallyFitAthlete].

Sport Psychology Q&A: Overcoming OCD and Anxiety, Improving Sleep, and the Power of Enjoyment

In this episode of The Mentally Fit Athlete, I (Dr. Jason von Stietz) go solo to answer a fresh round of questions from high school student-athletes. I talk about psychological aspects of performance, offering practical tools for managing insomnia, distinguishing OCD from healthy routines, and using imaginal exposure to bridge the gap between practice and competition. Key Discussion Points * The Sleep-Performance Connection: Lack of sleep can devastate an athlete’s reaction time, focus, and emotional control. Progressive Muscle Relaxation (PMR), a technique involving the systematic squeezing and releasing of muscles, is a proven way to lower arousal after a late-night game or practice and improve sleep. * OCD vs. Helpful Routines: For athletes dealing with OCD, it is vital to distinguish between compulsions (rituals done to avoid intense anxiety) and additive routines (behaviors like deep breathing that provide a grounding benefit). * Managing the Stress of Fame: Fame and reputation are external factors outside of an athlete’s control. Focusing on "controllables"—such as technique, workouts, and recovery—is the key to maintaining confidence. * Cracking the "Practice vs. Game" Code: Why do some athletes thrive in practice but struggle in games? The culprit is often anxiety and a belief that competition is fundamentally different. Imaginal exposure, where athletes purposefully visualize worst-case scenarios to become comfortable with uncomfortable emotions, stripping those fears of their power. * Overcoming Emotional Avoidance with Improv: Many mental blocks are actually forms of emotional avoidance. Using a mix of CBT and improv comedy helps athletes practice being in the spotlight and tolerating embarrassment so they can perform through discomfort. * Enjoyment as a Competitive Edge: Enjoyment isn't just a "feel-good" goal; it becomes a competitive advantage when it helps an athlete stay engaged, focused on the task, and grounded in the present moment. Resources & Links * Dr. Jason von Stietz: ⁠DrJasonvonStietz.com⁠ [https://www.drjasonvonstietz.com/] | Instagram: @CBTSportsPsych * Lidia Garcia, MSW: ⁠LidiaGarcia.net⁠ [https://lidiagarcia.net/] * Recommended Listening: Check out my other podcast, ⁠Movie House Sports Psychology⁠ [https://podcasts.apple.com/us/podcast/movie-house-sport-psychology/id1624786722], which explores mental health through the lens of popular TV and film * Subscribe: Available on Apple Podcasts, Spotify, and YouTube [https://www.youtube.com/@TheMentallyFitAthlete].

Sport Psychology Q&A: Process, Mindfulness, and the Growth Mindset

In this solo episode of The Mentally Fit Athlete, I (Dr. Jason von Stietz) answer questions from high school sport psychology students. Key Discussion Points * A Day in the Life of a Psychologist: I discuss the variety in my career, which includes treating clinical issues like OCD and the "yips," using improv comedy to help teams communicate under pressure, and writing about leadership lessons from Star Trek. * Prioritizing Process Over Outcome: Sport psychology legend Dr. Ken Ravizza, taught the importance of keeping the process greater than the outcome. Being "in the moment" not only improves athletic performance but also makes social interactions more meaningful and everyday tasks, like homework or taxes, less stressful. * Mindfulness as a Performance Tool: Mindfulness is defined as paying attention to the present moment in a nonjudgmental way. By practicing daily meditation, athletes can train themselves to notice self-doubt without "beating themselves up," allowing them to refocus more quickly on the task at hand. * The Power of a Growth Mindset: Adopting a growth mindset rather than a fixed mindset encourages athletes to seek new strategies and focus on learning rather than simply trying to "confirm" their talent. * Navigating Slumps through Value-Driven Behavior: When faced with setbacks like injuries or limited playing time, athletes are encouraged to use value-driven behavior. This involves acting on core principles—such as being a good teammate or prioritizing long-term health—rather than making decisions based on temporary feelings of frustration. * Dr. Jason von Stietz: DrJasonvonStietz.com [https://www.drjasonvonstietz.com/] | Instagram: @CBTSportsPsych * Lidia Garcia, MSW: LidiaGarcia.net [https://lidiagarcia.net/] * Recommended Listening: Check out my other podcast, Movie House Sports Psychology [https://podcasts.apple.com/us/podcast/movie-house-sport-psychology/id1624786722], which explores mental health through the lens of popular TV and film

Training with a Busy Life: Finding Your Why

In this episode of The Mentally Fit Athlete, we explore how finding your “why” can make or break your consistency in sport and fitness. From busy adult athletes balancing work, school, and family to runners training for their next race, they discuss how clarifying your values, setting meaningful goals, and building community can help you stay motivated over the long term. They also break down common pitfalls—like relying on willpower alone, ignoring recovery, or chasing the wrong goals—and highlight the importance of enjoyment, proper fueling, and realistic expectations. If you’ve ever struggled to stay consistent or felt stuck in a love–hate relationship with training, this episode will help you reconnect with your purpose and build a routine that actually lasts. Dr. Jason von Stietz * Website: ⁠drjasonvonstietz.com⁠ [www.drjasonvonstietz.com] * Instagram: ⁠@CBTSportsPsych⁠ [https://www.instagram.com/cbtsportpsych/] Lydia Garcia * Website: ⁠LydiaGarcia.net [https://lidiagarcia.net/] Like, subscribe, and share with a teammate or friend who needs help finding their “why.”