Repetitive thoughts can be a silent but powerful opponent for athletes. They sap your confidence, distract your focus, and hold you back from performing at your peak.
Over the years, I’ve worked with countless athletes facing this challenge, and I’ve battled it myself during my own playing days.
The good news? You don’t have to stay stuck in these mental loops. There are proven ways to break free from repetitive thoughts, reclaim control over your mind, and step onto the field or court with full confidence.
In this article, I’ll walk you through strategies to stop repetitive thoughts in sports. Along the way, I’ll share examples from my own life and experiences with athletes I’ve coached, so you can see how these methods play out in real-life situations.
What Are Repetitive Thoughts in Sports?
Repetitive thoughts, often referred to as rumination, are those persistent, nagging thoughts that loop in your mind. For athletes, these often revolve around mistakes, fears of failure, or performance worries.
Some common examples of repetitive thoughts in sports include:
- Replaying a missed shot over and over in your head.
- Worrying incessantly about a tough opponent or big game.
- Focusing on what went wrong instead of what you did right.
When I was playing college baseball, I struggled with this myself.
After striking out, I’d replay the at-bat in my mind, dwelling on what I did wrong, what I should have done differently, and what it said about my skills as a player. I’d carry that failure with me into the next inning, the next game, and sometimes the next week.
It was exhausting and unproductive.
Why Repetitive Thoughts Are Harmful
Repetitive thoughts are more than just annoying. They have real consequences for your performance and well-being. Here’s why they’re so harmful:
- Increased Anxiety: Constantly worrying about mistakes or future outcomes ramps up your anxiety levels, making it harder to stay calm under pressure.
- Decreased Confidence: If you’re always focusing on what went wrong, it’s hard to believe in your ability to succeed.
- Disrupted Focus: Instead of being in the moment and reacting naturally, you’re stuck in your head, which slows your decision-making and execution.
- Physical Effects: The stress caused by repetitive thoughts can lead to tension in your body, affecting your movements and overall performance.
How to Stop Repetitive Thoughts in Sports
Stopping repetitive thoughts in sports isn’t easy, but it’s absolutely possible.
Below are six strategies I’ve found to be most effective, both personally and in my work with athletes.
Embrace Mindfulness
Mindfulness is about anchoring yourself in the present moment. When you’re mindful, you’re not dwelling on the past or worrying about the future—you’re fully engaged in what’s happening right now.
This is a game-changer for athletes dealing with repetitive thoughts.
During my playing days, I learned the power of mindfulness first hand.
After a particularly rough game, a coach suggested I focus on my breathing whenever I felt my thoughts spiraling. I started practicing this during games, taking a deep breath and focusing on the sensation of air entering and leaving my body. It helped me stay grounded and stopped my mind from running wild.
Mindfulness also extends beyond the physical act of breathing. It’s about learning to observe your thoughts without judgment. Instead of labeling a thought as “good” or “bad,” you acknowledge it and let it pass.
This approach prevents you from getting stuck in a loop of self-criticism.
How to Practice Mindfulness:
- Before games, spend 5 minutes doing a simple breathing exercise. Inhale for 4 counts and exhale for 4 counts.
- During competition, use physical cues like the feel of the ball in your hand or the sound of your feet hitting the ground to bring your focus back to the present.
- Consider adding meditation or yoga to your training regimen to strengthen your mindfulness skills over time.
Reframe Negative Thoughts
One of the most effective tools for managing repetitive thoughts is cognitive restructuring— reframing the negative thoughts you’re experiencing when stuck in a cycle of repetitive thoughts.
For example, let’s say you’re thinking, “I’m terrible at free throws.” That thought leads to anxiety and reinforces the very behavior you’re trying to avoid.
Instead, you can reframe it: “I’ve made countless free throws in practice, and I’m prepared to make this one.”
When I started reframing my thoughts during games, I noticed an immediate shift. Instead of spiraling into self-doubt after a mistake, I’d remind myself of my strengths and focus on what I could control.
Another key to reframing is recognizing that failure is a part of growth. For instance, missing a shot doesn’t mean you’re a bad player; it’s an opportunity to analyze and improve. By shifting your perspective, you turn a potentially negative experience into a constructive one.
