As an athlete, one of the most powerful mindset shifts you can make is learning how to be non-judgmental — especially toward your own performance.
This doesn’t just mean not judging your teammates or opponents. What I’m really talking about is not judging yourself during games and practices.
This idea isn’t something I came up with on my own. It’s actually inspired by a concept I first encountered in the book The Inner Game of Tennis. I’ve thought about it a lot recently, especially during some one-on-one coaching calls with athletes.
In this article, I want to explain what it means to take a non-judgmental approach, why it matters, and how you can start applying it to your own game.
What It Means to Be Non-Judgmental
Being non-judgmental means not constantly labeling your performance as “good” or “bad” while you play.
For example:
-
You miss a shot — “That was a bad shot.”
-
You make a shot — “That was a good shot.”
Sounds simple, right? But here’s the problem…
When you start judging your every move, you’re constantly bouncing between emotional highs and lows.
You’re in the moment…then out of it.
Focused…then distracted.
That kind of up-and-down mental state can destroy your flow, rob you of confidence, and keep you from performing freely.
The Trap of Judgment in Action
I was recently on a call with a professional basketball player I’m coaching. He told me how, during practice or games, every time he takes a shot and misses, he thinks, “That was a bad shot.”
And when he makes a shot? “That was a good shot.”
Now, sure, thinking something was good can create momentum. But for him, he realized something deeper…Every time he judged a moment in the game, it took him out of the moment.
Instead of staying present and in flow, he was reacting to every result. He was in the game…then out of it. Over and over again.
So, he started practicing being non-judgmental. That meant no longer labeling each shot as good or bad. Whether it was a make or a miss, he stayed focused on what he was doing — not how he felt about it.
Afterward, he’d go back and evaluate things more objectively. But in the moment, he stayed present. And that made a big difference.
Another Example: Confidence & Competition
On another recent call, I was working with a high school volleyball player who was just starting his club season. The competition was tougher, and his confidence was dropping.
He told me:
-
“What’s the point of trying if I’m not as good as these other guys?”
-
“I don’t feel confident unless I play well.”
Because of that mindset, he’d developed this constant judgment loop:
“That was good… that was bad… that was bad again… oh that one was good…”
The result? His confidence would swing up and down constantly. And just like the basketball player, his judgment was pulling him out of the present moment and hurting his performance.
Why Judgment Hurts Performance
Judging yourself during a game leads to:
-
Emotional reactivity
-
Inconsistent focus
-
Decreased confidence
-
Overthinking
-
Less enjoyment and trust
Instead of just playing, you start thinking:
-
“Was that good enough?”
-
“Did I mess up?”
-
“Is my coach upset?”
You’re not just in the game… you’re analyzing the game while trying to play it. And that’s exhausting.
Try This: Non-Attachment to the Outcome
This whole concept of being non-judgmental is tied to another powerful mental skill: non-attachment.
Non-attachment means emotionally separating yourself from the outcome. You’re still giving effort. You still care. But you’re not obsessed with the result.
For example:
-
Instead of needing every shot to go in, you focus on your form and trust the process.
-
Instead of beating yourself up after every mistake, you simply acknowledge it and move on.
This frees you up to stay relaxed and focused.
A Simple Tip to Practice Non-Judgment
I know this idea sounds great — but it’s not always easy to apply in real time.
So here’s a simple strategy you can use during games or practices:
Recognize the Judgment
First, notice when you’re judging yourself:
-
“That was bad.”
-
“I’m not playing well.”
-
“That pass was terrible.”
Take a Deep Breath
Pause. Inhale for four seconds… exhale for four seconds.
This slows your reaction and brings you back to the present moment.
Repeat This Phrase: “Be Non-Attached”
Tell yourself:
“Be non-attached.”
Use that phrase as a reminder to let go of the judgment and just keep playing.
Evaluate After — Not During
Now, this doesn’t mean you never evaluate your game.
You should!
But save that evaluation for after the drill, after practice, or after the game.
Once you’re done, then go back and look at what happened:
-
What did I do well?
-
What can I work on?
Take an objective view. Avoid labeling the whole game as good or bad — it was just a game. Some things went well, and some things didn’t. Both are opportunities to grow.
Let Go of the Labels
Here’s the bottom line:
The more you judge yourself, the less present you are.
The less present you are, the worse you play.
So instead of constantly labeling everything as good or bad…
Let it be what it is.
A practice is a practice. A play is a play. A game is a game.
Stay in the moment. Be less emotional. Focus on what you’re doing — not what it means.
That’s how you build consistency, confidence, and mental freedom in your sport.
Want Help Building This Mindset?
I know learning to be non-judgmental isn’t easy. That’s why I work with athletes one-on-one in a 12-week mental performance coaching program where we tackle these exact challenges.
Click here to schedule a free introductory coaching call to learn more.
I’ve also created two online courses:
And if you’re more of a reader, check out my books:
Thank you for reading and I wish you the best of success in all that you do.
