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Next Season Mindset & Performance Self-Assessment (For A.T.L.A.S. Athletes)

Instructions This assessment was created specifically for A.T.L.A.S. Athletes (Adapting to Life After Sport).

Read each question/scenario carefully.

Select one option that best describes what you most often do or feel - your typical default response.

Be honest!

Don't answer with how you'd ideally want to respond in each situation. Don't answer with how you think you're supposed to behave. Don't answer how you think I (or anyone else) would like you to respond.

Answer with how you most often do or feel.

This is about awareness and growth.

First Name

Last Name

Email Address

Phone Number

Section 1: Current State

Quick pulse on mindset, confidence and direction.

1. When preparing for an important activity, meeting, project, interview or other engagement, I…

just wing it and hope it goes well.

follow a consistent prep routine that includes visualization and reflection.

skim the basics and hope to adapt.

review key points and mentally rehearse.

think about what might go wrong but don't plan much.

2. When pressure or deadlines hit, I tend to…

pause, breathe and organize priorities.

rush without focus.

refocus calmly and execute with confidence.

push through but stressed.

panic or avoid the work.

3. When my routine gets disrupted, I…

adapt slowly after some stress.

quickly adapt and stay effective.

reset and find a workaround.

get frustrated and unproductive.

lose momentum completely.

Section 2: Talent

What you have/who you are

4. When I talk about my playing days...

feel unsure who I am now.

use those experiences as fuel for my next season of life.

mix pride with regret.

dwell on what I lost.

share lessons learned and move forward.

5. When I receive feedback or criticism, I…

ask clarifying questions and apply changes

accept it but don’t always apply it.

get defensive or shut down.

seek it out proactively to grow.

listen but feel judged.

6. I keep promises to myself by…

trying but breaking commitments often.

I don't, or rarely do.

doing what I said I’d do, no matter how I feel.

following through most of the time.

following through only when convenient.

7. My confidence today mostly comes from...

what I used to achieve.

occasional wins or praise.

external validation.

my preparation, habits and resilience.

the work I'm putting in now.

8. I demonstrate character by...

doing what's expected only when it's going to be noticed by others.

following rules but cutting corners when stressed.

trying to do the right thing most times.

holding integrity as non-negotiable in all situations.

doing the right thing even when it's inconvenient.

9. I define myself mainly by...

my values and growth.

who I'm becoming and how I live my values and standards.

my athletic past.

job titles or status.

current achievements.

Section 3: Effort

What you do/how you show up physically

10. My daily effort at work or in personal goals is...

average with bursts of focus.

steady most days.

inconsistent depending on mood.

intentional, disciplined and high daily.

low unless someone's watching.

11. When I'm tired, or facing boring or difficult tasks, I...

do the work, but resent it.

attack them with focus and pride in doing hard things.

look for shortcuts, procrastinate or avoid the work.

complain and rush through.

stay on task and finish

12. When I make mistakes at work or home, I...

deflect blame.

reflect, learn and correct.

reset quickly, take ownership, and act better immediately.

move on slowly.

dwell and replay them for days.

13. When motivation drops, I...

do the bare minimum.

stick to standards regardless of mood.

stop showing up.

keep pace but without intention.

remind myself why it matters.

14. When adversity hits (setbacks, rejection, challenges, etc.), I...

push through but angry.

complain or feel stuck.

face it head-on, adapt and grow stronger.

stay composed and problem-solve.

withdraw or quit.

15. Between busy days or big tasks, I…

take short breaks without purpose.

zone out on distractions.

crash without reflection.

embrace it as a test and stay focused on solutions.

use short pauses to breathe or plan next steps.

Section 4: Ambition

What you want/where you're going

16. When setting goals, I…

set, track and adjust goals regularly to stay aligned with my purpose.

set some but forget to check progress.

think about them but don’t write them down.

don’t really set any.

set and review goals occasionally.

17. When faced with uncertainty about the future, I…

reflect, plan and take small steps forward.

feel stuck or paralyzed.

panic or avoid thinking about it.

worry but keep moving inconsistently.

focus on what I can control and take bold action.

18. I connect my to long-term purpose by…

thinking about it sometimes but not daily.

not seeing much connection.

using my purpose and values to guide daily choices and habits.

reminding myself occasionally of my bigger 'why.'

keeping purpose in mind most days.

19. When trying something new (career, hobby, skill), I…

lean into discomfort knowing it's how I grow.

avoid it unless I'll be good immediately.

try one, then quit if it's hard.

stay patient and curious.

stick with it but get frustrated.

20. My personal standards are…

clear and steady most of the time.

based on what others expect of me.

rooted in my values and non-negotiable.

reasonable but inconsistent.

high only when motivated.

21. When I compare myself to others who are adjusting (or have adjusted) to life after sport, I…

feel behind or inadequate.

use it as perspective and motivation.

feel mixed - proud but pressured.

celebrate them and focus on my own lane.

get anxious or discouraged.

Section 5: Mindset

What you think/how you show up mentally

22. When I make a mistake, my self-talk is…

negative and harsh.

frustrated or blaming.

supportive and grounded in self-respect.

neutral but inconsistent.

focused on adjustment and next play.

23. When I feel fear or doubt, I…

channel courage and take confident action.

acknowledge fear and act anyway.

avoid the challenge.

freeze or overthink.

push forward but tense.

24. When I lose focus, I…

catch it quickly and refocus immediately.

refocus only when reminded.

pause and reset consciously.

stay distracted for long stretches.

notice but ignore it.

25. When working with strong or competitive peers, I…

compare constantly.

feel threatened or insecure.

use competition to elevate both of us.

match their intensity.

compete quietly but doubt myself.

26. When learning new skills for life after sports, I…

stay curious, practice, and keep adjusting.

keep trying but with low patience.

avoid things I'm not good at.

stay patient and embrace the beginner mindset.

get frustrated easily.

27. When things don't go my way, I…

try to move on but stay annoyed.

blame people or circumstances.

refocus on what I can control.

feel sorry for myself.

accept it, stay grateful, and find the lesson.

28. When life feels stressful or uncertain, I…

overthink or lose sleep.

shut down or isolate.

step back, breathe, regain control, and act with gratitude and clear intention.

slow down and reset priorities.

push harder without rest.

29. My confidence comes from…

trusting my discipline, preparation, courage, habits and effort regardless of the situation or the results.

others' opinions of me.

my past identity or achievements.

knowing I'm doing the work consistently.

occasional validation or success.

Section 6: Transformation Arc

PROCESS the past, PERFORM in the present, PREPARE for what's next

30. When reflecting on my athletic past, I…

remember both good and bad without clarity or closure.

feel stuck and nostalgic.

use it as foundation, reflect with gratitude, do not tie it to my identity.

miss it and struggle to move on.

take lessons from it for the present.

31. In my current stage of life, I…

have growing purpose and structure.

have direction but low clarity and focus.

live each day aligned with clear purpose.

drift between ideas or jobs.

feel lost or unsure who I am.

32. My habits now are…