Understanding thought distortions and how they impact performance

Sometimes the hardest battle in sport, horses, or life is the one inside our own heads — specifically, thought distortions. That intrusive, demanding voice that dredges up “failures” and “flaws” and tells you why you can’t. We all get it. So let’s learn to notice it, name it, and keep doing the damn thing anyway.

Common thought distortions

• All-or-nothing thinking (black-and-white): “My riding sucks — I’ll never be any good.”

• Mind-reading: Assuming you know what others think: “If I move up a level, people will laugh.” (If they do, they’re not your people — their opinion isn’t your problem.)

• Unhelpful/limiting rules: Self-imposed rules that stall progress: “I can only move up when I get X% or win ribbons.”

• Justification: Making tenuous links to avoid action: “I had a good ride today, so I don’t need my lesson.”

• Delusional thinking: Convincing yourself something harmless is fine repeatedly: “Another day off won’t matter.” (Individually maybe not — cumulatively, yes.)

• Exaggeration: Blowing things out of proportion: “I had a bad ride — I SUCK.”

Actions to take

1. Write them down. Seeing your thoughts on paper separates you from them. You’re the observer, not the thought. This metacognitive move is powerful: it exposes thoughts as events, not identity.

2. Diffuse and reframe. Rewriting distortions into honest, realistic, and believable alternatives takes practice. It’s not overnight — it’s a long-game habit. Keep at it until your mind follows your heart.

3. Face the fear. Most distortions come from fear. The path through is courageous action, not avoidance.

Final note You are more than your anxieties. Protect your peace. Don’t let others — or your inner critic — define your worth. Be your own ally, not your worst enemy.

If you want to get out of your own way and break through limiting beliefs, check out my mindset courses, or book a 1 on 1 mindset session!