Car Ride Conversations For Sports Families

Mastering Habits: Law 2 - Make it attractiveJoin host Valerie Alston on this episode of Car Ride Conversations for Sports Families as she dives into the science of habit formation and motivation. Learn how to connect habits to purpose, enjoyment, and identity, and discover practical tips from James Clear's book, 'Atomic Habits.' Valerie discusses the dopamine feedback loop, temptation bundling, and surrounding yourself with the right influences to build effective habits. Ideal for parents and young athletes aiming to improve mental toughness, resilience, and confidence, this conversation will help you build stronger relationships and lifelong skills. Tune in for actionable advice on making habits stick and avoiding negative behaviors. Don't forget to like, share, and subscribe for more insightful discussions!00:00 Introduction to Motivation and Habits00:20 Podcast Introduction and Host Welcome01:07 Understanding the Second Law of Behavior Change01:52 The Dopamine Feedback Loop02:44 Temptation Bundling Explained04:03 Practical Examples of Temptation Bundling06:22 Combining Temptation Bundling with Habit Stacking07:27 The Role of Belonging in Habit Formation09:35 Surrounding Yourself with the Right People12:48 Reframing Negative Habits14:41 Interactive Questions for Listeners18:44 Conclusion and Call to ActionAtomic Habits link: https://amzn.to/49rZNP4Discussion questions: What’s something you want to do every day — and something you need to do — and how could we pair them together?Who are 2-3 people you’re around often who have habits you admire — and how do those habits influence you?(Friends, teammates, older players, etc.)When you hear someone say “I have to go work out” vs. “It’s time to get stronger and faster,” how do those feel different?What’s one habit you could make more attractive this week — and what would help make it feel more fun, social, or rewarding? (Could be schoolwork, workouts, even sleep routines)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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletterFor 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 psychologyIf you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic?

Kickstart Your Year: Build better habits - Make it ObviousIn this episode of Car Ride Conversations for Sports Families, host Valerie Alston discusses the importance of habit formation over motivation for achieving long-term goals. She dives into the science of habit formation and shares practical tips on building effective habits for athletes and their families. Valerie highlights the significance of making good habits obvious and bad habits invisible. She provides actionable strategies, inspired by James Clear's 'Atomic Habits,' for creating an environment conducive to achieving goals. Valerie also prompts listeners to engage in meaningful family conversations about identifying and implementing new habits. Join the conversation for insights on building mental toughness, resilience, and confidence while fostering stronger family relationships. Don't forget to share this episode and subscribe to Valerie's newsletter for more tips.00:00 Introduction to Motivation and Habits00:52 Welcome to Car Ride Conversations01:26 Kicking Off January with Better Habits03:19 Understanding Habit Formation06:13 The Habit Loop Explained09:11 Making Good Habits Obvious10:56 Eliminating Bad Habits12:17 Aligning Habits with Identity14:11 Practical Tips for Building Habits16:15 Family Discussion Questions19:58 Conclusion and Next StepsAtomic Habits link: https://amzn.to/49rZNP4Discussion questions: What’s one habit you do automatically without thinking?What’s a good habit we could make more obvious this week?What’s one distraction we could make less visible?Where could we place reminders to help you succeed?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletterFor 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 psychologyIf you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666Watch every episode of Car Ride Conversations here: a...

Navigating Athletic Slumps: Insights and Strategies Every athlete experiences slumps—periods where performance doesn't meet expectations. In this episode of Car Ride Conversations for Sports Families, host Valerie Alston explores the nature of slumps, why they occur, and how to overcome them. Valerie shares her personal story of switching to left-handed hitting in softball and the growth that came from this challenging season. Learn about the importance of going back to basics, focusing on controllables, and maintaining a curious mindset. This episode provides practical advice for young athletes and their parents on how to navigate these tough periods and ultimately emerge stronger. Tune in for valuable tips on building mental toughness, resilience, and confidence. Remember to subscribe and share if you find this episode helpful!00:00 Introduction: Understanding the Slump01:09 Defining a Slump: What It Is and Isn't02:59 Personal Story: Overcoming My Slump07:55 Strategies to Break Out of a Slump12:09 The Importance of Patience and Resilience16:11 Interactive Q&A: Reflecting on Your Slump20:19 Conclusion: Keep the Conversations RollingDiscussion questions: What part of your game feels like a slump right now — and what do you think that slump might be trying to teach you?If we focused less on stats and more on small wins, what would success look like for you this week?Can you think of a time when something felt hard in the moment but ended up helping you in the long run — like my switch-hitting story?How can I support you during a slump without adding pressure?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyIf you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here. ***NEW COACHES PODCAST*** I’m getting ready to launch a brand-new podcast called The Clutch Academy  where I’ll interview coaches across sports and levels to unpack this core question:How do great coaches build athletes who are confident, calm, clutch  and full of character?If you’re a coach with something to share  or know someone who should be on the mic  I’d love to hear from you. 👉 Click here to apply to be a guest on The Clutch Academy https://valstoncoaching.typeform.com/clutchacademy Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me...

