How to Increase Performance Confidence by 80% in Just 3 Weeks

Picture this: You're crushing it in practice. Everything flows. You feel unstoppable.

Then the big moment comes—and suddenly your confidence vanishes.

Sound familiar? You're not alone.

Every athlete knows the gut-wrenching feeling of performing brilliantly in practice, only to freeze under pressure. One bad game spirals into self-doubt. And once confidence slips, it feels impossible to get back.

But here's what most athletes get wrong: They think confidence is something you either have or you don't. They're waiting to feel confident before they perform.

The truth? Confidence isn't something you wait for—it's something you train.

That’s the trap: most athletes think confidence is a feeling. It’s not. It’s a skill—and like any skill, you can build it.

By the end of this article, you’ll have a 3-week confidence training plan used by elite athletes to perform under pressure and get out of those negative spirals. It’ll also give you a framework you can use time and again when you (or someone you’re helping) doesn’t feel confident.

Much of what you’ll find in here is how I build confidence with pro athletes, high level executives, and elite military leaders. I’m confident (no pun intended) it can work for you too.

Rewire Your Brain With Past Success

Think about the last time you made a mistake in competition. I bet you can recall it instantly—the moment, the feeling, even what you were thinking.

Now try to remember your last three successful performances in the same detail.

Not so easy, right?

That's because our brains are wired to hold onto negative experiences (termed the “negativity bias”). It's an evolutionary survival mechanism that's great for avoiding danger, but terrible for building confidence.

There’s some good news, though.

With practice, you can train your brain to better process your wins. The key is being intentional in storing and recalling them, and treating them with the same depth you treat your failures.

Let's look at how to do exactly that...

The problem: You fixate on failure, but confidence comes from proof that you can succeed.

Why it matters: If you don’t take care to recall your wins, you’ll spend way too much time on your losses, and your confidence will suffer.

Here are some interventions I’ve used with pro players to beat back the negativity bias:

• Create a “Proof of Confidence” file. Create a Google doc or note that stores all your big wins. Revisit it often.
• Watch film of your best moments. Seeing yourself succeed is a powerful confidence booster. One study showed that playing a personal highlight film boosted self-efficacy, improved effort, and increased intrinsic motivation (Pettit & Karageorghis, 2020).
• Remind yourself daily. Read and visualize these successes before every practice.
• Catch yourself doing things right. Since we were kids, most of the feedback we’ve gotten has focused on what we need to improve. We internalize that, and it leads to self-criticism. Instead, practice catching yourself doing the right thing and rewarding yourself for it.

The big benefit: You train your brain to believe in your ability by focusing on real evidence.

When Simone Biles lost confidence in mid-air, she didn’t start from scratch—she retrained herself by breaking down what she had done before. She rewatched her past performances, rebuilt her trust in her movements, and systematically recovered. This return to the fundamentals allowed her to rebuild confidence from the bottom up.

That’s what this step does: it gives your brain proof that you can do this so doubt doesn’t take over.

Next up: How to prepare and eliminate uncertainty.

Build a Consistent Preparation Routine

Ever notice how some athletes seem bulletproof under pressure while others fold?

The difference often isn't talent—it's preparation.

Think about the last time you felt totally unprepared. Maybe you skipped practice, rushed your warm-up, or walked into a game without a clear plan. How confident did you feel? Chances are you didn’t feel too hot.

That's because confidence isn't just mental—it's built on a foundation of consistent, purposeful preparation. When your preparation wavers, your confidence naturally follows.

Let's fix that by creating a preparation routine so solid that doubt can't crack it.

The problem: Confidence crumbles when preparation is inconsistent.

Why it matters: If you don’t trust your process, you won’t trust yourself when it counts.

How to fix it:

• Audit your preparation. Ask: Do I train with the same intensity as I expect to perform? This doesn’t mean you need to push yourself to the brink in practice, just that your preparation needs to be done intentionally, with a focus on being ready to play. You can’t just go through the motions.
• Create a pre-performance ritual. Use a set warm-up, playlist, or mental routine before every game. This routine should take you from cold to ready to perform right on time.
• Set a clear process goal. Focus on execution (e.g., “attack every play”) instead of results.
• Use imagery. Take the time to mentally rehearse the upcoming performance. It’ll help you deliver when the game is on.

The big benefit: A strong routine eliminates hesitation so you step into competition ready to dominate.

Kobe Bryant’s confidence didn’t come from magic—it came from knowing he had outworked everyone before he stepped on the court. His preparation was so meticulous that by game time, he wasn’t wondering if he could execute—he knew he would.

If you trust your preparation, you’ll trust yourself.

Next, let’s talk about the way you talk to yourself.

Master Your Self-Talk in High-Pressure Moments

The moment right before a big performance is when your inner voice speaks loudest.

For most athletes, it's not saying anything helpful. Instead of confidence, that voice broadcasts doubt. Instead of focus, it replays past failures. Instead of "I've got this," it whispers "Don't mess this up."

This internal dialogue—your self-talk—is the invisible force that can make a prepared athlete crumble or help a challenged athlete rise. It's the difference between stepping up to take the game-winning shot and passing it off to avoid the pressure.

The world's best performers aren't born with perfect self-talk. They've learned to master it. They understand that the voice in their head isn't just background noise—it's a performance tool that can be trained and directed.

When you learn to control this inner dialogue, pressure moments transform from threats into opportunities. Let's look at how to make that happen...

The problem: Negative self-talk sabotages performance before you even start.

Why it matters: What you say to yourself becomes what you believe.

How to fix it:

• Use “I can” and “I will” statements. Shift from doubt (“I hope I play well”) to certainty (“I will execute”).
• Create a reset phrase. When nerves hit, say: “Breathe. Lock in. Attack.”
• Speak to yourself like a coach or a friend. Would you tell a teammate they’re going to fail? Then don’t tell yourself.

The big benefit: You control your mindset instead of letting fear run the show.

Before a game-winning free throw, elite athletes don’t wonder, “What if I miss?” They tell themselves, “I’ve done this a thousand times. I will hit this.”

Self-talk isn’t just mental fluff—it’s a performance tool. And it’s one you control.

Now, let’s bring it all together.

Confidence is Trained, Not Given

Confidence isn’t a personality trait. It’s not all or nothing. It’s not something you either have, or you don’t.

It’s a skill that you can build.

Here’s your 3-week confidence training plan:

1. Rewire your brain → Focus on success — past and current — and progress each day.

2. Trust your preparation → Lock in a rock-solid routine, make your practice purposeful, and take time to mentally prepare.

3. Master your self-talk → Speak to yourself like a champion. What you say to yourself matters more than you know.

Confidence is not about waiting to feel ready. It’s about doing the work that makes you ready.

Start today. Train confidence like a skill. And in three weeks, you won’t just feel more confident—you’ll become a different performer.