Control Your Focus to Let Go of Mistakes
Summary: Letting go of mistakes is one of the hardest but most essential skills for athletes. Dwelling on errors creates a split focus, leaving part of your mental energy in the past and increasing the chance of more mistakes. True focus requires staying in the present—where performance happens.
Letting go of mistakes is a difficult task for many athletes, but a super important skill for all.
If you dwell on the last play, poor routine, error or bad performance and let it to fester in your mind, this leads to more mistakes and a downward spiral.
The memory of mistakes creates a split focus where it divides your focus.
When you have a split focus, half of your mental energy on the past, this is no different than giving half the amount of physical effort in a competition.
If you are not fully present in the moment, you risk making more mistakes and becoming frustrated.
Dwelling on the past is a focusing problem. The mistake is over, but you cannot let go because it is upsetting or frustrating.
How Does your Concentration Work?
Well, you have three moments in time where you can place your focus:
- The Past – While you can learn from the past, reliving past mistakes only serves to crush confidence and misplace your focus.
- The Future – If you have difficulty letting go of mistakes, this leads to fear of repeating those mistakes in the near future. This leads to playing it safe.
- The Present – Focusing on the present requires you to let go of the past and play with no expectations. In essence, focusing on the present is a matter of just performing with no judgment of how you are doing.
Matthew Stafford, quarterback for the Detroit Lions, is the highest paid player in the National Football League. Despite his contract and being one of the best players in the league, Stafford is not immune from mistakes.
Stafford’s first pass of the 2017 season was a pick-6 and put the Lions behind early in the game. But Stafford remained focused and led his team to score 20 points in the fourth quarter to complete the comeback victory.
After the game, Stafford talked about the importance of letting go of mistakes, moving on and focusing on the present.
STAFFORD: “Focusing on a mistake keeps the attention on yourself. What did I do? How could I have avoided that? They’re worthy questions. Just ask them after the game is over. Your teammates are counting on you to play now, not answer for something in the past while there is still time to get the job done… Keep playing, this is what we talk about.”
Playing in the present is the best way for mistakes to be contained to the past.
How to Let go of Past Mistakes:
Cue yourself after a bad play, routine or performance, and tell yourself, “Move on,” or, “That’s in the past.”
First you have to recognize you’re dwelling, which is half the battle. Then you have to adjust your focus.
Next, ask yourself: “What do I focus on right now to help my team or perform this play?”
5 Tips for Athletes to Let Go of Mistakes
1. Stop Dwelling on Past Errors
Replaying mistakes in your head splits your focus and drains confidence. Learn from errors after the game, not during competition.
2. Focus on the Present Moment
Athletes perform best when they stay fully present. Instead of worrying about what already happened or fearing the next mistake, commit your energy to the play in front of you.
3. Use Mental Cues to Reset Quickly
Simple phrases like “Move on” or “That’s in the past” act as mental triggers to shift your concentration back to the task at hand.
4. Learn from Elite Athletes’ Mindset
Detroit Lions quarterback Matthew Stafford bounced back from a pick-6 on his first throw of the 2017 season to lead a comeback victory. His secret? Letting go of mistakes instantly and focusing on the next play.
5. Ask Yourself the Right Question
After a setback, refocus by asking: “What can I do right now to help my team succeed?” This question redirects your attention to controllable actions instead of lingering frustration.
Related Sports Psychology Articles:
- Letting Go of Mistakes in Competition
- Moving Past Missed Opportunities in Competition
- The Benefits of Mental Game Training
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FAQ: Focusing on The Present Rather Than Past Mistakes
Q: Why is it harmful to dwell on mistakes in sports?
A: Dwelling splits focus, lowers confidence, and increases the likelihood of repeating errors. It also keeps your attention in the past instead of the present moment where performance matters.
Q: How can athletes shift focus after a mistake?
A: Use short mental cues like “Move on” or “That’s in the past.” These reminders help reset concentration and bring focus back to the current play.
Q: What role does focusing on the present play in peak performance?
A: Staying present allows athletes to perform without judgment, pressure, or fear of repeating mistakes. It ensures all mental energy is directed toward execution in the moment.
Q: What example shows the power of letting go of mistakes?
A: Matthew Stafford threw a pick-6 on his first pass of the 2017 NFL season but refocused, let go of the error, and led his team to a comeback win.
Q: What’s a practical question to ask yourself after a mistake?
A: Ask, “What do I focus on right now to help my team or execute this play?” This shifts attention away from the error and toward immediate action.
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.