How would you rate your focus during practices and games?
As an athlete, if you want to improve your performance, we need to make sure that you are as focused as possible on a daily basis and especially during games. This will involve using sport psychology tools and techniques to increase your focus along with understanding what distracts you and learning how to reset during games.
In this article, I’m going to discuss what focus is, why focus is important to you as an athlete, and then four tips you can use to improve your focus during practices and games.
What is Focus in Sports? (Sport Psychology Perspective)
Hey there, I’m Eli Straw, a mental performance coach who works with athletes from around the world on building a stronger mental game.
Sports focus involves the ability for you to be fully concentrated in the moment. This applies to both practices and games.
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During practices, focus means knowing what you’re working on that day and giving it your full attention. It means not being distracted by comparing yourself to teammates, treating practices like performances, or dwelling on mistakes. It also means not bringing outside distractions—like school, daily life, or personal stress—into practice.
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During games, focus is about staying in the here and now. If you’re distracted by past mistakes, future results, or anything that pulls your mind out of the present, your performance will suffer.
Why Focus is Important in Sports
If you’re a tennis player and all you think about during training is your upcoming tournament, you’re not focused on the drill you’re doing right now. Will you improve and be as prepared for that tournament?
No.
The same principle applies no matter what sport you play. During practices, focus increases improvement and preparation for upcoming performances.
Focus also matters in terms of playing time. If you’re working for a starting position, being focused in practice will help you perform better, which will impress your coach.
During games, focus is critical because a lack of focus leads to mental game challenges like fear of failure and performance anxiety. These develop when your mind is focused on results instead of the present moment.
For example:
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If you’re stuck on a missed shot in basketball, you’re not focused on defense or your next opportunity.
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If you’re a wide receiver replaying a dropped pass on the sideline, you won’t be fully locked in for the next play.
In short: focus increases improvement in practice and performance in games.
4 Tips to Improve Focus in Sports
1. Set Clear Intentions for Practices
I was talking to a baseball player recently who had been struggling with comparison. He was focusing too much on teammates who hit farther than him, and it hurt his mindset.
When we looked back at last winter’s workouts, he realized he had been hitting much better. Why? Because back then, he had clear intentions for practice. He knew exactly what he was working on.
When you set a clear intention, you funnel your focus onto something in your control. Some examples include:
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A basketball player focusing on follow-through.
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A tennis player focusing on footwork.
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A baseball player focusing on being present.
Without a clear intention, distractions take over. But with one, practices become more meaningful, focused, and productive.
2. Set Process Goals for Games
Just like setting intentions for practices, you want to set process goals for games.
During games, one of the biggest distractions is the result. Focusing too much on the outcome leads to fear, anxiety, self-doubt, and perfectionism. Instead, give yourself process goals—specific, controllable parts of your game to focus on.
Examples include:
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Calling for the ball.
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Giving full effort.
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Keeping positive thoughts.
These process goals give your mind a clear target that keeps you present and focused on what’s in your control.
3. Use Mindfulness During Games and During the Week
Mindfulness means being fully present. The best way to practice mindfulness in sports is through your breathing.
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In practice: If you’re waiting your turn in a drill, focus on your breathing to ground yourself in the present.
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In games: Use mindful breathing to keep your attention in the moment instead of drifting into past mistakes or future worries.
Beyond practices and games, work on mindfulness daily with mindfulness meditation. This involves focusing on your breath for a set period of time. Your mind will drift, but the practice is to bring it back.
This is the same skill you need in competition: noticing when your mind drifts and bringing it back to the present.
4. Use a Thought-Stopping Phrase to Reset
Sometimes during a game, you make a mistake and your mind gets stuck on it. In that moment, you’re focused—but on the wrong thing.
That’s where a thought-stopping phrase comes in. It’s a way to reset and refocus. For example, you might say to yourself:
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“Forget about it.”
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“Breathe.”
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“Be present.”
This simple phrase redirects your focus back into the moment. From there, you can reset onto your process goals or your breathing, instead of dwelling on distractions.
Final Thoughts
Focus in sports is about keeping your attention present—on what you’re working on during practice and, most importantly, on what’s happening in the moment during games.
Here are your four tools to build focus:
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Set clear intentions for practices.
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Set process goals for games.
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Use mindfulness during practices, games, and daily life.
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Use thought-stopping phrases to reset when distracted.
If you’re interested in improving your focus along with many other mental skills, I offer one-on-one mental performance coaching to help.
I’ve also created two online mental training courses for athletes:
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.
