How to Get Out of Your Head (and Back Into the Room)

We’ve all been there — mid-class, mid-sentence, mid-moment — suddenly trapped in our own mental chaos like:

“Am I even doing this right?”

“Was that playlist too much?”

“Are they bored?”

“Did I overtalk the last track again?”

And before you know it, you’ve officially left the building — while your body’s still on the bike (or stage or mat).

Here’s the truth bomb I wish someone had dropped on me earlier:

It’s not about you.

That class? It’s for them.

Your riders. Your people. The ones who showed up hoping for a release, a reset, a 45-minute miracle that feels like therapy with sweat and a beat drop.

So if you want to get out of your head and back into your power? Here’s how:

1. Release judgment of your thoughts

Thought spirals will come. It’s what our brains do. But spiraling doesn’t mean something’s wrong with you — it just means you’re human with a hyperactive prefrontal cortex and probably not enough magnesium.

The key isn’t stopping the thoughts. It’s not judging them when they arrive.

You thought a weird thought? Cool.

You imagined punching Steve from the front row because he still won’t check his bike setup? Totally normal.

Just… don’t act on it.

2. Find your mantra and lock it in

Your brain is listening. So feed it something helpful.

Here are a few to try:

“I am here to serve, not to impress.”

“I don’t have to be perfect to be powerful.”

“They’re lucky to have me.” (Because… facts.)

Mantras aren’t woo-woo. They’re anchors. When your brain starts time-traveling into future flops or past fumbles, bring it back to the moment with something solid and true.

3. Notice the outer world

Fitness brains get loud. Soften that noise by tuning into what’s actually happening around you:

• The whoosh of the fans

• The beat of the music

• The sound of your breath as you cue the next move

These are sensory cues that ground you in the room — and in your presence.

4. Focus on someone else

This one’s big.

When we spiral, it’s usually because we’re overly zoomed in on ourselves. Flip the spotlight:

• Who’s in the back row crushing their first class?

• Who’s showing up alone and might need a smile or high five?

• Who can you celebrate mid-class for giving it their all?

Want to feel more confident?

Coach someone else into theirs.

5. Stay in the now

The past? Over.

The future? Still loading.

But the now? It’s the only place you can actually lead from.

Every cue you give, every glance, every burst of encouragement — that’s your power, and it only exists right here.

Presence is what makes you unforgettable.

Final thoughts from the stage:

Get outta your head and into the moment.

Outta perfection, into connection.

Outta “what if,” into “what’s needed right now.”

No one walks into your class hoping for a perfect instructor.

They come for someone real. Someone present.

Someone who helps them feel seen.

That someone?

It’s you.

Curious about teaching spin?

If something in this post struck a chord, and you’ve ever thought…

“Could I do that?” or “I think I’d love to be up there…”

You’re not alone — and we’ve got a place for you.

Our Indoor Cycling Instructor Training is designed to help everyday riders become powerful, connected leaders on the bike.

Whether you’re brand new or already teaching and want more rhythm-based coaching tools, we’ve got you.

Learn to lead with confidence, music, and meaning — not a stopwatch or script.

Get the details here or DM us anytime1