3·2·1
CHALLENGE
‘PRE-SEASON’ EDITION
Know yourself. Show up ready.
30 days of mental training to walk into your season with clarity, confidence, and a plan.
This summer, invest in your mental game.
The 3·2·1 Pre-Season Challenge is a 30-day self-guided mental training program built around three tools: visualization, breathing, and journaling.
You'll learn how to use each one and get a daily prompt to follow so that by the time your season starts, you're clear on who you want to be, where you want to go, and how you're going to get there. Be ready.
30 days. 3 steps.
Visualize
3-minutesVisualization scripts designed to help you imagine yourself at your best, see success before it happens, and respond well to the challenges ahead.
Breathe
2-minutesThree breathing techniques designed to help you perform by increasing focus, calming your nerves, or pumping you up.
Journal
1-promptJournal prompts designed to help you reflect on the athlete you want to be, know where you want to go, and plan how to get there.
Weekly Themes
Week 1 · Identity
Be the athlete you’re becoming
Get honest with yourself about the athlete you want to be: what you value, what you bring to the table, and who you want to be this season.
Week 2 · Direction
Know where you're going
Set goals that actually mean something to you and build the daily habits that make reaching them possible. Map out what your ideal season looks like, and what it's going to take to get there.
Week 3 · Mindset
Embrace the challenge ahead
Prepare for the challenging moments ahead before they happen. Learn to sit with discomfort, focus on what you can control, and keep moving forward when things get hard.
Week 4 · Systems
Prepare your process
Turn everything you’ve built into repeatable routines: your pre-game, your pre-shot, your reset, your recovery. Rather than just hoping you show up ready, you'll have a system that makes it happen.
Built for curlers, by a curler.
Emily Riley is a Certified Mental Performance Consultant (CMPC) who works with athletes at the provincial, national, and world level — and a competitive curler who has been through every part of this herself.
The 3·2·1 CHALLENGE:
‘Pre-season’ Edition
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A 30-day self-guided mental skills challenge to help you show up ready for the curling season ahead. It walks you through daily visualization, breathing, and journaling exercises — no experience needed.
Just 10 minutes a day to show up to your season feeling clear about who you want to be, where you want to go, and how you’re going to get there.
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A downloadable PDF that includes:
A printable visual table of the 30-day challenge. You can stick this on your wall and cross each day off to keep yourself on track and accountable
3 intro pages that teach you how to visualize, journal, and use breathing techniques
Daily worksheet pages that include your journal, breathing, and visualization challenge for that day, with space to write
26 journal prompts designed to help you reflect on the athlete you want to be, know where you want to go, and plan how to get there.
22 visualization scripts designed to help you imagine yourself at your best this season, see your success before it happens, and respond well to challenges ahead
3 breathing techniques designed to help you perform by increasing focus, calming your nervous system, or pumping you up
Weekly reflection pages and true rest days built in
Instant PDF download, print-ready
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10 minutes per day, 5 days per week
A quiet space
An open mind
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This challenge is for you if…
You know the mental side matters but don't know where to start
You want to start this season differently than the last one
You want to use the off-season to gain a mental edge
You have goals but haven't really committed them to paper
You want a mental routine that takes less than 10 minutes but actually does something
You don’t need any mental performance experience to start. And if you’ve done some work on the mental side before (e.g. The Total Athlete Program), you’ll also really enjoy this challenge!
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The 3·2·1 Pre-Season Challenge is priced per athlete at $65 CAD + tax.
Teams are welcome to do it together – just choose a start date, start together, and share your progress along the way. For team pricing, contact us.
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Start the challenge on August 1st so you finish the challenge right as your season begins.
Note: If your season starts earlier, go ahead and start the challenge 30-days before your season starts.
Sneak peek!
Take a look inside the challenge to see what you’re getting!
This summer, do the mental reps.
Show up ready this fall.
Join the 3·2·1 CHALLENGE
‘Pre-season’ Edition
A 30-day self-guided mental skills challenge to help you show up ready for the curling season ahead. It walks you through daily visualization, breathing, and journaling exercises and no experience is needed.
Just 10 minutes a day to show up to your season feeling clear about who you want to be, where you want to go, and how you’re going to get there.
A 30-day self-guided mental skills challenge to help you show up ready for the curling season ahead. It walks you through daily visualization, breathing, and journaling exercises and no experience is needed.
Just 10 minutes a day to show up to your season feeling clear about who you want to be, where you want to go, and how you’re going to get there.
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