How to Turn Failure into Success: The Growth Mindset for AthletesFailure isn't the enemy; it's the best teammate you can have. In this episode of Car Ride Conversations for Sports Families, host Valerie Alston discusses the importance of embracing failure as part of the growth process for athletes. Valerie explains how a growth mindset, where athletes view their abilities as improvable with effort and practice, can transform failures into learning opportunities. She contrasts this with a fixed mindset, where abilities are viewed as static, and emphasizes the importance of redefining success beyond just wins and stats. The episode also provides practical tips for fostering a growth mindset, setting tangible goals, and redefining success. Conversation prompts are provided to encourage meaningful dialogue between parents and young athletes about mental toughness, resilience, and confidence.00:00 Introduction: Embracing Failure01:11 Understanding Failure in Sports02:52 Building a Growth Mindset09:08 Redefining Success Beyond Wins15:20 Conversation Prompts for Families19:52 Conclusion and Call to ActionDiscussion questions: “What’s a recent mistake or failure that actually taught you something useful?”“If success wasn’t about winning today, how else could you define it?”“How do elite athletes you admire talk about failure — and what does that teach you about how they improved?” “How do my (parent or coach) reactions — my words, tone, or body language — after your tough moments affect the way you feel about failure?”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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyIf you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here. Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666Watch every episode of Car Ride Conversations here: https://www.youtube.com/playlist?list=PLOjguEFjF88w5Wl-eA9dlkwLk7f_sI12V 

Unlock Your Athlete's Potential: The 24-Hour Rule for Post-Performance ReflectionJoin 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 Rule00:29 Welcome to Car Ride Conversations01:00 Understanding the 24 Hour Rule01:47 Emotional Reflection and Evaluation04:38 Post Performance Review Process05:03 Five Key Areas of Reflection10:42 Moving from Reflection to Action14:23 Engaging in the 24 Hour Rule18:55 Final Thoughts and EncouragementDiscussion questions: What went well for you today — what part of your performance are you genuinely proud of?If you had to pick one thing to improve on next time, what would it be and why?After your 24 hours are up, what’s one thing you want to focus on moving forward?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyIf you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here. Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666Watch every episode of Car Ride Conversations here: https://www.youtube.com/playlist?list=PLOjguEFjF88w5Wl-eA9dlkwLk7f_sI12V 

Keeping the Gratitude Alive: Thanksgiving Conversations with Valerie AlstonIn this special Thanksgiving episode, we explore the power of expressing gratitude out loud to deepen relationships and turn appreciation into action. Valerie shares practical tips for sparking meaningful conversations about gratitude at the Thanksgiving table and beyond, along with insights from her extensive experience teaching resilience to Army soldiers. Tune in to learn how to make gratitude a lasting practice in your family, hear conversation prompts to use during the holiday, and get motivated to keep the gratitude practice alive year-round. Join us for an episode full of heartfelt stories, valuable lessons, and actionable ideas to enhance your family's connection and wellbeing. Happy Thanksgiving!00:00 Introduction to Thanksgiving and Gratitude00:26 Welcome to Car Ride Conversations00:59 Thanksgiving Preparations and Family Plans01:53 Reflecting on Last Week's Gratitude Practice03:01 The Power of Sharing Good Things05:02 Deepening Gratitude Through Conversation09:35 Thanksgiving Gratitude Prompts11:21 Continuing Gratitude Beyond Thanksgiving13:57 Conversation Prompts for Gratitude16:32 Closing Remarks and Additional ResourcesTo try the 30 Day Gratitude Challenge for Free go here: https://www.confidentcalmclutch.com/30daygratitudechallenge Discussion questions: What’s something you noticed or learned from doing the gratitude practice last week?Who is someone you want to thank in person this week, and how could you do it?What’s one Thanksgiving tradition or moment that makes you feel most grateful?How can we keep gratitude part of our family routine after the holiday?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyIf you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here. Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666Watch every episode of Car Ride Conversations here:

