5 Essential Habits to Develop Mental Strength

It’s show season! Your horse has the breeding, the training, and the pizazz. You’re busy riding your horse. You go to lessons. You’ve got that half of the equation down pat! But you’re still struggling to see the results in the show pen. You feel yourself CRACK under the pressure. You know it’s time to develop more mental strength and toughness. But how?

Developing mental strength is a gradual process that requires consistent effort and dedication and a willingness to develop habits that foster mental toughness. Mental strength can be developed over time by making small changes in your daily routine that promote positive thinking, emotional resilience, and healthy habits. This blog post explores 5 essential out of the saddle habits that can help you cultivate mental toughness. By adopting these habits into your daily routine, you can build resilience, improve emotional strength, and achieve your goals.

You may consider this unconventional advice for how to do better in the show pen, but I promise you these habits pay off!

1. Practice Gratitude

One of the most effective ways to cultivate mental strength is to practice gratitude regularly. Focusing on the positive aspects of your life can help you build a more positive outlook, reduce stress, and foster resilience. Start by setting aside time each day to reflect on what you're grateful for. Write down at least three things you're thankful for, and try to focus on the little things that bring you joy. A grateful heart will truly help you to process the highs and lows of horse showing with more grace. And to ride through your pattern without getting stuck on one tiny misstep.

2. Get Adequate Sleep

Sleep is essential for mental and physical health. Adequate sleep helps your body recover and refresh, and it plays a vital role in regulating mood and emotions. Aim for at least 7-8 hours of sleep each night, and establish a consistent bedtime routine to help your body relax and prepare for sleep. I know that seems hard when we’re talking about crazy horse shows, but trust me; it’ll throw you off your game when your horse looks into the corner of the stands when you’re operating on a full night’s sleep.

3. Exercise Regularly

Physical exercise is not only beneficial for your body but also your mind. Regular exercise can help reduce stress, improve mood, and increase self-esteem! Aim for at least 30 minutes of moderate-intensity exercise at least a couple times a week, and find activities that you enjoy to make it easier to stick to. Your horse has to be in shape, and you’ll find it way easier to execute that pattern if you’re in reasonable shape yourself. All those endorphins you release during exercise can really help reduce your stress and help you become a more resilient rider.

4. Develop a Positive Self-Talk

Your self-talk plays a crucial role in shaping your mindset and outlook. Negative self-talk can undermine your confidence and prevent you from achieving your goals. Developing a positive self-talk habit involves paying attention to your inner dialogue and consciously replacing negative thoughts with positive ones. For example, instead of saying "I can't do this," or “my horse will definitely spook at those chutes!” try saying, "I can do this,” and “I will do my best." It’s hard to get out there and kick-ass if you don’t believe you can.

5. Set Smaller+Realistic Goals

Setting realistic goals is essential for developing mental strength. Goals give you direction and motivation, but they need to be realistic and achievable to prevent frustration and disappointment. Break down your goals into smaller, achievable steps, and celebrate your progress along the way. If you’re working towards breaking 70 in your reining pattern and you usually get a 67, don’t start with aiming for a 72. Start with the goal of clean lead changes, for example. Then, work up to no penalty points during your run. Give yourself stepping-stone goals, and you’ll be there before you know it!

Thanks for taking the time to read this. Shoot us back an email or an emoji, and let us know if this was helpful or if you try any of these tips! If it was helpful, share it with a friend to help them out! If it was terrible, send it to an enemy to darken their day! And tune in next week for five additional habits to build up your mental toughness and resilience so YOU can be a better rider and perform better in the show ring.

Happy Trails,

Nicole