Video transcript:
Now, we know peak performance happens in the present moment. But how do we make sure that we’re actually focusing on the present moment? One way we can do this is by creating and using a refocus routine. This is a routine that we can use to help us shift our focus back to the present moment when we notice that our minds have become distracted either during practice or competition.
A distraction can be external whether it’s a bad call, something the other team does or a mistake that we make but most of the time, it’s actually internal, when we become wrapped up in our unhelpful thoughts and feelings. The purpose of a refocus routine is to pull our attention out of heads and into the game. To create this routine, I like to think of four steps and four R’s actually. So we got recognize, recenter, release and refocus.
First step: Recognize. If we want to be able to refocus our attention back to the present moment then we have to be aware of where our attention is. So we have to notice when are mind is wandered and where it has wandered to. If we can’t recognize when our mind has wandered, we have no chance to bring it back to the game. You can practice this simply by allowing some time to be aware of where your attention is.
Two: Recenter. Once you’ve gained awareness of where your mind is wandered, find a focal point in your space that reminds you to lock back in on the present. A lot of hitteres like to find a spot on their barrel in between pitches or maybe it’s a spot in the batter’s eye. A lot of pitchers like to find a spot on their glove or their hat. Whatever this point is for you it serves as a reminder to refocus your attention back to the task at hand.
Three: Release. Take a deep breath in through the nose, feeling the belly up with air, out through the mouth. Typically when our mind becomes distracted, it’s fed up, and we don’t think and process things clearly. A deep breath helps us slow the mind and body down so that we can shift our focus more effectively. Personally, I like to do steps two and three at the same time.
And four: Refocus. In this moment what is it that you need to focus on to do the task at hand, to be the player that you’ve committed to be? Is it finding the pitcher’s release window? Is it picking up the catcher? Maybe it’s picking up the third base coach. Many players like to use self-talk cues to direct their focus. So things like, attack the glove or see it be. Whatever your focus is, make sure that it’s external, something that you can see and directly relevant to the task at hand.
Now it’s important to remember that your mind will wander. You will become distracted. It’s not about having perfect focus for the entirety of a practice or competition. What’s important is how quickly and how often you can bring it back. Practice bringing it back by creating and using your refocus routine.