Mastering the Controllable In Sports

You’re gearing up for your next big game, and anxiety starts to creep in. Maybe you lost the last one in a close matchup, or you know that your next opponent can really get under your skin.

On top of that, the weather is terrible and the crowd is so rowdy you can't seem to focus.

Your own doubts are all you can think about. Still, none of that matters as long as you win. You have to win!

This is the kind of dialogue many athletes experience before a competition. The mind drifts, and anxiety takes hold, drawing attention to everything that could go wrong and, most frustratingly, to things beyond your control.

These thoughts are natural, but they’re also distractions. This thinking pattern almost guarantees a stressful, nerve-wracking lead-up to the event. If you’re an athlete, wouldn’t you prefer a better way to approach your game?

As a mental performance consultant, I can tell you there is a better way—one that helps calm your mind and focus your energy.

Control.

The feeling of control is something we all chase. Think about how you prepare for competition: you pack your gear, review your strategy, make sure you have everything ready.

You do this so that when something unexpected happens, you’re still prepared to take control and perform at your best.

The same principle applies to your mind. Training your mind to focus on what you can control helps you stay composed and calm when the unexpected happens.

So, what does that look like?

When it comes to control, the only things truly within your power are your actions, your attitude, and your preparation.

So, when anxiety inevitably hits before a game, how can you shift your focus back to what you can control?

Let’s return to our anxious athlete from earlier. They’re focused on uncontrollable factors: past losses, the strength of their opponent, the weather, and the pressure to win. To regain control, the athlete must bring their attention back to themselves.

“What can I do right now?”

You can’t guarantee a win, but you can control your focus. Set a clear goal to play with intensity and execute a specific skill—whether it’s perfecting your free throw in basketball, improving your footwork in soccer, or sticking your landing in gymnastics.

External conditions like the weather or crowd? Out of your control. But you can manage their impact by preparing—whether that’s staying hydrated in hot conditions, or blocking out noise with a pre-game routine that keeps you centered. And while you can’t change past performances, you can control how much mental space they occupy. Pre-competition journaling can help you clear lingering thoughts, allowing you to focus on the present.

Ultimately, while many factors remain beyond your control, your attitude is always yours to choose. Remind yourself that the best athletes aren’t made in easy conditions; they’re forged in the toughest situations.

True mental toughness comes from redirecting your attention to what’s within your control right now.

If you’re a coach and notice your athlete overthinking or complaining before a match, help them set goals within their control.

If you’re a parent and see your child feeling nervous or frustrated, encourage them to focus on small, manageable actions, like maintaining a positive attitude or sticking to their pre-game routine.

If you’re an athlete, recognize when your mind starts drifting to uncontrollable factors, and bring your focus back to what you can do—your effort, your preparation, and your mindset in the moment.

Focusing on what you can control is a skill that builds confidence.

Before consistently winning competitions, you must master winning the mental game—by focusing on what’s in your hands, not what’s beyond your reach. So the next time you step onto the field, court, or track, ask yourself:

"What can I control today?" Master that, and the rest will follow.