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http://www.skadisportpsychology.com/

Skadi Sport Psychology, Minneapolis, MN (2026)

02/03/2026

What's the single most powerful mental tool for athletes? The science points to one clear winner.

A massive review of sport psychology research, spanning decades, revealed that mindfulness practice has a very large beneficial effect on performance—significantly larger than other sport psych skills like self-talk or building confidence.

While many mental skills are helpful, mindfulness stands out for its huge impact.

Important reminder about this: it's not about emptying your mind. It's about paying attention to the present moment without judgment, which is a game-changer when dealing with pressure, fatigue, or self-doubt.

And the cool part? You can integrate this directly into your training:

1️⃣ Before a workout, take 2-3 minutes to focus only on your breath. When your mind wanders, gently guide it back. This simple act builds immense focus.

2️⃣ During a run or ride, tune into your senses. Feel your feet on the ground, the wind on your skin, and your heart rate. Acknowledging these signals without reacting emotionally helps you stay centered and manage your effort more effectively.

Mindfulness isn't just a fad or another biohack to add to the list—it's a legitimately powerful, evidence-based tool for leveling up your performance. Trust me on this!

Save this post and try one of these techniques in your training this week. Then, let me know how it goes!

01/20/2026

Did you know the environment you train in could be the key to unlocking your next level of performance?

A massive 2022 review of sport psychology research, analyzing 30 separate meta-analyses, offers a powerful insight for athletes. The study compared two types of motivational climates: an "ego climate," where the focus is on outperforming others, and a "mastery climate," where the focus is on personal improvement and skill development.

The findings were clear: athletes in a mastery climate saw a positive effect on performance. Conversely, an ego-driven environment was linked to a slight negative impact. This suggests that the most effective path to long-term success is concentrating on your own progress rather than on your position in the rankings.

So, how can you cultivate a mastery mindset?
→ Anchor your goals in what you can control: your effort, technique, and consistency.
→ View every training session as an opportunity to gather information, not as a pass/fail test. What can you learn and apply next time?
→ Redefine success as internal growth. Track your own improvement over time—in your form, pacing, or mental resilience. This is where true confidence is built.

For parents, coaches, and teammates, this means celebrating dedication and resilience, not just the final result. Fostering a mastery environment is a game-changer for both sustainable performance and long-term enjoyment of your sport.

Your biggest competition is yourself. Focus on the process of getting better, and the results will take care of themselves.

What are your thoughts on this? Do you focus more on mastery or ego in your training?

Based on: Lochbaum, M., Stoner, E., Hefner, T., Cooper, S., Lane, A. M., & Terry, P. C. (2022). Sport psychology and performance meta-analyses: A systematic review of the literature. PloS one, 17(2), e0263408.

01/13/2026

Ever wonder why a sport that was once a passion starts to feel like a chore? A recent study published in the International Journal of Sport and Exercise Psychology offers some powerful insights.

Researchers explored why adolescent athletes leave sports and found it’s a gradual process they call "Losing Fun." It begins when the demands of sport or life change, leading athletes to question if their participation is still meaningful.

When the sport becomes tied to negative feelings like anxiety, pressure, or guilt, and no longer feels purposeful, athletes are likely to drop out.

The big takeaway? Fun is ultimately about feeling like your effort is meaningful and that the emotional experience is positive.

For both athletes and parents, the key is to stay connected to the "why." Keep the lines of communication open, align the experience with personal goals, and remember that it’s okay for your relationship with sport to evolve.

What helps you keep your sport fun and meaningful? Share your thoughts in the comments.

Reference: Back, J., Carlsson, I.-M., Hedström, P., Johnson, U., Svedberg, P., & Ivarsson, A. (2025). Losing fun: adolescents’ experiences of participating and dropping out of team sports. International Journal of Sport and Exercise Psychology.

01/10/2026

A summary of the email and resource we sent out to our community on Friday morning. Thank you to .19 for putting this together while I’m on the road for work 🥹 I am so grateful for our team.

The past few weeks have been filled with so much cognitive dissonance. Really exciting things to come in 2026, including (but not limited to) the new podcast and Winter Games, while simultaneously holding space for the trauma and grief of clients being affected by the current sociopolitical climate.

Even as a therapist who provides guidance on these things, it’s hard to know what or how much to say without simply adding more noise to the internet.

If there’s anything I’ve learned, it’s that there will always be people who are grateful AND there will be people who are disappointed in me for using this platform (or not using it) to speak up.

I’ve also learned that I show up as a much better version of myself when I stay grounded in my values, prioritize my inner work (therapy, meditation, breath work), and work under the assumption that we’re all doing the best we can*.

There’s no one right way to respond or show up right now. For some, it includes marching in the streets. For others, it means staying off of social media and calling in sick to prioritize yourself or the mental health of loved ones.

There’s a lot of hate, cruelty, and pain in the world right now. There’s also a lot of hope, resilience, and beauty. You don’t have to choose between one or the other, though I do think perspective and balance is important. Continue to check in with yourself and one another during these challenging times.

Today, I choose hope.

