Let's Go Mental!

🎧 The One Word That Guides Your Season

A Mental Reset for Athletes and Parents.

What if this season didn’t need more goals…more resolutions…or more pressure?

What if it only needed 'direction'?

In this episode I invite athletes and parents to pause, reflect, and simplify. Instead of chasing motivation or adding more to your plate, you’ll explore the power of choosing one intentional word: a word that becomes your compass when emotions run high, routines get busy, and pressure takes over.

Whether you’re a youth athlete navig...

Duration: 00:07:39

🎧 Shownotes

Behind every athlete, there’s a story no one sees — the thoughts, the doubts, the pressure.

In this episode, we explore why mental training is essential for young athletes, and how parents and coaches can help build confidence, focus, and resilience — both in sport and in life.

👉 The goal isn’t to “fix” anything, but to train what’s invisible — emotions, awareness, and the ability to reset and bounce back.

Because everything is trainable: the body, the mind, and the mindset.

🎯 In this episode:

• Why the mind is the machine that ma...

Duration: 00:06:07

🎧 Shownotes – Episodio 36

Il perché dell’importanza dell’allenamento mentale per i giovani atleti

Dietro ogni atleta c’è una storia che nessuno vede: i pensieri, i dubbi, la pressione.

In questo episodio scopriamo perché l’allenamento mentale è fondamentale per i giovani atleti, e come genitori e allenatori possono aiutare a costruire fiducia, concentrazione e resilienza — dentro e fuori dal campo.

👉 L’obiettivo non è “aggiustare” qualcosa, ma allenare ciò che non si vede: le emozioni, la consapevolezza, la capacità di reagire e ripartire.

Perché tutto è allenabile — il corpo, la mente e la mentalità.

🎯 In questo epi...

Duration: 00:05:07

You’re ready. Dressed, playlist on point, shoes tied…

and yet — you’re still sitting there.

We’ve all been there — that invisible space between ready and go. That’s procrastination.

It’s not laziness — it’s the moment your brain fights the start.

In this episode, Barbara Cortella, Family and Mental Performance Coach, breaks down what procrastination really is — and how to train that moment before action. You’ll discover the Anti-Procrastination System that helps athletes move from overthinking to doing, one small step at a time.

You’l...

Duration: 00:05:50

How many tabs do you have open in your mind right now?

Between school, sport, friends, messages, and social media — your brain is constantly switching. In this episode, Barbara Cortella breaks down what it really means to become indistractable — to train your focus like a skill, to recognize when you’re escaping through distraction, and to build traction toward your goals instead.

You’ll Learn 🧠

• Why the opposite of distraction isn’t focus — it’s traction

• How distraction turns into a habit (and how to reverse it)

• The link between distra...

Duration: 00:06:39

How do you fit school, sport, friends, family, sleep, and everything else into your day without going crazy? In this episode, Barbara introduces the Big Rocks system — a simple but powerful way to set priorities and protect your time.

You’ll learn how to:

• Shift your mindset: time isn’t a clock, it’s a choice.

• Choose your priorities so you don’t drown in distractions.

• Protect your time with tools like Pomodoro and Timeboxing.

• Find your MIT (Most Important Task).

• Build a weekly system that frees energy, reduces guil...

Duration: 00:06:04

Time is the one thing every single person on the planet gets the same amount of: 24 hours, 86,400 seconds. The difference between being successful or staying average is not how much time you have, but how you use it.

In this episode, Barbara breaks down why time is your most valuable asset as a young athlete. With a powerful story about the “Bank of Time,” she shows you how to see time differently, why awareness is your scoreboard, and introduces the Time Personality Quiz to help you understand where your time is really going.

🎧 What You’ll Learn...

Duration: 00:06:32

In this episode of Let’s Go Mental, Barbara closes the 3-part mini-series on setting and achieving the right goals. After starting with self-assessment (Episode 28) and intentional goal-setting (Episode 29), this final piece is all about execution and consistency.

Let's introduce the Daily Success Checklist—a simple, powerful system to help athletes execute!

What You’ll Learn in This Episode

• Why execution is the fun part of your system, and how planning reduces stress and future anxiety.

• The mindset that makes execution possible: control what you can control, let go of what you can’t...

Duration: 00:06:18

New season, new goals… but are you setting the right ones? In this episode, we’ll uncover how to shift from chasing outcomes to building process goals that actually help you grow. 

In this episode, we move to Step 2 of the Goal Builder System: setting your goals for this season. Not long-term dreams, not outcome trophies, but process goals—the daily actions that you can control and that actually lead to growth, performance, and eventually results.

You’ll learn:

• Why outcome goals (winning, more play time, medals) are not enough.

