Anybody who’s spent a career in sports will tell you that their game is a game of failure. Baseball is the most notorious for this motto, but the reality is every sport has a remarkably high rate of disappointment. Whether it’s a missed shot, a turnover, or an unexpected loss, mistakes are inevitable. What separates elite athletes from the rest is not their ability to avoid failure, but how they respond to it.

The Release-Reset-Refocus Routine

Mistakes happen! But instead of dwelling on them, elite athletes have a structured way to move forward. The Release-Reset-Refocus (RRR) Routine is a powerful tool for athletes to regain control, stay present, and perform at their best.

1) Release: Let Go of the Mistake

The first step is to acknowledge the mistake and release it. Holding onto frustration, disappointment, or self-judgment only keeps you stuck in the past. Find a physical or mental cue that helps you let go, such as:

• Taking a deep breath and exhaling the mistake.
• Using a keyword like “Next play” or “Let it go.”
• Shaking out your arms or clapping your hands as a physical reset.

2) Reset: Regain Your Composure

Once you’ve let go of the mistake, the next step is to reset. This means centering yourself, calming your nervous system, and shifting your focus to what matters now. Use techniques like:

• The BAR Method:
  • Breathe: Take a slow, deep breath to relax.
  • Accept: Acknowledge what happened without judgment.
  • Respond: Shift your focus back to the present moment.
• The WIN Principle:
  • What’s
  • Important
  • Now

By asking yourself “What’s important now?” you bring your attention back to the next play instead of dwelling on the last one.

3) Refocus: Get Back in the Game

With your mind clear and emotions managed, the final step is to refocus. The goal is to channel your energy into executing the next play with confidence and precision. You can do this by:

• Using a performance cue (e.g., “Attack,” “Be strong,” or “Stay sharp”).
• Mentally rehearsing what success looks like in the next moment.
• Locking into the ABC’s of Performance:
  • Act on your game plan.
  • Be present.
  • Control what you can.

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Actionable Tips for Athletes

• Use the sidelines or bench as a mental reset zone. Instead of overanalyzing mistakes, use the time to breathe, refocus, and set clear intentions.
• Develop a personal reset routine. Whether it’s a deep breath, a self-talk phrase, or a physical gesture, create a habit that signals to your brain that it’s time to move on.
• Train your mindset like a muscle. The more you practice these skills in training, the easier it becomes to use them in competition.

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Key Take Aways:

1️⃣ Failure is Inevitable—Your Response Matters

Mistakes happen in every sport, but elite athletes don’t dwell on them. Instead, they use structured routines to move forward quickly and stay focused on the next play.

2️⃣ Use a Release-Reset-Refocus Routine

To perform at your best, develop a strategy to let go of mistakes (Release), regain composure (Reset), and shift focus to what matters now (Refocus). Techniques like the BAR Method (Breathe, Accept, Respond) and the WIN Principle (What’s Important Now) help athletes stay present.

3️⃣ Train Your Mindset Like a Muscle

Mental performance is a skill that requires consistent practice. Using self-talk, breathing techniques, and intentional focus strategies in training makes it easier to stay mentally strong during competition.

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Self Reflective Moment

Mistakes are part of the game. But your response to them determines your future success. Next time you face adversity, ask yourself:

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