Brought to you by The Plaidcast
In riding, we’re often quick to replay our mistakes and slow to recognize our achievements. But sports psychologist and mental skills coach Tonya Johnston says that celebrating your wins, especially the small ones, can change your riding for the better.
On a recent episode of The Plaidcast, Johnston shared why recognizing your progress isn’t just feel-good fluff. It’s a habit that builds confidence, motivation, and resilience.
Why Celebration Matters for Your Brain
When you acknowledge a success, no matter how small, you trigger your brain’s reward system and reinforce the behaviors that led to the win. Over time, your mind starts looking for more opportunities to repeat those behaviors.
“It’s so important for motivation,” Johnston explained. “It helps you remember the things you did well so you can do them again.”
The opposite is also true. When you focus on mistakes, you reinforce the habit of self-criticism. The more you practice negative self-talk, the better your brain gets at it and the harder it becomes to stay confident in the ring.
Wins Don’t Have to Be Blue Ribbons
Johnston encourages riders to broaden their definition of a win. Maybe your horse stayed relaxed in the corner where he usually spooks. Maybe you remembered to breathe down the last line. Maybe you finally got your lead change on the first try.
Wins can happen at any stage of your ride—at home, in the schooling ring, or in the show ring.
“They don’t have to be huge. They don’t have to be a ribbon,” Johnston said. “A win is anything that moves you forward in your riding.”
How to Capture Your Wins
The key is not just noticing your wins, but capturing them so you can reflect on them later. Johnston recommends several practical ways to do this:
- Journal it. Keep a small notebook in your tack trunk or bag. Jot down one win after every ride.
- Use your phone. Create a “Wins” note and add to it after each lesson or class.
- Make it visual. Keep a whiteboard in your tack room where you and barnmates can share daily wins.
- Share it. Tell your trainer, a friend, or even your horse—saying it out loud makes it more real.
These habits not only reinforce your own wins, but create a more positive barn culture where riders encourage each other.
Don’t Wait Until the End of the Day
If you wait until the drive home to think about what went well, you’re likely to focus on what went wrong. Instead, make celebration part of your cool-down routine. Before you untack, name one win to yourself. If you can, share it with your trainer or a barn friend right away.
“You’re more likely to remember it vividly in that moment,” Johnston said. “And those vivid memories are what you can draw on in future rides.”
Wins Build Resilience
Celebrating wins isn’t just about boosting confidence. It’s about building resilience for the tough days. When you’ve built a mental archive of successes, it’s easier to recover from mistakes or disappointing rides. You know you’ve succeeded before, and you have a clear picture of how it felt and what you did to get there.
That resilience is especially valuable in a sport where setbacks are inevitable.
“In riding, things go wrong,” Johnston said. “If you’ve built the habit of focusing on what’s going well, you’re better equipped to bounce back.”
The Takeaway
Wins are everywhere in your riding, you just have to notice them. And when you make celebration a habit, you train your brain to look for the positive, reinforce good habits, and maintain the motivation you need to keep improving.
“It’s one of the simplest things you can do for your mental game,” Johnston said. “And it’s free.”
Want more and mental skills insight from Tonya Johnston? Listen to episode 444 of The Plaidcast and subscribe on your favorite podcast platform for conversations with the most influential voices in the equestrian world.
