The soccer ball rolls into the corner of the field, heading for the corner flag. I bear down on it, neck and neck with the opposing striker. If I can get to the ball first, the play is saved, but if he is allowed contact, a game-winning goal can present itself. I’ve made this type of play thousands of times in my life, so I feel confident in my ability to contain this threat. As the distance between the ball and myself reduces, a fleeting thought of insecurity crosses my mind. What if I overstep the ball and am left in the dust? What if I am too slow, and the game is lost due to my lack of physical ability? What if I make a fool of myself?
It is situations like this where mindfulness shows its prowess as a critical skill for an athlete. Mindfulness is defined as paying attention to the present moment without judgment. If I were to analyze that situation critically, without positive or negative bias, I could trust my training and play the game. Recognizing your own thought patterns can be challenging, especially in the beginning. However, with practice, this skill can not only change your life on the field but off the field as well.
Here are some ways that you can work on improving your mindfulness ability:
#1 Practice Breathing Exercises
Controlled breathing is a simple yet powerful way to reduce stress and increase mindfulness. Techniques such as diaphragmatic breathing, box breathing, or the 4-7-8 method can help center your mind and body. Take a few moments each day to focus on your breath, paying close attention to the sensation of air entering and leaving your lungs. This practice can calm your mind and bring you back to the present moment, especially during high-pressure situations. I like to perform breathing exercises in the locker room right before the game. It allows me to focus my thoughts on the here and now.
#2 Meditation
Meditation is a cornerstone of mindfulness practice. Setting aside a dedicated time each day to meditate can help you develop a more robust mindfulness practice. Start with five to ten minutes of quiet, seated meditation. Focus on your breath, a mantra, or a guided meditation app. Over time, you'll find it easier to remain present and grounded, even when faced with the stress and distractions of daily life. Take an athlete like J.J McCarthy, starting quarterback for the Michigan Wolverines. J.J meditated before every game, and led Michigan to an undefeated national championship season.
#3 Limit Multitasking
Multitasking can fragment your attention and make it challenging to stay present. Instead, try to focus on one task at a time. When you're eating, just eat. When you're working, focus solely on that project. By giving your full attention to each activity, you'll improve your ability to concentrate and be mindful of the present moment. In fact, the more you progress in reducing distractions, it becomes a lot harder to multitask! I have found that I can no longer scroll on my phone and watch television, I simply cannot focus outside of my present task.
#4 Journal
Writing in a journal can be a great way to reflect on your thoughts and experiences. Spend a few minutes each day recording your thoughts, feelings, and experiences. This practice can help you become more aware of your thought patterns and emotional responses. Over time, journaling can aid in understanding what triggers stress and how you can better manage those triggers through mindfulness. Although I was apprehensive about journaling, the ability to organize my thoughts in a visual way has helped me tremendously not only with stress and anxiety, but working through problems and ideas that just needed a little extra visualization for me to solve.
#5 Take Breaks to Check In
Throughout your day, take short breaks to check in with yourself. Pause what you're doing, take a few deep breaths, and ask yourself how you're feeling. Are you stressed, tired, or anxious? Acknowledge these feelings without judgment and allow yourself a moment to reset. These brief check-ins can help you maintain a sense of calm and presence amidst a busy schedule. After each block of doing an activity, I always allow myself just a few minutes to refocus myself before I begin my next task. Not only does this put a halt to the rush of thoughts in my head telling me to go go go, but I am also able to do the next task with more clarity and effectiveness.
By integrating these mindfulness practices into your routine, you can enhance your athletic performance, reduce stress, and improve your overall well-being. Just like any skill, mindfulness takes time and dedication to develop, but the rewards on and off the field are well worth the effort.
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