Every athlete debriefs the feeling before the footage. Two minutes here, and the paper analysis gets a clear head.
G.E.A.R. A — Analysis of Mistakes (clears the deck first)Tier Basic (free)After this Asset 3 — Mock Paper Analysis
Step 1 · Write it down — 2-minute cap
Get the post-match head onto the page
Whatever's in there — frustration, flatness, "I should have" — write it exactly as it is. No editing, no full sentences needed. The cap is two minutes because this is a debrief, not an essay.
2:00When it rings, pen down — even mid-sentence.
Unlocks when Step 1 is written — page or paper
Step 2 · Separate facts from fears
Sort what you wrote into two columns
A fact is something the paper can prove. A fear is a prediction dressed up as one. They feel identical the day after a mock — the sort is how you tell them apart.
Worked examples
Fact"I lost 12 marks on paper 2."
Fear"I'm going to fail the real thing."
Fact"I didn't finish the last question."
Facts — the paper can prove these
Nothing sorted yet.
Facts travel to tomorrow's Analysis sheet. That's where they get taken apart.
Fears — predictions, not results
Nothing sorted yet.
Fears stay on this page. One mock predicts nothing — the next move does.
A fear on the page is a fear off your back. Naming it here is the whole job — the plan you build this week is the answer to it.
Unlocks after your first sorted line — Step 2
Step 3 · One next step
The debrief ends with a move
Not five moves. One. It's already chosen for you:
Debrief complete — head cleared, that's the hard part done. The feelings are on the page, the facts are travelling, and the fears stay behind. Asset 3 is next.
Still wound up after the sort? Run one reset routine from your Performance Routines card (Asset 6) — the breath anchor is built for exactly this moment. Then open Asset 3.