What? So What? Now What?

The Power of Reflection in Sports: Ask Yourself These 3 Questions

In sports, it’s not just about physical training—your mental game matters too. One of the best ways to improve your mindset and performance is through reflection—taking a moment to think about what happened and how you can get better.

A simple way to do this is by asking yourself three questions:

What? So What? Now What?

What?

The first question is about understanding what just happened. Did you miss a shot? Did you nail a play? This is where you list the facts—just the basics without overthinking.

Example: 

What? I missed a free throw when the game was on the line.

What? I felt nervous before taking the shot.

By starting with "What?" you’re identifying the situation.

So What?

Now, ask yourself why it matters. What does this mean for you? What can you learn from it? This step helps you figure out why that moment was important and how it affects your performance.

Example: 

So What? Missing that free throw means I need to work on staying calm under pressure.

So What? My nerves threw me off, so I need to find ways to handle stress better.

You’re thinking about the lesson or takeaway from the situation.

Now What?

This is the action step. What will you do to improve moving forward? It’s about creating a plan to address what you learned.

Example: 

Now What? I’m going to practice shooting free throws in high-pressure situations.

Now What? I’ll add some breathing exercises to help me stay calm in stressful moments.

"Now What?" is where you figure out how to get better based on what you’ve learned.

Why This Matters in Sports

This simple process helps you break down experiences so you can learn from them. It makes you more aware of what’s going on, holds you accountable for your growth, and keeps you focused on improving.

So, next time something happens—good or bad—take a moment to ask yourself: What? So What? Now What? It’ll help you understand what you need to work on and keep moving forward toward your goals!