Focus is not about shutting everything out; it’s about directing your energy toward what matters most. It’s the ability to control your attention and concentrate on the task at hand, despite external distractions or internal noise. Scientifically, it involves activating the brain’s prefrontal cortex—the area responsible for decision-making and goal-directed behavior—while quieting the amygdala, which can trigger stress and emotional responses. For athletes, focus is the bridge between preparation and execution, transforming potential into performance.

Adding a routine specifically designed to enhance focus is a game-changer. It primes your mind to block out distractions, tune into critical details, and react with precision under pressure. A well-designed pre-game focus routine not only reduces anxiety but also creates a sense of control and consistency, giving you a psychological edge over competitors. The result? Clearer decisions, sharper movements, and the confidence to perform at your peak.

Your Pre-Game Focus Routine

This 3-step routine is designed to prepare your mind and body for peak performance. Each step builds on the last, combining science-backed techniques to calm your nerves, center your thoughts, and lock in on your objectives. Whether you’re battling distractions or pre-game jitters, these steps will ensure you’re mentally ready to compete at your best.

Step 1: Controlled Breathing

Input: Find a quiet space and dedicate 2-3 minutes to focusing solely on your breath. Use a box breathing technique: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.

Action: Sit or stand comfortably, close your eyes, and eliminate distractions. As you breathe, release tension from your shoulders, neck, and jaw. Concentrate on each breath, feeling your body relax and your heart rate slow. This process helps ground you in the present moment and prepares your mind for focus.

Output: Your body is relaxed, your heart rate is steady, and you feel grounded to continue the routine.

Step 2: Performance Readiness Measure (PRM)

Input: Take a moment to rate your mental and physical readiness on a scale of 1-10. Identify specific areas of concern, such as tight muscles or low energy, and consider what adjustments might help.

Action: Perform a deliberate scan of your physical and mental state. For mental readiness, rate your focus, confidence, and emotional calmness on a scale of 1-10. For physical readiness, rate your energy level, muscle tightness, and overall mobility. Use these ratings to pinpoint areas that need immediate attention. For example, stretch out tight muscles; use dynamic movements, hydration, and a cold towel to boost energy; or use affirmations and music to reset your mindset. This step helps align your readiness with the demands ahead by addressing specific concerns.

Output: You’ve addressed any weak points and feel prepared to focus on the next step.

Step 3: Visualization

Input: Spend 3-5 minutes creating a mental rehearsal of your performance. Focus on vivid details of success—specific movements, strategies, and outcomes, and incorporate a self-talk script to reinforce affirmations.

Action: Close your eyes and build a mental movie of the upcoming game, match or event. Imagine yourself executing key techniques, overcoming challenges, and feeling the satisfaction of success. Pair this visualization with a self-talk script, such as repeating affirmations like, “I am prepared,” “I stay calm under pressure,” or “I focus on what I control.” Engage all your senses: hear the sounds of the game, feel the textures of the equipment, and embrace the emotions of winning. This combination of visualization and self-talk primes your brain for peak performance by reinforcing confidence and readiness.

Output: Your mind is sharp, your confidence is high, and you’re fully prepared to perform.

A Routine for Focus that is Simple, Effective, and Powerful

This 3-step routine is simple, effective, and powerful.

• Simple: Each step is easy to learn and execute, making it accessible for athletes at any level. Simplicity ensures consistency, so you can rely on this routine every time without overcomplicating your preparation.
• Effective: These techniques are backed by science and used by elite performers across disciplines. They target the root causes of pre-game stress—like nerves and distractions—and replace them with focus and readiness.
• Powerful: By addressing both the mental and physical aspects of preparation, this routine transforms how you approach competition. It builds confidence, sharpens focus, and creates a psychological edge that sets you apart from your opponents. Controlled breathing calms your body, PRM ensures you’re physically and mentally ready, and visualization locks in your confidence. When you follow these steps, you’ll step into every competition focused, composed, and ready to give your best effort. Great performances start with great preparation, and this routine gives you the edge to succeed.