#1 MENTAL PERFORMANCE TOOL
Originally posted on January 29, 2024
Dancers, of all levels, understand the value of hard work, dedication, and consistent training to achieve their fullest potential. However, the #1 mental performance tool that is often overlooked is the use of a performance journal. SO, what is a performance journal? Why should EVERY dancer keep a journal and how do you use it?
WHAT IS A PEROMNACE JOURNAL?
A performance journal, or what I also refer to as a Reflection Journal, is a personalized documentation tool that dancers can use to record various aspects of their training, performance, mental wellbeing, and overall journey. Journals should be able to be transported everywhere. It can be a physical notebook, digital notes, or even specialized apps. The key is to be CONSISTENT and document QUALITY information.
WHY SHOULD A DANCER JOURNAL?
Every dancer should have a performance journal. It is proven that those who use a journal effectively and consistently getting better quicker. By keeping a journal, you can track your progress, set specific goals, keep yourself accountable, collect feedback, pause/reflect/track your growth and progress while identifying areas of improvement, gain control over your emotions, improve your mental health by reducing stress enhancing your overall wellbeing, and creating an archive of your journey and achievements.
SEVEN REASONS TO KEEP A PERFORMANCE JOURNAL
Progress Tracking- By journaling, it allows you to look back and identify what worked and what didn’t. What actions and thought processes gave you the best results. Training and growth are highly individual, so finding what works (or doesn’t work) for YOU is essential. Writing things down is a great way to document this!
Goal Setting- Goal setting is essential when it comes to growth. Journaling allows you to write down the goal, but then break it down into specific actions creating a more focused and purposeful approach, giving focus to PROCESS versus outcome. Through a study conducted by Dr. Gail Matthews, simply writing down a goal makes an individual 42% more likely to achieve it!
Accountability- Keeping a written record of your progress makes you more likely to execute your plan.
Feedback Collector- Throughout practice, we are given the gift of feedback. A journal is a great place to write down these details as a reference when setting your goals and/or reflecting.
Pause/Reflect/Track- By having a specific action plan documented, it allows for a place to pause and reflect on effort and personal progress. The journal acts as a tracker for you to review not only your physical progress, but your mental wellbeing. Having these moments of self-reflection can assist in staying motivated as you implement your small actions on your way to the greater goal. This pause and reflect allows for you to recognize patterns of growth or challenges quicker and more efficiently, identifying your needs while creating solid habits.
Mental Wellbeing Enhancer- In general, journaling has shown to be a useful tool in assisting in improving mental health, reducing stress, and improving overall wellbeing. Journaling can help see opportunities to grow, improve, and overcome obstacles, to help persevere and become even stronger. Writing before a competition or performance can also help to calm the mind, leading to a more focused and positive performance.
Achievement Archive- By documenting your journey, you are able to see the growth, no matter how small, you are making. Because we are so focused on the end, we so often forget how we started.
To make journaling truly effective, your journal should capture the WHOLE process! From setting the goal and building your action plan, to recording and reflecting on your process along the way.
HOW TO USE THE MONTHLY DANCER CHECK IN
It is always important to check in, emotionally/mentally, with ourselves, or if you are a coach, with your team. At least once a month (if time allows, 1/week would be even BETTER!), take 10 minutes and ask a REFLECTION QUESTION. (This is where the ADOD Monthly DANCER CHECK IN POST comes in handy! I provide one for you!)
Reflection Questions can be about performance, place in team culture, mindset, etc. Each of these questions should provide a moment of personal, POSITIVE self-reflection.
SIDE NOTE FOR COACHES: A few thoughts and options on how to collect/document Reflection Questions and other journal entries.
Journals can be more individualized, as described above. Where each dancer has their own notebook where they document their own check-ins, collection of feedback, and other information that the team has decided is important. If the coaching staff will be collecting these periodically, let the dancers know so they can determine how personal they would like each entry to be.
If you would like to immediately see answers, maybe provide each dancer with a notecard to be turned into the coaches or create a Google Doc that they can access through their electronic devices and provide their answer.
A journal is a reflection of your passion, dedication, and growth as a dancer. It’s a testament to your journey, a source of motivation, and the #1 mental performance tool. Keeping a journal can help you reach new heights in your artistry and athleticism.
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