The Power of Post-Game Routines: How to Reset, Reflect, and Recharge for Peak Performance
Listen to the full episode of The Rooted Sport Psychology Show with Georgia Miller here.
Whether you’re an athlete, a performer, or simply someone striving to excel in your daily work, how you handle the moments after a performance or a long day can make all the difference. In a recent episode of The Rooted Sport Psychology Show, host and sport psychology coach Georgia Miller dives deep into the often-overlooked but transformative practice of post-game routines. Drawing from her experience with athletes and real-life examples, Georgia offers a nuanced, actionable guide to building routines that foster emotional balance, consistent growth, and a healthy sense of self-worth.
Below, we break down the main themes and expert tips from the episode, providing you with a comprehensive roadmap to create your own effective post-game (or post-work) routine.
Why Post-Game Routines Matter
Before we get into the “how,” it’s crucial to understand the “why.” Georgia emphasizes that post-game routines serve several vital purposes:
- Consistency Amidst Chaos: No matter the outcome—victory, defeat, or an average day—a routine provides a stable anchor. This consistency helps you avoid emotional whiplash, keeping your self-worth steady and your mind clear.
- Emotional Regulation: Routines help you process emotions in a healthy way, preventing you from riding the highs too long or sinking into the lows.
- Portability: Your routine travels with you, offering comfort and familiarity whether you’re at home, on the road, or in a new environment.
- Growth Mindset: By evaluating performance constructively, you focus on long-term improvement rather than obsessing over single outcomes.
Real-World Example: Breaking the Cycle of Self-Punishment
Georgia shares the story of a college baseball player trapped in a hitting slump. His instinct was to isolate and punish himself after bad games, believing his worth was tied to his performance. This only deepened his slump and sense of failure. By helping him develop a balanced post-game routine—including social connection and realistic self-assessment—Georgia guided him out of the cycle, showing that sometimes the best way to improve is to step back, have fun, and remember you’re more than your last performance.
Three Expert Tips for Building a Powerful Post-Game Routine
1. Allow Yourself a Cooldown Period
Why it matters:
After intense performance—whether on the field or in the office—your emotions and adrenaline are running high. Jumping straight into analysis or social interaction can lead to poor decisions, unnecessary conflict, or emotional outbursts.
How to implement:
- Set a Timeframe: Give yourself about 30 minutes to decompress. This isn’t wasted time; it’s essential for resetting your mind and body.
- Choose Your Method:
- Physical Activity: Light exercise, stretching, or a walk can help release tension and transition your body out of “performance mode.”
- Quiet Reflection: Sit quietly, listen to calming music, or practice deep breathing.
- Routine Rituals: Some athletes have specific rituals—like a post-game snack or a shower—that signal the end of competition and the start of recovery.
- Adapt for Your Life:
- After Work: Take a short walk before engaging with family, or have a healthy snack to refuel and reset.
- For Parents: Use the drive home as a mental cooldown, listening to a favorite podcast or audiobook.
Expert Insight:
Prioritizing this cooldown ensures you show up as your best self for others and for your own recovery. It’s not selfish—it’s strategic.
2. Assess Your Performance Thoughtfully
Why it matters:
Reflection is key to growth, but it must be balanced. Focusing only on mistakes breeds negativity, while ignoring them stunts improvement. Georgia’s approach is both practical and psychologically sound.
How to implement:
- Two Positives, Two Improvements:
- Identify Two Things That Went Well: This reinforces strengths and builds confidence. For example, a golfer might note a well-executed shot or a positive attitude under pressure.
- Identify Two Things to Improve: Phrase these constructively. Instead of “I was terrible at X,” ask, “What could have been better?” This keeps the focus on growth, not self-criticism.
- Create a Simple Action Plan:
- Be Specific: If you struggled with focus, plan a mindfulness exercise for next time. If your communication faltered, set a goal to check in with teammates or colleagues earlier.
- Write It Down: Journaling your reflections and plans can solidify learning and provide a record of progress.
- Keep It Short: Don’t dwell for hours. Ten minutes of focused reflection is more effective than endless rumination.
Expert Insight:
Balanced self-assessment keeps you humble, motivated, and resilient. It prevents your identity from being hijacked by a single performance.
3. Connect with Others or Do Something Enjoyable
Why it matters:
Isolation and self-punishment after a poor performance can create a destructive cycle, as Georgia’s baseball player example illustrates. Social connection and joy are powerful antidotes.
How to implement:
- Reach Out:
- Spend Time with Supportive People: Friends, family, or teammates can remind you of your value beyond performance.
- Engage in Group Activities: Go out for a meal, play a game, or simply hang out.
- Do What You Love:
- Watch a Favorite Show: Laughter and relaxation help reset your mood.
- Enjoy a Hobby: Read, cook, or pursue any activity that brings you joy and perspective.
- Set Boundaries:
- Avoid Rehashing the Game/Day: If you need a break from talking about performance, let others know.
- Balance Reflection and Fun: It’s okay to process your feelings, but don’t let them dominate your evening.
Expert Insight:
Your worth is not defined by a single game, project, or performance. Reconnecting with life outside your role is essential for long-term well-being and success.
Putting It All Together: Your Personalized Post-Game Routine
A great post-game routine is not one-size-fits-all. It should reflect your needs, personality, and lifestyle. Here’s a sample structure to get you started:
- Cooldown (30 minutes): Walk, stretch, or relax quietly.
- Reflect (10 minutes): Note two positives and two areas for improvement. Make a simple plan for next time.
- Reconnect (the rest of the evening): Spend time with loved ones or do something enjoyable.
Final Thoughts
Post-game routines are more than just a way to “move on” from a performance—they’re a foundation for emotional stability, consistent growth, and a healthy sense of self. By cooling down, reflecting thoughtfully, and reconnecting with life outside your role, you set yourself up for long-term success and fulfillment.