Perception of Effort

In the growth mindset, effort is seen as the engine of mastery. It's the daily grind, the sweat in the gym, the quiet focus in the pool, the unseen repetitions that fuel long-term excellence. Athletes who embrace this mindset understand that greatness is not born it’s built.

A perfect example of this mindset is swimmer Michael Phelps, the most decorated Olympian of all time. While Phelps' achievements of 28 Olympic medals, 23 of them gold, are well-known, what often goes overlooked is the relentless effort behind them. His grueling training regimen included swimming every day for five straight years, including holidays. That effort wasn’t just a means to an end; it was the process that built his dominance.

“I think with practice, you can be whatever you want to be, and with hard work and dedication, you can be one of the best.” Michael Phelps

This quote captures his belief that effort is what transforms potential into greatness. Phelps didn’t rely on talent alone; he showed up with discipline, day after day, refining his technique, building endurance, and mastering every detail of his sport. When setbacks came, whether it was injury, rivalry, or mental fatigue, he turned back to the basics: effort, repetition, and persistence.

Contrast this with a fixed mindset. Athletes who believe talent is everything often view effort as something to be avoided. They may feel that having to try hard exposes a weakness. When faced with adversity, they may shut down or give up rather than dig deeper. The danger of this mindset is that it stalls growth and limits potential.

But when athletes celebrate effort when they see practice as power and struggle as strength, they open the door to consistent growth and breakthrough performance. Effort, in this light, is not something to fear. It’s something to chase.

Michael Phelps' career is proof that even the most gifted athlete cannot reach their peak without fully investing in effort. And perhaps more importantly, it's his belief in that effort that made the journey sustainable. He didn’t just put in the work he embraced the work.

Effort is not evidence of inadequacy. It’s the path to mastery.

This is Mental Strength.

Player

Things to Do:

• Treat every practice as a chance to grow, not just prepare.

• Push through tough training days and trust the process.

• Keep a log of your effort: what you’re working on and where you're improving.

Things to Avoid:

• Don’t believe talent alone will carry you; effort is what makes it last.

• Avoid comparing your progress to others; focus on your growth.

• Don’t let bad days stop you; every champion has them.

Parent

Things to Do:

• Praise your athlete’s effort, not just outcomes.

• Ask questions about what they learned or improved on, not just if they won.

• Support consistent routines and work ethic.

Things to Avoid:

• Avoid overvaluing quick wins; success takes time.

• Don’t rescue them from struggle; let them push through.

• Avoid only celebrating success; reward effort, too.

Coach

Things to Do:

• Design drills that reward consistency and focused effort.

• Highlight the effort stories of athletes who improved through hard work.

• Normalize struggle as part of the growth process.

Things to Avoid:

• Don’t only praise the top performers, acknowledge grinders.

• Avoid creating an environment where only “natural” talent is valued.

• Don’t let athletes coast demand effort, and show them why it matters.