Mind Gym
The 30 Day Reset Challenge
Powered by the Champion Within
Get aware, take action, and build your Success Statement. Read it alongside the Champion Within affirmations, every day for 30 days.
There is a champion already inside you. Not the one who wins every game, the one who shows up, does the inner work, and keeps becoming. This is the whole guide, right here on the page: get clear on what needs to change, take small action toward it, build your own Success Statement, and read it alongside the Champion Within affirmations. Just 10 minutes a day, for 30 days.
Congrats! You took the first steps to start training your brain!
All it takes is 10 minutes a day.
“Performance rises when self worth rises. When self worth is strong, discipline and healthy habits become natural.”
Picture a camera lens with something held right up against it. No matter how good the camera is, all you get is a blur. Pull it back an inch and the whole picture comes into focus. Most athletes are trying to perform through a blurry lens: old stories, pressure that was never really theirs, doubt they never chose. This challenge is not about doing more. It is about clearing the lens.
Confidence is not a personality trait. It is trained, like a muscle, through awareness, action, and doing it again and again.
Over the next 30 days you are going to get honest about what is actually in the way, take real steps to clear it, and build a daily practice that trains your mind to believe something new. Thirty days is enough to feel the shift, and to prove to yourself you can do it.
The path
How it works
Get aware
See what is actually in the way, in writing.
Take action
Move toward what you want, one small step at a time.
Track and affirm
Read it, log it, watch the streak build.
Step 1 of 3 · Before anything changes, you have to see it
Get clear on what is in the way
You cannot change what you cannot see. Most athletes carry a pattern for years and call it their personality, when really it is just a habit nobody ever named out loud. Naming it, honestly and without judging it, is the whole first move. You have to break the habit of being yourself.
This is where you start building your Success Statement. Not generic affirmations you found online, ones built from your real life and your real goals. What you write below is the raw material, and in Step 3, every line becomes a strong, specific affirmation that is actually yours.
The exercise, building your Success Statement
Look across three areas of your life: your health, your mind, and your relationships. In each one, ask what you don’t want anymore, then flip it to what you want instead. Be specific to you, your body, your season, your people, not a general wish. One example is filled in for you, the rest of the room is yours.
See a full example, filled out start to finish →Personal wellbeing and health
Physical training, nutrition and eating habits, recovery, self care
How are you actually treating your body right now, and how do you want to treat it instead?
Mental
Mindset, beliefs
What belief about yourself are you ready to let go of? What negative thought is constantly living in your head? Check your self talk.
Relationships
Friendships, romantic, coaches, teammates, family
Who in your life adds to you, and who drains you?
Keep these lists word for word. In Step 3, you will turn them into your Success Statement.
Step 2 of 3 · Awareness without action is just a nice list
Move toward what you want
A list does not change anything by itself. Confidence is built by proof, not by wishing. The mind and body are not two separate projects, train one and leave the other alone and the gap shows up the moment things get hard. So this step gives you two kinds of action: a mindset practice and a physical practice.
The exercise
Pick your top three wants from Step 1. Give each one a foothold, not the whole mountain, one small action you can actually do this week, not someday. Some will be a mindset practice, some will be reps, most people need both.
Mindset practice
Want: I want to feel calm before games.→Action: Box breathing for 10 minutes before every practice this week, not just game day.
Physical practice
Want: I want to feel confident on the ball under pressure.→Action: 50 extra touches after every practice this week, both feet.
Now yours. Your goals, and one action to take for each.
Step 3 of 3 · This is where it becomes real
Build your Success Statement, track your days
Go back to your Step 1 Want list, the right side of each chart. This is your raw material. This is your Success Statement, built off what you want, said like it is already true.
The rules
- Present tense, as if it is already true
- No negatives, no “I hope” or “I will,” only “I am”
- Specific to you, not generic
- Short lines you can actually feel
Want: Calm and ready→“I am calm and ready. I trust my training and I play free.”
Want: Encouraging, supportive, uplifting friends→“I have friends who are encouraging, supportive, and uplifting.”
Want: Receiving feedback and using it well→“I receive feedback and apply it, because I know it is meant to get me better.”
Now write yours. There is no limit, write as many lines as you need, from any of your lists.
Your objective, all 30 days
Read your Success Statement and The Champion Within, out loud, every single morning.
Today
Create your free account. Build and save your Success Statement.
Every day, for 30 days
Read your Success Statement and The Champion Within out loud. Practice one breathwork tool.
The exact taps for creating your account are at the bottom of this guide.
Section 1 · Read aloud daily
The Champion Within
Ready made words, for the mornings you don’t have your own yet. Read a set out loud, every day, right alongside the one you write yourself.
I Am Powerful
- I am powerful. Everywhere I go, people are excited to see me. I bring energy, light, and confidence wherever I am.
