The 24-Hour Rule for Post-Performance Reflection

Unlock Your Athlete's Potential: The 24-Hour Rule for Post-Performance Reflection

Join host Valerie Alston in this insightful episode of 'Car Ride Conversations for Sports Families,' where she introduces the 24-hour rule to help athletes move past their performances—both good and bad. Learn how to use an effective post-performance review process to build confidence, stay motivated, and focus on future growth. Valerie discusses the importance of experiencing emotions, transitioning to evaluation, and finally, taking action. Explore five key areas to reflect on after every game or practice: competence builders, confidence builders, goal review, mental game plan, and game strategy. Whether you're a parent or an athlete, understand how to make these reflections a quick habit and explore practical examples. Subscribe, share, and take your athletic performance to the next level!

00:00 Introduction to the 24 Hour Rule

00:29 Welcome to Car Ride Conversations

01:00 Understanding the 24 Hour Rule

01:47 Emotional Reflection and Evaluation

04:38 Post Performance Review Process

05:03 Five Key Areas of Reflection

10:42 Moving from Reflection to Action

14:23 Engaging in the 24 Hour Rule

18:55 Final Thoughts and Encouragement

Discussion questions:

1. What went well for you today — what part of your performance are you genuinely proud of?
2. If you had to pick one thing to improve on next time, what would it be and why?
3. After your 24 hours are up, what’s one thing you want to focus on moving forward?
4. How can we make your post-performance review a quick, positive habit after games or practices? How and where will you record it?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

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For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

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Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.com

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