Welcome to another rider mindset habit in my series on developing confidence, focus, and enjoyment in your dressage journey. This is video number 96.
Today I want to share one of my favourite mental tools—the ‘What If’ Game. This habit is simple, powerful, and something you can bring into your everyday riding to transform nerves into confidence.
Why the ‘What If’ Game Matters
As riders, we all know how easily negative self talk can creep in. Thoughts like “What if my horse spooks?”, “What if I forget my test?”, or “What if I come last?” can feel overwhelming. Riding is not only physically demanding, but also emotionally challenging—fear, doubt, and comparison can sneak in before we even put a foot in the stirrup.
These thoughts are normal, but if we let them run unchecked, they can spiral into anxiety, tension, and self-doubt. That’s why building awareness of your internal language is so important. The words you speak to yourself create the foundation for how you feel and perform in the saddle. The good news? You can train your mind to shift those thoughts in your favour.
How the ‘What If’ Game Works
The ‘What If’ Game is a simple way to flip fear into empowerment. Here’s how it works:
- Step 1: Notice the negative “What if…” thought when it appears. For example, “What if I forget my test?”
- Step 2: Replace it with a positive or empowering “What if…” instead. For example, “What if I ride my test with calm focus and connection?”
- Step 3: Repeat the positive version until your body feels the shift—it’s about re-directing your focus from fear to possibility.
At first, it might feel strange to deliberately flip the script, but the more you practise, the more natural it becomes. Your brain learns to search for empowering outcomes instead of rehearsing failure or fear.
Why Positive Self Talk Works
Sports psychology research shows that the words we use influence our performance, focus, and resilience. Negative thoughts can trigger physical tension and stress responses, while positive self talk helps relax the body, increase concentration, and spark confidence. It’s not about ignoring risk or pretending nerves don’t exist—it’s about directing your attention to where you want it to go.
By asking “What if this goes well?” instead of “What if this goes wrong?”, you literally prime your brain to look for success rather than danger.
Examples You Can Use
Here are some practical ways to apply the ‘What If’ Game in your own riding:
- Instead of: “What if my horse is too hot in the warm-up?” → Try: “What if we settle into a rhythm and feel really connected today?”
- Instead of: “What if the judges think I shouldn’t be riding at this level?” → Try: “What if the judge sees how much progress we’ve made?”
- Instead of: “What if I let my horse down?” → Try: “What if my horse enjoys this ride because I show up calm and supportive?”
These small shifts create powerful changes in how you feel—and how your horse responds to you.
Making It a Habit
Like any new tool, the key to success is consistency. Try writing a few empowering “What ifs” on sticky notes and placing them in your gear bag, on your mirror, or even on the inside of your float door. That way, you’ll have visual reminders to switch your thinking every time you ride.
Over time, this habit will train your mind to automatically reframe challenges, making you a calmer, more focused, and more confident rider.
Final Thoughts
The ‘What If’ Game is not about ignoring reality or dismissing genuine concerns—it’s about choosing where to put your focus. By redirecting your thoughts, you take back control of your mindset and set yourself up for success, both in training and in competition.
So next time that little voice says “What if I fail?”, try replying with “What if I succeed?” and notice how your body and your ride begin to shift.
Further Reading
If you’d like to explore more about the role of self-talk in your riding success, check out this excellent article on Keeping a positive mindset published in British Dressage.
Want More Confidence Tips?
If you found this exercise helpful, you’ll love the other rider habits I share in my video series. You can also explore more mindset tools and coaching support at Dressage Plus. And don’t forget—share this with a rider friend who also understands the importance of positive self-talk!
