The Power of Journaling in Wrestling: Why Goal Setting Needs a Pen and Paper

Imagine this: it’s mid-season, and your wrestler is hitting a wall. They’re frustrated, losing focus, and can’t seem to make the adjustments they need. They’ve been training hard, but their progress has stalled, and the goals they set at the start of the season feel out of reach. As a coach, parent, or athlete, what do you do to get back on track? How do you reconnect with the goals that once felt so clear?

This scenario is all too common in wrestling. The physical grind and mental pressure can leave athletes feeling lost, especially when the path to improvement isn’t clear. But what if the answer isn’t just more reps or tougher workouts? What if the missing link is something as simple as picking up a pen? In my opinion, for athletes, coaches, and parents, understanding the value of journaling can be a match-changer.

Journaling: More Than Just Writing

What does journaling really do for a wrestler? Is it just a place to jot down a few thoughts after practice, or could it be the key to unlocking long-term success? Journaling in wrestling isn’t just about putting words on paper; it’s about creating a roadmap. How often do you take time to reflect on what you’ve learned or where you need to improve? Wrestling is as much a mental game as it is physical, and journaling forces you to slow down and process the lessons from each practice, match, and season.

When you write about your experiences, how does it change your relationship with your goals? Does it make them feel more real, more achievable? Journaling helps athletes see the small victories along the way—like mastering a new technique or pushing through a tough session—that build confidence. What happens when you regularly recognize these moments? Could this be the difference between feeling stuck and feeling motivated?

My Journey with Journaling

When I first started journaling, it was with a simple 50-cent composition notebook. I’d scribble down thoughts, notes from practice, or things I wanted to remember. But as the season wore on, did I have a clear direction? Did those random notes really guide me, or did they leave me feeling lost? I think a lot of wrestlers have been there—starting the season with high hopes and a new notebook, only to end up feeling overwhelmed by the middle of it.

What would change if there were structure? Without a clear system or focused prompts, could journaling just become another task to be forgotten rather than a tool? How different would your season feel if you never lost sight of your path? How can you integrate your goals into your daily routine?

Goal Setting Needs Journaling

I think that a large majority of coaches feel that goal setting is essential, but have you ever thought about why some goals seem to slip away? How often do athletes set big, ambitious goals but never break them down into actionable steps? How much time do you spend talking about building goals every season? What happens when they lose the sheet of paper with their goals? Writing your goals down solidifies them, turning them from fleeting thoughts into commitments.

But isn’t it more than just writing a goal on paper? How do you keep those goals front and center? Before creating the popular Wrestling Journals, I used composition notebooks with my wrestlers like I did growing up. I found that they had some of the same problems that I did. I ended up coming up with the prompts below to guide athletes through this process daily:

What did you learn?

How often do you pause to think about what you took away from today’s practice? This question isn’t just about skills; it’s about understanding your journey. What happens when you can pinpoint what’s working?

What do you want to learn next?

Wrestling is about constant progression. By identifying what you want to learn next, how does that impact your training? Do you start showing up with more purpose?

What was your biggest challenge?

Have you ever noticed how easy it is to gloss over challenges? What if acknowledging them could help you confront what’s really holding you back?

What is your next goal?

How often do you set your next goal right after achieving one? Keeping your next step in sight ensures you never lose momentum. What happens to motivation when every day has a purpose?

At the start of every season, we would sit down in a classroom and set some SMART goals for the season. Then I handed out a composition notebook to every wrestler. Their action item? Transcribe their goals into their journals, and then answer those four questions every day.

The Long-Term Benefits

What’s the real payoff of journaling? Over time, a wrestling journal becomes more than just a record; it’s a personalized playbook. Have you ever looked back and wished you had a clear record of what worked and what didn’t? Journaling allows wrestlers to see patterns in their training, helping them adjust strategies and mindset. How valuable would it be to spot your strengths and weaknesses with clarity?

And what about accountability? When an athlete writes down a goal, who owns it? Looking back at a season’s worth of entries, how powerful is it to see not just what you achieved but the work you put in to get there? For coaches and parents, have you considered how a journal can provide insights into an athlete’s mindset that you might never see on the mat?

Final Thoughts

Before wrapping up, I want to leave you with something that I heard my father, Robert Horton, say to me over and over again. After every practice, after every camp, after every tournament he’d ask me what I learned. Then he’d ask me if I wrote it down. After some excuses from me, he would always say:

“Write everything you learn down, or you will forget it.”

– Robert Horton

Think back to that wrestler hitting a wall mid-season, what would change if they had been writing everything down in a journal all along like my father suggested to me? Would they still feel lost unsure of which goal is next, or would they have the answers right in front of them? Imagine flipping through pages filled with notes on what they learned, what they struggled with, and the goals they set along the way. Wouldn’t that be the guidance they need to get back on track?

Journaling is more than just a tool; it’s a commitment to growth. It’s about embracing the process, celebrating the journey, and keeping goals at the forefront of everything we do in wrestling. Whether you’re an athlete, coach, or parent, what are you waiting for? If you could have one tool that keeps your goals, challenges, and progress all in one place, wouldn’t you use it?

By making journaling a core part of your wrestler’s experience, you’re not just preparing them to win matches—you’re preparing them for a lifetime of success on and off the mat. So, the next time you or your athlete hits a wall, ask yourself: what would your journal say?

Tre Horton

Owner of Horton Press
Camp Director and Assistant Coach at Life University
Learn more about Coach Tre Horton at www.HortonPress.com