The Secret Therapy Tool You’re Probably Ignoring

Are you a counselor who suggests journaling to your clients? Especially your high performing clients, and athletes in particular? If you said “yes” that’s amazing! If you said “no” keep reading about why you might want to consider it. 

When we talk about performance development, most conversations revolve around task specific understanding, strategy, or skill. What’s often overlooked, however, is the mental and emotional load that comes with high performance. The constant drive for improvement, the weight of expectations, and the sting of setbacks can impact not only performance but also overall well-being.

As therapists, we understand that high performing clients operate in a unique environment of high pressure and constant evaluation. Much of this evaluation is outcome based, even at the expense of physical or mental wellbeing. I like to use journaling as a way to go beyond goal tracking, and become data to learn how  to care for their minds, regulate emotions, and process the psychological demands of performance.

In the same way an athlete may commit to physical conditioning, an artist may commit to hours of practice, or a student may commit to studying. Making journaling a regular habit ensures the mind receives the same intentional care. 

Tips on how we, as therapists, introduce journaling as an essential part of the training regimen:

1. Tracking Confidence and Self-Talk

Confidence is fickle. One great performance can send it soaring but one tiny mistake can shatter it. We don't just ask about confidence, we also ask them to track it.

• Therapeutic Framing: We encourage seeing the journal as a "Self-Talk Log." They record their dominant internal dialogue during peak and low moments. By identifying the negative self-talk ("I always miss this shot"), they create the data we need to apply Cognitive Behavioral Therapy (CBT) techniques to challenge and reframe those automatic negative thoughts. It moves the conversation from vague feelings of low confidence to concrete, editable statements.

Therapist life hack; I love having my clients bring in their Self Talk Logs and put them on the white board with the ABCs of thinking or in the Thought-Emotion-Behavior triangle to show real life examples of reframing in action.

2. Stress Management and Recovery

Stress isn't just external (a final project or a solo performance) it's also internal (lack of sleep, academic pressure, personal issues). Unmanaged stress manifests physically, leading to fatigue, injury, and poor focus.

• Therapeutic Framing: We treat the journal as a "Mind-Body Correlation Chart." We encourage athletes to use a simple scoring system (e.g., rate stress 1-10, sleep quality 1-10) and note major stressors. When they see a pattern—e.g., "Every time I score my stress an 8, my body feels heavy and my coach says my reaction time is slow" or “Every time I score my stress as a 3, working through that difficult piece of music feels easy and my fingers go where they are supposed to”—the journal provides objective evidence linking mental state to physical outcome. This makes them more receptive to therapeutic interventions like mindfulness or progressive muscle relaxation.

3. Processing Emotional Bumps

Failing hurts. Missing a goal is frustrating. Being overlooked  is confusing. High performers are often told to “keep going” and push these emotions aside. Suppressed emotions don't vanish, they sabotage.

• Therapeutic Framing: We position the journal as a "Safe Emotional Container." It's a non-judgmental space to fully vent the anger, disappointment, or anxiety. Crucially, we guide them on how to pivot from venting to an Action-Oriented Strategy.

• Therapist Prompt: "Write down everything you're feeling about that loss. Now, close the book. Re-open it and write: 'What is the single, constructive takeaway from this feeling that I can apply in my next training session?'" This practice develops emotional regulation and resilience.

4. Put the Day to Bed

Do you remember reading “Good night Moon” as a kid? Well, this is the grown up way. By spending a few minutes journaling before bed, you can put your day away. Rather than the events of your day, and the endless “to do” list of tomorrow keeping you awake, tuck them in and put them to bed. 

• Nightly Journal: It's a quick way to signal the brain that its time to go to put the day away and focus on sleep and restoration. 

• Therapist Prompt: "What is one good thing that happened today or something that you are proud of? What felt heavy or hard? Name it and remind yourself you don’t have spend time thinking about it tonight, it can come out.  What are the main tasks you have tomorrow? Remind yourself they will be there tomorrow when you get up. End with a statement of gratitude or thanks. Remind yourself that you deserve self care, and good sleep is a part of self care. 

Therapist life hack; if I have a client who struggles with the rigidity of journaling, sometimes I have them just gauge their day 1-10 or use a thumbs up, down, or neutral. For some, just briefly considering their day can be enough intentional focus to make a difference. 

Final Thoughts

For high performers, journaling is more than writing, it is a therapeutic exercise that fosters resilience, clarity, and emotional balance. When therapists encourage journaling, they’re providing a tool that extends beyond the therapy room. It becomes a daily practice of mental conditioning, strengthening not just the mind for performance, but the whole person for life.

References:

Lovell, B., Wetherell, M. A., & Carter, K. (2016). Does expressive writing reduce stress in students? A meta-analysis. Anxiety, Stress, & Coping, 29(2), 172-187.

NCSA (National Collegiate Scouting Association). (2023). 5 Powerful Benefits of Journaling for Student-Athletes. Retrieved from NCSA Sports.

RJ Performance Group. (2024). The Game-Changing Power of Journaling in Sport Psychology. Retrieved from Medium.

Cain, B. (2023). Performance Journaling. Retrieved from Brian Cain Peak Performance. (Refers to the "well, better, how" framework and the importance of reflection).

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