Three Strategies for Finishing Your Season Strong by Ashley Mowrey
By this point in the season, nerves have eased, and you’re likely getting more comfortable with your dances. However, this time of year is also when Spring fever and end-of-season restlessness can hit. The weather gets nice, the rehearsals feel tedious, and you’re getting closer to a break. Can you relate?
Here are three strategies for finishing your season strong!
-
Focus on the process, not the outcome.
Winning, praise, and recognition feel good. However, focusing on the outcome doesn’t lead to lasting motivation and growth. In fact, it can create more anxiety, frustration, and self-doubt when expectations aren’t met. Think about a desired outcome like winning, getting a scholarship, or booking the audition. Are the outcomes in your control? Not really. You can influence them by how you show up and perform. But ultimately, they’re out of your hands. Instead, we can focus on the process.
Here’s the difference:
Outcome Focus: “I want to win an overall placement.”
Process Focus: “I want to express myself and connect to the story of the choreography.”
Outcome Focus: “I want to place higher than last competition.”
Process Focus: “I want to push myself in class and rehearsals by staying focused and applying my corrections consistently.”
When we focus on the process, we focus on something personally meaningful and within our control. Process-based thinking and goals are also healthier and lead to more success. Research in sports psychology shows that process-oriented focus and goals lead to higher motivation, better performance, and lower anxiety compared to outcome-oriented goals (Kingston & Hardy, 1997).
As you finish your season, ask yourself, “What can I focus on that is meaningful to me and within my control?” Maybe it’s your artistry, effort, perseverance, or self-expression. Write it down and let it lead your way.
-
Embodying Your “Why”.
As competition and performance season winds down, feeling tired, unmotivated, and ready for a break is normal. But you still have a few months left that could be full of growth and learning. Connecting to your “why” can help you build the motivation and resilience you need to finish the season strong.
There are two main types of motivation that psychologists study. In simple terms, these are the differences (Sutton, 2024):
-
Extrinsic motivation: being motivated by external factors such as rewards, awards, praise, or avoiding punishment.
-
Intrinsic motivation: being motivated by internal factors such as a love for the activity/sport, personal fulfillment, and personal meaning.
Research has shown “intrinsic motivation to predict enhanced learning, performance, creativity, optimal development and psychological wellness (Di Domenico & Ryan, 2017). When dancers are motivated by personal enjoyment and meaning, they are more able to push through challenges and setbacks, including end-of-season restlessness.
Ask yourself, “Why do I love to dance?” and “What is my bigger purpose within the dance community?”. Let these guide and inspire you throughout the rest of the season.
-
Practicing Self-Reflection
Self-reflection is an important part of building self-awareness and self-regulation, both crucial to one’s mindset and well-being. It can also help athletes connect to their intrinsic motivators by cultivating intention, clarity, and a sense of personal growth.
Try this self-reflection to help you finish the season strong:
-
Why do I love to dance?
-
What have been the best parts of this season?
-
What am I learning?
-
What am I proud of myself for?
-
What has been most important to me this season?
-
What do I need in order to finish the season strong?
You’re almost at the finish line, dancer! Use these three strategies and finish on a high note! You’ve got this. And I’m here to support you however you need. If you’re interested in my work, head to my website. You can also find me on Instagram for more free tools, resources, and inspiration.
Chat Soon!
Ashley
Ashley Mowrey is a former competitive dancer, dance educator, and competition company director. Now as a Mindset Coach, she helps dancers build confidence and mental strength so they can shine on and off of the stage. Ashley works with dancers through 1-1 virtual coaching as well as studio and team workshops. She holds a B.A. in Psychology from The University of Arkansas, is an Associate Certified Coach through the International Coaching Federation, a Whole Person Certified Coach and Trauma-Informed Certified Coach, a Certified Positive Psychology Coach, and a trained facilitator in Tara Mohr’s Playing Big Leadership Program. Ashley’s a specialist for Doctors for Dancers, and a blog contributor for Apolla Performance. You can also see her on tour with Embody Dance Conference, where she leads Mindset Skills Seminars for all ages, including parents and teachers.
By: Ashley Mowrey
Performance Mindset Coach and Educator for Dancers
Sources:
Kingston, K. M., & Hardy, L. (1997). Effects of different types of goals on processes that support performance. The Sport Psychologist, 11(3), 277–293. https://doi.org/10.1123/tsp.11.3.277
Sutton, J. (2024, November 12). How to increase intrinsic motivation (according to science). PositivePsychology.com. https://positivepsychology.com/increase-intrinsic-motivation/
Di Domenico, S. I., & Ryan, R. M. (2017, March 13). The emerging neuroscience of Intrinsic Motivation: A new frontier in self-determination research. Frontiers. https://www.frontiersin.org/articles/10.3389/fnhum.2017.00145/full