• The difference be...

Duration: 00:06:58

New Season: Your Opportunity to Decide Who You Want to Become

A new season is exciting — but it can also feel overwhelming. New coach, new teammates, pressure to improve, school starting, social life… it’s a lot. And when that little “what if” voice sneaks in (“What if I’m not good enough? What if I get benched?”), it can take over before you even step on the field.

In this episode, we’re flipping the script. Instead of letting fear set the tone, you’ll learn how to take control of your mindset and decide w...

Duration: 00:05:17

In this episode, I dive into one of the most misunderstood yet powerful concepts in the mental game: trust. You’ll learn why confidence and trust are not the same, how to switch from a training mindset to a performance mindset, and why most athletes get stuck in the transition between practice and competition.

Let's unpack a simple 3-part framework to help you build trust where it matters most: on game day.

What You’ll Learn:

 • The difference between confidence and trust

 • Why training and performance require different mindsets

 • How to shift from control to flow

 • A 3-step framework to train trust before, during, and a...

Duration: 00:07:36

In this episode of Let’s Go Mental, we dive into one of the most common challenges for athletes: keeping your cool under pressure. Whether it’s a bad call, a teammate not playing their part, or your own performance slipping — frustration can take over and ruin your game.

What we break down:

Why we lose our composure in the first placeWhat to do if you’ve already lost itThe powerful 3 R’s tool: Recognize, Regroup, RefocusHow to turn awareness into control and bounce back faster

This isn’t just for athletes. These tools can hel...

Duration: 00:07:12

Do you hold yourself to unrealistically high standards? Feel like you’re never “good enough” even when you’re working hard? You might be dealing with perfectionism—and in this episode, we’re breaking it down.

In this episode we will:

• Understand what perfectionism really is

• Recognize how it shows up in your game and mindset

• Learn how to shift from pressure to progress

• Discover powerful mental shifts that build confidence

Plus, there’s a free worksheet in the bio to help you reflect and take action starting t...

Duration: 00:08:32

Today we speak about expectation and how to transform and shift from expectations to execution.

Learn how to:

• Step into your performance “bubble” where distractions don’t reach you

• Let go of mistakes and focus on the present moment

• Use your breath as a mental reset tool — even in the middle of the game

• Replace negative confidence metaphors with empowering ones

• Create your own trigger word to bounce back quickly

• Build confidence one play at a time, like lighting a fire

Quote to Remember:<...

Duration: 00:06:51

Special Episode! 3rd edition of Podcasthon!

✅ It Takes a Village: More Than Just a Foundation – A movement dedicated to raising awareness, creating opportunities, and empowering individuals with special needs.

✅ Social Saturdays: A Safe Space for Connection – A program where teenagers and young adults with different abilities come together, not as volunteers and participants, but as companions.

✅ A Personal Story: How my son found a sense of purpose, belonging, and perspective through Social Saturdays.

✅ The Lesson in Mental Strength: We are more than just one role. Contribution builds resilience, empathy, and purpose.

✅ Wh...

Duration: 00:05:22

What if I tell you that no matter what you choose in life, it’s going to be hard?

Think about it:

• Training every day? Hard.

• Skipping practice and falling behind? Also hard.

• Holding yourself accountable? Hard.

• Living with regret? Even harder.

The truth is, you don’t get to avoid difficulty—you get to choose which hard you’re willing to face. And in today’s episode, we’ll break down how to make the choices that push you toward growth instead of regret.

What You’ll Learn in...

Duration: 00:04:51

In this episode, we tackle the negative impact of comparison in sports—and in life. I share insights on how comparing yourself to others can lower your self-esteem and hold you back. More importantly, I reveal how to flip comparison into a powerful tool for growth.

Key Points:

• The Comparison Trap:

Understand how comparing achievements, skills, or even physical traits can be a joy killer.

• How Our Brain Works:

A brief look at how our brain’s reward, decision-making, and self-evaluation processes are activated when we compare ourselves to others.<...

Duration: 00:09:18

In this episode I talk about self-reflection. Most athletes avoid it because it feels awkward, boring, or uncomfortable, but self-reflection is the key to improve—in sports, and in life. 

If your goal is to reach the top 1% in your sport, this practice is for you!

Key Takeaways:

• What is self-reflection? It’s the process of pausing to think about what happened, why it happened, and what you can learn to improve for the future.

• Why is it essential? Without reflection, you risk repeating the same mistakes over and...

Duration: 00:07:20

In this episode I talk about the key difference between being interested and being committed mainly in sports (but in life it is not so different!). Are you the type of athlete who only shows up when it’s convenient, or are you committed to showing up no matter what? Learn why commitment is more than a choice—it’s a skill you can build.

