Tools, guides, and expert advice to help you thrive
Athlete Performance Workbook
Your physical training has a plan. Your mental game should too.
The Athlete Performance Workbook is a clinically informed mental skills journal designed for competitive athletes at every level — from high school varsity to college and beyond. Created by licensed mental health counselor and Brainspotting practitioner Bree Sutton, M.A., LMHC, this workbook gives athletes practical, research-backed tools to build the inner foundation that sustains outer performance.
This is not a generic positivity journal. Every section was designed with the realities of athletic life in mind — the pressure, the comparison, the setbacks, the identity questions that come with competing at a high level.
WHAT'S INSIDE:
Morning Routine Planner — Start every day with intention. Build the mental discipline that carries into training and competition.
Pre-Game Prep — A structured physical and mental warm-up system with a Release Zone to clear distractions before you compete.
Post-Game Reflection — Process your performance with honesty and self-compassion. Learn from hard games without getting stuck in them.
Bilateral Stimulation Replay Protocol — A unique, neuroscience-informed tool drawn from Brainspotting and EMDR therapy to help athletes process difficult moments and reduce the emotional charge of mistakes and losses. You will not find this in any other athlete journal on the market.
Affirmations for Athletes — Grounded, realistic affirmations that build genuine confidence — not toxic positivity.
Journal Prompts — 30+ deep reflection prompts across six themes: Mindset & Identity, Performance & Growth, Pressure & Emotions, Team & Relationships, Rest & Renewal, and Big Picture.
Identity in the Digital Age — An entire section devoted to the mental health impacts of social media, NIL deals, influencer culture, and negative self-talk — topics no other athlete workbook addresses directly.
Weekly Performance Tracker — Track the habits that actually move the needle, with a weekly reflection to build momentum across the season.
THIS WORKBOOK IS FOR:
High school and college athletes navigating performance pressure and identity
Athletes returning from injury who need to rebuild confidence
Competitive athletes experiencing anxiety, burnout, or self-doubt
Athletes with NIL deals navigating the mental health impact of public brand identity
Coaches and sports parents looking for a structured mental performance resource
Mental health professionals and sports psychologists working with athletic populations
"Mental skills are just as important as physical skills — yet they're often overlooked until something goes wrong. I created this workbook because every athlete deserves practical tools to strengthen their mental game. Your mind is one of your greatest performance tools. Let's train it together."
— Bree Sutton, M.A., LMHC Therapist · Brainspotting Practitioner · Mental Performance Coach
A hard copy of this workbook is also available at the link below:
Your physical training has a plan. Your mental game should too.
The Athlete Performance Workbook is a clinically informed mental skills journal designed for competitive athletes at every level — from high school varsity to college and beyond. Created by licensed mental health counselor and Brainspotting practitioner Bree Sutton, M.A., LMHC, this workbook gives athletes practical, research-backed tools to build the inner foundation that sustains outer performance.
This is not a generic positivity journal. Every section was designed with the realities of athletic life in mind — the pressure, the comparison, the setbacks, the identity questions that come with competing at a high level.
WHAT'S INSIDE:
Morning Routine Planner — Start every day with intention. Build the mental discipline that carries into training and competition.
Pre-Game Prep — A structured physical and mental warm-up system with a Release Zone to clear distractions before you compete.
Post-Game Reflection — Process your performance with honesty and self-compassion. Learn from hard games without getting stuck in them.
Bilateral Stimulation Replay Protocol — A unique, neuroscience-informed tool drawn from Brainspotting and EMDR therapy to help athletes process difficult moments and reduce the emotional charge of mistakes and losses. You will not find this in any other athlete journal on the market.
Affirmations for Athletes — Grounded, realistic affirmations that build genuine confidence — not toxic positivity.
Journal Prompts — 30+ deep reflection prompts across six themes: Mindset & Identity, Performance & Growth, Pressure & Emotions, Team & Relationships, Rest & Renewal, and Big Picture.
Identity in the Digital Age — An entire section devoted to the mental health impacts of social media, NIL deals, influencer culture, and negative self-talk — topics no other athlete workbook addresses directly.
Weekly Performance Tracker — Track the habits that actually move the needle, with a weekly reflection to build momentum across the season.
THIS WORKBOOK IS FOR:
High school and college athletes navigating performance pressure and identity
Athletes returning from injury who need to rebuild confidence
Competitive athletes experiencing anxiety, burnout, or self-doubt
Athletes with NIL deals navigating the mental health impact of public brand identity
Coaches and sports parents looking for a structured mental performance resource
Mental health professionals and sports psychologists working with athletic populations
"Mental skills are just as important as physical skills — yet they're often overlooked until something goes wrong. I created this workbook because every athlete deserves practical tools to strengthen their mental game. Your mind is one of your greatest performance tools. Let's train it together."
— Bree Sutton, M.A., LMHC Therapist · Brainspotting Practitioner · Mental Performance Coach
Tune In to calm and focus
Biolateral Sound Playlist
A carefully curated playlist to help soothe your nervous system. Perfect for reducing anxiety during stressful moments.
* Use with headphones.
Visual Learning for Peak Performance
Replay Workshop - How to Support your Athelete
Learn how to foster confidence, manage stress, and communicate more effectively with your athlete, helping them perform at their best and navigate the challenges of training and competition with resilience.
Mindfulness Video Guide
This video guide is tailored specifically for college athletes, offering practical mindfulness techniques to reduce stress, improve focus, and enhance resilience. Incorporate mindfulness into your training and competition routines to stay calm under pressure, recover faster, and stay mentally sharp both on and off the field.
Tools & Quiz
HeartMath App
It helps you manage stress, improve focus, and enhance emotional resilience using real-time heart rate variability (HRV) tracking. By guiding you through simple breathing techniques and providing instant feedback, the app empowers you to regain control over your emotions and optimize your performance in any situation.
Pre-Concussion Assessment
Located in Liberty Lake, WA - Lighthouse Physical Therapy supports athletes who play sports regularly with a pre-concussion assessment giving them a baseline to test against in the event of a head injury.
What is your Athletic Mindset?
Take our quick quiz to reveal your unique athletic mindset. Whether you’re a competitor, a coach, or someone striving for personal growth, this tool helps you understand your approach to challenges, motivation, and success. Get personalized insights on how to harness your strengths and work through your mental barriers to elevate your performance both in and out of the game.