How to Reframe Thoughts:
- Identify the negative thought.
- Challenge its accuracy. Is it true? What evidence supports or contradicts it?
- Replace it with a more positive or productive thought.
- Practice this regularly until reframing becomes a natural response.
Develop a Pre-Performance Routine
Routines provide structure and predictability, which can help calm your mind and reduce repetitive thoughts. A good pre-game routine prepares you physically, mentally, and emotionally for competition.
For me, my routine before stepping up to bat included taking three deep breaths, visualizing a successful hit, and repeating a positive affirmation like, “See the ball, hit the ball.” This routine became a mental anchor, giving me something to focus on besides my nerves.
A strong routine also acts as a reset button. Let’s say you’ve just made a mistake. Instead of dwelling on it, you follow your routine to shift your focus back to the task at hand.
How to Create Your Routine:
- Start with a physical component, like a warm-up exercise.
- Add a mental component, such as visualization or a mantra.
- Include a recovery step, like shaking out your hands or taking a deep breath, to help reset after mistakes.
- Stick to the same sequence every time to create consistency.
Use Thought-Stopping Techniques
When repetitive thoughts take hold, you can’t always reason your way out of them. Sometimes, you need to interrupt them forcefully. That’s where thought-stopping techniques come in.
One athlete I worked with, a soccer player, used a mental cue to stop repetitive thoughts during games.
Whenever she caught herself overthinking, she’d say the word “STOP” in her mind and visualize a stop sign. Then she’d immediately redirect her focus to the game.
Thought-stopping can also be paired with physical actions. For example, snapping a rubber band on your wrist or squeezing a stress ball can create a distraction that breaks the negative thought loop.
How to Use Thought-Stopping:
- Choose a mental cue (e.g., “STOP,” a snap of your fingers, or a deep breath).
- Use the cue as soon as you notice repetitive thoughts.
- Immediately refocus on the present moment or a specific task.
- Practice this technique during training sessions to make it easier to implement during games.
Focus on the Process, Not the Outcome
Repetitive thoughts often stem from fixating on outcomes such as winning, losing, or avoiding mistakes. Shifting your focus to the process can help you stay grounded and reduce mental noise.
Focusing on the process also means setting realistic expectations. Perfection isn’t the goal; progress is. By celebrating small wins, like improving your footwork or maintaining focus for longer stretches, you build momentum and confidence.
How to Focus on the Process:
- Break your performance into small, actionable steps.
- Set process-oriented goals, like executing a specific skill well, rather than outcome goals like winning.
- Celebrate small victories along the way.
- Reflect on your performance with curiosity, not judgment, to identify areas for growth.
Seek Support
Sometimes, managing repetitive thoughts requires outside help. Working with a sport psychology professional can provide you with personalized strategies and accountability.
During my sophomore year, I started working with a mental performance coach. He helped me identify the patterns fueling my repetitive thoughts and taught me techniques to break free. Having someone guide me through the process made a world of difference.
Now working as a mental performance coach myself, I offer one-on-one mental coaching for athletes just like yourself who are struggling with repetitive negative thoughts.
To learn more about my one-on-one coaching please fill out the form below, or you can click here to schedule a free introductory coaching call.
Putting It All Together
Overcoming repetitive thoughts isn’t a quick fix. It takes time, effort, and consistency. But with these strategies, you can start making real progress. Here’s how I recommend you get started:
- Choose one or two strategies to focus on first. Maybe it’s mindfulness and reframing negative thoughts.
- Practice consistently. Make these techniques a regular part of your training and competition.
- Be patient with yourself. Change takes time, and setbacks are part of the process.
Final Thoughts
Repetitive thoughts don’t have to control your game.
By embracing mindfulness, reframing your thoughts, developing routines, using thought-stopping techniques, focusing on the process, and seeking support, you can break free from mental loops and unlock your full potential as an athlete.
I’ve seen these strategies work for countless athletes, and I’ve experienced their power firsthand. So take the first step today. Start implementing these techniques, and watch as your confidence, focus, and performance soar.
I also have an online course available that focuses on managing anxiety and fear in sports (both of which involve repetitive negative thoughts). Click here if you’re interested in learning more about that program.
Thank you for reading and I wish you the best of success in all that you do.