What You’ll Learn:

• The difference between being interested and committed.

• Why commitment is about who you are becoming, not just what you do.

• How to shift f...

Duration: 00:04:52

In this episode we talk about the art of transforming preparation into performance.

Learn how to create your own pre-game ritual and make the powerful mental shift from preparation mode to game on by design.

It’s about stepping into your “bubble,” the place where you leave distractions behind and focus fully on being your best—whether that’s in a game, practice, or any big moment.

In this episode you will learn:

Why preparation can sometimes hold us back—and how to move past it.The importance of finding your own shift routin...

Duration: 00:08:58

We’re diving into a critical yet often overlooked aspect of performance: preparation. If you want to excel in sports and life, you have to embrace the backstage work that sets champions apart. We’re going to reframe those so-called “boring” necessities—like sleep and nutrition—into powerful tools that can fuel your performance.

Key Concepts:

1. Mind & Body Bank Account: Think of your mind and body like a bank account—what you deposit (sleep, nutrition, mental work) adds to your energy and focus. What you withdraw can drain you.

2. Backstage Work: The essential, behind-the-sce...

Duration: 00:06:12

In this episode we are talking about PREPARATION.

But not the kind you hear about every day. We're going deeper into what real preparation looks like, the type that goes beyond just warming up or training. This is the backstage work that sets you apart from everyone else.

It is about the extra effort no one sees, the habits you build that make the difference in the long run. Whether it is mental focus, consistency, or handling pressure, the preparation you put in now will shape the paler-and person-you become.

Join us for...

Duration: 00:06:23

After Self-Awareness, Self-Talk, and Self-Control, finally we have the 4th piece of the puzzle: Self-Confidence!

Changing perspective from Feeling confident to do Confident!

Confidence is a skill. Let's train it starting with these 4 easy tools:

VisualizationBody languageFocusSelf-talk

Too often we treat confidence as something we cannot control, based on how we feel today, start training this new skill to become unstoppable!

Contact me : b_cortella@yahoo.it

Previous Episode

My Instagram

Start your Journey with a Self Assessment

Duration: 00:08:03

After Self-Awareness, your GPS, Self-Talk, your super-power, we have Self-Control...Your Game-Changer

Only by following these 3 episode you are a little bit more near to master your mental game.

In this episode we will give the power to self-control, when you need to manage your impulses, feeling and behavior with a 4 steps process:

1) Recognize your signals: what happen when you are loosing control?

2) Pause and reset: physically reset yourself.

3) Bring the focus back to the present moment.

4) Positive self-talk: reframe the moment.

We are building...

Duration: 00:12:07

In this episode we dive into the world of self-talk-the constant inner dialogue we all have, whether we realize it or not.

Learn how positive and negative self-talk can shape your mindset, impact your performance, and influence how you see yourself in life and sports.

Discover practical tools to become more aware of your self-talk and how to transform it into a powerful tool for growth.

Remember, the way you speak to yoursel matters!

Tune in and start building your mental advantage today.

Contact me: b_cortella@yahoo.it<...

Duration: 00:09:43

September will be the Month of the 4Selves:

Self-Awareness, Self-talk, Self-Control, and Self-Confidence.

First pillar: self-awareness.

We'll explore why it is like a mental GPS, guiding to better understand emotions, behaviors, and thoughts to stay on track toward your goals.

Special tool of the week: the Traffic Light system, introduced by sports psychology expert Ken Ravizza, to help identifing and managing the mental and emotional states.

Whether you're just starting your journey or looking to deepen your mental game, this episode will provide actionable insights to help you build...

Duration: 00:11:17

Whether you are an athlete, parents or coach, these strategies will help you applroach the season with the right mindset and a clear plan for growth.

Episode highlights:

Self-assessment: assess your mindset, strengh and weakness, discovering where you are right now.Goals: define your destination. Listen to the previous episode to know more.Creating new Routine: establish new empowering habits to to consistently perform.Balance between Academics and AthleticsNutrition and recovery: everything is connected, fueling your body and getting your sleep is crucial to achieve your goals!Creating Your ideal Team and environment: surround yourself with...

Duration: 00:14:27

Overcoming setbacks in sports can be a challenge, but with the right strategies, athletes can stay driven and focused on their goals. 

This episode offers insights on how to navigate disappointment, seek improvement, and maintain motivation during challenging times. Discover 7 strategies that will transform your mindset from being a Victim to be a Success!

By harnessing resilience, setting new goals, and staying positive, an much more, athletes can bounce back from setbacks and continue on their path to success.

Be My Co-editor: help me shape the podcast with your feedback!

Stay i...

Duration: 00:10:03

Understanding what Motivation is and what motivates you is the magic tool!

