The Excuses Trap: Turn Setbacks into Wins on Court

“I’m too tired.”

“The coach doesn’t believe in me.”

“I just don’t have time to get extra shots up.”

As a parent or a young player, you have probably heard these before. You have probably even said them. Excuses makes us feel comfortable. They protect us from failure in front of others and give us a reason why things aren’t going our way. But what if the biggest opponent we face is not on the court, but the voice inside our own head?

“If you are not getting better, you’re getting worse. “

Excuses, at best, keep you standing in place while everyone else moves forward. At worst, they make you weaker. It trains your mind to look for reasons to quit instead of solutions to win. The good news? You can change that. It starts with a simple, powerful shift in mindset.

Retired Navy SEAL Jocko Willink has a famous mantra for dealing with setbacks: when things go wrong, he says, “Good.”

I am not suggesting to pretend that you are happy about a bad situation. It is about immediately shifting your focus from the problem to the opportunity it creates. It is opportunity to take back control.

Let’s apply this to basketball:

• Didn’t make the national team? Good. More time to work on your individual skills and come back stronger.
• Got benched by the coach? Good. Now you know exactly where you stand and have a clear motivation to prove what you can do.
• Lost a close game? Good. The pressure exposed your weaknesses and now you know what to work on in practices.
• Sprained your ankle? Good. Now you have dedicated time to focus on upper body strength, study game film and improve your basketball IQ.

Of course, these situations are frustrating. Nobody wants to get injured or be cut from a team. But seeing them as opportunities is what separates players who stagnate from those who constantly rise. It is about finding a way to get better, no matter what.

Ready to stop the excuses and start taking ownership? Here’s a simple, three-step process to turn that negative voice into positive action.

The next time you hear yourself making an excuse, pause and ask: “Is this really true, or is it just a story I’m telling myself?”

Maybe you are genuinely too tired to go for a long run after a grueling game. In that case, the best action might be to rest and recover. But more often than not, the excuse is a convenient way to avoid doing something hard. You might not have four hours to put up 1,600 shots like some dedicated players, but do you have 10 minutes? You might not have access to a state-of-the-art weight room, but can you do a set of pushups and planks in your living room?

Honesty is the first step. Basketball doesn’t lie, and the results of your preparation (or lack thereof) will always show up on the court.

This is where the “Good” mindset comes to life. Instead of letting an excuse stop you, use it as a trigger to do something—anything—to move forward.

• Excuse: “I don’t have a hoop to practice on.”
• Action: Work on your ball-handling in the garage for 15 minutes.
• Excuse: “I’m too tired after practice.”
• Action: Do a 10-minute stretching routine before bed to help with recovery.
• Excuse: “The coach never gives me a chance.”
• Action: Be first one at practice tomorrow, show your commitment and start earning trust.

The action does not have to be massive. Small, consistent efforts compound over time and build the discipline needed for long-term success.

Finally, set yourself up for success. The best players don’t just train when they feel like it; they train because that is what they do. They create a system that removes the need for motivation.

• Plan your workouts: don’t leave your progress to be a “chance”. Schedule your training sessions and know what you are going to do before you start. Plan your week ahead.
• Track your progress: you don’t need complex system. Simply tracking how many shots you take or how many workouts you complete each week can be a powerful motivator.

*** My recommended way for athletes that I work with is HERE

• Find an accountability partner: surround yourself with people who push you. Share your goals with a teammate, a coach or even a parent/friend who can check in and keep you on track. (this one is very powerful)

Excuses will always be there. The voice in your head will always offer you an easy way out. But champions are built in those moments when it is not easy, when you are tired, and when you do not feel like it. They are built by showing up anyway.

So, what is the number one excuse you tell yourself?

Write it down.

Decide on one small action you can take TODAY to destroy it.

This blog post was inspired by the “Basketball Body and Mind Podcast” episode on excuses. Listen in by clicking HERE.

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