Dr. Craig Cypher - Sport Psychologist

03/03/2026

Mikaela Shiffrin recently shared the post-it notes she uses to anchor her mindset before a race. I wanted to break down why her approach is incredibly effective.

We often talk about the power of cue words and mental anchors in high-pressure moments. When I sat down to rate these notes from one to ten, I realized starting at ten was the only option. Every single one of these phrases serves a distinct and powerful purpose. They give her mind specific, action-oriented anchors to help when the pressure is highest. They shift the focus away from the outcome and onto process, ex*****on, and attitude.

Make sure to swipe to the end to see which note earned a 99 out of 10. Sometimes the most scientifically sound mindset strategy is simply bringing an element of fun and laughter to the start gate.

What would your post-it note say? Let me know in the comments.

02/19/2026

A very fun to my 1st year working with the talented athletes . It’s a blast to look back and see all of those hard-working athletes, and if you look closely, you’ll see some of the key athletes playing for a Gold Medal today. Good luck to alums , , , and . Time to bring home that Gold! 💪 🧠!

02/07/2026

As I get ready to watch the Opening Ceremonies for the 2026 Winter Olympics, I can’t help but think about what an honor it is to be the only psychologist in all of Upstate New York to be listed in the Mental Health and Mental Performance Registries for the United States Olympic and Paralympic Committee. Supporting the incredible athletes in all stages of their Team USA journey is one of the many rewarding parts of my job. Now let’s go !

02/01/2026

Mistakes happen to everyone. Even the best athletes in the world fumble or get burned on defense. The difference between good and great players is often how they respond to those errors.
You cannot change the last play, but you can control your reaction. That is where a Reset Routine comes in.

1. Release the emotion. Take a deep breath to reset your nervous system.

2. Focus on an action. Use a physical anchor like adjusting your gloves or clapping your hands to bring you back to the present.

3. Add self-talk. Use a neutral phrase like “next play” to direct your focus forward.

Train this routine in practice so you are ready to use it when it counts.

What’s your RESET ROUTINE? Let me know in the comments.

01/28/2026

Are we failing our youth athletes by treating them like mini pros?

A recent study by Gullich and colleagues in the journal (December, 2025) confirms that the path to future success across a number of domains is rarely a straight line.

The 12 year old star often burns out. And the truly elite tend to be late bloomers. Swipe through to see the data from this study showing delaying specialization and embracing steady growth and development are the secret weapons for long-term success.

The bottom line: if your child isn’t the best on the team today, they aren’t failing. They may just be on a different trajectory.

01/09/2026

We are hiring.

The Division of Sport and Performance Psychology in the Department of Orthopedics and Physical Performance at the University of Rochester Medical Center is seeking a Mental Health and Performance Therapist to join our team.

This position is part of UR Medicine Fitness Science. It is a comprehensive athlete development program that integrates strength and conditioning, nutrition, and mental performance. You will have the opportunity to use both clinical and performance enhancement skills to support athletes and teams.

The role works out of the newly built Saunders Center for Orthopaedics & Physical Performance. This facility houses CHAMPP and offers next generation orthopaedic medicine fully integrated with mental performance. You will have access to functional movement labs, athletic performance training areas, and biomechanical motion analysis technology. The environment fosters collaboration across the University, including connections with URMC Motion Labs, Psychiatry, and the Department of Psychology.

We are looking for a licensed mental health practitioner who is a Certified Mental Performance Consultant or eligible for certification within one year. Supervision by an approved mentor is provided.

If you are considering a move, Rochester offers an exceptional quality of life. The region features the cultural amenities of a major metro area with the community feel of a smaller city. Residents enjoy a cost of living significantly below the national average and a housing market that remains accessible. With easy access to the Finger Lakes, Lake Ontario, and extensive parkland, it is an ideal location for outdoor enthusiasts.

Check the link in our bio for the full job description and application details.

12/18/2025

Excited to share some clips from my recent appearance on and ’s “Adam Interviews” podcast.

“Just be positive” often feels fake when you are struggling. So I love to preach ’s concept of “Neutral Thinking”. Focusing on the next small, controllable action rather than forcing positivity or spiraling into negativity.

12/14/2025

Excited to share an interview that dropped this week with News 8 WROC Rochester’s Adam Chodak on his “Adam Interviews” podcast. Always great to represent UR Medicine Orthopaedics & Physical Performance and UR Medicine Fitness Science. Primarily focused on issues affecting youth sports, I thought we hit on some great topics. A must listen if you are a sports parent.

Adam Interviews: Dr. Craig Cypher, sports psychologist

12/12/2025

Time to get back after it again. Mindset sessions with Winter Sports started this week. Utilizing research-backed methods to set goals for the new season. Want the worksheet I use for goal setting with teams and athletes? Comment GOALS below and I’ll send you a copy.

What are your goals for this Winter?

11/27/2025

“There is no enjoying the possession of anything valuable unless one has someone to share it with.” — Seneca

This quote sums up exactly how I feel about my work today.
It is an honor to serve as the Director of Sport Psychology here at . The real joy of this job doesn’t come from the title. It comes from the sessions, the breakthroughs, and the grind we share with the athletes in our Fitness Science program.

I am thankful for every athlete who lets us be a part of their story. Hope everyone has a restful and happy Thanksgiving.

📍 Rochester, NY

11/20/2025

The text on the video asks a question I hear often from spectators: What takes so long up there?

To the untrained eye, it looks like hesitation. To a sport psychologist, it looks like a masterclass in emotional regulation and pre-performance routines.

We are watching diver .janmyr demonstrate exactly how to transition from a high-arousal state into the optimal zone for ex*****on. When you are 10 meters up, the sympathetic nervous system naturally wants to take over. The heart beats faster and the mind can drift to the consequences of the dive rather than the ex*****on of it.
Her process is the antidote to that pressure.

First, notice the deep breath. This is physiological regulation, using the exhale to lower the heart rate and settle into a state of focus.

Second, notice the dry-land movements. She is priming her body for the “feel” of the dive before she even leaves the platform.

Third, notice the external triggers. Throwing the shammy and walking to the edge are purposeful cues. They act as a switch, moving her attention from an internal focus to an external focus.

This is not about stalling. It is about building a reliable bridge between the anxiety we feel and the skills we possess. You cannot always control the environment or the nerves, but you can always control your routine.

Process over outcome.

Want the worksheet I use with athletes and teams I work with? Comment PROCESS below and give me a follow and I’ll send it to you.

11/07/2025

Help is only three digits away.

If you are struggling, feeling overwhelmed, or in crisis, please know that you are not alone.

Confidential, free support from a trained crisis counselor is available 24/7. It’s as simple as contacting the 988 Su***de & Crisis Lifeline.

➡️ CALL 988
➡️ TEXT 988

You don’t have to navigate this alone. Reach out anytime, for any reason.

Please share this post. You never know who might need to see this message today.

#988 ***dePrevention