How to Unlock Your Potential by Journaling – Lessons from Olympian Nicola Olyslagers
by Kristina Karlsson
If you’ve been following me for a while, you’ll know I’m a big believer in the magic that happens when you put pen to paper.
Journaling has been one of my most transformative daily practices - helping me gain clarity, focus on what matters, and keep my dreams alive.
So, when I started seeing photos of Australian Olympic silver medallist Nicola Olyslagers journaling in between her high jump attempts on the world stage, my heart lit up.
I had to have her on Your Dream Life Podcast. I knew her story would inspire not just athletes, but anyone navigating life’s ups and downs with big dreams in their heart.
Nicola’s journey is about much more than medals. It’s a story of letting go, finding joy in the process, and using journaling as a tool to stay grounded under immense pressure.
In our conversation, we explored everything from surrendering control to staying motivated on tough days - and of course, the power of putting pen to paper.
From Childhood Dream to Olympic Podium
Nicola’s dream began at the age of eight: to jump over two metres and become an Olympian. She was tall for her age, not naturally talented in other sports, and curious about what her height might make possible.
When she learned the Australian women’s high jump record was 1.98m, she saw an open door - no one had yet reached that milestone.
From that moment, she chased the dream with determination. But like so many of us, she tied her identity to her achievements.
“As a teenager,” she told me, “my worth was measured by the number next to my name.”
The turning point came at 20. Living in Europe, surrounded by the trappings of the dream but without the performances she wanted, she realised she couldn’t continue defining herself solely by results. In a moment of surrender, she handed her path over to God.
She expected that might mean leaving the sport altogether. Instead, she felt called to return - but with a new approach: doing it His way, not hers. She let go of the need to be “the best” and focused on the joy of being present.
From that place of freedom, her results soared. At 24, she became the first Australian woman to clear two metres. That same year, she won Olympic silver - Australia’s first in high jump for over 50 years.
Why Letting Go Can Take You Higher
One of my favourite parts of Nicola’s story is this paradox: she reached her childhood dream only after releasing her tight grip on it.
“I no longer feared the bar, my competitors, or disappointment,” she said. “That fear left, and joy came in.”
It’s a lesson I’ve seen over and over - in sport, business, and life. Yes, big dreams matter. But if we get so caught up in the outcome that we forget to enjoy the journey, we risk missing the magic of today.
Journaling as a Performance Tool
Nicola’s journaling habit began in her teens, encouraged by sports programs to track training loads. But it wasn’t until 2019 that she began using it as a serious performance tool.
Watching another athlete record every training detail inspired her to commit to writing one thing a day in her journal. She prefers a day-to-a-page format - some days full, some days sparse.
A conversation with her sports psychologist then took it to the next level. He explained that under pressure, the mind often shifts into survival mode - wanting to hide.
Nicola needed a way to stay fully present and engaged between jumps.
The solution?
Journaling during competition. After each jump, she would run over and write down exactly what happened - what worked, what needed adjusting, even giving each attempt a rating.
This simple habit brought instant clarity. It freed her to enjoy the downtime between jumps and re-focused her for the next attempt. It also gave her coach a detailed record for post-competition analysis.
Practical Tips for Starting a Journaling Habit
I asked Nicola what advice she’d give to anyone wanting to start journaling, whether for sport, work, or life:
- Choose a journal you love looking at. If it’s beautiful, you’ll want to pick it up more often.
- Start small. Even one sentence a day can build the habit. “Today I…” is a simple starting point.
- Focus on insights, not just facts. Write down what you learned, how you felt, what you might do differently next time.
- Don’t aim for perfection. If you set the bar too high, you won’t keep going. Let it be messy.
- Make it part of your rhythm. Nicola’s habit mirrors her six-days-a-week training schedule. Find a pattern that works for you.
Beyond Words - Creativity in the Pages
One thing I adore about Nicola’s approach is how creative she is with her journals.
On rest days, when there’s no training to record, she fills pages with quotes, drawings, and even watercolour paintings that inspire her. Sometimes she writes letters to herself for future high-pressure moments.
“I ask myself,” she said, “‘When I jump two metres at the Olympics, who do I want to be in that moment?’” These reflections keep her grounded in her values, even when billions are watching.
Motivation on the Tough Days
As a non-athlete, I’ll admit there are days I don’t feel like exercising. I had to ask: does that happen to Olympians too?
The answer was a resounding yes. Nicola shared that when motivation dips - say, on a rainy training day - she goes back to her “why.” She reminds herself that sport is shaping her into who she’s meant to be, and that every small “yes” builds resilience.
And yes - she journals about those hard days, too. They become proof she can push through, and a source of confidence when the stakes are high.
Advice for Chasing Big, ‘Impossible’ Dreams
Nicola’s advice for anyone with a dream that feels almost impossible?
- Don’t let fear dictate your path.
- Surrender the “how” and focus on showing up with joy and consistency.
- Start small, but stay faithful to the process.
- Surround yourself with people who lift you higher.
These aren’t just sports lessons - they’re life lessons.
Why Her Story Matters for All of Us
You don’t have to be an elite athlete to relate to Nicola’s journey. We all have our “Olympics” - the big dreams that matter deeply to us. And we all face moments where fear, perfectionism, or self-doubt threaten to derail us.
Her story reminds us that it’s possible to pursue excellence without losing sight of joy. That letting go of rigid plans can open the door to even greater success. And that something as simple as a notebook and pen can be a powerful ally in staying grounded, focused, and inspired.
If you’ve been wondering whether journaling is worth trying - or worth returning to - let Nicola’s example be the nudge you need. Start with one sentence today. Write without judgement. Let it become a habit that supports your dreams, your growth, and your wellbeing.
And remember: you don’t have to be great to start, but you do have to start to be great.
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