Unleash your inner drive and discover the ultimate guide to staying motivated with tips and tricks for athletes.

Understanding the different sources of motivation, both internal and external, is crucial in mastering the art of staying driven.

Learn how to fuel your passion, create routines, and set achievable goals to keep your momentum going and discover the power of self-reflection and regular goal reviews to track your progress and stay motivated in sports and life.

Help me shape the...

Duration: 00:09:37

In this episode, I delve into the concept of visualization and its immense impact on athletic performance.

Exploring the science behind visualization, athletes can tap into their full potential by engaging their right brain, enhancing creativity and intuition.

The power of visualization lies in its ability to train the subconscious mind and shape reality by vividly imagining success before it happens.

With guided visualization techniques and focused imagery, athletes can cultivate a strong mental prep routine to optimize their performance. Through sensory visualization and outcome visualization, athletes can immerse themselves in the sights...

Duration: 00:09:39

In the world of sports, unlocking peak performance often is hidden on the power of pre-game routines. This episode delves into the importance of mental preparedness before competition and how athletes can build resilience through strategic pre-performance preparation. By implementing visualization, positive affirmations, breathing techniques, and body awareness activities, athletes can create a focused and controlled mindset in their mental changing room. Discover the secrets to crafting success through effective pre-game routines and laying the groundwork for peak performance.

Duration: 00:15:08

The podcast episode delves into the mental journey of tryouts, providing valuable insights and strategies to overcome stress and excel during this crucial period. How?

By reframing the language used around tryouts Focusing on character development Transforming expectations Utilizing visualization techniques

athletes can approach tryouts with confidence and determination.

The importance of preparation, staying present, and creating a safe emotional space for athletes is emphasized, highlighting the holistic approach required for success.

Whether preparing for team tryouts or individual competitions, the episode offers a comprehensive guide to navigate the challenges of tryouts effectively.<...

Duration: 00:15:39

Mastering the Four Step Performance System for Goal Achievement is crucial for young athletes looking to enhance performance. In this episode, Barbara delves into setting goals, scheduling with intentions, measuring progress, and reflecting on success. The system provides structure and guidance, making it easier to maintain consistency and motivation. 

Contact me:b_cortella@yahoo.it

4 Step Formula for Goal Achievement

Join the Community

Duration: 00:09:02

In this episode we delve into the crucial topic of goal-setting for parents and young athletes. You will gain insights into the difference between long-term process goals and short-term performance goals, This episode equips parents and athletes with tools to redefine parenting, foster intentional communication, and empower young athletes to achieve their dreams through daily actions. Don't miss out on this insightful exploration of goal mastery in parenting and athletics!

For the implementation:

Contact me at b_cortella@yahoo.it Join the Community Performance Daily Checklist

See you next week!

Duration: 00:11:54

In this episode we explore the concept of adopting a "process over outcome mindset" from another angle. I introduce a simple strategy that is based on this approach: creating a not-negotiable check-list of small actionable steps that can support your athletes on a daily basis to reach the long-termprocess of becoming. Small seeds to structure their growth. Using this strategy to bond with them you can see a shift in your relationship with them as well.

You can grab your sample of the 'Daily Performance Checklist' here. you can connect with me in the Let's Go Mental Community ...

Duration: 00:07:31

In this episode I will talk about the powerful concept of Process over Outcome where I will challange the traditional mindset of 'Winning is everything" (accomplishment/outcome) and explore the path for growth, improvement, resiliance (becoming/process).

In this episode I will share one strategy to get grounded on the process-focused mindset starting with awareness and acklowledgment: understanding what our athletes can control and what they cannot, is a powerful way to decide where to put their focus, attention and energy. This is the first step to empower our kids to thrive both in and off the...

Duration: 00:14:01

Welcome to the Let's Go Mental podcast!

I am honored to share this journey with you.

In this very first episode You will have a short introduction to the Mental Training: 

what it is, why it is important  some myths to bust why sometimes we are not really supporting our kids mental game even if this is our only goal! how we will discuss about it in the podcast

Every episode will have a call to action, CTA, because learning and talking without getting a little bit in the action and in the im...

Duration: 00:12:56

Let's Go Mental! 

Everything started reading a quote...

"When you reach that elite level, 90% is Mental and 10% is Physical: you are competing against yourself. Not against the other athlete." D. Fosbury 

(Fosbury was an American high Jumper, one of the most influential of all the time, he transformed the way of jumping.)

After the last Netflix serie now we know that Yogi Berra used to say: 'Baseball is 90% mental. the other half is physical.'

So...If mental is so important....WHY do we wait so much to talk ab...

Duration: 00:01:40