Learning to maintain focus

Even with pre-performance routines in place, it can be hard to maintain focus in training and competitions, making learning and practicing skills to sharpen focus integral to success. There is a myth that people are either good at focusing or they are not. This fixed mindset about focus is very limiting and is also incorrect. Building the ability to focus is similar to building strength in the gym. Although it is true that we all possess some innate abilities, with the right training program you can increase your strength significantly. The same is true with focus. There are various exercises that can build your mental focus and concentration with a commitment to practice over time. Imagine treating your mind like a muscle. If you work to develop it with repeated practice, you will see results. Try the following mental drills and see if they help to improve your focus and attention!

Object Stare

Try this three-sequence mental drill to work on increasing your ability to focus! Find an object from your sport, like a ball, stick, or uniform, and place it directly in front of you. For the first sequence, pick a specific spot on the object and then focus your attention on that spot. As you keep your eyes on that specific spot, slowly repeat to yourself a word or phrase related to the object such as “tape,” “red, or “ball”. That word or phrase will be your “concentration cue,” or your reminder to refocus yourself when your attention starts drifting. Practice this for a couple minutes. For the second sequence, close your eyes and try to get a visual image of the object and the specific spot on the object you chose. Continue to repeat your concentration cue to yourself as you imagine the object and your mind drifts away from the spot or the task at hand. Practice this for a couple minutes.