Viewpoint Performance Consulting

Focus cues help calm the mind as you give your thoughts direction. Our mind can wonder, especially when feeling stressed or anxious.

Focus cues are verbal, visual, and behavioral.

Verbal: a phrase to remind yourself to focus on the present moment.
- example: Right now I am working on _______ skill.
Visual: something to look at to remind yourself of what is important at that moment.
- example: look at the top right corner of the goal post to focus on being at practice
Behavioral: a simple action to bring focus back to the task at hand
- example: snap fingers as a reminder to snap attention back to playing the game

Come up with what you feel will work, try it out for a couple weeks, and adjust as needed.

There are many different relaxation techniques to use that focus on areas such as muscles or breathing.

One technique that focuses on breathing is called 6-2-7.

To use this tool:
- take a long deep breath in through your nose for 6 seconds
- hold for 2 seconds
- breath out slowly through your mouth for 7 seconds
Repeat at least 3 times counting slowly.

As you do this, your mind is focused on your breathing and the numbers which gives your mind a break from any anxious thoughts. Your body will also start to feel relaxed.

This is a great tool to use when getting ready for a competition or game, or learning that new skill you feel worried about trying.

Pressure, frustration, anxiety all add up and take away from our ability to do our best.

Find ways that help you relax your mind and body. Doing so will help you be able to bring your focus back to what you can control and what is important.

There are many different types of relaxation techniques. Try them out and find what works best for you.

Anxiety pulls our focus, our thoughts, our intentions away from what is most important in the moment.

Give your thoughts some help by providing specific ideas to focus on.

Plan out your goals and then focus on each small step, one at a time.

Take Hold of what you Can Control

When we get anxious, we tend to dwell on things outside of our control: competition dates, teammates, opponents, coaches, what others are doing, etc.

All you can truly control has to do with yourself: your effort, your attitude, your perspective, etc.

Understand what you can control, and then put your mind's focus on those things so you can reach your goals, and beyond!

Share your goals with someone who can check in with you to see if you are staying on the path to those goals.

As we reach towards goals, we may feel overwhelmed and discouraged.

Having a trustworthy person to walk alongside us and provide support and encouragement can help us keep taking those small steps, one at a time.

The best way to achieve your goals is to break them down into smaller goals.

What medium sized tasks need to be completed in order to reach the ultimate goal?

What small tasks need to be completed to reach those medium sized goals?

Write it out to process and see clearly.

Then start taking one small step at a time.

Goal setting is important. But it can feel overwhelming.

We all have goals we want to reach.

The best way to tackle those goals is by taking one small step at a time.

Small steps over time take us down the path that leads to reaching our goals.

Take your time. You got this!

Confidence builds us up and helps us accomplish our goals.

Sometimes, doubt begins to lower our confidence.

Use tools and skills to hold on to your confidence and remember the belief you have in yourself.

Let your resilience and the truth about what you can do be louder than the doubts.

You got this!!

Looking back at all the things you have accomplished helps you remember what you are capable of achieving!

Take those moments, put them together, remember how you got there, and use them to build up your confidence.

Belief in yourself is powerful!

Build up your confidence by looking at how far you've come.

What goals have you already reached?
What growth do you see you have made?
What are your accomplishments?

Think on these answers as reminders of what you are capable of accomplishing.