Harnessing the Power of Gratitude for Mental Toughness and PerformanceDiscover how gratitude can be a powerful tool for mental toughness and performance in sports In this episode of Car Ride Conversations for Sports Families, host Valerie Alston delves into the concept of mental toughness and emphasizes the importance of gratitude as a powerful performance tool. Valerie explains how practicing gratitude can enhance happiness, stress management, resilience, and overall mental toughness. She introduces a simple yet effective gratitude practice called the 'Three Good Things' exercise, which involves noticing and reflecting on good things daily. Valerie provides scientific insights on why gratitude matters and offers practical tips for incorporating it into daily life, specifically for young athletes and their families. The episode concludes with a series of thought-provoking questions designed to spark meaningful conversations and encourage ongoing gratitude practices within families.00:00 Introduction to Mental Toughness and Gratitude01:34 The Science Behind Gratitude02:36 Negativity Bias and Its Impact05:04 Gratitude in Sports Performance07:56 Three Good Things Exercise12:27 Reflection and Gratitude14:23 Gratitude Practice Challenge18:06 Discussion Prompts and ConclusionTo try the 30 Day Gratitude Challenge for Free go here: https://www.confidentcalmclutch.com/30daygratitudechallenge Discussion questions: What’s one thing that went right for you today, big or small?Who’s someone on your team or at school you’re grateful for — and why?What challenge are you thankful for because it taught you something?How can we remind each other to notice ‘three good things’ this week?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyIf you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here. Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666Watch every episode of Car Ride Conversations here:

Transforming Youth Sports: The You Matter Ankeny Classic Softball TournamentIn the final part of our series, host Valerie Alston engages in a deep conversation with Justin about the You Matter Ankeny Classic, a unique softball tournament focused on mental health and sportsmanship. Justin shares how he brought together counselors, coaches, and athletes to create an event that emphasizes character over competition. This episode of Car Ride Conversations for Sports Families explores the importance of mental health in sports and offers actionable insights for communities looking to replicate this impactful model. With discussion prompts and tips for parents, this episode is a must-listen for anyone interested in youth sports and mental wellness.00:00 Introduction to the You Matter Ankeny Classic00:23 Welcome to Car Ride Conversations00:56 Justin's Perspective on Mental Health in Sports01:10 Creating the You Matter Ankeny Classic02:56 Tournament Highlights and Innovations04:40 Encouraging Sportsmanship and Community06:16 Final Thoughts and Contact Information08:19 Discussion Prompts for Families12:31 Closing Remarks and Call to ActionTo reach out to Justin about starting a tournament or project like this email him at jbogers81@gmail.com To participate in the tournament please visit: https://usssa.com/baseball/event_home/?eventID=409341  or email the Ankeny Girls Softball Association at: ankenygirls.softball@usssa.com Discussion questions: What does “You Matter” mean to you when it comes to sports and teammates?The You Matter Classic gave the biggest trophy for sportsmanship. If you were designing an award for your team, what would it celebrate and why?How do you think sports could look different if every tournament or season focused more on mental health and kindness?What’s one simple way our family or team could make sports more fun and supportive for everyone?How can we, as adults, help keep the joy in sports for kids especially when competition gets intense?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyIf you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here. Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea...

