If…Then… Planning: The Mental Strategy Every Athlete Needs

Even the best athletes face the unexpected: A bad start, a tough opponent, or a day when things just don’t click. The difference between staying composed or spiraling often comes down to one thing: preparation.

In this video, Frida and Ciana break down a powerful mental strategy called “If…Then…” planning - a proven technique used by elite athletes and sports psychologists to stay calm, confident, and ready for anything.

You’ll learn how to:
Identify your biggest performance challenges
Create simple “If…Then…” plans to respond with intention
Use journaling to build mental muscle memory
Turn unexpected moments into opportunities for control

Because being mentally prepared isn’t about avoiding problems, it’s about knowing exactly how to move through them.

Try it yourself:
If I…: List 3–5 challenges you might face.
Then I will… : Write clear, specific responses.
After: Reflect - Did my plan help? What can I add next time?

Prepare for the unexpected. Respond with confidence.

Hello everyone,

Ciana and Frida here. We are mental performance consultants from Ireland and Sweden, respectively. On this channel, we will share our knowledge and passion for all things sport and performance psychology with you. This includes all things mindset, exercise, sport, everyday life, and insights into how we help ourselves and others with developing our mindset.

This is an opportunity for us to geek out about mental performance and for you to hop on the bandwagon. ​

Our Instagram
  / thespaceinbetweenmpc  

Frida Farstad Eriksson
M.A Sport & Exercise Psychology - Minnesota State University, Mankato.
B.A Sociology & Psychology - University of Texas Rio Grande Valley

Ciana Ní Churraoin
M.A Sport & Exercise Psychology - Minnesota State University, Mankato.
B.Sc Physical Education & Gaeilge - University of Limerick.