Insights

29 September 2025

Our internal noise of nerves, pressure, and “what ifs” can be loud — especially in moments of uncertainty or significance.

What if you had a short phrase to anchor yourself when it matters most? 

Mantras have lasted for centuries because they cut through the noise and bring us back to what matters. They are simple in form, but often the most effective tools are.

Neuroscience backs this up: repeating a mantra can enhance our executive function, regulate our emotions and improve attention control - amongst many other benefits!

Here are a few that inspire me:

✨ Cathy Freeman – “Do what I know.” A reminder to trust the sum of your experience.

✨ Nike – “Just do it.” One step. Then the next. Momentum beats perfection.

✨ Brené Brown – “People.” We’re wired for connection; remember who you’re doing it for.

Your performance mantra can be whatever you like — gentle, directive, even playful.

The key is that it resonates with you, and brings you back to your big picture when things feel overwhelming.

Midway through my dance career, with the help of a coach, I found my own three words. They became my way to quiet the whirlwind of thoughts and emotions before stepping on stage. 

Courage. Focus. Joy. 

COURAGE — Confidence is both a feeling and an action, and they don’t always arrive hand in hand. Even the highest achievers experience nerves, fear, and doubt. Courage reframes confidence: it’s the active choice to face challenges with commitment and bravery, even when it feels uncomfortable.

FOCUS — Focus doesn’t have to mean perfect clarity or shutting everything else out. Focus is presence — noticing where you are and trusting your capacity to respond, moment by moment. Like a muscle, it strengthens with practice.

JOY — Joy is fuel — and it can be cultivated. It’s about noticing small sparks of delight, not just waiting for big moments. Joy reminds us why we started, gives us perspective when things get hard, and connects us with others.

If you had a mantra for this season of your life, what would it be?

6th October 2025

Every day, our minds weave narratives to make sense of what’s happening — we’re natural storytellers. Our inner stories are the narrative arcs that guide how we move through change and uncertainty.

Joseph Campbell’s Hero’s Journey captures a universal rhythm to human stories — a framework that can serve as a powerful psychological tool.

It unfolds in three phases:
• A Call to adventure
• A Trial or challenge
• The Return home with new wisdom

This idea endures because it mirrors something fundamental about being human: we all face invitations to grow, moments of struggle, and chances to integrate what we’ve learned.

If the hero’s journey offers a mythic view of transformation, psychology gives us a biological one. When something challenges us, the body feels it first — a physiological call to adventure. The trial follows as the mind scrambles to make sense of it, and the return comes with perspective — ideally, new wisdom integrated.

We can judge ourselves harshly during difficult chapters. It’s not our fault — our interpretations are shaped by past experience, beliefs, and emotional memories.

With support and awareness, we can zoom out, recognise where we are in the story, and respond intentionally. Seeing our stories as cyclical rather than linear reframes discomfort as useful information for growth.

In high-performance settings, this cycle is constant. Using it as a mindset helps us meet challenges with steadiness rather than self-criticism.

• Call — to be curious and open to change
• Trials — to persevere and learn from our challenges
• Return — to reflect on what we’ve learnt and renew direction

It helps to ask:
• What story am I telling myself today?
• Is it helping me stay aligned with my values, or making me retreat?
• If I rewrote it slightly, what new meaning might emerge?

As the saying goes, ‘Whether you think you can, or you think you can’t — you’re right.’

Compassion for your inner protagonist is key. The language we use can keep us confined or help us expand.

The power lies not in perfecting our stories, but in noticing when they no longer fit — and choosing what comes next.

Coming soon…