Hi Reader,
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I just got back from a week in Tucson, and let me tell you—it was exactly what I needed. 🌵☀️
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One of my favorite things to do during my training camps is to let Strava map out a course for me based on preferred terrain and distance. Adventures were had! I saw a lot of wildlife, had a few questionable cattle encounters, testing the limits of my tires, and I may or may not have unintentionally trespassed on private land. I also got in some quality mileage and NO SUNBURN #winning.
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There’s something about the desert air that clears your head and helps you see things more clearly. Whether it was the long bike rides under the sun or the quiet moments with a cup of coffee, I found myself reflecting on how important it is to slow down and trust the process.
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​As I often say, "easier said than done," am I right?!

So let's talk about the sport psych process. If you’ve ever wondered, “How long will it take to see results from sport psychology?”—you’re not alone.
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As athletes, we’re wired to chase results. We track our splits, analyze our power output, and celebrate new personal bests. So, it’s only natural to want to know how quickly mental training will pay off.
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But here’s the thing: mental gains aren’t always linear.
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​Unlike a new piece of gear or a tweak to your nutrition plan, the progress you make in sport psychology can feel… well, squiggly.
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Sometimes you’ll move forward. Sometimes sideways. And occasionally, it might feel like you’re going backward.
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It’s frustrating, I know. Especially if you’re a perfectionist who ties your self-worth to your performance.
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But here’s the cool part: progress is happening, even when it doesn’t feel like it.

🤓What the Research Says

Research in the mental health therapy world suggests about 50% of people see meaningful improvement after just 8-10 sessions. By 26 sessions, that number jumps to 75%.
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But here’s the catch: these are averages, and these numbers are based on research for those seeking mental health therapy (not performance coaching). A number of studies that are specific to performance coaching with athletes suggest athletes experience meaningful change after about 8 sessions. At Skadi, our median number of sessions is 7, with clients ranging from 1 to 150+!
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For some athletes and coaches, a few sessions are enough to learn a specific skill, like managing pre-race nerves. For others, it takes longer to unravel deeper patterns, like perfectionism, trauma, or fear of failure.
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The goal isn’t to hit a magic number of sessions. It’s to engage in a process that creates lasting, sustainable change.

How to Get Results Faster

While there are no shortcuts to genuine progress, there are ways to make the process more effective:
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1️⃣ Build a Strong Partnership: The relationship you have with your sport psychology provider is the #1 predictor of success. Find someone you trust and feel comfortable with.
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2️⃣ Do the Work Between Sessions: Mental training isn’t passive. The real gains happen when you practice skills like visualization, self-talk, or mindfulness in your daily life.
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3️⃣ Set Clear Goals: Are you looking to manage nerves before a race? Or are you tackling something deeper, like burnout? Your goals will shape your timeline.
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4️⃣ Embrace the Messiness: Progress isn’t always pretty. Plateaus and setbacks are part of the process. Trust that these moments are where the real growth happens.
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If you’re curious about how to make the most of your mental training, our latest blog post breaks this down in even more detail. It’s packed with actionable tips and insights to help you get the most out of your mental game. 👇🏻

🎙️One More Thing…THE PARALYMPICS ARE HERE!!!

In this week’s episode of the Feisty Women’s Performance Podcast, we’re diving into the theme of support versus visibility for Paralympic athletes with Staci Mannella and Andrea Bundon. Discover how the guide-athlete relationship is built on interdependence, challenging traditional narratives of independence. It’s a really special conversation about inclusion in sport and the unique dynamics of the guide-athlete relationship.

🎧 Listen now on Apple Podcasts or Spotify!​

Finally, if you're looking to get started with your own mental training, schedule a free discovery call to meet with one of our providers today. For the first time in a while, our providers have some openings, so we'd be more than happy to support you!

Til next time,
Dr. A

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