How to Focus on What You Can Control
Summary: Athletes often struggle when they focus on uncontrollable aspects of their sport, such as referee calls, injuries, or weather. This distraction can create negative emotions, reduce performance, and take attention away from the present moment.
There are so many things outside your direct control in sports.
In sports, there are countless things you cannot control, for example:
- playing time
- judges’ scores
- weather
- referee calls
- playing conditions
- trash talking from the other team
- spectators
- injuries
- teammates… the list goes on.
Focusing on the Uncontrollables Impacts you in a Number of Ways:
- When you focus on the uncontrollables, you take your head out of the game.
- When you focus on the uncontrollables, you create negative emotions.
- When you focus on the uncontrollables, you are no longer immersed in the present moment.
- When you focus on the uncontrollables, your performance declines rapidly.
Washington Redskins receiver, Terrelle Pryor, recently admitted that his play on the field has been affected because he was focusing on things outside of his control.
Pryor was a top free agent signed by Washington in the off-season, who was seen as a difference-maker and a player who could help the team get to the top.
Pryor’s production has dropped significantly this year and he was benched after one snap in the sixth game of the season against their divisional rivals.
After the game, Pryor apologized for his inconsistency and lack of on-field focus all stemming from his focus on an uncontrollable, playing time.
PRYOR: “I’m used to the rock in my hand early and often. I have great teammates and understand it’s not realistic with the great talent we have. That’s something that’s tough and an ongoing battle in my own mind. And I’m ready to control that focus and get back to pinning my ears back and playing ferocious how I know how! I’m ready.”
What Exactly Can you Control in Sports?
Preparation:
Your preparation includes: your level of training, your diet, your attention to mental skills, your game plan or competitive strategy, your technique, your competition warm-up, your pre-game routine, etc. When you prepare meticulously, you feel more confident and in control.
Effort:
Effort includes: your training intensity, your competition intensity and your attention to technique refinement. Hard work often separates the good from the great.
Attitude:
Attitude includes: your mindset towards competition, your perspective towards adversity, the content of your thoughts, your approach to training and an arduous season, your response to mistakes and your response to bad officiating. Your attitude is everything when it comes to competing.
Focus:
Your focus is what you choose to pay attention to. If you can focus on the positive and immerse yourself in the moment, you will give yourself a big advantage over your competition.
Focusing on the controllables will help you keep your head in the game, emotions in check and performing at your peak.
How to Focus on What You Can Control:
Focusing on what you can control is so important but you must know the certain aspects in your sport that you can control.
Make a list of all the things you can control in your sport, such as effort, your role, and attitude.
Be aware when you start to focus on what you can’t change or control in your sport. Notice when your mind is drifting to the uncontrollable things.
Quickly refocus on the important things that will help you execute your position in that moment.
5 Tips for Focusing on What You Can Control in Sports
1. Identify Controllables vs. Uncontrollables
Make a clear list of what you can control—your preparation, effort, attitude, and focus—and what you cannot, such as referee calls, weather, or teammates’ performances.
2. Prioritize Preparation
Invest in training, technique, nutrition, mental skills, and your pre-game routine. Preparation gives confidence and ensures you are ready regardless of uncontrollable factors.
3. Control Your Effort
Focus on training intensity, competition intensity, and refining your skills. Consistently giving maximum effort is within your control and separates good athletes from great ones.
4. Maintain a Positive Attitude
Your mindset, perspective on adversity, and reaction to mistakes or poor officiating are controllable. A strong, positive attitude keeps you mentally sharp and resilient.
Learn more about how to control your focus with “The Focused Athlete” audio and workbook program…
Related Sports Psychology Articles:
- How To Refocus Quickly When Distracted
- What’s the Best Program for My Young Athlete?
- How to Control Your Focus
Boost Your Self-Confidence With Expert Mental Game Coaching!
Expert mental game coach Dr. Patrick Cohn can help you overcome your mental game issues in sports with personal coaching. We do mental training with athletes of all levels and ages–about 12 years and up. And mental training is not just for elite or professional athletes.
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FAQ: How to Focus on What You Can Control
Q: What are controllables in sports?
A: Controllables include your preparation, effort, attitude, focus, and mental skills. These are factors you can directly influence to improve performance.
Q: Why is focusing on uncontrollables harmful?
A: Worrying about things you cannot control creates negative emotions, distracts from the present, and reduces performance quality.
Q: How can I redirect my focus during a game?
A: Notice when your mind drifts to uncontrollables, then consciously refocus on effort, attitude, and executing your role. Quick mental cues help.
Q: Can focusing on controllables improve confidence?
A: Yes. When you consistently focus on what you can control, you feel prepared, capable, and more in command of your performance.
Q: How do I start implementing this focus strategy?
A: Make a list of controllable aspects in your sport, practice focusing on them in training, and use mental reminders during games to stay present.
Dr. Patrick Cohn is an expert mental performance coach who has helped athletes for over 30 years enhance their performance. Dr. Cohn earned a master’s degree in sports psychology from CSUF and a Ph.D. from the University of Virginia, specializing in Applied Sports Psychology.