Own Your Game Day Routine
A simple, repeatable game day routine lowers nerves and boosts focus and performance.
Game day should not feel random. Athletes who follow a simple, repeatable routine arrive calmer, more focused, and ready to compete. A good routine takes care of sleep, fuel, hydration, warm-up, and mental prep before the whistle ever blows.
Your routine does not need to look like a pro athlete's. It just needs to be consistent. The goal is to reduce decision-making and remove chaos so your brain can lock in on competing, not scrambling.
Build your game day routine:
- Set a consistent bedtime and wake time
- Eat a familiar pregame meal and snack
- Hydrate steadily all day instead of chugging late
- Use the same warm-up and 1–2 mental cues before play
Hanton et al., Competitive Anxiety and Routines in Sport (2015); Cotterill, Game-Day Routines in Athletes (2010)
Game Day Routine\n• Routines calm nerves\n• Same sleep, food, and warm-up every time\n• Less chaos = more focus
Write a simple game day checklist and use it before your next competition.
