Weekend GRL Challenge: Try This 2-Minute Reset Before Your Next Game
Feeling scattered before competition? This quick ritual will help you show up centered and ready.
You know that feeling when you're about to compete and your mind is everywhere except where it needs to be? You're thinking about homework, that text you haven't answered, whether your parents will be in the stands, if your uniform looks weird, and oh yeah – also trying to remember your coach's game plan.
Enter: The 2-Minute Reset.
This isn't meditation (though no shade if that's your thing). This is a practical way to collect all those scattered thoughts and channel them into focus. Think of it as a mental warm-up for your actual warm-up.
The Reset Ritual
Minute 1: Brain Dump (30 seconds) + Body Check (30 seconds)
Find a quiet corner (bathroom stall works, locker room, even your car). Take 30 seconds to mentally list everything that's bouncing around your head. Don't try to solve anything – just acknowledge: "I'm thinking about my math test, my sister's drama, whether I remembered deodorant..."
Then spend 30 seconds doing a quick body scan. Notice if your shoulders are tense, if you're holding your breath, if your hands are clenched. Just observe, don't judge.
Minute 2: Anchor and Affirm
Choose one simple phrase that connects you to why you're here. Not something cheesy that you don't believe, but something that feels true and centering. Examples:
"I trained for this"
"My team needs me present"
"I belong here"
"Trust my preparation"
Repeat it three times while taking deep breaths. On each exhale, imagine releasing all that mental clutter you just acknowledged.
Why This Works
The brain dump stops you from trying to suppress distracting thoughts (which never works) and instead acknowledges them so they can move along. The body check helps you notice physical tension before it affects your performance. The anchor phrase gives your mind something intentional to focus on instead of random anxieties.
Pro tip: This works for any performance situation – presentations, auditions, job interviews, first dates, difficult conversations. The 2-minute reset is basically a portable confidence tool.
Your Challenge
Try this before your next competitive moment (sport, presentation, whatever). Then report back:
Did it feel weird at first? (That's normal)
What thoughts came up during your brain dump?
Which anchor phrase felt most centering?
How did you feel walking into your performance?
Level up: Make this a team ritual. Having everyone do a collective reset can create amazing group energy and focus.
Tag us @thegrlinitiative when you try it! We want to see how you make this ritual your own.
