In this episode of Let’s Go Mental, Barbara closes the 3-part mini-series on setting and achieving the right goals. After starting with self-assessment (Episode 28) and intentional goal-setting (Episode 29), this final piece is all about execution and consistency.Let's introduce the Daily Success Checklist—a simple, powerful system to help athletes execute!What You’ll Learn in This Episode• Why execution is the fun part of your system, and how planning reduces stress and future anxiety.• The mindset that makes execution possible: control what you can control, let go of what you can’t.• How to build your own Daily Success Checklist: start with 3 actions (physical, mental, lifestyle), write them down, and check them off daily.• The importance of a weekly review & redirect to adjust and keep moving forward.• How small daily wins add up to big season goals.Challenge of the Week👉 Create your Personal 3 actions Daily Success Checklist.Resources & Links🎧 Catch up on Episode 28 - New Season: your opportunity to decide who you want to be.🎧 Catch up on Episode 29: Your Intentional Goal for the new season.📝 New season - AssessmentContact me: b_cortella@yahoo.it✨ Let’s Go Mental is the podcast where mental training becomes a lifestyle—so athletes can consistently progress and perform with confidence in sports and in life.
New season, new goals… but are you setting the right ones? In this episode, we’ll uncover how to shift from chasing outcomes to building process goals that actually help you grow. In this episode, we move to Step 2 of the Goal Builder System: setting your goals for this season. Not long-term dreams, not outcome trophies, but process goals—the daily actions that you can control and that actually lead to growth, performance, and eventually results.You’ll learn:• Why outcome goals (winning, more play time, medals) are not enough.• The difference between outcome goals and performance goals.• How to turn your challenges, guiding words, and Start/Stop/Continue into specific, inspiring goals.• A step-by-step process to set 3 goals for this season that keep you motivated and intentional.Because when you align your challenges, your words, and your actions—you’re not just preparing for a season. You’re building a system that you can use in sport, school, and life.🎙 Telescope Goals 🔗 Download your free self-assessment Step 1📧 Contact me: b_cortella@yahoo.it📲 LinkedIn 📲InstagramStep 2 WorksheetNext episode: Step 3—Implementation: turning goals into actions and planning!#LetsGoMental #ProcessOverOutcome #GoalSetting #YouthAthletes
New Season: Your Opportunity to Decide Who You Want to BecomeA new season is exciting — but it can also feel overwhelming. New coach, new teammates, pressure to improve, school starting, social life… it’s a lot. And when that little “what if” voice sneaks in (“What if I’m not good enough? What if I get benched?”), it can take over before you even step on the field.In this episode, we’re flipping the script. Instead of letting fear set the tone, you’ll learn how to take control of your mindset and decide who you want to become this season.Here’s what we discover: • A simple 4-step system to set the right tone for your season. • Step 1: How to stop, take your location, and get clear on where you are right now.✨ Plus: I’ve created a self-assessment for athletes to help you start this season with awareness and intention.🎧 Listen now — and bring your assessment to the next episode. Together, we’ll turn your starting point into your advantage.If you want to start the new season stronger, contact me, I will guide you to develop the mindset you need to breakthrough performances and consistent success! b_cortella@yahoo.it🔗 Download your free self-assessment Stay connected with IGIf you have some questions and you want to help me shape the next episodes, please be my Co-editor!