- I am strong and healthy. My body is built for greatness and helps me achieve amazing things.
- I see the good in others and shine the good in myself.
- I am kind, and people feel stronger when they are around me.
- I am focused. I set clear goals and take action to achieve them.
- I am always learning and growing into my best self.
- I am worthy of love, respect, and success.
I Believe in Myself
- I believe in the power of my mind.
- I believe I can shape my future with my thoughts, actions, and choices.
- I believe strength, love, and light flow through me.
- I believe my self worth creates my success.
- I believe in the power of practice and repetition.
- I believe I am courage, discipline, and joy.
- I believe in lifting others up with my words and actions.
- I believe I am a leader and a shining example of success.
- I believe in myself fully, always, and in every situation.
I Rise Through Sports
- The game brings out my greatness and helps me rise higher.
- I grow stronger through every practice, every challenge, and every game I play.
- I trust my training, my body, and my mind to work together as one.
- I am focused, fearless, and steady in all situations.
- I know that discipline, effort, and resilience make me unstoppable.
- I respect my teammates, coaches, and opponents, they all sharpen my skills.
- I play with unshakable confidence, courage, and joy.
- I honor my sport by giving my full heart, with passion, gratitude, and love.
Section 2 · Daily practice
Breathwork tools
Choose one per day based on what you need. Each takes under 5 minutes.
For calm
Box Breathing
- 1Inhale through your nose for 4 seconds.
- 2Hold for 4 seconds.
- 3Exhale slowly through your mouth for 4 seconds.
- 4Hold again for 4 seconds.
- 5Repeat 3 to 5 rounds.
For energy and focus
Breath of Fire
- 1Sit tall and relax your shoulders.
- 2Inhale and exhale rapidly through your nose, pumping your belly.
- 3Keep breaths short, quick, and powerful.
- 4Continue 30 to 60 seconds, then take one deep breath and relax.
For clarity
Alternate Nostril
- 1Thumb on right nostril, inhale through the left.
- 2Close the left, exhale through the right.
- 3Inhale through the right.
- 4Close the right, exhale through the left.
- 5Repeat 5 to 10 rounds.
Mindset breath
Affirmation Breath
- 1Close your eyes. Take a slow, deep inhale.
- 2On the inhale, silently say: I am strong.
- 3Exhale slowly, silently say: I get better every time I practice.
- 4Sync each breath with your affirmations.
- 5Repeat for 5 to 10 breaths.
Step by step, start to finish
How to run this in your account
- 1Go to bvsasoccer.com and tap Sign Up.
- 2Type in your email and pick a password. Tap Create account.
- 3Check your email. Tap the confirmation link BVSA sends you.
- 4Come back and log in. You will land in the Classroom.
- 5Tap Mind, then Affirmations.
- 6Tap Edit or add affirmations. Turn your Step 1 Want list into your Success Statement, one line per want, present tense, no negatives.
- 7Every morning, read the Champion Within affirmations, then read your Success Statement, out loud.
- 8Pick one breathwork tool.
- 9Tap I read them today to keep your streak alive. Thirty days is the goal.
Before you go
Let’s track this
Where you are right now, where you are in 15 days, and where you are in 30. This is the whole human check in, not just the habit streak.
Day 1
Write a letter to your future self
Before you start, write yourself a letter. Not to a friend, not to your coach, to the athlete you will be in 30 days. Tell her what you are working on right now, why, and what you hope is different by the time she reads this. Then seal it, at least in your own head. Do not reread it until Day 30.
Your letter
Day 15 · Halfway
Check in with yourself
Stop and look around. Not at the finish line, at right now. Answer these, honestly.
What are some changes in your life so far?
What is still hard?
Day 30 · The finish, and the next beginning
Reread your letter, then answer
Growth does not always look like what you pictured on Day 1. Maybe a friendship faded. Maybe something you were chasing did not work out. Before you call that a loss, look again. You asked for friends who lift you up, so of course the ones who never did are showing themselves now. You asked for better opportunities, so of course the wrong one had to clear out of the way first. Growth is uncomfortable. It does not always move in a straight line. Sometimes a door closes so a better one can open. That discomfort is not proof it did not work. Most of the time, it is proof that it did.
Open the letter you sealed on Day 1. Read it slowly. Then answer.
What are some changes in your life over these 30 days?
Which of those changes surprised you, even if it did not look good at first?
Read your Success Statement one more time. Which line is true now, that was not true on Day 1?
This is not starting over. It is clearing the lens.
The athlete who trains this way is not becoming someone new. She is finally being seen clearly, by herself, first.
Thirty days is not the finish line. Keep your streak going. Track your goals, and adjust them as you grow. As you change, you will have to let some things go, that is part of it, not a sign something went wrong. Come back to your health, mind, and relationships lists again. Repeat this whole process as many times as you need. You are allowed to reset more than once.