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🧠 Any Sport · 15s reset
Refocus Anchor
Bring attention back to the next play in a few seconds, without scolding yourself for drifting.
The routine
- 1Notice the drift and name where your mind went ("the score", "the crowd", "school tomorrow").
- 2Pick one thing you can see right now — the ball, the seams, your target — and look at it for one breath.
- 3Feel your feet on the ground.
- 4Say your one job for the next play.
- 5Go.
Cues
Self-talk cue
“Here. Next play.”
Breath pattern
One slow breath while your eyes stay on a single spot.
Physical anchor
Press your feet into the ground for one breath.
Reflection
What pulls my attention most often, and how fast did I catch it this time?
When & how to use it
When: Whenever you notice you were somewhere else during play — between points, pitches, or shots.
Practice it: During practice, have a coach or partner call "where are you?" at random and run the anchor.
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