The 3·2·1 Challenge.
30 days.
3 minutes of visualizing.
2 minutes of breathing.
1 journal prompt.
A version for all ages and levels.
The countdown to provincials is on. Be ready.
3·2·1 CHALLENGE:
‘Essentials’ Edition
This version is for athletes who are newer to mental performance training or would benefit from shorter, focused reps. You’ll follow a simple weekly plan:
Day one — 3 minutes of visualization
Day two — 2 minutes of breathwork
Day three — 1 journal prompt
Day four — 3 minutes of visualization
Day five — 2 minutes of breathwork
Day six — 1 journal prompt
Day seven — Rest day
(Repeat until Day 30)
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A 30-day guided mental training challenge designed to help curling athletes feel confident, focused, and prepared heading into provincials.
Every activity is designed to build confidence and trust in yourself, help you thrive in pressure moments, and build resilience to the obstacles that could come your way. In short, this challenge gets your mind ready to bring your best when it counts. -
A downloadable PDF that includes:
A printable visual table of the 30 days of mental tools. You can stick this on your wall and cross each day off to keep yourself on track and accountable
3 pages that teach you how to visualize, journal, and use breathing techniques
9 visualization prompts designed to help you see your success before it happens, respond well to challenges, and thrive under pressure
4 breathing techniques designed to increase focus, calm your nervous system, pump you up, and help you perform
9 journal prompts designed to boost your confidence and readiness, prepare how you’ll handle obstacles, and plan for key moments
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2 to 5 minutes per day
A quiet space
A notebook
An open mind (no experience needed)
Taxes are calculated at checkout. If you use Apple Pay or Google Pay, your device may show $0 in taxes before the payment is processed, however taxes will be applied correctly during the transaction.
3·2·1 CHALLENGE:
‘All In’ Edition
This version is for athletes who want to leave no stone left unturned with a higher-level mental training plan.
Every day you will do:
3 minutes of visualization to prepare for pressure and obstacles and see your success before it happens
2 minutes of breathwork to train your focus and steady your mind
1 journal prompt to build confidence, readiness and self-trust
For 30 days, with one rest day per week
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A 30-day guided mental training challenge designed to help curling athletes feel confident, focused, and prepared heading into provincials.
Every activity is designed to build confidence and trust in yourself, help you thrive in pressure moments, and build resilience to the obstacles that could come your way. In short, this challenge gets your mind ready to bring your best when it counts. -
A downloadable PDF that includes:
A printable visual table of the 30 days of mental tools. You can stick this on your wall and cross each day off to keep yourself on track and accountable
3 pages that teach you how to visualize, journal, and use breathing techniques
26 visualization prompts designed to help you see your success before it happens, respond well to challenges, and thrive under pressure
4 breathing techniques designed to increase focus, calm your nervous system, pump you up, and help you perform
26 journal prompts designed to boost your confidence and readiness, prepare how you’ll handle obstacles, and plan for key moments
-
10 minutes per day
A quiet space
A notebook
An open mind (no experience needed)
Commitment to finding you very best!
Taxes are calculated at checkout. If you use Apple Pay or Google Pay, your device may show $0 in taxes before the payment is processed, however taxes will be applied correctly during the transaction.
