Positivity worksheet
After a session, write 3 choices that worked, 1 lesson, and 1 action for next time.
- Slot
- Mental and reflection
- Focus
- Reflection
- Time
- 8 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Notebook
How to do it
After a session, write three specific choices you made that worked - a beta decision, a pacing choice, choosing to rest instead of pushing through fatigue. Add one thing you learned, even from a boulder you didn't send. Finish with one simple, concrete action for next time. Keep it to decisions you made; how the training itself went belongs on the training reflection. This isn't about ignoring what went wrong - it's making sure you also register what you did right, since most climbers only remember the falls.
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Take the quizWho it's for
Climbers who leave every session remembering only the falls. Writing down three choices that worked is a corrective, not a pep talk.
Common mistakes
- Vague positives. 'Climbed well' isn't a choice. 'Rested three minutes instead of rushing' is.
- Skipping the lesson. One thing learned, even from a failure.
- Turning it into denial. It sits alongside honest reflection, it doesn't replace it.
How to progress
Do it on the way home while it's fresh. After a few weeks you'll notice you start registering good decisions as they happen, which is the actual goal.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Power Explosive moves, momentum and coordination.
Power Endurance Keep your power through one hard move after another.
Endurance Climb longer before you pump out, by moving efficiently.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Deload Train less, let your fingers recover, keep moving.