Setting Intentions for Athletes: Start the Season With Purpose

The start of a new season is electric! Fresh gear, new teammates, endless possibilities. For athletes and coaches alike, this moment is full of hope and hunger.

But alongside the excitement, there’s often pressure:

“I have to start this season.”
“We need to make playoffs.”
“I can’t mess this up.”

Those expectations can feel heavy. And sometimes, they steal the very joy that brought you to the sport in the first place.

There’s another way to approach this season — one that keeps you focused, free, and grounded: set intentions, not expectations.

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Why Intentions Beat Expectations

Expectations are all about outcomes: stats, rankings, titles. But so much of that is out of your control.

Intentions shift the focus to how you show up — your effort, mindset, and energy.

Check this out:

• Expectation: “I need to score at least 15 points per game.”
• Intention: “I want to play with courage and trust my instincts.”

• Expectation: “I have to earn a starting spot.”
• Intention: “I’ll bring focus and leadership to every practice.”

Notice the difference?

Focusing on intentions will:

• Reduce performance anxiety
• Build resilience during setbacks
• Keep you connected to why you play or coach
• Help you perform with more freedom and flow

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How Athletes and Coaches Can Set Intentions

Here’s a simple, three-step process to start the season with clarity and purpose:

1. Reflect on What Really Matters

Ask yourself:

• How do I want to feel this season?
• What kind of teammate, athlete, or coach do I want to be?
• What qualities do I want to bring, no matter the scoreboard?

Take five quiet minutes to journal or think it through before setting goals.

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2. Choose Three Intention Words

Pick three words that represent how you want to show up this season. Examples:

• Brave • Focused • Connected
• Grounded • Joyful • Resilient
• Creative • Relentless • Free

Write them where you’ll see them daily:

• Tape them inside your locker
• Set them as your phone wallpaper
• Add them to your training journal

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3. Revisit Weekly

Intentions aren’t one-and-done. Check in with yourself regularly:

• Am I living my three words this week?
• What’s one thing I can shift to feel more aligned?

For teams, consider creating a shared intention board in the locker room. Invite athletes to add their words. Coaches — share yours too. Vulnerability builds trust.

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For Coaches: Leading With Intentions

Coaches set the emotional tone for the season. When you lead with intentions:

• You create a culture of trust and safety
• Athletes focus on growth, not fear
• Your team stays connected to purpose, even when the stakes are high

Kick off the year with a short intention-setting session:

1. Ask each athlete to pick their three words.
2. Invite them to share one with the group.
3. Reflect together on how the team wants to feel this season.

This practice builds cohesion — and performance follows belonging.

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Compete With Freedom, Not Fear

Wins and losses fade. Records get broken. What lasts is who you become along the way.

Setting intentions instead of expectations isn’t about lowering your standards — it’s about anchoring your performance to purpose, not pressure.

This season, instead of asking:

“What do I need to achieve?”
Try asking:
“Who do I want to be?”

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Action Step: Set Your Three Words

Take 10 minutes today. Choose three intention words for this season and keep them close.

Let them guide your practices, competitions, and every quiet moment in between.
Your intentions are your compass. Follow them.

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Stay Connected

If you’re ready to compete with more confidence and joy, here are ways I can support you:

• Read more insights: Athlete Illuminated Blog
• Subscribe: Get weekly tools and inspiration delivered straight to your inbox.
• Work with me: Explore athlete coaching, workshops, and team trainings at lcollinslcsw.com.

Sending you all the good vibes for a great year!

All the best,

Laura

Note: This and every Athlete Illuminated post is for educational purposes only and not a replacement for mental health treatment. If you are in urgent need of mental health support, please call 9-8-8. If you are experiencing an emergency, please call 9-1-1 or go to your nearest emergency room. For ongoing mental health concerns, consider seeking professional support or therapy.