What Mental Strategies Help When Starting a New Sport?

Something I’ve learned, both personally and through my work with athletes, is that starting something new doesn’t just test your coordination or endurance. It tests your confidence, your patience, and your willingness to show up while feeling behind.

I started skating at age 12, which felt really late. Most of my teammates had been skating since they were toddlers (some didn’t even remember learning how!). I, on the other hand, was trying to master skills while still learning how to stand up properly on the ice. For a while, I was in a Learn to Skate class… with five-year-olds. And while they were fearless and floppy, I was deeply aware of how far I had to go.

I carried a lot of embarrassment and pressure. I thought everyone was judging me for being “bad,” even though I had just started. A friend once casually told me, “I thought you just weren’t a very good skater.” She hadn’t realized I was brand new. It confirmed the story I was already telling myself: I’m too old. I’m too behind. I’ll never catch up. 

Looking back, it’s wild I thought I was “too old” at age 12. If I could talk to that version of me now, I’d probably say: “It’s okay to be new. You’re not behind, you’re just on your own path.” But I’m not sure I would’ve believed it back then.

Now, working with athletes who are starting something new, whether they’re switching sports, coming back from time off, or trying something totally unfamiliar, I see how common these feelings are. There’s often comparison, fear of judgment, and this deep desire to “prove” you belong, quickly. I’ve worked with athletes who appear to others to be improving rapidly but internally still feel like they’re falling short.

Starting something new can be rewarding, but it’s not always fun at first. That’s why mental strategies matter. They help athletes build confidence and resilience, enabling them to stay engaged in the new sport long enough to grow, connect, and enjoy it.

1. Set Clear, Achievable Goals

When everything is new, it’s easy to feel overwhelmed. Clear, bite-sized goals can make the process feel more doable and meaningful. Start with short-term, process-oriented goals that focus on effort and learning, like “attend all practices this month” or “practice this drill for 15 minutes daily.”

As your confidence builds, layer in more specific performance goals (like learning a new technique). Breaking down complex tasks into smaller, achievable steps keeps things manageable and keeps your progress visible.

2. Practice Self-Compassion

You will make mistakes. You might feel awkward. You might be slower than others. That’s not a sign you don’t belong, it’s a sign you’re learning. Practicing self-compassion (meaning to respond to yourself with patience and kindness) can protect your confidence from self-criticism.

Try this: when you mess up, speak to yourself the way you would to a teammate or friend in the same situation. Self-compassion isn’t about lowering standards; it’s about staying committed without shame.

3. Visualize Success and Prepare for Discomfort

Visualization helps your brain practice success before it happens. Take a few minutes before practice or a game to picture yourself moving confidently, making solid plays, or encouraging teammates.

It’s equally helpful to mentally prepare for challenges. Imagine situations that might feel uncomfortable, such as trying a new drill, asking a question, or making a mistake in front of others, and visualize yourself responding with calmness and courage. This trains your nervous system to handle stress and unpredictability.

4. Stay Present and Embrace a Beginner’s Mindset

A beginner’s mindset means showing up with curiosity rather than judgment. Instead of expecting yourself to “get it” immediately, let yourself explore. Mindfulness techniques, such as breath awareness or body scanning, can help you stay anchored in the present, especially when your brain wants to spiral into comparison or frustration.

This mindset shift can be especially liberating for athletes who feel like they’re already “supposed to know” or who stand out due to their identity, age, or body size. You’re allowed to be new.

5. Focus on Building Relationships

The social piece matters. If you’re joining a team, learning people’s names, cheering others on, or asking a teammate for help can ease the awkwardness of starting something new.

This can feel especially vulnerable for athletes navigating anxiety, neurodivergence, or marginalization. Set small social goals (like making one connection per practice) to create a sense of safety and belonging over time.

6. Celebrate Progress Over Perfection

Being new means things won’t be perfect. But progress deserves recognition. Track small wins, such as showing up, trying again, or improving technique. Keeping a journal or voice memo log of these moments can help you see how far you’ve come, even on rough days.

This kind of resilience (the ability to keep going without flawless performance) is what leads to long-term growth.

7. Seek Guidance and Embrace Feedback

Feedback can feel personal, especially when you’re new and unsure of yourself. But reframing feedback as information rather than judgment builds mental flexibility. Coaches, teammates, and mentors are there to support your growth, not to define your worth.

Ask questions. Clarify expectations. And remind yourself: everyone is coachable. Everyone is still learning.

Conclusion: Confidence Grows From Showing Up, Not Just Getting It Right

Starting a new sport challenges more than your body—it calls on your courage. And while the early days may feel awkward or disheartening, they’re also rich with opportunities to build confidence, community, and joy.

When athletes stay with the process (especially when they practice self-kindness, take up space while learning, and redefine success as progress!), they start to trust themselves. That trust becomes the foundation for future growth, in sport and beyond.

Reflection Prompt:Think back to something new you started. What story did you tell yourself about how good you “should” be? What might shift if you gave yourself permission to be exactly where you are?

Ready to Start Something New With Support?

Whether you're entering a brand-new sport, returning after a break, or trying to rebuild confidence, you don’t have to do it alone. At Inside Edge, our sport psychology professionals help athletes manage self-doubt, build sustainable confidence, and reconnect with the joy of learning.

Curious about how sport psychology could support your journey? Reach out to get started—we’re here to help you grow, from exactly where you are.

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Legal Disclaimer

This blog post is for informational and educational purposes only and is not a substitute for mental health treatment, psychological services, or medical advice. Reading this post does not create a therapist-client relationship. If you are seeking support for your mental health or well-being, consider reaching out to a licensed mental health professional in your area.