Coaching Wellness: Building Youth Mental Health through Sports In this episode of Car Ride Conversations for Sports Families, host Valerie Alston continues her discussion with Justin Boger, a board member of the American Foundation for Suicide Prevention. They explore the critical role sports play in fostering youth mental health and wellness. Topics covered include current trends in youth mental health, the importance of a supportive sports environment, goal setting, visualization, and resilience-building techniques. Valerie and Justin share practical strategies for coaches and parents to help young athletes build confidence, calm, and resilience. Tune in for valuable insights on creating a positive, growth-oriented sports culture and engaging conversational prompts for sports families.00:00 Introduction to Car Ride Conversations00:03 Shifting Focus: Coaching Wellness01:02 Youth Mental Health Trends02:36 Building Community Through Sports05:01 Goal Setting and Visualization Techniques07:05 Strategies for Mental Toughness09:38 Celebrating Small Wins15:23 Discussion Prompts for Families19:32 Closing Remarks and Call to ActionTo reach out to Justin about starting a tournament or project like this email him at jbogers81@gmail.com To participate in the tournament please visit: https://usssa.com/baseball/event_home/?eventID=409341  or email the Ankeny Girls Softball Association at: ankenygirls.softball@usssa.com Discussion questions: When do you feel most confident playing your sport? What helps you get to that stateJustin talked about using goal cards and visualization—how could you use something like that before a game or at practice?What makes a team feel like a safe place to you? How can teammates help each other feel that way?Think about a time you made a mistake in a game. How did your coach or teammates respond—and what would have helped you bounce back faster?(Parent add-on) How can we focus on praising effort, attitude, or teamwork more than outcomes this week?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyIf you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here. Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea

Handling Emotions and Sportsmanship in Youth Sports ft. Justin BogersJoin Valerie Alston and special guest Justin Bogers, a dad, coach, and board member for the American Foundation for Suicide Prevention, in this insightful episode of Car Ride Conversations for Sports Families. Explore the highs and lows of youth sports, focusing on building character, mental health, and sportsmanship. Hear an eye opening story about a post-game handshake gone wrong and learn valuable lessons on emotional control for coaches, parents, and players. Tune in for actionable tips, heartfelt stories, and meaningful conversations to help young athletes grow both on and off the field. Stay tuned till the end for discussion prompts and information on the You Matter Ankeny Classic for Mental Health softball tournament.00:00 Introduction to Car Ride Conversations01:34 Meet Justin Bogers: Coach and Mental Health Advocate03:43 The Post-Game Handshake Incident07:13 Handling Emotions and Setting Examples09:49 Building a Positive Sports Community19:58 Conversation Prompts for Parents and Coaches22:39 Closing Remarks and ResourcesTo reach out to Justin about starting a tournament or project like this email him at jbogers81@gmail.com To participate in the tournament please visit: https://usssa.com/baseball/event_home/?eventID=409341  or email the Ankeny Girls Softball Association at: ankenygirls.softball@usssa.com Discussion questions: Have you ever seen a coach, parent, or player lose their cool at a game? How did it make you feel in that moment?What are some ways we can calm ourselves down when we’re frustrated by a bad call or a tough play?Why do you think it’s important for coaches and parents to admit when they make mistakes too?What do you think kids learn more from—winning, or how adults handle winning and losing?(Parent reflection add-on) What’s one emotion you find hardest to manage when watching your child play, and how could you handle it differently next time?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube:...

The True Essence of Youth CoachingIn the final episode of the Special Car Ride Conversation series, host Valerie Alston and her dad, a former coach, delve into the core values that matter in youth sports. The discussion covers the significance of emotional regulation, body language, and prioritizing effort over outcomes. They offer insights on maintaining open communication between parents and children, the importance of coaching with character, and embracing mistakes. The episode emphasizes the vital role of being a positive role model and how it shapes young athletes. Valerie and her dad share personal stories, practical advice, and invite listeners to reflect on their strategies and behaviors. Whether you are coaching or cheering from the sidelines, this episode provides valuable lessons on building stronger relationships and lifelong skills. The episode concludes with conversation prompts for listeners to engage in meaningful discussions.00:00 Introduction to the Final Episode00:47 Welcome and Purpose of the Podcast01:20 Understanding the Parent-Coach Dynamic01:55 The Role of Effort and Communication03:11 Lessons from Personal Experiences06:41 The Importance of Body Language10:54 Modeling Behavior and Respect14:12 Final Thoughts and Prompts for Discussion18:12 Closing Remarks and Call to ActionDiscussion questions: When you make a mistake during a game—or in how you respond to one—how do we usually handle it as a family? Follow-up: How could we do better at giving each other grace and learning from it?How does a coach’s (or parent’s) body language or tone impact how you feel during a game? Follow-up: What are some signs we can look for that show encouragement, even when things aren’t going well? What kind of feedback motivates you most—cheering, quiet support, tough love, or something else? Follow-up: As a parent or coach, what feedback are you trying to give—and what might your athlete be hearing instead?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666

