How many times have you experienced this yourself—or watched other climbers do it:

Mentally giving up before the round is over.

After a rough start in the competition, you might start thinking, “I can’t make finals/semis anymore anyway,” or “It’s already over; it doesn’t matter what I do now.”

Or feeling disappointed, exhausted, angry with yourself—before it’s even over, just because it didn’t start the way you’d hoped.

In competition climbing, it’s often only the very last boulder, lead route, or speed round that truly defines the final result. Essentially, we rarely know until the very end who will advance to semis, or who will make the podium—regardless of how “successful” the start of the competition was.

Letting initial emotions of disappointment or frustration after a rough start take over can be misleading and may negatively impact your performance. You never know how others have performed, how you’ll continue, or what this ultimately means for your end result.

Fortunately, there are also many positive examples—cases where athletes didn’t let a rough start affect them mentally and kept pushing until the very end, ultimately to be rewarded. This fighting spirit—the refusal to give up—is often what distinguishes good climbers from great ones. And in climbing, these final moments can make all the difference.

Toby Roberts, for instance, demonstrated this “never give up” mindset at the second-to-last Boulder World Cup of the season in Prague. Heading into the final boulder, he was in last place. However, Toby didn’t let this impact him; when he approached that last boulder, he managed to flash it. This impressive climb catapulted him from last place to third, illustrating perfectly how, in competition climbing, the very last boulder can truly change everything.

Another great example is Austrian climber Julia Fišer, who shared her story with us. Battling jet lag and exhaustion at the Seoul World Cup earlier this year, Julia struggled through her first qualifying route, placing low and feeling defeated. Ready to give up, her teammates encouraged her to rest and reminded her that it wasn’t over yet. After a quick nap, Julia joined her teammates to scout the next route, and their belief in her helped renew her confidence. On the second route, she surprised herself by climbing with focus and power, almost reaching the top and securing her spot in the semifinals—her best result of the season. After two years of battling with injury, this result was especially rewarding.

So, what drives this mental resilience, and how can you build the mental endurance to keep going? Here are some strategies:

1. Stay focused with micro-goals: In high-pressure moments, nerves can take over. You can combat this by staying present and breaking the climb into small, manageable goals. Rather than stressing about reaching the top, focus on the next hold, the next move, or simply your breathing. Narrowing your focus to what’s directly in front of you helps keep your mind engaged on what you can control, reduces mental tension, and creates small wins that build confidence.

2. Lean on support: If you’re climbing with friends or training partners, let them give you a motivational boost. Research shows that a supportive environment can significantly enhance confidence and resilience in challenging situations. You might have experienced this yourself: sometimes, a word of encouragement from others can rekindle your belief in your own ability and help you push through tough moments. (This is also why teams and federations—despite climbing being an individual sport—should prioritize fostering strong team cohesion, as the positive effects can be immense.)

3. Box negative emotions for later: When frustration or doubt arises, try “boxing up” those feelings temporarily. Imagine setting them aside to unpack when you have more energy. This lets you stay focused on the task without being drained by negative emotions. Revisit these feelings afterward with a fresh perspective.

4. Reframe negative thoughts: When fatigue or doubt creep in, acknowledge those thoughts but consciously reframe them. Instead of thinking, “I’m too tired to keep going,” try, “I’ll just give it one more try.” This shift keeps your mind solution-focused and helps break out of the negative mindset. It’s, however, important that you reframe these negative thoughts in your own words!

5. Find a physical or mental reset: If you’re close to giving up, take a brief pause—shake out your hands, control your breathing, or visualize making the next move. These physical and mental resets can help you regain composure, clear your mind, and refocus. If possible, sometimes even a bit of physical distance or temporary withdrawal from the competition scene can offer a more extended reset, allowing you to return with renewed energy and perspective.

In climbing, persistence can be as important as any physical skill. Whether it’s trying again after a fall or pushing through to flash a boulder on the first try, climbers who refuse to give up often achieve results others might consider impossible. So next time you’re facing a seemingly impossible climb—or any daunting task—remember, success might just be one more try away.

What specific moments in your climbing journey have tested your mental resilience, and how did you respond to those challenges?

How do you typically manage negative emotions during a competition or challenging climb, and what strategies could you implement to improve your mindset in these situations?

In what ways can you create a supportive environment for yourself that fosters resilience and motivation?

Work with us if you want to work on your mindset in climbing!

Professional sport psychological support on an elite level – but also already for youth climbers – has become indispensable. We have professionally accompanied World Cup climbers, World Cup medalists, Olympians as well as youth competitors and medalists. Enroll now for our 1:1 mental coachings. The first 30min are free, so you can get to know us and we can discuss how we can work together on your mindset.