Mind Over Muscle: My Top Sports Psychology Tips for Peak Performance
After graduating with a BSc in Sport and Exercise Science I considered pursuing a masters in Sport Psychology, but to be completely honest I didn’t fancy the effort required to write a thesis. I like writing but I hate having to find references. I’m absolutely not an expert in sports psychology, but after three Olympic cycles, countless setbacks, a few podiums, and even more pressure-filled moments… I’ve had to master my mentality just to survive in this sport.
Here are a few extremely valuable sports psychology tips that have made a difference for me — not just as an elite diver, but as a human trying to stay sane and sharp in a high-performance world.
1. Know Yourself: Personality Matters in Performance
It’s actually surprising how many high-level athletes don’t actually know themselves. They know technique, stats, and plans… but ask them what they need under stress, or what then want in a team environment, and they struggle to answer.
Understanding your personality traits — and those of the people you train with — can massively improve team dynamics, reduce conflict, and build a performance culture based on trust. At the elite level, where egos can be loud, personality awareness is a secret weapon.
💥 How I apply this:
I know I’m naturally quite conscientious, so I thrive with structure and routine — but I’ve had to adapt when working with different athletes and coaches.
On trips, I try to understand how my friends handle pressure — are they venters or internalisers? That way, I know how best to support them and when to just give them space.
When coaching, I really try to understand the personality traits of each athlete, so I can individualise support — because high performance isn't one-size-fits-all.
2. Fuel from Within: Intrinsic Motivation is a Game-Changer
There are two types of motivation: the kind that disappears when the praise stops, and the kind that burns even when no one’s watching.
Intrinsic motivation is that internal fire — the self-driven desire to improve, grow, and master your craft. For me, it’s never just been about medals. It was about expressing myself through movement, refining my skills, and pushing my limits to discover something new about myself
Athletes who are intrinsically motivated tend to be more adaptable, curious, and better equipped to handle the unexpected — which, in elite sport, is basically a daily occurrence.
🔥 Practical ways I tap into this:
I regularly remind myself why I started diving — joy, expression, challenge — not just results.
When I was injured, I used the setback as an opportunity to learn something new.
Space was made in our weekly training schedule for play — diving sessions where the pressure’s off and the goal is simply to have a laugh.
3. Stay in the Zone: Coping Strategies that Actually Work
Elite athletes aren’t mentally bulletproof. We still get nervous, frustrated, overwhelmed… we just have better coping strategies in our toolkit. Personally, I rely on three in particular:
Imagery – I visualise my dives over and over again, not just the perfect execution, but also what I’ll do if things go wrong. Imagery is underrated. If you can rehearse the feeling of success mentally, your body is more likely to follow.
Positive self-talk – Replacing “don’t mess this up” with “trust yourself, you’ll be fine” has been key. Words are powerful — especially what you say to yourself. Rewiring my internal dialogue has boosted my confidence more than any coach could.
Music – My headphones are sacred. The right track can shift my entire energy before a big comp. No shame in having a hype playlist. Find your own stress-release rituals. Music might not be your thing, but there’ll be something that grounds you. Use it unapologetically.
Conclusion: Your Mind is Your Superpower
Sports psychology isn’t just for people with “mental blocks” — it’s for anyone who wants to perform better, lead better, and live better. The way you think influences the way you train, compete and recover. If you can understand yourself, fuel your inner drive, and manage your responses to pressure, you’ve already won half the battle.
And here's the link: self-belief. All of these tools are just ways to reinforce it. When you know who you are, why you do what you do, and how you can bounce back from challenge — self-belief becomes your default state.
🔁 Share this blog with a friend or teammate
💬 Drop a comment below — what mental strategies do you use?
🧠 What mindset topic should I explore next?