Parent Coaching: Essential Advice for Building Resilient Young Athletes In this episode of Car Ride Conversations, Valerie Alston and her former coach/dad share crucial advice for parent coaches. Discover how to define your role, why life skills trump the scoreboard, and managing emotional highs and lows while coaching your own child. Learn about transforming average athletes into game changers through mental skills like anticipation and awareness. Perfect for both novice and experienced coaches, this episode is packed with insights to help build confident, resilient young athletes. Join us for practical wisdom and honest reflection to enhance your coaching journey.00:00 Introduction to Coaching Your Own Kid01:14 Defining Your Role as a Parent Coach03:13 Building Life Skills Through Sports05:50 The Mental Side of Sports07:34 Practical Tips for Parent Coaches11:39 Conversation Prompts for Parents and Kids15:15 Conclusion and Final ThoughtsDiscussion questions: When a coach makes a decision you don’t like—about playing time, positions, or strategy—how do you usually react? Parents: How do you think your reactions influence your child’s attitude? Kids: What kind of support do you want in those moments?What do you think is more important—winning games now or learning skills for the future? Why? How can both parents and athletes keep the focus on growth instead of just results?What’s one mental skill—like anticipation, awareness, or focus—you could both practice this week?How would practicing that skill change how you play, coach, or support each other during games?As a family, how can we better handle the “car ride home” after games What’s the best way for us to talk about effort, learning, and next steps without focusing only on stats or outcomes?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666

Mastering Calm: Techniques for Athletes to Control Nerves and Enhance PerformanceIn this episode of 'Confident Calm Clutch Car Rides Conversations,' hosted by Valerie Alston, discover how you can train your brain and body to stay calm under pressure. Learn to recognize personal signs of stress through the stoplight analogy, and explore simple yet effective tools like deep breathing and reset cues to regain control. Perfect for young athletes and their parents, this episode provides actionable strategies for building mental toughness, resilience, and confidence, ensuring peak performance when it matters most. Join us for tips, conversation starters, and more to create meaningful car ride dialogues that strengthen relationships and lifelong skills.00:00 Introduction: Train Your Brain to Stay Calm01:07 Understanding Stress and Performance03:32 The Stoplight Analogy for Emotional Awareness07:26 Breathing Techniques to Reset Your Body11:09 Mental and Sensory Reset Cues15:40 Discussion Questions for Athletes and Parents18:26 Conclusion and Additional ResourcesDiscussion questions: What are your personal signs that tell you you’re starting to lose calm — in your body, mind, or emotions?”Can you think of a ‘red light’ moment in your last game or practice? What would help you get back to yellow or green next time?”Which calm switch strategy — breathing, reset cue, or body anchor — do you think would work best for you?”How can I, as your parent, help you notice your ‘lights’ and remind you to reset without making it worse?”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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666

Unlock Athletic Success with Visualization Techniques Join host Valerie Alston in this insightful episode of Confident Calm Clutch Car Ride Conversations as she delves into the power of visualization and mental rehearsal. Learn why visualization works, how it enhances the brain-body connection, and how athletes of all levels can benefit from this powerful mental training tool. Whether you're a parent of a young athlete or an athlete looking to boost your mental toughness, this podcast offers valuable tips and conversation prompts to spark meaningful dialogue about resilience, confidence, and motivation. Tune in to discover how visualization can help you focus, stay motivated, and build a mental blueprint for success.00:00 Introduction to Mental Training Tools01:14 Understanding Visualization02:52 The Science Behind Visualization04:13 Practical Applications of Visualization05:57 Benefits of Visualization08:54 Effective Visualization Techniques12:57 Conversation Starters for Athletes and Parents15:29 Conclusion and Additional ResourcesDiscussion questions: If you could watch a mental highlight reel of yourself, what play or skill would you want to see? Before a game, what would be most helpful for you to picture in your mind — a single skill, your routine, or the whole game? Parent how can you use visualization in your own life — maybe before a presentation, a meeting, or even a tough situation — so you can both practice this skill together? What’s one moment from your last practice or game we could both visualize together so you’re ready to nail it next time?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666

