Mental Quick Tips for Every Sport
A mistake can stay with you into the next play. A tight score can make you rush a routine you usually trust. These tips give you a short phrase to remember and one action to take when that happens.
Practice the response before you need it. Pick a situation you recognize and rehearse the action at practice so it feels familiar in competition.
Baseball • Basketball • Beach Volleyball • Cross Country • Diving • Field Hockey • Flag Football • Football • Golf • Gymnastics • Ice Hockey • Lacrosse • Rowing • Soccer • Softball • Swimming • Tennis • Track & Field • Volleyball • Wrestling
Before competition
When nerves build before the start
Short phrase to remember“One opening job”
ActionName the first action your role calls for. Picture yourself doing it once, then return to your usual warm-up.
Why it helpsA specific opening job gives your attention somewhere to go while you wait.
When the start is delayed
Short phrase to remember“Reset the warm-up”
ActionConfirm when you’ll start. Choose when to resume your warm-up and which part of your setup to repeat.
Why it helpsA restart plan helps you manage your energy during the wait.
First play or attempt
Short phrase to remember“Start with a target”
ActionChoose where to look or what to do first. Use the same setup you’ve practiced.
Why it helpsA familiar setup helps you settle into competition.
After a mistake or setback
After a mistake
Short phrase to remember“Next job”
ActionIf play is live, do your immediate job first. At the next break, exhale and name your next assignment.
Why it helpsA concrete action brings your attention back to what’s happening now.
After a disputed call
Short phrase to remember“Find the restart”
ActionWhen play stops, confirm the score or situation and get into position for the restart.
Why it helpsChecking the current situation gives you something useful to do with the pause.
When a teammate makes a mistake
Short phrase to remember“One clear call”
ActionGive a brief word of support, then communicate the next assignment you share.
Why it helpsA specific call helps both of you regroup.
When the stakes rise
Protecting a late lead
Short phrase to remember“Same setup”
ActionAt a break, check the situation. Choose one habit that helped you get the lead and carry it into the next play.
Why it helpsA repeatable habit helps you stay engaged when the finish feels close.
Trailing late
Short phrase to remember“This play first”
ActionCheck the clock or attempts remaining once. Decide what you can do on this play to give yourself another chance.
Why it helpsA clear task helps you act while keeping the bigger situation in view.
Before a deciding attempt
Short phrase to remember“Target, then commit”
ActionChoose a target you’ve practiced and use your usual setup. Give yourself enough room for a small miss when the situation allows.
Why it helpsAn attainable target gives you something specific to commit to under pressure.
When play resumes
After a comfortable win in a set or period
Short phrase to remember“Stay loose. Start sharp.”
ActionMove with intent as you return. Pick one habit to repeat from the opening play.
Why it helpsAn opening job helps you carry your intensity into the restart.
After a tough set or period
Short phrase to remember“Bring energy. Make one change.”
ActionTake a few brisk steps as you return. Choose one adjustment you can apply right away.
Why it helpsA physical reset and a clear adjustment give you a way to respond when you feel flat.
When the opponent adjusts
Short phrase to remember“Read what changed”
ActionAt the next break, name one thing your opponent is doing differently and choose a response you’ve practiced.
Why it helpsIdentifying the change helps you make an adjustment based on what you see.