Oreka Fitness

Zone of Optimal Performance Tool

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Oreka Fitness

What are you here for today?

Choose where you'd like to go.

🎯

ZOP Tool

Your personal Zone of Optimal Performance. Build, refine, and revisit.

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Event Prep

Get mentally ready for a game, race, match, or showcase.

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Resource Library

Audios, guides, and references to support your mental training.

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Reflection Log

A running journal for your thoughts, wherever you're at.

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Habit Tracker

Build small, steady habits and check them off day by day.

Event Prep

A structured pre-performance packet for each event, covering your goals, routine, contingency plans, strategy, and post-event review.

Event

Upcoming
Event Goals
Pre-Performance Routine
What Could Go Wrong — Before the Event
What Could Go Wrong — During the Event
Event Strategy

I will use these strategies:

Checklist

What you need to do and/or bring to be ready for this event.

Notes

Resource Library

Reflection Log

A running journal of your thoughts and reflections. Add an entry whenever something's on your mind, worth remembering, or worth working through.

Habit Tracker

Small, steady habits add up. Check one off each day it's done. Missed a day? No problem. Just get back to it.

Resource

Resource

Resource Title

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This resource will be added soon.

Session 1 Exploration

As you move through this, jot anything that comes up in your notebook.
Key points
  • Mindfulness is noticing, not fixing.
  • The inner critic is automatic. Self-compassion is a choice.
  • You don't have to meditate to be mindful.
This week, your only job is to notice.
Reflect on this
During practice or competition this week, what did you become aware of in your body? What sensations showed up?
When did you feel most present? When did you feel pulled away?
Practices
▶
Awareness Exercise
Video practice
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Body Scan Audio
Guided audio practice
What did you notice this week about your zone state?

Session 2 Exploration

As you move through this, jot anything that comes up in your notebook.
Key points
  • Emotions are information, not problems.
  • The space between stimulus and response is trainable.
This week, emotions are information. Your job is to get curious about them.
Reflect on this
Notice one moment this week when a strong emotion showed up during competition or practice. What was it? What triggered it?
What did your body do with that emotion? Did it help or hurt your performance?
Practices
▶
Stimulus / Response
Video practice
What did you notice this week about your zone state?

Session 3 Exploration

As you move through this, jot anything that comes up in your notebook.
Key points
  • Values are your compass.
  • Intrinsic motivation sustains commitment under pressure.
  • Your why is an anchor, not a slogan.
This week, connect your effort to what actually matters to you.
Reflect on this
Look at the values you identified. Did any of them show up, or get challenged, in your sport this week?
When you think about your why, does it change how you approach practice or competition?
Practices
▶
Values and Purpose
Video practice
What did you notice this week about your zone state?

Session 4 Exploration

As you move through this, jot anything that comes up in your notebook.
Key points
  • Focus is a muscle.
  • Physical cues are the most reliable reset tools under pressure.
  • A routine creates certainty when everything else feels uncertain.
This week, notice where your attention goes.
Reflect on this
What pulled your attention away most this week? External or internal?
When you used your reset or your mantra, what happened? If you did not get a chance, what would have been a good moment to try it?
Practices
▶
Focus Practice
Video practice
What did you notice this week about your zone state?

Session 5 Exploration

As you move through this, jot anything that comes up in your notebook.
Key points
  • The ZOP is a living document.
  • What you built here takes most athletes years to understand about themselves.
  • Come back to it. It grows as you grow.
This week, look at the full picture.
Reflect on this
Read through your ZOP. What feels most true? What still feels like a stretch?
Of the four foundations, which one made the biggest difference for you this week?
Practices
▶
In the Zone
Video practice
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Mental Rehearsal
Video practice
What did you notice this week about your zone state?

Identify My Values

Go through every value below and mark how important it is to you. Pick one option for each.

Pick Your Top 5

These are the values you marked as very important. Now narrow it down. Pick exactly 5 that matter most.
0 of 5 selected
✓
Nice work! We'll dive into each of these values in our next session together.

Zone of Optimal Performance Tool

Edit mode
Saved

My Zone of Optimal Performance

A dynamic destination. Fluid and foundational.
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1 The balance point: my personal ZOP map
A visual representation of your ZOP. The center is who you are. Each pebble holds a piece of your personal toolkit.
Mindfulness presence Emotion regulation Goals values, why Focus attention Zone of Optimal Performance athlete
🎯 In my zone, I feel and look like...
Describe what being in the zone looks and feels like for you
Saved
2 My ZOP analysis
Synthesized from your inputs across all four modules. Click regenerate after making changes.
Fill in the modules below and click "Regenerate" to see a synthesized view of your Zone of Optimal Performance.

Source material

The four modules below feed into the ZOP above.

My progress

Mindfulness
0%
Emotion Regulation
0%
Goal-Setting (Values-Based)
0%
Focus
0%
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Mindfulness

Presence, self-compassion, body awareness

0%
explored
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My mindfulness practice style
Worked on
How do you best engage with mindfulness? (e.g. breath-focused, movement-based, eyes open or closed)
Not yet filled in
My inner critic
Worked on
Key phrases and patterns from your inner critic and automatic self-talk
My self-compassion approach
Worked on
What does healthy self-compassion look like for you? What reframes resonate?
Not yet filled in
My body signals
Worked on
Where do you feel stress or tension in your body? What does your body tell you?
My mindfulness toolkit
Worked on
Check the practices that work for you, and add your own below
📝 Notes
Notes you submit are visible to your practitioner.
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Emotion Regulation

Patterns, emotions, and optimal energy

0%
explored
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My automatic reactions
Worked on
Triggers and patterns that send you into autopilot
Emotions that help me perform
Worked on
Emotions that help you perform at your best (can include both positive and negative)
Emotions that pull me out of my zone
Worked on
Emotions or arousal states that pull you out of your zone
What my reset looks like
Worked on
What does your reset process look like? What works for you in the moment?
Not yet filled in
My regulation strategies
Worked on
Your personal toolkit for returning to your green zone (breathing, movement, music, etc.)
My optimal energy zone
Worked on
Where on the energy scale do you perform best? Set your optimal zone below.
Low energyOptimalHigh energy
Too low
Optimal zone
Too high
Notes on what your optimal energy state feels like physically and mentally
Not yet filled in
📝 Notes
Notes you submit are visible to your practitioner.
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Goal-Setting (Values-Based)

Values, goals, motivation, and support

0%
explored
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My top 5 values
Worked on
The values most important to who you are
What my values mean to me
Worked on
In your own words, what each value means to you in sport and life
My goals
Worked on
Your three goals and the motivation type behind each (External, Introjected, Identified, Intrinsic)
My "why"
Worked on
The deeper reason you play. Reconnecting to this can be everything under pressure.
Not yet filled in
My team
Worked on
Who is in your corner? Family, friends, coaches, teammates, mentors you can lean on
How I stay accountable
Worked on
How are you best held accountable to your goals? Self-checks, partners, routines, check-ins
Not yet filled in
📝 Notes
Notes you submit are visible to your practitioner.
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Focus

Focus, anchors, routines, and mantras

0%
explored
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My common distractors
Worked on
Internal and external things that most often pull you out of focus
My best focus anchors
Worked on
What brings you back to the present most effectively (breath, physical cue, word, etc.)
My pre-performance routine
Worked on
Your personal routine to get into the right attentional state before competing
Not yet filled in
My mantras
Worked on
Personal cue words or phrases that help you lock in or refocus
📝 Notes
Notes you submit are visible to your practitioner.