**”we” is relative here. When people completely ignore the humanity of others by calling them trash or illegals, dragging them out of cars or homes or workplaces, or name calling, I no longer work under that assumption. That is cruelty and hatred and something I will never understand.

01/08/2026

You're not the typical athlete...
You're an athlete who wants to be well-versed in managing ADHD.

Here are some ways you can excel in your sport if you know ADHD symptoms are a thing for you!

Prioritize your mental health by understanding your ADHD and how it affects you. For example, keep a journal to track your symptoms and identify patterns. This can help you adapt your training to your needs.

👉 Develop routines that help you stay organized and focused during training and competition. Consider using a planner to schedule your workouts and rest periods, and stick to a consistent pre-competition routine.
👉 Use visual cues and reminders to keep track of your schedule and tasks. Sticky notes or digital reminders can be lifesavers for remembering important dates and tasks. Color-code your calendar for easy reference.
👉 Practice mindfulness and relaxation techniques to manage stress and improve concentration. Try deep breathing exercises or meditation before a big game to calm your nerves and enhance focus.
👉 Set realistic goals and break them into smaller, manageable steps to maintain motivation. For instance, focus on improving one skill at a time rather than overwhelming yourself with too many goals. Celebrate small victories to keep your morale high.
👉 Communicate openly with your coach and team about your needs and strategies. Share your coping techniques and ask for support when needed. This ensures everyone is on the same page and can work together effectively.

If you're curious to learn how you can enhance your performance while managing ADHD, follow along for more tips, tricks, and hacks!

01/07/2026

When fatigue, mood swings, and motivation issues hit, female athletes and folks assigned female at birth face a complex question: Is it burnout, perimenopause, or depression?

The problem? These three conditions share frustratingly similar symptoms but require completely different approaches to heal.

Understanding the unique signs of each condition isn't just about labeling what's wrong—it's about empowering yourself to find the right solution.

Burnout stays in its lane: You might dread workouts while still enjoying other aspects of life. It stems from chronic stress without adequate recovery—high training loads, performance pressure, or lack of autonomy.

Perimenopause brings physical clues: Irregular periods, night sweats, and sudden body composition changes. Your hormonal fluctuations directly impact your training response.

Depression casts a wider shadow: While burnout makes you hate running, depression might make you indifferent to running AND reading AND spending time with family. This pervasiveness is the critical distinction.

These symptoms don't necessarily mean there's something wrong with you. They're simply signals from your body asking for different care. Listening isn't weakness; it's the ultimate display of athletic intelligence.

Which symptom pattern sounds most familiar to you? Comment below.

01/04/2026

As an athlete, your relationship with your body can be complicated.

It’s the tool that enables you to perform and compete, but it can also be a source of frustration or disappointment.

It's completely normal to feel conflicted about the very vessel that allows you to do what you love.

Learning to be present in and appreciative of your body, a practice known as embodiment, is a journey worth taking.

It can lead to a more positive self-image, improved mental well-being, and even enhanced athletic performance.

01/03/2026

Managing a chronic condition as an athlete is no small feat. Fatigue, inflammation, and fluctuating symptoms can make training feel like an uphill battle. But success isn’t about pushing through at all costs—it’s about adapting and building a sustainable approach to your sport.

Here’s how to navigate the challenges:

1️⃣ Adapt Your Training Plan:
Check in regularly with your coach about symptoms or changes. Use flexible plans that adjust to your day-to-day health. Prioritize rest and low-intensity work to avoid burnout.

2️⃣ Build Mental Resilience:
Track your symptoms to identify patterns and make informed adjustments.
Accept that flexibility is part of the process—tough days will come, and that’s okay. Practice self-compassion. On setback days, choose activities that restore your mind and body.

3️⃣ Lean on Your Support System:
Surround yourself with trusted friends, family, and teammates who understand your journey. Work with a healthcare team you trust, including doctors, therapists, and holistic providers. Join support groups to connect with others who face similar challenges.

Your journey as an athlete with a chronic condition is unique, and it’s one that requires patience, self-awareness, and a willingness to adapt. If looking for some additional support, send us a DM. We're launching a support group later this month designed specifically for athletes with complex/chronic health concerns--because these spaces are important.

01/02/2026

Are your goals truly helping you get faster, or are they just wishes without a plan? 🤔

Setting goals might seem simple, but there's an actual science to doing it well, especially when it comes to your athletic performance. The way you approach your ambitions can determine whether you have a breakthrough season versus another year of frustration.

Effective goal setting works by directing your attention and actions to what matters most. When you set a specific, challenging goal, your brain gets a clear target, helping you filter out distractions and mobilize your effort. It's like a roadmap for your mind, designed to help you maintain motivation and persistence.

Setting the right kinds of goals fundamentally transforms your training and competition approach via the following:
👉 Boosted Motivation: Goals give your daily grind a clear purpose.
👉 Increased Confidence: Achieving small goals builds belief for bigger ones.
👉 Improved Focus: You know exactly what to work on, day in and day out.
👉 Enhanced Resilience: A clear "why" makes navigating tough times easier.

