In this solo episode of The Mentally Fit Athlete, I (Dr. Jason von Stietz) return to answer a new batch of questions from high school sport psychology students. The conversation explores the modern stressors facing young athletes—from social media pressure to outcome-obsession—and provides technical strategies for building mental composure through mindfulness and cognitive-behavioral tools.

• The Stress of ”College Commitment” Culture:Social media is a top stressor for high schoolers, specifically the constant stream of peer college offers and accomplishments that can lead to comparison and pressure.
• Process Over Outcome: Focusing on outcomes (like winning or getting likes) creates stress because they are outside of an athlete's control. The solution is keeping the process greater than the outcome by focusing on the love of the game and daily actions.
• The Three-Minute Mindfulness Rule: To stop overthinking during games, practice mindfulness meditation. Start with just three minutes a day to lower the ”hurdle” of starting a new habit, which eventually helps to stay present and refocus after distractions.
• Revisiting Motivation with SMART Goals: If an athlete feels unmotivated because they can't reach their goals, it may be because the goal isn't SMART (Specific, Measurable, Achievable, Realistic, and Time-sensitive).
• Advanced Composure Training: Once basic meditation is mastered, athletes can ”increase the challenge” by meditating while listening to distracting or emotionally charged music. The goal is to tolerate the discomfort rather than trying to block it out, which prepares the athlete for real-world stressors like hecklers or exams.
• Neurofeedback and ”Brain Games”:Neurofeedback, a form of biofeedback, involves EEG sensors to play computer games (like Pac-Man) using only brain activity. This process uses operant conditioning to teach the brain to regulate attention and focus.
• A Unique Methodology: I talk about my approach top sport psychology, which combines CBT (Cognitive Behavioral Therapy), mental skills like visualization, and improv comedy to help athletes communicate and stay on task while feeling ”uncomfortable” or on the spot.

• The SMART Goal Audit: Making unachievable goals realistic and time-bound.
• Toleration vs. Blocking: Learning to let distractions exist while staying focused on the task.
• Daily Mindfulness: Starting with a manageable three-minute timer to build long-term refocusing skills.

Resources & Links

• Dr. Jason von Stietz:⁠DrJasonvonStietz.com⁠ | Instagram: @CBTSportsPsych
• Lidia Garcia, MSW:⁠LidiaGarcia.net⁠
• Recommended Listening: Check out my other podcast, ⁠Movie House Sports Psychology⁠, which explores mental health through the lens of popular TV and film
• Special Guest: This episode features a special cameo by Taco the cat.
• Subscribe: Available on Apple Podcasts, Spotify, and ⁠YouTube⁠.