Navigating Injury: Mental Toughness & Emotional Resilience for AthletesGetting injured as an athlete isn't just about healing your body, it's also about healing your mind. In this episode host Valerie Alston delves into the emotional ups and downs of being injured and discusses how mental skills can speed recovery. Valerie shares her personal injury story, explores the grief process associated with injuries, and offers actionable tips for athletes and their parents to grow stronger mentally and emotionally during tough times. From mindfulness practices to effective self-talk and maintaining optimism, this episode is packed with valuable insights. Tune in for practical advice on support networks, maintaining mental clarity, and ensuring a positive recovery journey. Don’t miss out on these crucial tips for building resilience and mental toughness, whether you're an athlete, parent, or coach.00:00 Introduction: The Emotional Toll of Athletic Injuries00:50 Personal Injury Story: Valerie's Experience04:14 The Grief Process in Injury Recovery07:55 Mindfulness and Mental Strategies for Healing16:18 The Importance of Support Systems20:02 Discussion Questions for Athletes and Parents23:26 Conclusion and Additional ResourcesDiscussion questions: How are you really feeling about being injured — frustrated, sad, hopeful, or something else?What’s one thing you can control during recovery that might help you feel more confident?How can I support you best right now — encouragement, reminders, or just listening?If you have a setback in recovery, how would you want me to respond?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666

From Dance to Tennis: A Teen's Journey in Competitive Sports In this special episode of Car Ride Conversations, host Valerie Alston is joined by her teenage niece, Ireland, who shares her journey of transitioning from dance to competitive tennis. They discuss the challenges of not making the team initially, the motivation behind her continued efforts, and the lessons learned about mental toughness, energy management, and confidence. Whether you're a young athlete starting out or navigating new challenges, this episode offers fresh insights and relatable moments. Don't miss this inspiring chat that explores how to build resilience and confidence through sports.00:00 Introduction: A Dancer's Journey to Tennis01:13 Meet Ireland: From Dance to Tennis02:12 Starting Tennis: The Initial Struggles03:57 Balancing Act: Time Management and Motivation06:11 Mental and Physical Challenges08:31 Technical Difficulties and Key Takeaways11:49 Reflective Questions for Listeners15:10 Closing Remarks and ResourcesDiscussion questions: Have you ever tried something new and failed at first—like not making a team or struggling with a skill? What made you want to keep going (or not)? What helped you get better?How is your sport (or activity) different from others you’ve done before? What new skills—mental or physical—have you had to build?When you’re in a long, tough practice or match, what helps you stay focused or motivated? How can we build more of that mental strength together?What’s harder for you—physical effort or mental effort? Why? What strategies do you use to push through either one when things get hard?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666

Mastering Self-Talk: The Ultimate Guide to Staying Focused and ConfidentJoin host Valerie Alston in this episode of Confident Calm Clutch Car Ride Conversations as she explores the power of self-talk and its impact on performance. Valerie introduces the P3 formula—Purposeful, Productive, and Possibility focused self-talk—to help athletes and parents build effective internal dialogue. From sharing a Stanford study on mindset to providing actionable tips and examples from various sports, this episode aims to help young athletes enhance their mental toughness, resilience, and confidence. Tune in for insightful questions and discussions to make each car ride a valuable opportunity for growth.00:00 Introduction to Self-Talk00:59 The Power of Mindset05:30 The P3 Formula for Effective Self-Talk08:23 Instructional vs. Motivational Self-Talk10:10 Creating Your Game Day Script13:23 Interactive Q&A Session16:50 Conclusion and Next StepsDiscussion questions: What do you usually say to yourself before or during a game? Does it help or hurt?If you could write down your top 3 game day phrases, what would they be?Do you like self-talk that tells you what to do (instructional) or that pumps you up (motivational)?How can I (as your parent/coach) remind you of your P3 self-talk without adding pressure?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666

