Predict Performance Precisely: Journalling Drill
AttentionWOD 250613
Judgment Journalling: How Accurately Did You Predict Your Climbing Experience? (20 mins)
«Judgment» in terms of «assigning values of good or bad to climbing experiences, moves or performances, is not too helpful. However - «judgment» in terms of assessing your own capabilities and predicted experience against the reality of your abilities and your experience - is crucial for ongoing sustainable progression in climbing armed with a healthy and realistic sense of self as a climber. Here’s a post session mental training workout that will help you build cognitive awareness, emotional intelligence, and situational adaptability in your climbing practice.
Warm-Up: Visualization (5 minutes)
Create a calm, comfortable space. You can be seated, lying down, stretching, or engaging in another form of active recovery — whatever helps you feel grounded.
Gently invite your mind to revisit the session you just completed. You may see images, brief flashes of movement, or just get sensations — like body tension, texture of holds, or emotional echoes. There’s no need to control or guide the process. Let your mind take the lead.
🧘 Tip: If nothing comes up right away, don’t worry. Just stay present and curious.
Workout: Reflective Journaling (10 minutes)
Freehand journal using the following prompts:
When did I overestimate my ability or the difficulty of a move/problem?
What looked impossible but actually flowed once you committed?
When did I underestimate my ability or the challenge of the experience?
What looked easy but caught you off guard?
When did my expectations align with the reality of my experience?
What predictions did you get right — about terrain, technique, or how a move would feel?
Optional reflections to deepen your insight:
Were you climbing alone or with others? Did that influence your judgments?
What wall angles, movement styles, or problem features affected your accuracy?
How did your body type, mood, or energy level play into your predictions?
Cooldown: Intention Setting (5 minutes)
Return to the calm meditative space from your warm-up. Ground yourself in the present moment.
Now, take what you’ve learned from your journaling and set a quiet, simple intention for your next climbing session. Your goal is to sync:
Mind and body
Thought and movement
Prediction and experience
🕯️ You may wish to recite a mantra like:
“May my thoughts reflect my experience.”
Or create one that feels true for you, like:
“Clarity in thought. Curiosity in action.”
