Hi Reader,
​
Have you ever laid awake at night with all the thoughts swirling through your mind…
​
​Was it really good enough? Am I good enough? What if I can’t do it again tomorrow?
​
​Here’s the thing, and I say this with so much empathy because I’ve been there too: when your sense of worth is tangled up with your performance, it’s like standing in quicksand. Just when you think you’re getting back on top of things, you sink deeper. Exhausting doesn’t even begin to cover it.

So let’s talk about building self-worth that actually lasts.
​
There are two key players here:

1. Self-esteem = how you evaluate your abilities and performance (this naturally fluctuates).
2. Self-worth = your fundamental belief about your value as a person.

The athletes who thrive long-term? They are the one’s who care deeply about improving their performance, but they don’t stake their fundamental human value on the outcome. Meaning there self-worth isn’t directly tied to their results as an athlete.
​
Here are 2 practices you can start today, to help move the needle on your self-worth.
​
​1️⃣ Complete this sentence without referencing any accomplishment, skill, or achievement.
​“I am worthy because…”
​
It’s probably going to feel a little weird or uncomfortable, and that’s okay! Your brain needs to quite literally build new neural pathways that separate worth from performance. Set a daily reminder to do this for two weeks. Each morning, state one reason you have worth that has nothing to do with what you’ll accomplish that day.
​
​2️⃣ Treat yourself like you’d treat a teammate
​When you face a setback, practice this three-step break:

• Acknowledge the difficulty without judgment
• Remember that all athletes face setbacks (you’re not the only one)
• Ask yourself: What do I need right now to feel supported?

Research shows that athletes who practice self-compassion experience better performance outcomes, lower burnout rates, and more sustainable motivation compared to those who rely on self-criticism. Being kind to yourself actually helps you perform better (wild, right?!)
​
Building self-worth is a continuous practice of small, consistent choices that reinforce your sense of worth separate from achievement. And it’s some of the most important work you’ll do as an athlete.
​
Want the other four steps plus the research behind all of this? I break down six steps to help you on your self-worth journey in the full blog post here.​

🎙️This Week of the Feisty Women’s Performance Podcast…
​
​Discover why psychological abuse, not injury, is the most common harm athletes face and how shifting from “tough love” to genuine well‑being can transform performance. Gretchen Kerr reveals the hidden cost of normalized abuse and offers a concrete step: ask athletes how feedback feels before it does.
​
​🎧Listen now on Apple Podcasts or Spotify. ​

Remember: You don’t have to earn your worth or prove it. You are enough, right now, exactly as you are.
​
Til next time,
Dr. A

​​​