Change is one of the few constants in an athlete’s journey, yet it’s also one of the most resisted. In the latest episode of the Rooted Sport Psychology Show, host Georgia Miller dives deep into why athletes struggle with change and, more importantly, how to turn it into a catalyst for growth. Drawing from personal experience and years of coaching, Georgia offers five actionable strategies to help athletes not just survive change, but thrive because of it.
Below, we break down each tip in detail, offering nuanced insights and practical steps you can implement right away.
Why Athletes Resist Change
Athletes are creatures of habit. Routines—whether it’s the same warm-up, locker, or jersey number—provide a sense of control and predictability. This comfort zone is where many feel safest. However, as Georgia points out, “growth requires change.” If you’re never challenged or pushed out of your routine, you’re likely not reaching your full potential.
Consider the star player who dominates on their current team. It feels great, but what happens when they move to a more competitive environment? Suddenly, they’re no longer the best, and discomfort sets in. This is the crucible where real growth happens.
1. Accept That Change Is Uncontrollable
Key Insight:
Most change is outside your control—coaching decisions, team dynamics, injuries, or even aging. The more you fight it, the more energy you waste.
Actionable Advice:
- Acknowledge Reality: Acceptance doesn’t mean you have to like the change. It means recognizing what you can and cannot control.
- Shift Your Focus: Instead of ruminating on what’s out of your hands, redirect your energy to what you can influence—your attitude, effort, and preparation.
- Let Go of Resistance: The sooner you accept the new reality, the sooner you can start adapting and moving forward.
Expert Perspective:
Acceptance is the foundation for progress. It frees up mental and emotional resources, allowing you to respond proactively rather than react defensively.
2. Be Adaptable to New Roles or Situations
Key Insight:
Adaptability is a hallmark of elite athletes. The best don’t avoid change—they adjust faster and more effectively than their peers.
Actionable Advice:
- Embrace New Roles: If you’re assigned a new position or responsibility, ask yourself: “Does resisting help me or my team?” Usually, it doesn’t.
- Adopt a Growth Mindset: View new challenges as opportunities to develop skills and showcase versatility.
- Seek Feedback: Ask coaches and teammates for input on how to excel in your new role.
- Personal Example: Georgia shares how switching from outside hitter to right side hitter in college was initially frustrating. By choosing to adapt rather than complain, she not only improved but also earned respect from coaches.
Expert Perspective:
Adaptability is a competitive advantage. Coaches notice athletes who embrace change and make the most of new opportunities.
3. Reflect on Past Positive Outcomes from Change
Key Insight:
It’s natural to feel apprehensive about change, but history often shows that discomfort leads to growth.
Actionable Advice:
- Recall Past Transitions: Think back to times when change led to unexpected benefits—moving up a level, overcoming injury, or switching teams.
- Document Your Growth: Keep a journal of past changes and the positive outcomes that followed.
- Use Evidence: When facing new changes, remind yourself of these past successes to build confidence.
Expert Perspective:
Reflection helps reframe change as an opportunity rather than a threat. Most growth starts with discomfort, and recognizing this pattern can make future transitions less daunting.
4. Reinterpret Nerves About Change as Anticipation
Key Insight:
Nerves are a natural response to uncertainty. Instead of labeling them as anxiety, see them as signs of anticipation and readiness.
Actionable Advice:
- Normalize the Feeling: Understand that nerves are your body’s way of preparing for something important.
- Reframe the Emotion: Instead of “I’m anxious,” try “I’m excited for what’s coming.”
- Ride the Wave: Trust that once you settle into the new routine, the nerves will subside.
Expert Perspective:
The transition phase is uncomfortable but necessary. Embracing nerves as anticipation can transform fear into fuel for performance.
5. Find Gratitude for New Opportunities
Key Insight:
Gratitude shifts your focus from what you’re losing to what you’re gaining, making change feel less like a threat and more like an adventure.
Actionable Advice:
- Identify the Upside: Even if the change is difficult, look for new doors it might open—new teammates, skills, or experiences.
- Practice Daily Gratitude: Write down one thing you’re grateful for about the new situation each day.
- Share Your Perspective: Discuss with teammates or mentors what you’re learning or gaining from the change.
Expert Perspective:
Gratitude doesn’t erase the challenges of change, but it helps you see the bigger picture and stay motivated.
Conclusion: Change as a Driver of Growth
Change is inevitable in sports and life. The athletes who learn to accept, adapt, reflect, reinterpret, and find gratitude in change are the ones who grow the most—on and off the field. As Georgia Miller emphasizes, “If you learn to accept change, adapt quickly, reflect on past growth, reinterpret nerves as anticipation, and find gratitude for new opportunities, you won’t just survive change—you’ll thrive because of it.”