Why Focusing On the Outcome Is the Kiss of Death In Competition
The term “focus on the process” gets thrown around all the time in life and sport these days. I always chuckle to myself as I hear a coach or parent yell to their athlete/kid at the beginning of an important event “just have fun” (as the said kid is literally about to poop and puke himself at the same time). So how do we truly turn our heads off, get in the zone, dig deep, and still have a good time all while letting go of fear and the end result? We need to have some specific tools in our mental toolbox to help. I hope to shed some light on the topic by sharing some tips and tricks that have worked for me.
Why do we get nervous before an important competition? Because we are afraid of the outcome, or more specifically, failure to achieve the desired result. Did you know that by focusing on the outcome, you are less likely to perform at your highest potential and achieve the outcome you wanted? By focusing on the process, you are more likely to perform at your best, and gain the result you desired in the first place. But what does it mean to truly focus on the process?
Focusing vs Thinking
Thinking is connected to your ego’s investment in your sport and how important the outcome is to you. Thinking is judgmental and critical, meaning that if you make a mistake or perform poorly while in thinking mode, it hurts your confidence and causes other negative emotions such as frustration, anger, and disappointment. Thinking interferes with your ability to focus in a way that will help your performance, therefore causing you to lose motivation and confidence which leads to anxiety about not achieving your desired result, and finally causing your performance to crumble right in front of your eyes.
Focusing on the other hand involves tuning in to internal and external cues from your environment. Some examples in cycling would be focusing on your cadence, breathing deeply, squeezing your handlebars, engaging your core, keeping your eyes up, and relaxing your shoulders. If you make a mistake on something you’re focusing on, you can accept it and not be overly disappointed by failure. In focus mode, you can use a sense of failure as information to correct the problem, stay positive, and focus more constructively in the future. When I am 100% in the zone and focused, everything slows down and I am able to read the terrain more effectively. I relax my upper body, keep my vision highly tuned, and remember to breathe. I am only focused on what’s ahead and not “thinking” about who’s behind. If you do not have full command of your athletic performances, it can help to direct your focus to the technical, tactical, and mental aspects of your sport. This will distract you from “thinking” about your opponent(s) and help you to stay more present and better focused. I also remember to eat and drink which I think is interesting because I tend to forget when I am racing in a fear-based mindset like being focused on my opponents rather than my own race. If you have trouble “getting out of your head”, it means that you have not fully engrained the technical, tactical, and mental aspects of your sport to the point that these skills become innate and automatic. You must train these skills like any other muscle that allows you to perform your best. Practicing these mental skills during training is crucial in the development and ability to use them during competition. One example of this that I personally use is either racing against friends in training or using Strava to see if you can beat another athlete who is stronger than you on a segment. Only by truly challenging yourself will you be able to tap into the mindset that it takes to acquire these skills. Racing often, doing group rides, and constantly putting yourself in this type of setting is the best way to hone these skills. You will become more comfortable and confident in noticing your thought processes and slowly begin to acquire the skills needed to become more aware of your negative thought patterns and change them to positive ones.
Mindfulness Meditation
Meditation can influence an athlete’s ability to find their ‘flow’, which can enhance performance. A study at The University of New England measured whether an eight-week mindfulness training program would change levels of mindfulness and influence flow, sports anxiety, and sport-related pessimism in competitive cyclists. Twenty-seven cyclists participated in the 8-week meditation training intervention, and 20 served as controls (no meditation). Both groups completed pre and post-intervention questionnaires. The intervention group participated in mindfulness workshops, individual home-based, audio-guided meditation, and training sessions while cycling on a stationary bike. The mindfulness training group showed greater increases in mindfulness, frequency of the experience of flow, and decreases in pessimism, compared to the control cyclists. Worth noting is that the participants in the study committed to 8-12 weeks of mindfulness practice, and members relayed that their experiences didn’t ‘click’ until about halfway through the program. Therefore, while a 5-minute meditation might help calm your nerves before a race, lasting results from mindfulness training will take more time and commitment to the practice. Here are some recommendations for integrating mindfulness practice into your training-
- Search local yoga studios and health clubs for group meditation classes.
- Journal about your experience recognizing benefits in areas such as anxiety, pessimism, training, and flow.
- Meditate every day. Pick a consistent time each day. Repetition is key.
- Arrive at the race venue 15 minutes early and spend 5-10 minutes meditating alone so you can immediately put your skills to practice.
- Go online. YouTube offers many guided meditations.
- Apps-search your app store and download a meditation app geared specifically for athletes. (examples- Lucid, Headspace, Simple Habit, Smiling Mind)
Let’s face it… competition brings out the best in us but it’s how you deal with adversity in a competition that fosters a happier, healthier, relationship with your sport, and creates a mindset that keeps you motivated to perform at your highest level. If you are interested in learning more about where your mind tends to go during these challenging times and how to better focus prior to, during, and after competition then please reach out. Let’s get better together!
Nick Gould
PurEnergy Performance Coaching & Training