Stop Trying To Eliminate Your Thoughts
In the world of sport psychology, there's a common misconception that elite athletes possess an unshakable ability to eliminate distracting thoughts entirely. While mental toughness and concentration are indeed essential skills, the truth is that even the most accomplished athletes still grapple with intrusive thoughts. What sets them apart is their mastery in shifting their focus effectively. In this short read, we'll explore the concept of shifting focus rather than eliminating thoughts and how it can benefit athletes of all levels.
Before we delve into the art of shifting focus, let's debunk a common myth. Thoughts are a fundamental aspect of the human mind. They're like the background noise in our brain, constantly humming away. Trying to eliminate them is akin to silencing the roar of a crowded stadium during a game – nearly impossible and probably counterproductive. Elite athletes, like anyone else, experience a barrage of thoughts, including doubts, worries, and distractions. The key to their success lies in how they manage these thoughts, not in eliminating them entirely.
Shifting focus means redirecting your attention away from unhelpful or distracting thoughts toward something productive and relevant to your performance. The common denominator of what you should shift your focus to lie in present-minded thinking and thoughts about behaviors or actions that you can control. Here are some practical ways to implement this concept:
1. Pre-game Visualization: Instead of trying to clear your mind of all pre-game jitters, and racing thoughts about the future, channel that nervous energy into constructive visualization. Picture yourself executing your skills effectively, scoring goals, or making reliable plays in different areas of the game you know will come up. Visualization helps you shift your focus from anxiety to confidence.
2. Mindful Breathing: When intrusive thoughts threaten to derail your focus during a game or competition, use the power of your breath. Take a deep, intentional breath to ground yourself in the present moment. This simple act can help you shift your focus from worries to the task at hand because it acts as a present-tense anchor to focus on, allowing your mind to reset. And fortunately, you have your breath everywhere you go.
3. Task-Oriented Focus: Break your performance down into smaller, controllable tasks. Instead of worrying about winning the entire game, focus on executing one play, one serve, or one shot at a time. Consider how you’ll effectively execute these basic ingredients to success. By concentrating on immediate actions, you shift your focus away from the overwhelming bigger picture which is more likely to generate intrusive, unhelpful thoughts.
4. Constructive Self-Talk: Replace negative thoughts with positive affirmations or constructive feedback. When self-doubt creeps in, remind yourself of your past successes and strengths. When you feel that’s not enough, you probably need to change something up. Be your own best coach and teammate by changing the voice in your head to one of a constructive coach that gives you objective and helpful feedback. Shifting your inner dialogue from criticism to constructive self-encouragement can work wonders for your confidence and focus.
In sport psychology, the goal isn't to eliminate thoughts entirely but to master the art of shifting your focus over and over. Understanding that thoughts are a natural part of the human experience allows athletes to navigate them more effectively. By redirecting your attention to constructive and relevant aspects of your performance, you can harness the power of focus to achieve your athletic goals. Remember, even the greatest athletes encounter distractions and doubts. What sets them apart is their ability to shift their focus, keep their eye on the prize, and strive to perform at their best despite the mental noise. So, the next time you find your thoughts wandering during a game or practice, don't fight to eliminate them; instead, learn to master the art of shifting your focus.