Effective goals are built with intention and connect your big dreams with your daily actions. Start with your big vision for the next year or two. (e.g., "Complete my first full-distance triathlon.") Then, break down that dream into challenging but achievable performance markers. (e.g., "Run a sub-2-hour half marathon in the next six months.") From there, create a list of daily actions that are completely within your control that lead to performance.
👉 "I will complete all three scheduled swims and focus on my breathing technique this week."
👉 "I will dedicate 10 minutes to mobility work after every run."
👉 "I will get 8 hours of sleep at least five nights this week."

Your goals are the blueprint for your success. Created the plan that gets you there, one process goal at a time.

What's one goal you're setting for your training this week? Share it below! 👇

01/02/2026

As a sport psychologist who works almost exclusively with female athletes, I’ve heard the same stories countless times. The athlete whose coach said her irregular periods were a sign of dedication. The cyclist whose chronic fatigue was dismissed by her P*P because labs were “normal.” The figure skater whose recurring stress fractures were treated individually, rather than as a system-wide warning sign. Trendy diets. PMDD. Concussions. ACL tears. IVF. Pregnancy loss. Perimenopause. The list goes on.

Each experience includes overwhelming feelings of frustration and isolation while trying to find credible information (where gender & athletic identity aren’t an afterthought).

Female athletes and folks assigned female at birth deserve better. That’s why I’m stoked to step in as host of the Feisty Women’s Performance Podcast in partnership with Feisty Media.

Every Monday, starting January 12th, we’re bringing you the conversations that are so desperately needed:

👉 Why your menstrual cycle is your most important biomarker for health AND performance
👉 How carbohydrates work differently in female bodies (yes, you need them)
👉 What lifting heavy actually means when we stop using male standards
👉 Why “health vs. performance” is a false choice for women, particularly for those preparing for motherhood
👉 What creates gender disparities amongst coaches and women in sports leadership

It’s about time our voices aren’t just heard, but centered. In our first episode, Dr. Emily Kraus from candidly shares the consequences stemming from the dearth of research in sports medicine research. Subsequent episodes will feature , Dr. Nicole LaVoi from , , , , .niemann, and .mind.

And of course, we’re just getting started. Special thanks to .gross and the entire Feisty Media team for handing me the mic (and trusting me with it!).

Know someone who’d be a great guest? Topic requests? Drop your nominations below & I’ll add them to our very long & robust list.

This will be a year to remember 🚀

Want to follow along? Follow & join us Jan 12!

01/01/2026

Thinking about your New Year's resolutions? 🤔 You might be setting yourself up to fail.

Traditional resolutions like "train every day" or "hit a PR" are super rigid. Life gets in the way, and one missed day can make you feel guilty and want to give up completely.

Instead, try setting INTENTIONS.

Intentions focus on who you want to be, not just what you want to achieve. They’re flexible and guide your actions without the pressure to be perfect.

Here's how to do it:
1️⃣ Define your core values: What truly matters? (e.g., balance, resilience, growth).
2️⃣ Create intentions based on those values:
➡️ Instead of "train every day," try "I’ll train in a way that supports my health."
➡️ Instead of "hit a PR," try "I’ll focus on progress, not perfection."
➡️ Also, remember: "I’ll prioritize recovery to avoid burnout."

This year, ditch the rigid goals and focus on who you want to become. You'll grow without the burnout. 💪

What are your intentions for the new year? Share them below! 👇

01/01/2026

2025!! What a year it’s been! I don’t yet have numbers, which offer a limited snapshot anyway, so we’re going for a month play-by-play.

JAN: We hosted the inaugural Skadi Athlete Summit, which was SO GOOD and stacked with some incredible speakers. Though we’re not doing it this year, it’ll definitely return in the future.

FEB: office expansion began & I did a training camp down in AZ

MAR: Returned to AZ to attend ‘s annual coaching summit, followed by Midsouth Double (half of which was canceled due to wildfires—but I got the 50k in!)

APR: back to AZ for the inaugural Endurance Sports Symposium, where I got to meet and IN PERSON for the first time. Definitely one of my highlights of the year.

MAY: Attended the ’s Women’s Coaches Symposium and a special event the night beforehand, both of which were filled with important conversations regarding girls and women in sport.

JUN: Doubled our office size at Skadi HQ, and completed our team roster by adding , , and .millerr as Skadi providers.

JUL: flew to DC to meet the crew in person for the first time. Another highlight of the year! Tried rowing AND paddling in an outrigger canoe. Ended up in the Potomac. Worth it.

AUG: returned to tri after a 9 year hiatus for the YWCA women’s triathlon. Already registered for next year! Also spent a week off the grid up in the boundary waters for another attempt at paddling.

SEP: returned as a sponsor for ’s season. Lots of weekend races, sleeping in tents, and opportunities to connect with the community members I know and love.

OCT: more MCA fun!

NOV: Skadi team members and flew to MN and hung out with the team for a long weekend of team bonding, including some serious pickleball.

DEC: Recorded the first batch of episodes for the upcoming podcast, which launches January 12. IT’S GOING TO BE GOOD! I’ve had so much fun connecting with thought leaders and change makers in the field.

2026 has some exciting plans in the works. Buckle up, because it’ll be a good ride!

Skadi Sport Psychology

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