How to Boost Athletic Performance: Key Focus Strategies for Athletes and CoachesIn this episode host Valerie Alston explores the crucial role of attentional focus in sports performance. Discover why it's essential to minimize distractions and learn two effective skills to help athletes direct their attention to what's most important. Valerie also provides insights on how parents and coaches can support athletes in maintaining their focus amidst different challenges. Whether you're on the way to practice, a game, or running errands, join Valerie for valuable tips on building mental toughness and fostering strong relationships during your car rides. Don't miss practical advice on creating reset routines and using the 'What's Important Now' (WIN) cue for better performance.00:00 Introduction: The Power of Focus in Sports00:31 Welcome to Confident Calm Clutch Car Ride Conversations01:09 The Overloaded Brain: Understanding Cognitive Capacity03:07 The Importance of Skill Automation in Sports04:34 Managing Cognitive Load: Bandwidth and Attention05:37 Identifying and Eliminating Distractions07:41 Two Key Skills: WIN Cue and Reset Routine10:49 Practical Tips for Parents and Coaches14:57 Conversation Prompts for Athletes and Parents18:14 Conclusion and Next StepsDiscussion questions: What are the top 1–2 things you think are most important to focus on in your sport?What’s one distraction that pulls your focus away the most?Which ‘reset routine’ could help you get back on track after a mistake?How can I (as your parent/coach) remind you about ‘What’s Important Now’ without adding pressure?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666

Building Daily Wins: Boosting Athlete Confidence Beyond the ScoreboardIn this episode of Confident Calm Clutch Car Ride Conversations, host Valerie Alston emphasizes the importance of building confidence through small, everyday wins rather than relying solely on stats and big plays. Alston shares practical tips and real-life examples from her experience working with athletes, helping them redefine success by focusing on effort, growth, execution, and character. Tune in to learn how parents and young athletes can foster mental toughness, resilience, and confidence through meaningful dialogue during car rides.00:00 Introduction: Building Confidence Beyond Trophies00:23 Welcome to Confident Calm Clutch Car Ride Conversations00:56 Redefining Success: A Basketball Player's Journey02:46 Alternative Indicators of Success04:27 Small Wins in Different Sports05:33 Importance of Small Wins in Practice07:04 Broadening Your Definition of Success08:23 Four Key Factors of Success11:39 Engaging in Meaningful Conversations14:53 Conclusion: Keep the Conversations RollingDiscussion questions: What’s one small win you had at practice or in a game this week that wouldn’t show up on a scoreboard?Which feels better to you — making the big play once in a while or stacking small wins consistently? Why?How do you know when you’ve had a ‘successful’ practice or game, even if you didn’t score or get recognized?What’s one way I (as your parent) can celebrate your small wins better?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666

Shut Down the 'What If' Trap: Boosting Athlete Confidence and FocusWelcome back to Confident Calm Clutch Car Ride Conversations with your host Valerie Alston! In this episode, we tackle the common pre-game mental trap of 'What if?' thoughts that cause anxiety and hinder performance. Learn how elite athletes manage these thoughts to stay focused and present in the moment. Discover two key strategies: mindfulness for grounding yourself in the present and 'If-Then' planning for productive game prep. Perfect for athletes and parents alike, this episode offers practical tools to build mental toughness and resilience. Join us and turn every car ride into an opportunity for meaningful dialogue and lifelong skills development!00:00 Introduction: Overcoming the 'What If' Trap00:17 Welcome to Confident Calm Clutch Car Ride Conversations00:54 Understanding the 'What If' Thoughts01:51 The Mind-Body Connection and Anxiety04:27 Grounding Techniques to Stay Present07:38 Productive 'What If' Thoughts and Strategy10:59 Interactive Discussion Questions12:53 Conclusion and Final ThoughtsDiscussion questions: When you get nervous, what’s one thought that tends to pop up first?What’s something I can say to myself instead that would help me focus?How can we help each other focus more on what we can control, not what might go wrong?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.For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 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 psychologyParents join my Facebook group to Help Your Athlete Gain Mental Toughness for ParentsHave an idea for a topic? Submit your idea here.Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.comFollow Me on:Facebook: https://www.facebook.com/valstoncoachingInstagram: https://www.instagram.com/valstoncoachingYoutube: https://www.youtube.com/@valstoncoaching9666