Listen to the full episode of the Rooted Sport Psychology Show with Georgia Miller and Marius Johnson here.
Stepping up to a new level of competition—whether it’s moving from high school to college sports, joining a new team, or entering the professional arena—can be both exhilarating and overwhelming for athletes. In a recent episode of the Rooted Sport Psychology Show, host Georgia Miller and performance coach Marius Johnson (with experience from the Memphis Grizzlies and their G League affiliate, the Hustle) dive deep into the psychological and practical challenges that freshmen and rookies face, and offer actionable strategies to help them not just survive, but thrive.
This blog post unpacks the main themes and expert advice from the episode, providing a comprehensive guide for athletes, coaches, and parents navigating this critical transition.
1. Managing Expectations: The Power of Minimalism
The Challenge
Newcomers are often arrive eager to make an immediate impact, setting high expectations for themselves. This can quickly lead to disappointment and self-doubt if those expectations aren’t met.
Expert Insights
- Georgia Miller observes that the most successful freshmen are those who approach the transition with minimal expectations, focusing on learning and adapting rather than impressing.
- Marius Johnson emphasizes patience and grace, reminding athletes that development is a multi-year journey, not a sprint.
Actionable Advice
- Adopt a “Sponge” Mentality: Focus on absorbing information, observing team culture, and learning from every experience.
- Set Process Goals, Not Outcome Goals: Instead of aiming to be a starter or top scorer immediately, set goals around effort, learning, and daily improvement.
- Give Yourself Time: Recognize that growth is gradual. Allow yourself to make mistakes and learn from them.
2. Patience and Grace: Embracing the Adjustment Period
The Challenge
The urge to prove oneself can lead to frustration and burnout, especially when progress feels slow.
Expert Insights
- Marius highlights the importance of giving yourself permission to be a beginner. Even elite athletes take time to adjust to new environments.
- Georgia notes that athletes have multiple years to develop and that rushing to peak immediately is neither realistic nor beneficial.
Actionable Advice
- Track Your Progress: Keep a journal of small wins and lessons learned each week.
- Celebrate Effort, Not Just Results: Acknowledge the hard work you’re putting in, even if it hasn’t translated to on-field success yet.
- Practice Self-Compassion: When you make mistakes, treat yourself with the same kindness you’d offer a teammate.
3. Shifting from Comparison to Curiosity
The Challenge
It’s easy for rookies to compare themselves to more experienced teammates, which can erode confidence and motivation.
Expert Insights
- Marius and Georgia both stress the importance of shifting from negative comparison to curiosity and learning.
- Observe and Ask: Instead of feeling threatened by others’ success, use it as a learning opportunity.
Actionable Advice
- Identify Role Models: Watch how top teammates prepare, communicate, and handle adversity.
- Ask Questions: Don’t be afraid to seek advice from veterans or coaches. Most are happy to share their knowledge.
- Reflect on Your Unique Strengths: Remember what got you to this level and build on it.
4. Building Relationships: The Foundation of Confidence
The Challenge
Feeling like an outsider can hinder performance and enjoyment.
Expert Insights
- Georgia recommends engaging in casual conversations with coaches and teammates to build rapport and comfort.
- Marius notes that strong relationships create a supportive environment, which naturally boosts confidence.
Actionable Advice
- Initiate Small Interactions: Say hello, ask about someone’s weekend, or offer a compliment.
- Seek Feedback: Regularly check in with coaches about your progress and areas for growth.
- Support Others: Celebrate teammates’ successes and offer encouragement during tough times.
5. Standards vs. Expectations: Controlling the Controllables
The Challenge
Expectations often focus on outcomes you can’t control, leading to anxiety and disappointment.
Expert Insights
- Marius distinguishes between expectations (outcome-focused) and standards (process-focused).
- Georgia ties standards to character, emphasizing that how you work and respond to challenges matters as much as results.
Actionable Advice
- Set High Personal Standards: Focus on effort, preparation, attitude, and energy—factors within your control.
- Develop Pre-Game Routines: Establish habits that help you feel prepared and focused.
- Respond to Mistakes Constructively: Use errors as learning opportunities, not reasons for self-criticism.
6. Habits: The Building Blocks of Long-Term Success
The Challenge
Transitioning to a higher level often exposes gaps in both physical and mental habits.
Expert Insights
- Marius encourages athletes to develop self-awareness around their habits, identifying both strengths and areas for improvement.
- Georgia stresses that “rock solid” habits are transferable beyond sport, shaping success in all areas of life.
Actionable Advice
- Audit Your Habits: Regularly assess your routines around nutrition, sleep, training, and recovery.
- Mind Your Mental Habits: Notice patterns of negative self-talk and work to replace them with supportive, realistic thoughts.
- Be Intentional with Social Media: Use it for connection and learning, but set boundaries to avoid distraction and comparison.
7. Leveraging Support Systems
The Challenge
Navigating a new environment can feel isolating without the right support.
Expert Insights
- Marius suggests collaborating with coaches, sport psychologists, or mentors to refine habits and mindset.
- Peer Learning: Observing and engaging with teammates can provide practical strategies for overcoming challenges.
Actionable Advice
- Find a Mentor: Seek out a more experienced teammate or coach who can offer guidance.
- Join Team Activities: Participate in team-building events to strengthen bonds.
- Share Your Journey: Don’t be afraid to talk about your struggles and successes with trusted individuals.
8. Consistency and Adaptability: The Keys to Growth
The Challenge
The pressure to perform can lead to inconsistency or rigid routines that don’t serve you.
Expert Insights
- Georgia advises athletes to stay grounded in their process and remain open to feedback and change.
- Marius highlights adaptability as a hallmark of successful athletes.
Actionable Advice
- Review and Adjust: Regularly evaluate what’s working and be willing to tweak your approach.
- Stay Curious: Approach each practice and game as an opportunity to learn.
- Prioritize Consistency: Small, daily actions compound over time to create lasting improvement.
Conclusion: Embrace the Journey
Transitioning to a higher level of competition is a significant challenge, but it’s also a tremendous opportunity for growth. By managing expectations, focusing on standards, building strong relationships, and cultivating positive habits, freshmen and rookies can set themselves up for long-term success—not just in sport, but in life.
For more expert insights and actionable strategies, listen to the full episode of the Rooted Sport Psychology Show with Georgia Miller and Marius Johnson here.
Key Takeaways for Freshmen and Rookies
- Enter with minimal expectations and a learning mindset.
- Be patient and give yourself grace during the adjustment period.
- Shift from comparison to curiosity—observe, ask, and learn.
- Build relationships with coaches and teammates.
- Focus on controllable standards, not uncontrollable expectations.
- Audit and refine your physical and mental habits.
- Leverage support systems and peer learning.
- Stay consistent and adaptable in your approach.