3 Reasons You Lose Focus (and How to Train It Like a Pro)

If you notice yourself losing focus mid-game… you are NOT alone.

***On a personal note, I’ve definitely noticed that my focus is way worse on days I’ve been "doom scrolling" more than usual. The more I let my attention bounce from one post to the next, the harder it becomes to stay locked in when it actually matters. And that scattered feeling doesn’t just stay on my phone! It follows me onto the court, into conversations, and into my work.***

There’s a whole conversation to be had about how scrolling habits affect our mental performance… but we’ll save that for another post. For now, just know that if your focus has felt off lately, you’re NOT alone.

The truth is, staying focused for long periods of time is CHALLENGING. It’s one of those hidden skills that separates good athletes from great ones. Instead of beating ourselves up for zoning out or spiraling after a mistake, let's approach focus like any other skill ➔ Let’s TRAIN it!

Reason #1: Too Many Distractions

Why It Happens:

There’s a lot happening during competition: the pressure to perform, your teammates' energy, your coach shouting instructions, your opponent’s every move, and your own game plan, all hitting you at once.

👉 This leads to cognitive overload, which Weinberg & Gould (2023) describe as your attentional capacity being exceeded. In simple terms: when you try to focus on everything, you focus on nothing!

The Fix: Train Selective Attention

In Applied Sport Psychology, Williams & Krane (2021) highlight that elite performers develop attentional control, the ability to direct focus intentionally to task-relevant cues. In simple terms: focusing on what matters in the moment!

To practice this, try using cue words like:

• “Breathe” (to calm down)

• “Target” (to sharpen focus)

• “Next” (to move on after a mistake)

You can also pair this with a physical cue, like tapping your leg (to remind yourself to move). These anchors help block out distractions and bring your brain back to the present moment.

Reason #2: You Don’t Know How to Reset

Why It Happens:

You lose focus… and stay lost. You start overthinking. You panic.

This is normal. Even pros drift. But the key difference is that elite athletes know how to bounce back quickly.

👉 Weinberg & Gould call this the ability to refocus, a mental skill built through practice (not just positive thinking).

The Fix: Develop Refocus Routines

Refocus routines are short, repeatable actions that reset your mind and body between points or reps. Williams & Krane suggest integrating both physical and cognitive strategies. Tip: It is almost impossible to simply think your way out of your head ➔ use physical movements to get back into your body!

Here’s my go-to 3-step routine that I use with my athletes:

1. Physical Cue – Shake out your arms, adjust your stance, or bounce on your toes

2. Deep Breath – Use belly breathing to calm your nervous system

3. Verbal Cue or Affirmation – Tell yourself: “I’m ready,” “Let it go,” or simply “Next”

Do this consistently in training, and it becomes second nature in performance and in daily life!

Reason #3: You Time Travel

Why It Happens:

Your mind is stuck in the past (that missed shot) or jumping to the future (how good winning will feel). Either way... you’re not here.

👉 Williams & Krane explain this as a breakdown in present-moment awareness, a critical piece of performance focus. Rumination and future anxiety split your attention and spike stress levels. Focus tanks.

The Fix: Train Present-Moment Awareness

The simplest tool? Your breath and your body.

Take a deep breath. Feel your feet in your shoes or your hands gripping your racket. This grounds you.

What Does Focus Actually Feel Like?

When you’re truly locked in:

✨ You feel calm but ready

✨ You react instead of overthinking

✨ You’re confident and quick

✨ You’re in the zone

This isn’t just a lucky day. It’s trained attention.

The best part is that this translates to life off the court too!

A Quick Note for Parents & Coaches:

Want to help your athlete(s) build better focus?

✅ Integrate routines into practice, not just games

✅ Normalize resets after mistakes, make it part of the learning process

✅ Praise their focus, not just points or outcomes

These little moments of reinforcement shape long-term mental habits.

Final Thought

Focus isn’t something you have or don’t have. It’s something you train.

Just like physical skills, mental skills grow with reps. Train focus intentionally, and you’ll see it improve on and off the court.

Ready to train your focus?

I offer:

• 1-on-1 mental coaching

• Group workshops

• Team workshops & retreats

• Digital tools & self-guided resources

References

Weinberg, R. S., & Gould, D. (2023). Foundations of Sport and Exercise Psychology (8th ed.). Human Kinetics.

Williams, J. M., & Krane, V. (2021). Applied Sport Psychology: Personal Growth to Peak Performance (8th ed.). McGraw-Hill.