Stop Just "Thinking Positive": 7 Mental Strength Secrets From an Olympic Legend

When you think of Karch Kiraly, you probably picture gold medals, relentless focus, and elite-level volleyball. But the most powerful tool in Kiraly’s arsenal isn’t physical—it’s mental. In a recent conversation on The Gabby Reece Show, Karch opened up about the inner game: how he manages self-doubt, pressure, anxiety, and negative self-talk on and off the court.

Whether you’re an athlete, a parent, or just someone trying to perform under pressure, his insights are pure gold.

1. You Can’t Stop All Thoughts—But You Can Choose How to Respond

Even elite athletes hear the voice of doubt. Karch explained that our brains constantly produce thoughts, and not all of those thoughts are helpful. The key is recognizing them without judgment and deciding how to move forward.

“Our brain just comes up with thoughts… It’s not that I can squeeze so hard that they don’t come up—it’s how we recover from those thoughts.” – Karch Kiraly

2. Reframe the Inner Critic with Experience

When your mind says, “You’re going to fail,” Karch’s advice is to pause and redirect. Think back to your preparation, your repetition, your resilience.

“Karch, you suck… You’re going to let your team down… Then I remember—how many thousands of hours have I trained this skill?” – Karch Kiraly

Confidence isn’t pretending fear doesn’t exist. It’s reminding yourself you’ve done the work.

3. Say This, Not That: Productive vs. Unproductive Language

Instead of labeling thoughts as good or bad, Karch reframes them as more productive or less productive. This reduces the guilt spiral and helps athletes—and all of us—get back on track faster.

4. Focus on What You Can Influence

Instead of obsessing over outcomes (like winning), focus on what you can control—your preparation, your effort, and your mindset.

“High expectations of results robbed me of the joy of competing. I couldn’t squeeze as much effort out of myself.” – Karch Kiraly

That’s why Karch approaches every match with humble confidence—not certainty.

5. Use Mental Cues to Stay Present

During pressure-filled moments (like serving), many players think: “Please don’t mess this up.” That’s exactly the wrong cue.

“Take out the ‘please don’t’—now you’re just telling your brain: mess this up.”

Instead, replace vague fear with clear direction. Try:

“Pop the ball.”
“Nail the spot.”
“Hit strong.”

6. Mistakes Happen—Recovery Is the Skill

Karch reminds us that even Olympic champions mess up.

“You can make horrible plays in the Olympics and still win a gold medal. It’s how we recover that matters.” – Karch Kiraly

The fastest recoverers are the most consistent performers.

7. Allow Doubt—Then Compete Anyway

One of the most surprising insights from Karch? He doesn’t pretend to be 100% confident. He allows uncertainty—and uses it as fuel.

“If you know you’re going to win, why even play the game? I go in with uncertainty—and let preparation give me confidence.” – Karch Kiraly

Go for Gold!

Mental mastery isn’t about perfection. It’s about resilience, redirection, and choosing what thoughts get your attention. Whether you’re serving at match point, presenting in a high-stakes meeting, or talking your kids through their own anxieties, Karch’s advice applies: