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  • Kate Allgood

Mastering the Game: The 4 Controllable's Every Athlete Should Focus On

In the dynamic world of sports, it is easy to often be bombarded with external factors that can either elevate or hinder your performance. In the pursuit of excellence, it becomes crucial for you as an athlete to identify and focus on the aspects within your control. This post explores the timeless principles of athletic success by honing in on the four controllables: Effort, Attitude, Thoughts, and Actions.

1. Effort: The Fuel for Success

Effort is the cornerstone of any journey to greatness. Regardless of the circumstances, the level of effort you invest in your training and competition is entirely within your control. Adopting a mindset of consistent and unwavering effort sets the stage for improvement and growth. Embrace the process, push your limits, and let your dedication become the driving force behind your success.

2. Attitude: The Power of Choosing your Response

Your attitude is not just a mood or a fleeting emotion; it's a conscious choice that can significantly impact your athletic journey. The ability to choose your response, especially in the face of challenges, is a game-changer. Regardless of external circumstances, you have the power to decide how you interpret events and how you respond to them. Cultivating a mindset that embraces the power of choice allows you to transform setbacks into opportunities and setbacks into stepping stones toward success.

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3. Thoughts: The Power of Mental Fortitude

The thoughts you entertain play a pivotal role in shaping your performance. Control your inner dialogue and transform self-doubt into self-belief. Visualization and positive affirmations can be powerful tools to enhance your mental resilience. Develop a mental routine that helps you stay focused, confident, and composed during high-pressure situations. Your thoughts can either be your greatest asset or your most significant barrier.

4. Actions: Blueprint for Success

Your actions are the tangible manifestations of your commitment to success. Consistent, intentional actions aligned with your goals are key to progress. From adhering to your training regimen to executing game-day strategies, each action contributes to your overall performance. Pay attention to the details, refine your skills, and embrace the habits that breed success. Your actions not only speak louder than words but also pave the way for your athletic journey.


In the ever-evolving landscape of sports, the principles of success remain steadfast. By focusing on the four controllables – Effort, Attitude, Thoughts, and Actions – you can navigate the complexities of your journey with confidence and purpose. Embrace these timeless principles, and watch as they become the pillars of your athletic excellence. As you harness the power within your control, you'll not only elevate your performance but also inspire those around you on the path to greatness.

To your success,


Envision • Execute • Elevate

About: Kate Allgood is trained in the field of applied sport psychology. She holds two Masters degrees in psychology where she graduated with distinction. She has spent the past 14 years working one on one with high school, college, Olympic, and professional athletes to help them with their mindset, mental performance and mental skills training. Kate has also been a consultant for professional teams, including the Anaheim Ducks primary minor league affiliate the San Diego Gulls, to help the team and players develop their mental game. It is important to note that while Kate has graduate school training in applied sport psychology and general psychology, she does not diagnose or treat clinical disorders, and is not a licensed psychologist. 

**The information provided is not to dispense medical advice or prescribe the use of any technique, either directly or indirectly, as a form of treatment for physical, emotional, or medical problems, without the advice of a physician. The information provided is only to offer information of a general nature to help you in your quest for high performance. If you know or suspect you have a health problem, it is recommended you seek your physician's advice.


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