Confidence & Pressure
What do I do right after a mistake in competition?
Rhema Adelaja · National Champion & 4x DUX
Use a 60-second reset: a physical anchor, a short verbal cue, then a focus shift to the next play. Practise it in training so it runs on its own under pressure.
The answer
- Physical anchor (first 15 seconds): one small action you control, like touching your jersey logo, one firm clap or one deep breath. It means "that play is over".
- Verbal cue (next 15 seconds): two or three forward-looking words, like "Next play" or "Eyes up". Not "don't mess up again".
- Focus shift (last 30 seconds): lock onto one specific, outside thing that matters for your role right now.
- Practise it every time you make a mistake in training, so it is automatic when the pressure is high.
- Write your own: your anchor, your cue and your focus points.
For information only. This is general information for student-athletes, not medical, legal, financial or professional advice. Talk to a qualified professional about your own situation. Terms