Be Your Own Hype-Up Girl: How to Get Psyched When You’re Not Feeling It
Let’s be extremely real for a second:
Some days you wake up ready to sprint through a wall.
And other days?
You stare at your equipment bag like it personally offended you.
Welcome to being human and an athlete.
The truth is, even the most dedicated athletes don’t wake up motivated every day.
What matters more is whether you know how to create hype on demand—the kind that helps you show up, shake off the blah energy, and step into the version of you that you actually want to be.
That’s where becoming your own hype-up girl comes in.
Not the loudest person in the room. Not the most confident.
Just the person who knows how to get herself from “meh” to “let’s go” in five minutes or less.
Here's how.
1. Start by Being Honest With Yourself
There’s power in admitting, “I’m not feeling it today.”
You’re not lazy.
You’re not dramatic.
ou’re not losing your spark.
You’re just acknowledging your starting point — and that gives you control over what comes next.
2. Do the First Tiny Step (Seriously: Tiny)
You don’t need to turn into Beyoncé in 30 seconds.
You just need to pick one, single, microscopic action:
Tie your shoes.
Sit up.
Fill your water bottle.
Walk to the car.
Put your hair in a ponytail.
Momentum starts with a whisper, not a roar.
Once you take the first step, the next one becomes easier.
And before you know it, you’re moving.
3. Turn the Music On Before You Can Think Twice
Music changes your body chemistry.
You could go from “I want to nap” to “watch me run the world” in the first 30 seconds of the right song.
If you need a hype-up playlist?
The GRL Initiative playlist is literally made for this moment.
4. Say Something Out Loud (Yes… Out Loud)
There’s a reason athletes talk to themselves.
It works.
You don’t have to scream into the mirror, but try this:
“You don’t need to feel ready to start.”
“You’re capable, even on low-energy days.”
“Just begin. The hype will catch up.”
“Future me will be so proud of this moment.”
“Just start, move”
When your brain hears your voice, it listens.
5. Borrow Confidence Until Yours Shows Up
Think of someone who believes in you:
A teammate.
A coach.
A parent.
A friend.
What would they say right now?
Sometimes you don’t need to feel confident — you just need to remember someone else is confident in you.
6. Reframe the Low-Energy Days as Your Strength Days
Anyone can show up when they feel amazing.
Champions show up on the gritty days — the tired, cranky, overwhelmed days.
Tell yourself:
“This is the day that makes me better.”
“This is the rep that builds confidence.”
Those "I didn’t want to, but I did it anyway" days?
They change you.
7. Visualize the After
Picture yourself at the end:
Sweaty.
Proud.
Relieved.
Confident.
Glad you showed up.
Sometimes the best pull forward is imagining the version of you on the other side. I have never regretted a workout I did. Just the ones I didn’t do.
GRL HYPE CHECKLIST — Print It, Screenshot It, Tape It Inside Your Locker
Before Practice or Game Day:
✔ Step 1: Admit where you’re at
“I’m tired. I’m stressed. I’m not feeling it.”
Awareness ≠ weakness.
✔ Step 2: Do one tiny action
Tie shoe. Fill water. Grab bag. Move.
✔ Step 3: Hit play
Turn on The GRL Initiative Playlist — non-negotiable.
✔ Step 4: Say the thing you need to hear
“You’ve done harder things.”
“Start now. Feel ready later.”
“She shows up even on the hard days.”
✔ Step 5: Picture the after
You, done. Proud. Energized. Confident.
Let that version pull you forward.
✔ Step 6: Go.
Start messy.
Start tired.
Start unmotivated.
Start anyway.
GRL Pep Talk
Being your own hype-up girl is not about fake positivity.
It’s not about pretending to love every second of training.
It’s not about forcing an attitude you don’t actually feel.
It’s about this:
When motivation dips, you know how to create your own spark.
When the energy is low, you know how to lift yourself.
When it gets hard to show up, you show up anyway.
That’s not hype.
That’s power.
And it’s in you every day.