In this episode, I dive into one of the most misunderstood yet powerful concepts in the mental game: trust. You’ll learn why confidence and trust are not the same, how to switch from a training mindset to a performance mindset, and why most athletes get stuck in the transition between practice and competition.Let's unpack a simple 3-part framework to help you build trust where it matters most: on game day.What You’ll Learn: • The difference between confidence and trust • Why training and performance require different mindsets • How to shift from control to flow • A 3-step framework to train trust before, during, and after competitionQuestions to reflect on: 1. How do you prepare for practice? 2. How do you prepare for competition?Trust Framework: • Before performance: Prepare the mindset • During performance: Trust your work • After performance: Reflect, reset, and refocusIf you’re ready to dive deeper into your trust mindset, build your pre-game plan, or learn how to reset under pressure—reach out.Let’s train the mental game, together.Contact: b_cortella@yahoo.itDM me on Instagram or visit my Community Download the Trust Worksheet here
In this episode of Let’s Go Mental, we dive into one of the most common challenges for athletes: keeping your cool under pressure. Whether it’s a bad call, a teammate not playing their part, or your own performance slipping — frustration can take over and ruin your game.What we break down:Why we lose our composure in the first placeWhat to do if you’ve already lost itThe powerful 3 R’s tool: Recognize, Regroup, RefocusHow to turn awareness into control and bounce back fasterThis isn’t just for athletes. These tools can help you in school, at home, with friends, or anywhere pressure shows up.Download the The 3R's Of Composure Follow Barbara on InstagramShare the episode with a teammate who needs this!Listen to the the episodes about Expectation and Perfectionism
Do you hold yourself to unrealistically high standards? Feel like you’re never “good enough” even when you’re working hard? You might be dealing with perfectionism—and in this episode, we’re breaking it down.In this episode we will: • Understand what perfectionism really is • Recognize how it shows up in your game and mindset • Learn how to shift from pressure to progress • Discover powerful mental shifts that build confidencePlus, there’s a free worksheet in the bio to help you reflect and take action starting today.Links:Contact me: b_cortella@yahoo.itFollow Barbara on Instagram Download some free resources
Today we speak about expectation and how to transform and shift from expectations to execution.Learn how to: • Step into your performance “bubble” where distractions don’t reach you • Let go of mistakes and focus on the present moment • Use your breath as a mental reset tool — even in the middle of the game • Replace negative confidence metaphors with empowering ones • Create your own trigger word to bounce back quickly • Build confidence one play at a time, like lighting a fireQuote to Remember:“Confidence isn’t like ice — it doesn’t melt under pressure. It’s like fire. One spark leads to another.”For Parents & Coaches:This episode is a great pre-game listen for your young athlete. You can also use it as a prompt to start conversations about emotional control, resilience, and staying mentally present during competition.Contact me: b_cortella@yahoo.itBe part of my communityMy Instagram
Special Episode! 3rd edition of Podcasthon! ✅ It Takes a Village: More Than Just a Foundation – A movement dedicated to raising awareness, creating opportunities, and empowering individuals with special needs.✅ Social Saturdays: A Safe Space for Connection – A program where teenagers and young adults with different abilities come together, not as volunteers and participants, but as companions.✅ A Personal Story: How my son found a sense of purpose, belonging, and perspective through Social Saturdays.✅ The Lesson in Mental Strength: We are more than just one role. Contribution builds resilience, empathy, and purpose.✅ Why Giving Back is a Mental Game Strategy – Success isn’t just about achievement; it’s about connection, contribution, and lifting others up.Call to Action:👉 Find Your Social Saturday! If you’re feeling stuck, unmotivated, or searching for meaning, contribution might be the key.👉 Live in Miami? Check out the volunteer request form in the show notes to join It Takes a Village and become part of something bigger.👉 Live elsewhere? Find or create your own “Social Saturday”—a space where young adults can connect, contribute, and grow.💬 Did this episode resonate with you? Share it, tag us, and spread the message that true strength comes from lifting others up.🔗 Links & Resources:📌 Ittakesavillagekb📌 Join the Let’s Go Mental Community📌 My Instagram🎧 Subscribe & Review!If you enjoyed this episode, make sure to subscribe and leave a review! Your support helps spread awareness and inspire more people to embrace mindset work as a lifestyle.Let’s go mental—together! 💪💙
What if I tell you that no matter what you choose in life, it’s going to be hard?Think about it: • Training every day? Hard. • Skipping practice and falling behind? Also hard. • Holding yourself accountable? Hard. • Living with regret? Even harder.The truth is, you don’t get to avoid difficulty—you get to choose which hard you’re willing to face. And in today’s episode, we’ll break down how to make the choices that push you toward growth instead of regret.What You’ll Learn in This Episode:✅ How to shift your mindset and see choices as a privilege, not a burden✅ A simple 3-step process to make the right “hard” choice✅ The power of thinking about your future self before making decisions✅ Why easy choices often lead to regret, while hard choices lead to success🎧 Listen, reflect, and ask yourself: Which hard will you choose?📲 Follow for moreFind more free resources
