Rituals and Routines Are Not the Same
When it comes to sport psychology, routines are a common discussion topic. They can be implemented before, during, and after games, leading to improved learning, consistency, and success.
Sometimes, routines are confused with rituals. There’s a big difference between these 2 and it’s important to understand the difference.
While both routines and rituals are a set of behaviors or thoughts done in a similar way, rituals have no real impact on performance. They essentially are giving power to something that has no power.
Let’s use an example of a ritual and routine to continuously come back to in this article.
Ritual example: the athlete must put their right sock on before their left one.
Routine example: the athlete visualizes their game in the locker room before it starts.
Let’s look at the ritual example objectively, by the facts. If this athlete was distracted in the locker room and didn’t realize they put their left sock on first, what impact should that have on their game? Absolutely zero. The only impact it could have is anxiety over upsetting the non-existent ritual sock gods.
If an athlete is distracted or doesn’t have time to go through their visualization process, however, this does have an impact on their mental game. It may not be significant, but they might feel less prepared having not gone through their visualization process.
When comparing the socks to visualization, one of these is something that has a direct impact on preparedness, while the other is just the order you put clothes on.
A routine is a set of deliberate behaviors or thoughts that lead to mental game boosts, like a slower heart rate, more confidence, or improved focus.
A ritual may look like a routine as it can also be a set of deliberate behaviors, but their impact on the mental game is empty. There is little science to a ritual impacting the mental game.
Additionally, routines can be adjusted while rituals are often rigid.
Ritual: I have to put my equipment on in a certain way, touch the sign heading out to the locker room, and be the last one on the field to exit warm-ups. The ritualistic athlete may become frustrated and unfocused if one of these components falls through.
Routine: I’ll visualize my game for 5-10 minutes in the locker room, go through the same warm-up exercises I always do, and repeat a mantra in my head to remind myself of why I’m here. All of these components of a routine optimize the athlete’s ability to feel confident and perform near their potential when the game starts. But, they’re flexible. If the athlete has less time to visualize in the locker room, they get what they can out of it and move on. If their go-to mantra isn’t working for them that day, they use a different mantra to boost their mental game.
Routines are meant to familiarize oneself with the environment, manage energy levels, optimize focus, and ultimately prepare the athlete to feel more confident than they would without a routine.
Athletes without a routine, for example, playing in an unfamiliar environment, will feel more nervous than usual. By going through a routine that is comfortable and familiar, the brain’s response to stress is managed. It doesn’t turn off, but your heart will beat a little slower, and your overthinking won’t be as intense.
Rituals, again, are emptier than routines. They may help an athlete feel more familiar with their environment, but the danger comes when the ritual isn’t completed. Is the athlete going to overthink and derail their mental game as a result?
The bottom line is this:
Conduct your rituals with a new perspective. Don’t hold them to a power they don’t deserve. If you like to do things a certain way, keep doing them, but recognize they don’t have a significant impact on your mental game.
Routines, however, are something to build around and develop. Pro athletes have their routines for a reason - it helps prepare them to perform as close to their potential as possible. While one athlete may meditate in the locker room for 10 minutes, another athlete prefers to scream their head off to hype themselves up. These aren’t rituals - they’re behaviors that lead to an athlete’s best performance.
When developing your pre-game routine, consider how you can optimize these 3 mental game factors:
Energy Management
On a scale of 1-10, what energy level should you be at when you start your game? A 1 is super calm and zen, while a 10 means you’re bouncing off the walls with energy. Create pre-game routine exercises that land you at or close to your number when your game begins.
Concentration
What should you be focusing on before your games? Are there a few pointers from coach that you want to keep in mind when you take the ice? Do you want to try and focus more on what is within your control? What can you do to show up as a great leader in this game? Prime your mind with these thoughts as you prepare to execute in-game.
Effective Thinking
This is a broader take on concentration. An athlete with effective thinking is not only concentrating on relevant cues, but they’re also making an effort to problem solve effectively, consider the facts more than emotions, and process information with efficiency. The athlete who is thinking effectively also maintains an inner-voice that is optimistic and objective, not pessimistic and emotional.
To summarize, components of your routine have a scientifically supported link to improving performance. They are flexible, help you feel more familiar with your environment, and prepare you to compete near your potential. Rituals represent behaviors that have no real impact on your game. As long as you recognize your ritual as a fun tradition and not something that needs to be done to perform well, continue with your rituals while you pay more attention to rounding out and executing your routines.
