The power of the journal: Olympians' secret to success
Manifestation, positive affirmations, journaling, and visualising have been all the hype.
We’ve heard of these, but which ones actually work? According to some Olympians, all of the above.
In the high-stakes world of competition, where the difference between victory and defeat can come down to fractions of a second or millimetres, athletes are constantly seeking ways to gain a mental edge. For some of sport's brightest stars, the answer lies not in the latest technology or training method but in an age-old practice: keeping a journal.
Read on to discover which Olympians use their journals to boost mental resilience, visualise themselves as champions, and even predict the future.
Olyslagers’ magic green journal: “The process is more powerful than the paper”
Olympic silver medallist Nicola Olyslagers (McDermott) captivated audiences in the women’s high jump at Tokyo 2020. Still, one question remained among viewers: what was she writing in her green journal after each jump?
Introduced in 2019, Olyslagers' "Little Book of Gold" became an indispensable part of her routine, helping her win nine out of ten competitions in a single year. Olyslagers’ post-jump ritual involves noting down technical advice, motivational quotes, and personal reflections after each jump.
"I was giving myself a rating out of 10 for every single component of the jump," Olyslagers revealed. "By the last time, that was my highest. I gave myself 10 out of 10, but I still had work to do."
This meticulous self-assessment helped Olyslagers stay focused, leading her to set a new Australian record of 2.02 metres and win a silver medal in her Olympic debut.
Her coach of 14 years, Matt Horsell, shared how this journaling habit was a cornerstone of Olyslagers' training. "Writing each time she jumped a bar allowed Nicola to zone off and go, ‘What do I need to work on?’ rather than get carried away by the emotion," Horsell said.
“The notebook is my training diary and my sport psych and I came up with it to bring it into the competition just so I know which areas I did really well in and which areas I need to work on,” Olyslagers continued. "Once I write it down, it’s like as soon as it is on a piece of paper you don’t have to put it into your mind and can just think about other things."
This practice not only helps her concentrate on the technical aspects of her jumps but also serves as a mental reset, enabling her to manage the highs and lows of competition.
Olyslagers emphasised, "The process is more powerful than what is actually on the piece of paper because it gives me that stage where I could have just jumped the world record or missed my first attempt at my starting height, it’s the same process."
Anna Hall: overcoming adversity with affirmations
Further down the track, heptathlete Anna Hall can also be found writing in her journal, documenting her progress across the seven disciplines.
Hall, who missed out on Team USA for Tokyo 2020 (which took place in 2021) after breaking her foot at the 2021 trials, added improving her mental resilience to her toolkit to help her manage her second shot at the Olympic Games.
But the journey to the Olympic Games Paris 2024 has also not been easy.
Hall's trajectory looked promising: bronze at the world championships in 2022 and silver in 2023. Surely, 2024 would be a golden year?
In late 2023, however, Hall faced a tough training block that sent her into knee surgery just five months before the Olympic trials. The recovery deadline seemed impossible, but Hall's mental game had strengthened.
Hall shared some journal entries she wrote just moments before qualifying for her first Olympic Games at the 2024 US Trials. They included powerful statements such as, “This is my event, my title, my spot. I’m gonna take it” and “I’ve done everything I could possibly do to get here. Now it’s time to have fun.”
These affirmations are not just words; they are Hall’s mental armour. They help her stay present and focused on the task at hand, blocking out any distractions and pressures. They remind her that confidence comes from preparation and that it’s essential to enjoy the journey.
Her coach noted that these journaling practices were crucial in maintaining her mental clarity and competitive spirit despite facing the significant hurdle of the surgery in an Olympic year.
"Today I will become an Olympian," she penned in Eugene, Oregon. And she did just that.
Zharnel Hughes predicts the future
British sprinter Zharnel Hughes doesn’t just journal about his training sessions or personal reflections—he uses his journal to predict the future.
In 2023, Hughes clocked a blistering time of 19.73 seconds at the London Diamond League, breaking John Regis's 30-year British record in the 200m. What made this achievement even more remarkable was that Hughes had written down that exact time, down to the millisecond, in his notebook the morning of the race.
"I predicted it," Hughes revealed with a smile. "I wrote down that exact time this morning, at about 9:30 am."
By writing down his aspirations, Hughes turns his dreams into concrete targets. His journal isn't just a place for hopes and wishes—it's a roadmap to his success.
At home in Jamaica, Hughes takes his manifestation practice one step further with a vision board on his living room wall, filled with images of an ambitious career and life goals. This visualisation has helped him break records, become the first British man to make the world 100m podium since Darren Campbell 20 years earlier, and achieve his childhood dream of becoming a qualified pilot in 2018.
Surfers Griffin and Crosby Colapinto make guided journals
But the power of journaling isn't just confined to the track; it resonates on the waves, too.
Griffin Colapinto, a professional surfer, has been outspoken about his advocacy for journaling and released a custom-made guided journal with his brother, Crosby. The "Cola Bros" guided journal includes prompts like "I am…", "I am grateful for…", "goals for today," and "goals for the future."
This practice has helped Griffin and Crosby, and their crew maintain a positive mindset and stay motivated.
Crosby explained, "The journal, I bring it everywhere because it's almost like an outlet. Whenever I feel like I'm a little bit off or something's on my mind, I write it down and I feel way better after because I'm getting it out of my head."
Griffin's passion has been infectious, spreading to the rest of the team: "I feel like our whole crew is on that same trajectory of trying to better themselves, journal, and just be the best person that they can be," Crosby shared.
Matt Myers, a former WSL surfer and current coach for the US Surf Team, encourages his athletes to document their thoughts and emotions. "When you're putting pen to paper, it sinks in a bit more," he said. He also recommends that surfers repeat a self-chosen mantra to stay calm and focused during challenging situations.
Crosby praised Myers, saying, "He's definitely really onto it. You could tell he works really hard to be the best that he can be for the athletes that he's working with."
- Colapintos and Co: The crew that journals together, wins together
- The surf mentor with the neon cap: How Matt Myers shapes successful surfers using unconventional training methods
In a world where the mental game is just as important as the physical, the power of journaling is undeniable. As Olympians prepare for Paris 2024, embracing the Olympic value of harmony between body and mind could be the key to reaching their goals.
But the benefits of journaling extend far beyond the Olympic Games. It's a practice that anyone in any field can adopt to navigate their own path to success.
So take a moment to write down your dreams—they just might come true.