In this episode, we tackle the negative impact of comparison in sports—and in life. I share insights on how comparing yourself to others can lower your self-esteem and hold you back. More importantly, I reveal how to flip comparison into a powerful tool for growth.Key Points:• The Comparison Trap:Understand how comparing achievements, skills, or even physical traits can be a joy killer.• How Our Brain Works:A brief look at how our brain’s reward, decision-making, and self-evaluation processes are activated when we compare ourselves to others.• Different Journeys:Recognize that every athlete is unique—with different starting points, abilities, and goals.• Shifting Your Mindset 3 Simple Steps:1. Observe, Don’t Judge: Learn from others’ strengths without harsh self-criticism.2. Decide Your Priority: Focus on one key area to improve instead of trying to change everything at once.3. Focus on Your Own Process: Concentrate on your effort, mindset, and commitment to personal growth.Practical Tip:Next time you catch yourself comparing, pause, take a deep breath, and ask, “What makes them better? What can I learn from them?” Then, channel that energy into your own development.Bonus:Check out our episode on “Control what you can control” for more tips on mastering your mindset.Go and check your Implementation Worksheet.Making mental training a habit is just as important as physical training. Embrace your journey, work on both your mind and body, and together, let’s go mental!Contact me: b_cortella@yahoo.it
In this episode I talk about self-reflection. Most athletes avoid it because it feels awkward, boring, or uncomfortable, but self-reflection is the key to improve—in sports, and in life. If your goal is to reach the top 1% in your sport, this practice is for you!Key Takeaways:• What is self-reflection? It’s the process of pausing to think about what happened, why it happened, and what you can learn to improve for the future.• Why is it essential? Without reflection, you risk repeating the same mistakes over and over. Reflection helps you identify strengths, weaknesses, and patterns, giving you a roadmap for growth.• How to start:• Dedicate 5-10 minutes after practice, a game, or at the end of the week.• Ask simple questions like:• What went well?• What could have been better?• What can I do differently next time?• Write it down to clarify your thoughts and track your progress.Practical Framework:Barbara introduces the 3 R Process for reflection:1. Reflect: Understand what happened without judgment.2. Reset: Let go of the past and focus on actionable next steps.3. Restart: Implement changes and grow from your insights.Why Reflection Matters for Athletes:• Helps you internalize feedback from coaches.• Allows you to build on successes and fix mistakes.• Creates a habit of intentional improvement that accelerates progress.Quote of the Week:“Reflection isn’t just about looking back—it’s about moving forward with purpose.”Call to Action:Share this episode with a teammate or friend who’s serious about improving. And let me know how self-reflection is helping you grow—she’d love to hear from you!Connect with Barbara:• Follow me on Instagram• Join the Let’s Go Mental community for more tools and tips to sharpen your mental game.. Be my Co-Editor and help me shape the podcast with new ideas and your questions and doubta
In this episode I talk about the key difference between being interested and being committed mainly in sports (but in life it is not so different!). Are you the type of athlete who only shows up when it’s convenient, or are you committed to showing up no matter what? Learn why commitment is more than a choice—it’s a skill you can build.What You’ll Learn:• The difference between being interested and committed.• Why commitment is about who you are becoming, not just what you do.• How to shift from hesitation to action by asking better questions.• Practical tips to start building your commitment muscle today.Free Resource:Implementation Worksheet to help you ask the right questions and build thje commitment muscle! Click here to download it now!Start with the Self-assessmentContact me: b_cortella@yahoo.itStay Connect IG
In this episode we talk about the art of transforming preparation into performance. Learn how to create your own pre-game ritual and make the powerful mental shift from preparation mode to game on by design.It’s about stepping into your “bubble,” the place where you leave distractions behind and focus fully on being your best—whether that’s in a game, practice, or any big moment.In this episode you will learn:Why preparation can sometimes hold us back—and how to move past it.The importance of finding your own shift routine to enter performance mode.Tips on building a pre-performance routine that works for you.How to use your gear-up time, stretching, and warm-ups as mental cues to help you lock in.This Week’s Challenge:Create a small, intentional shift ritual. Tune in and learn how to flip the switch, enter your bubble, and tap into all the energy you’ve built in practice!Important link:Contact me for any curiosity, question or doubt : b_cortella@yahoo.itTry the powerful: Start, Stop, Continue ProcessFOLLOW ME In InstagramStart with a self-assessment
We’re diving into a critical yet often overlooked aspect of performance: preparation. If you want to excel in sports and life, you have to embrace the backstage work that sets champions apart. We’re going to reframe those so-called “boring” necessities—like sleep and nutrition—into powerful tools that can fuel your performance.Key Concepts:1. Mind & Body Bank Account: Think of your mind and body like a bank account—what you deposit (sleep, nutrition, mental work) adds to your energy and focus. What you withdraw can drain you.2. Backstage Work: The essential, behind-the-scenes actions you take, such as maintaining good sleep habits and fueling your body properly, are what build the foundation for your success when it’s time to perform.This Week’s Challenge:Download the worksheet linked below to help you take action on this episode. Choose one behavior to start, one to stop, and one to continue for both sleep and nutrition.Download the Sleep & Nutrition Worksheetcontact me: b_cortella@yahoo.itMy instagramHelp me upgrade the content: be my Co-editorTake a look at other free resources and subscribe to the newsletterSubscribe and Stay Updated! Share the episode!!!
