--- title: "Focus Techniques During Competition: Stay Present When It Matters | Spotless Mynd" description: "Learn how to maintain concentration, block out distractions, and stay in the zone during high-pressure competitive moments. Expert tips from Jorie Hall." lang: en json-ld: | [ { "@context": "https://schema.org", "@type": "ProfessionalService", "@id": "https://spotlessmynd.com/#organization", "name": "Spotless Mynd", "alternateName": [ "Spotless Mynd Mental Performance Coaching", "Spotless Mind Coaching" ], "url": "https://spotlessmynd.com", "logo": "https://spotlessmynd.com/logo.png", "image": "https://spotlessmynd.com/og-image.png", "description": "Private mental performance coaching for competitive athletes. 1-on-1 sessions with certified coach Jorie Hall to beat nerves, build routines, and execute under pressure. 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It's skill-based training for the mental side of sports, teaching techniques like visualization, pre-game routines, and anxiety management." } }, { "@type": "Question", "name": "How is mental performance coaching different from sports psychology?", "acceptedAnswer": { "@type": "Answer", "text": "Mental performance coaching focuses on developing performance skills and is forward-looking. Sports psychologists are licensed clinicians who can diagnose and treat mental health conditions. Mental performance coaches work on building mental skills specifically for competition, while psychologists address deeper psychological issues. Many athletes benefit from both." } }, { "@type": "Question", "name": "How much does mental performance coaching cost?", "acceptedAnswer": { "@type": "Answer", "text": "At Spotless Mynd, memberships start at $97/year for the Foundations Pass (single session access) or $147/year for Performance Membership (package access). Single sessions are $250, and coaching packages range from 4-16 sessions over 3-6 months, with pay-in-full discounts available." } }, { "@type": "Question", "name": "Can mental performance coaching help with competition anxiety?", "acceptedAnswer": { "@type": "Answer", "text": "Yes, competition anxiety is one of the most common issues mental performance coaches address. Techniques include reframing anxiety as excitement, developing pre-competition routines, practicing breathing and grounding techniques, and building confidence through mental rehearsal. Many athletes see significant improvement in 4-6 sessions." } }, { "@type": "Question", "name": "What sports do mental performance coaches work with?", "acceptedAnswer": { "@type": "Answer", "text": "Mental performance principles apply universally to all sports. 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Practice this routine regularly so it becomes automatic." } }, { "@type": "Question", "name": "How can I block out distractions in sports?", "acceptedAnswer": { "@type": "Answer", "text": "Block out distractions by narrowing your attentional focus to relevant cues, using pre-performance routines to enter a focused state, practicing mindfulness to stay present, and deliberately exposing yourself to distractions in training to build immunity." } } ] } ] --- [![Spotless Mynd - Mental Performance Coaching for Athletes](/assets/logo-horizontal-DD4t4gdk.png)](/) [Home](/)[Membership](/membership) [Packages](/packages) Sports [About](/about)[Blog](/blog) [](https://www.facebook.com/myspotlessmynd)[](https://instagram.com/myspotlessmynd)[](https://www.linkedin.com/in/jorie-hall-08875a141/) [Sign In](/auth)[Free Intro Call](/intro-call)[Book](/membership) [Back to Blog](/blog) Focus & Concentration # Focus Techniques During Competition: Stay Present When It Matters Jorie Hall November 20, 2024 7 min read In the heat of competition, your ability to focus can make the difference between success and disappointment. Distractions are everywhere—crowd noise, negative thoughts, past mistakes, future worries, opponents. Learning to control your attention is one of the most valuable mental skills an athlete can develop. ## Understanding Attention in Sports Sports psychologist Robert Nideffer identified four types of attentional focus that athletes use: - **Broad-External:** Taking in the whole environment (reading a defense, surveying the field) - **Narrow-External:** Focusing on a specific external target (the ball, a target, an opponent) - **Broad-Internal:** Analyzing and planning (strategy, game plan adjustments) - **Narrow-Internal:** Focusing on internal feelings or thoughts (technique cues, calming nerves) **Elite athletes can shift flexibly between these focus types** depending on what the moment requires. Problems arise when you're stuck in the wrong type of focus—like being internally focused on anxiety when you should be externally focused on the ball. ## Common Focus Killers in Competition Before we discuss solutions, let's identify what typically breaks concentration: ### Internal Distractions - Dwelling on past mistakes - Worrying about outcomes or consequences - Negative self-talk and self-doubt - Physical discomfort or fatigue - Overthinking technique ### External Distractions - Crowd noise and reactions - Opponent's behavior or trash talk - Weather conditions - Officials' calls - Coaches, parents, or teammates ## 7 Techniques to Sharpen Your Focus ### 1\. Use Cue Words A cue word is a single word or short phrase that directs your attention to the right place. Examples: - **Technical cues:** "Low," "Smooth," "Drive," "Quick hands" - **Focus cues:** "Here," "Now," "This play," "Ball" - **Mood cues:** "Calm," "Confident," "Ready" Choose 2-3 cue words that work for you. Use them consistently in training so they become automatic triggers for focused attention in competition. ### 2\. Practice the "Next Play" Mentality What happened on the last play is gone. What might happen later doesn't exist yet. The only play that matters is the next one. After every play—good or bad—train yourself to immediately shift focus: - Acknowledge what happened (briefly) - Let it go (physical cue like adjusting your equipment) - Focus on the next task (what do I need to do NOW?) **Practice tip:** In training, deliberately practice resetting after both mistakes AND successes. Lingering on a great play can be just as distracting as dwelling on a bad one. ### 3\. Narrow Your Focus in Clutch Moments When pressure is highest, simplify. Narrow your attention to one specific cue: - A free throw shooter focuses only on the front of the rim - A golfer focuses only on a single blade of grass behind the ball - A soccer player focuses only on where they want to place the penalty kick This "tunnel vision" blocks out distractions by filling your attentional capacity with one relevant cue. ### 4\. Build Focus Routines Create short routines that trigger focused attention. A focus routine might include: 1. Physical reset (deep breath, adjust equipment) 2. Visual cue (look at a specific target) 3. Mental cue (say your focus word) 4. Action trigger (physical movement that starts your action) Use the same routine every time, whether in practice or competition. The consistency creates a reliable path to your focused state. ### 5\. Practice Mindfulness Mindfulness is the practice of paying attention to the present moment without judgment. For athletes, it's valuable because it trains your ability to: - Notice when your mind wanders - Redirect attention without frustration - Stay present rather than past or future-focused - Observe thoughts without getting caught up in them Start with just 5 minutes of daily mindfulness practice. Focus on your breath, and when your mind wanders (it will), gently bring it back. This trains the "attention muscle" you use in competition. ### 6\. Use the "Traffic Light" System Develop awareness of your focus state using a simple color system: - **Green:** Focused, in the zone, present - **Yellow:** Attention starting to drift, minor distractions - **Red:** Lost focus, dwelling on past/future, emotionally reactive Check in with yourself regularly during competition. If you're yellow, use a cue word to get back to green. If you're red, use your full reset routine. ### 7\. Train with Distractions Build distraction immunity by deliberately practicing in challenging conditions: - Play music or crowd noise during practice - Have teammates create distractions - Practice when tired or not feeling 100% - Simulate pressure situations **The principle:** If you can focus in practice with distractions, you can focus in competition with distractions. ## The Quick Focus Reset When you lose focus during competition, use this rapid reset technique: 1. **Breathe:** One deep breath to engage your parasympathetic nervous system 2. **Release:** Physically let go (relax shoulders, unclench jaw) 3. **Cue:** Say your focus word 4. **See:** Lock eyes on one specific visual target 5. **Go:** Execute This entire sequence should take 3-5 seconds. Practice it hundreds of times until it becomes automatic. ## Focus is a Skill Remember: concentration isn't something you either have or don't have. It's a skill that improves with deliberate practice. The athletes who appear to have "clutch focus" have simply practiced it more than others. Start implementing these techniques in practice today. **The focus habits you build in training are the focus habits you'll have in competition.** ### Ready to Build Unbreakable Focus? Work 1-on-1 with Jorie Hall to develop personalized focus strategies and attention control techniques for your sport. [Start Training Your Mind](/membership) ### Related Articles [Mental Routines #### Pre-Game Mental Routine for Athletes ](/blog/pre-game-mental-routine-for-athletes)[Anxiety Management #### How to Overcome Competition Anxiety ](/blog/how-to-overcome-competition-anxiety) [Spotless Mynd ](/) Mental performance coaching for athletes who compete under pressure. 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