Momentum in sports is one of those things that can feel like magic when it’s on your side.
You’re playing in the zone, everything seems to click, and success feels effortless. But when momentum slips away, it can feel equally mystifying. As though you’re stuck in quicksand and nothing you do works.
The good news is, you can regain momentum.
It’s not about luck or waiting for things to magically turn around. It’s about taking intentional steps to shift your mindset and performance back on track.
In this article, we’ll break down four actionable steps you can take to regain momentum when you’ve lost it. By the end, you’ll have a clear game plan to reset your focus, rebuild your confidence, and take control of your performance.
Step 1: Pause and Reset Your Mindset
When you’re struggling, the natural reaction is to push harder, hoping sheer effort will bring back the results you want. But often, this only leads to frustration and burnout. Instead, the first thing you need to do is pause and reset your mindset.
Take a Step Back
Think of momentum like a train on a track. If the train starts derailing, accelerating won’t help; you need to stop, assess, and put it back on the right path. Take a moment to step away mentally. This doesn’t mean giving up—it means creating space to refocus.
Use a Grounding Technique
One effective way to reset your mindset is through grounding techniques. For instance, try a simple breathing exercise:
- Inhale deeply for four counts.
- Hold your breath for four counts.
- Exhale slowly for six counts.
- Repeat for a few minutes until you feel calm.
Grounding helps reduce the mental noise and frustration that come with losing momentum, allowing you to think more clearly.
Reframe the Situation
Instead of dwelling on what’s gone wrong, shift your focus to what you can control moving forward.
Ask yourself:
- What’s one small adjustment I can make right now?
- What’s one thing I’m doing well, even if it feels minor?
This reframing shifts your mindset from a problem-focused view to a solution-focused one, setting the stage for progress.
Step 2: Refocus on the Process, Not the Outcome
When you lose momentum, it’s easy to become fixated on results. Whether it’s winning a game, hitting a certain statistic, or outperforming your competition, this outcome-focused mindset often leads to even more anxiety and underperforming.
Why the Process Matters
The process is where you have control. You can’t guarantee an outcome, but you can control the effort, strategies, and mindset you bring to each moment. By focusing on the process, you’ll naturally improve your performance, and the outcomes will follow.
Set Process-Oriented Goals
Break your performance down into specific, actionable steps. For example:
- Instead of saying, “I need to score 20 points today,” focus on “I’ll stay aggressive and take open shots when I see them.”
- Instead of thinking, “I can’t make any errors,” focus on “I’ll focus on my footwork and follow-through.”
By shifting your attention to the present moment and controllable actions, you’ll reduce the pressure and rebuild momentum naturally.
Practice Visualizing Success
Visualization is a powerful tool for athletes. Before your next game or practice, try a quick visualization exercise:
- Close your eyes and visualize yourself performing one key action perfectly—whether it’s sinking a free throw, hitting a clean forehand, or nailing a precise pass.
- Engage your senses in the visualization. What does the ball feel like? What sounds do you hear?
- Open your eyes and carry that focus into your performance.
Visualizing success helps you stay grounded in the present moment, reducing distractions and enhancing your execution.
Step 3: Rebuild Confidence Through Small Wins
Losing momentum often goes hand in hand with a dip in confidence. To regain your footing, focus on creating small wins—those manageable victories that rebuild belief in your abilities.
Start Small
You don’t need a grand, game-changing moment to regain confidence. Sometimes, it’s as simple as:
- Completing a basic drill perfectly in practice.
- Making one solid defensive play.
- Staying focused for one set, one quarter, or even one play at a time.
Small wins create a ripple effect, building the foundation for bigger successes. Celebrate these moments, no matter how minor they may seem.
Use Positive Self-Talk
Your inner dialogue has a massive impact on your confidence. Replace self-critical thoughts like “I’m terrible today” with productive statements like:
- “I’m capable of turning this around.”
- “I’ve overcome tough situations before, and I can do it again.”
Positive self-talk isn’t about ignoring reality; it’s about focusing on the parts of reality that empower you.
Reflect on Past Successes
When doubt creeps in, remind yourself of past moments when you performed well under pressure.
What worked then? How did you prepare?
Use those experiences as evidence that you have what it takes to succeed again.
Step 4: Create Momentum with Energy and Effort
Momentum isn’t something that happens to you—it’s something you create. The fastest way to rebuild momentum is by bringing energy and effort to every moment, even when it feels tough.
Energize Your Team (or Yourself)
If you’re part of a team, your energy can inspire others. Whether it’s cheering for a teammate, diving for a loose ball, or celebrating a small victory, your effort can be contagious.
If you’re an individual athlete, focus on bringing energy to your preparation, routines, and attitude.
Lean into Effort, Not Perfection
One of the biggest blockers to momentum is the fear of making mistakes. Instead of striving for perfection, strive for effort.
Tell yourself:
- “I’m going to give 100% on this play, no matter the outcome.”
- “Effort and intensity are my only goals right now.”
Effort creates opportunities, and opportunities lead to momentum.
Stay Consistent
Momentum isn’t rebuilt in one big leap. It’s a series of consistent, intentional actions.
Focus on:
- Sticking to your routines, even when you’re frustrated.
- Showing up with the same energy and focus every day, regardless of results.
- Trusting the process, knowing that effort compounds over time.
Final Thoughts
Regaining momentum isn’t about waiting for circumstances to change or for luck to swing your way. It’s about taking intentional, actionable steps to reset your mindset, refocus on the process, rebuild your confidence, and bring energy and effort to every moment.
The next time you feel like momentum has slipped away, remember: you have the tools to take control and turn things around.
Click here if you’re interested in learning about the one-on-one mental coaching I offer.
As an athlete, your journey is filled with ups and downs. Losing momentum is just one challenge among many, but it’s one you’re fully capable of overcoming.
Keep pushing, stay focused, and trust in your ability to rise again. Momentum is within your reach—it’s just waiting for you to create it.
Thank you for reading and I wish you the best of success in all that you do.
