Weekly Homework
WEEK 6
Answer the following questions regarding resentment
What specifically are you resentful about, and what feels unfair?
If your resentment could speak, what would it say?
What emotion sits underneath the resentment? (e.g. hurt, disappointment, sadness, envy, exhaustion, fear)
What are you making Hayley's success mean about you?
Does it take anything away from your own?
What does her achievement represent to you, and what story does your mind create about how she achieved it?
Is there a part of you that feels your own effort isn't being recognized?
What do you hope to receive when you give so much? Is there an expectation attached to your giving?
What would happen if you gave less? What boundary is asking to be created?
What stops you from setting boundaries or putting yourself first?
What does Hayley allow herself to do that you don't? Is there a part of you that wishes you gave yourself that same permission?
What do you need that you haven't been giving yourself?
When have you felt this exact way before? What's the earliest memory of giving more than you received?
What belief did that earlier experience create, and is it still true today?
What would your adult self say to the younger version of you?
How has this resentment been trying to protect you, and what can you thank it for?
What is this friendship teaching you, and what are you choosing instead?
If resentment disappeared overnight, what would you do differently?
What would self-respect and peace look like here, even if Hayley never changes?
If this situation were happening for you rather than to you, what might it be inviting you to learn about yourself?
WEEK 5
No Homework
Enjoy your Quest!
WEEK 4
Collect Evidence
Instead of trying to become your alter ego/BIG Pookie, start collecting evidence.
Before practice:
What version of me am I bringing today?
After practice:
When did Performance Kaitlyn show up?
When did Everyday Kaitlyn show up?
Watch One Competition Video
Identify the exact second you shift:
Into execution
Into outcome thinking
Between Sessions Work
Send me a brief text update whenever you notice:
Pressure
Overthinking
Effortless execution
Moments where you naturally became Performance Kaitlyn
WEEK 3
Rewire Brain and Lock in Your Natural, Confident Self
Listen to your bespoke recording twice each day. Once when you wake up and before falling asleep.
WEEK 2
Performance Identity Practice
Before every training session:
Run through the Competition Switch/Lock into “BIG Pookie”
Activate the cue
Read Your Identity Rules
Recovery Log
Each time you notice yourself drifting into anxious/control/outcome thinking, record:
What triggered it?
How quickly did I notice?
What brought me back?
The goal is reducing recovery time, not eliminating the drift.
Pressure Simulation
During one training session, deliberately add an element of pressure.
Examples:
Set a performance target
Have someone observe
Record the attempt (feel free to send me videos of you training or at comp)
Add a time constraint
Before beginning, activate the Competition Switch/Lock into “BIG Pookie”.
Afterward, reflect:
Did I stay in execution?
When did I leave it?
How quickly did I return?
WEEK 1
Exercise 1: Pressure Awareness Log
Every day record:
When pressure appeared
What triggered it
What you wanted to control
What you did next
Exercise 2: Establish Baseline Performance State
Recall your three best climbing performances (Not best results, but best experiences)
Attention: What were you focused on?
Thoughts: What was your self-talk like?
Emotions: What emotions were present?
Body: How did your body feel?
Behavior: What were you doing differently?
What do you notice after recalling your best three?
Baseline Performance Journal
After training answer:
When did I feel most free?
What was I focused on?
What was I doing well?
Exercise 3: Activation Practice
3 times daily:
Breath > Cue (Rub arms) > "I’ve got this!"
No pressure required, just repetition.