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  • Kate Allgood

Own Your 1%: How Small Choices Lead to Big Performance Gains

We all know physical training is crucial. You spend hours honing skills and building endurance. But what about the mental side? The whispers in your head before a game, the way you handle setbacks, the seemingly insignificant choices you make throughout the day? These, my friends, are the details you need to own.

Why Ownership Matters

Imagine a giant jigsaw puzzle. Each piece, no matter how small, contributes to the complete picture. Your performance is that picture, and every choice you make – from sticking to your sleep schedule to visualizing a perfect shot – is a piece. Ownership means taking responsibility for those pieces, understanding how they impact your performance.

Mindset and mental performance training for elite athletes in Encinitas, Carlsbad and Del Mar. Education is in the field of sport psychology.

The 1% Advantage

Let's talk about marginal gains. The idea is to improve by tiny increments, consistently. Maybe it's adding a 5-minute meditation session to your routine, prepping your gym bag the night before, or fueling your body with a healthy breakfast. These 1% improvements, when strung together, lead to a significant advantage over time.

Owning Your Choices: Practical Tips

  • Journaling: Reflect on your day. What choices did you make? How did they impact your energy, focus, and performance?

  • Goal Setting: Set small, daily goals that support your training and mental well-being. Did you achieve them? Why or why not?

  • Challenge Negative Self-Talk: That voice in your head telling you you're not good enough? Recognize it, challenge it. Replace it with positive affirmations.

Remember: You are in control. You can choose to hit the snooze button or get that early morning run in. You can choose a sugary snack or a protein bar. Every choice, big or small, is an investment in your performance.

Owning your choices empowers you. It allows you to take control of your mental state, your training, and ultimately, your results. By consistently making those small, positive choices, you'll build a foundation for peak performance – a foundation built on the power of 1%.

For questions or interested in exploring how I have helped hundred of athletes build their mental game, contact me.

To your success,


About: Kate Allgood is educated in the field of applied sport psychology. She holds two Masters degrees in psychology where she graduated with distinction. After a very successful hockey career, 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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