|
| |
Getting
Back on Track When Sidetracked by Patrick J. Cohn, Ph.D.
In my work in sports psychology, I talk a lot about focusing on the process
instead of end results. Good results will come from doing your job well in the
process. Don’t set yourself up for failure by projecting outcomes or final
results. Thinking about outcomes won’t help you execute the current play or shot
right now. An outcome focus is only a distraction that takes the mind away from
what is relevant and makes you afraid of negative consequences. In order to
perform your best, stay focused on playing one throw at a time, one play at a
time, or one pitch at a time. If you start to think ahead or get distracted,
catch yourself immediately and refocus on the next shot. This is a basic skill
in sports psychology that athletes must master.
I use a simple method to help athletes get back on track when off-task. This is
called the “Three R’s”: Recognize—Regroup—Refocus.
1. The first step to changing behavior is to recognize faulty thinking. Here you
recognize that you are thinking ahead about future outcomes (“What if I miss
this shot and the team loses?”).
2. The next step is to interrupt the faulting thinking. Regroup by distracting
yourself to stop the chain of thought (“Stop thinking about the final score or
if we win or lose! That won’t help you execute.”).
3. The last and most important step is to refocus on the task in front of you.
You can do this by asking yourself a simple question: “What do I need to focus
on right now to hit this shot and execute successfully?”
The goal of using the three R’s is to help you refocus on the process of
execution when you get sidetracked. It’s OK to lose your focus momentarily, and
most athletes do at one time, but good athletes recognize when they are off task
and get back to playing in the here and now. Next time you notice you are not
off-task, try the three R’s.
| |
|
