Reset Your Focus Toolkit

The 3-Step Reset

When your mind starts spiralling:

Notice the thought. What are you thinking about? Is it that you're not good enough or fit enough, or I must play well?

Take one slow breath Refocus on your next action. What is your role? What do you need to be doing right now?

One-Word Focus Cue

When Attention feels scattered: Pick one word: Next Calm Sharp Repeat it as you play

The Next Action Rule

When: after a mistake Ask - what's my next job? Is it to chase down the player who got the ball? Is it to get myself back into position? Nothing else matters other than your next action

2-Breath Reset Before Play

When: before kickoff/halftime Breath 1 - Slow your body Breath 2 - Lock in your focus

Narrow your Focus

When: overwhelmed/too much going on Focus on ONE thing: Your player The ball Your position

Ground Yourself Physically

When anxiety feels high Feel your feet on the ground Wiggle your fingers in your gloves Feel the gumshield in your mouth This brings you out of your head

The “Let it Go” Cue

When: stuck on a mistake Use a trigger: Clap your hands Say “gone” or “next ball” Then move on. Create a clear mental reset

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