Competing at your best isn’t just about physical skill-it’s about your mental game. The ability to stay focused during competition can be the difference between winning and falling short of your potential. As a Mental Performance Coach, I’ve seen athletes of all levels struggle with distractions, nerves, and overthinking when the stakes are high.
The good news? Focus is a skill you can train. Just like you practice your sport, you can practice your mental game to perform at your peak when it matters most.
Here are 7 proven strategies to help you maintain focus during competition:
1. Control What You Can Control
Distractions are everywhere-fans in the stands, refs making calls, your opponent’s performance. The key is to shift your attention to what’s within your control: your breath, your mindset, your next move.
Action Step: Before competition, make a list of “What I Can Control” and “What I Can’t Control.” When your mind starts to wander, bring it back to your controllables.
2. Create a Pre-Performance Routine
The best athletes don’t leave focus to chance-they have rituals that get them in the zone. A consistent pre-performance routine tells your brain, “It’s game time.”
Action Step: Build a 3-5 step routine you do before every rep, play, or routine-like taking a deep breath, saying a cue word (“locked in”), and visualizing a successful outcome.
3. Use Cue Words to Reset Your Focus
Negative thoughts happen-but you don’t have to let them spiral. Cue words are short, powerful phrases that re-center your mind and bring you back to the present.
Action Step: Choose 2-3 cue words like “strong,” “smooth,” or “trust.” Use them to replace any self-doubt or overthinking.
4. Train Your Brain Like a Muscle
Focus is just like strength-it improves with training. Techniques like visualization, mindfulness, and breathing exercises help you handle pressure with confidence.
Action Step: Spend 5 minutes daily visualizing yourself competing successfully. Picture every detail-how it looks, feels, and even sounds.
5. Play in the Present
Many athletes lose focus by dwelling on a past mistake or worrying about the next play. The best performers stay locked in on this moment, this rep, this play.
Action Step: When your mind drifts, ask yourself: “Where are my feet?” It’s a simple reminder to come back to the present.
6. Have a “Mistake Recovery Plan”
Everyone makes mistakes-it’s how fast you recover that matters. A mistake recovery plan keeps you from mentally checking out.
Action Step: Pick a reset trigger-like clapping your hands, taking a deep breath, or saying “Next play!”-to let go of the mistake and refocus quickly
7. Practice Mental Skills as Much as Physical Skills
Your mental game deserves as much attention as your physical one. Just like you wouldn’t skip practice, don’t skip mental training. Consistency is what makes these strategies stick.
Ready to Take Your Mental Game to the Next Level?
As a Mental Performance Coach, I help athletes develop focus, confidence, and resilience so they can perform at their highest level-especially under pressure.
If you’re ready to:
✅ Stop overthinking and play free
✅ Bounce back faster after mistakes
✅ Compete with confidence and consistency
Let’s talk. Click here to learn how Mental Performance Coaching can transform your game.
Negative thoughts happen-but you don’t have to let them spiral. Cue words are short, powerful phrases that re-center your mind and bring you back to the present.
