Performance Journal
Journaling can help you track your progress, daily changes, goals, feedback you received, and others.
If you are a perfectionist, you may constantly find areas for improvement. While perfectionism could help you stay motivated to improve, you could feel discouraged because you may feel like you never get the ideal place no matter how hard you work.
Since a sense of success and accomplishment can boost our confidence and motivation, it is helpful to track our small successes and accomplishments by keeping journal entries.
Sample Performance Journal
On the left side, there are three body shapes.
The top, Happy Feeling, body, you will describe your optimal body experience.
The middle, Before, body, you will note your pre-training/performance body experience.
The bottom, After, body, you will note your post-training/performance body experience.
On the right side, there are four boxes: the first two for pre-training/performance and the latter two for post-training/performance.
The first, Motivation Talk, box, you will write a phrase(s) and/or word(s) that can motivate you (e.g., I can do this, I wanna be better, I am growing, Let's have fun, I love this, etc.)
The second, Strategies & Intention, box, you will identify your action plan to achieve the goal for the day. (e.g., breathe steadily, feel the core, keep eye contact, pay attention to the alignment, etc.)
The third, Reflection: What I Did Well, box, you will name your successes and accomplishments from the training/performance on the day. (e.g., I was able to breathe steadily, a friend saw me improving alignment, the teacher commented on my consistent effort and improvement in accuracy).
The last, Reflection: What I Want to Improve, box, you will address areas you want to work on. (e.g., the teacher gave me correction on body positions, I will continue to work on eye contact, etc.)
Upon clicking the button above, you will be directed to payhip to download the worksheets.
This packet includes:
Performance Journal Example
Blank Performance Journal Sheet
Disclaimer for Use with Blogs
This blog is made for informational and educational purposes only. It is not intended as medical, licensed professional counseling, or other healthcare advice.
The information in this blog is not intended to (i) replace a one-on-one relationship with a qualified health care professional, (ii) create a provider-patient relationship or a collaborative relationship, or (iii) create a duty for us to follow up with you.