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The Three-Line Reflection · about 2 minutes
It's 11pm.
Lights off, phone down, and the same three plays keep running. Reliving it keeps it open. Three lines on a page, then you close it.
How loud is the game in your head?
Three lines. Then close it.
One that worked, one to fix, one thing you'll do next time. Reflect, don't relive. One line each, not a list.
It's on the page.
Closed.
It's written down. You don't have to hold it tonight.
Now, how loud is the game in your head?
Save the page. Before the next practice, read line three and nothing else.
The Athlete Notebook is the paper version. Scan a page and it lands in your Notebook in the app. See the app
If it's more than a bad game, talk to a parent, coach, athletic trainer or school counselor. In the US you can call or text 988 any time.
Send your team the page.
After a game, a lot of athletes relive it in bed instead of reflecting on it. This rep is three short lines, what worked, what to fix and one action, and then they close the page. Two minutes, no sign-up, and nothing comes back to you.