In this episode we are talking about PREPARATION.But not the kind you hear about every day. We're going deeper into what real preparation looks like, the type that goes beyond just warming up or training. This is the backstage work that sets you apart from everyone else.It is about the extra effort no one sees, the habits you build that make the difference in the long run. Whether it is mental focus, consistency, or handling pressure, the preparation you put in now will shape the paler-and person-you become.Join us for a quick, on this introduction on the topic. In the next weeks we will dive into the real preparation, for now shift your mindset from getting ready to be ready, and let's Go Mental, together!Previous episodeStay connected b_cortella@yahoo.itStart with a self-assessment
After Self-Awareness, Self-Talk, and Self-Control, finally we have the 4th piece of the puzzle: Self-Confidence!Changing perspective from Feeling confident to do Confident!Confidence is a skill. Let's train it starting with these 4 easy tools:VisualizationBody languageFocusSelf-talkToo often we treat confidence as something we cannot control, based on how we feel today, start training this new skill to become unstoppable!Contact me : b_cortella@yahoo.itPrevious EpisodeMy InstagramStart your Journey with a Self Assessment
After Self-Awareness, your GPS, Self-Talk, your super-power, we have Self-Control...Your Game-ChangerOnly by following these 3 episode you are a little bit more near to master your mental game.In this episode we will give the power to self-control, when you need to manage your impulses, feeling and behavior with a 4 steps process:1) Recognize your signals: what happen when you are loosing control?2) Pause and reset: physically reset yourself.3) Bring the focus back to the present moment.4) Positive self-talk: reframe the moment.We are building character one step at the time.If you want to know more email me to b_cortella@yahoo.itLast episodesStay in contact via IGTake the Let's Go Mental assessment
In this episode we dive into the world of self-talk-the constant inner dialogue we all have, whether we realize it or not.Learn how positive and negative self-talk can shape your mindset, impact your performance, and influence how you see yourself in life and sports.Discover practical tools to become more aware of your self-talk and how to transform it into a powerful tool for growth.Remember, the way you speak to yoursel matters!Tune in and start building your mental advantage today.Contact me: b_cortella@yahoo.itMy InstagramPrevious EpisodeFree Tools
September will be the Month of the 4Selves:Self-Awareness, Self-talk, Self-Control, and Self-Confidence.First pillar: self-awareness.We'll explore why it is like a mental GPS, guiding to better understand emotions, behaviors, and thoughts to stay on track toward your goals.Special tool of the week: the Traffic Light system, introduced by sports psychology expert Ken Ravizza, to help identifing and managing the mental and emotional states.Whether you're just starting your journey or looking to deepen your mental game, this episode will provide actionable insights to help you build a stronger foundation for success, both in sports and in life.Join us as we begin the path of improving ourselves, discovering how everything is connected, and how mastering self-awareness can lead to better performance and a more intentional, fulfilled life.contact me: b_cortella@yahoo.itSelf-Awareness Success worksheetSelf-assessment My Instagram
Whether you are an athlete, parents or coach, these strategies will help you applroach the season with the right mindset and a clear plan for growth.Episode highlights:Self-assessment: assess your mindset, strengh and weakness, discovering where you are right now.Goals: define your destination. Listen to the previous episode to know more.Creating new Routine: establish new empowering habits to to consistently perform.Balance between Academics and AthleticsNutrition and recovery: everything is connected, fueling your body and getting your sleep is crucial to achieve your goals!Creating Your ideal Team and environment: surround yourself with the right people is key.Mental game: my favorite! To be a 360o athlete, you need to work on yourself, your confidence, your emotion, stay prepare and motivated!Welcome to our new season!Resources:Self-assessment tool. Episode 'First steps into Goals Mastery'InstagramYour questions answeredDon't forget to follow me and check out the self-assessment. It will be your first step to Discover, Develop, and Expand!