Training Habits

The Slate Cleanse: How to Train Well After a Bad Day

Rhema Adelaja · National Champion & 4x DUX · October 2026 · 6 min read

Arrive at training with your head full of stress? This post gives you a repeatable, 3-minute mental routine to park the day's events, reset your focus, and start every session ready to perform.

The classroom door closes. You walk towards the sports hall, but your mind is still in that exam room. You are replaying every question, every mistake. Or maybe you had an argument with a friend at lunch. The angry words are still ringing in your ears. You get to the changing room, and your body is there. But your head is somewhere else entirely.

You feel it, do not you? That heavy, flat feeling. You know you should be getting ready, focusing on the session plan. Instead, your brain is stuck. You feel distracted before you have even started your warm-up. I have been there more times than I can count. As a young athlete, I thought just showing up was enough. I learned the hard way that a distracted mind leads to a wasted session.

You cannot control having a bad day. But you can control the boundary between that bad day and your training. The transition from your school life to your athlete life is a skill. It needs to be practised. I developed a simple routine to manage this. I call it The Slate Cleanse.

Why Your Brain Stays Stuck

Your brain is a problem-solving machine. When something stressful happens, your brain does not just switch off because you change location. It keeps trying to work on the problem. It replays the event, looking for a different outcome. This is a normal human response. It is not a weakness.

But that response has a high cost in a training environment. When your focus is split, the quality of your work drops. Your movements are less precise. Your reaction time is slower. You are more likely to get injured because you are not fully present. You might even let your teammates down because you are not switched on.

Just pushing through does not work. Telling yourself to 'just focus' is useless when your mind is full of noise. You need a deliberate process. You need a routine that tells your brain, 'That part of the day is over. This part is for training'. That is what The Slate Cleanse is designed to do.

The Three-Minute Slate Cleanse

This is not complicated. It does not require any special equipment. It is a three-minute routine you can do anywhere. The goal is to create a clear mental break. It has three steps: a physical anchor, a breath reset, and a focus phrase. Do them in order, every time you get to training. This builds the habit.

Step 1: The Physical Anchor

First, you need to create a physical full stop to your day. This signals the start of the transition. Find a consistent spot. It could be a specific bench in the changing room, a quiet corner of the corridor, or even sitting in your parent's car before you get out.

When you get to your spot, perform a simple, deliberate action. Put your school bag on the floor. Sit down. Take off your school shoes. Put your trainers on. That is it. Do not rush it. Feel the laces in your hands. Notice the change from one pair of shoes to the other. This small ritual is powerful. It draws a line under whatever happened at school. It tells your body that a different activity is about to begin. You are physically preparing for the work ahead.

Step 2: The Breath Reset

Now that you are physically anchored, it is time to quieten your mind. You will do this with your breath. Stress makes your breathing shallow and fast. We are going to reverse that. Purposeful breathing is proven to lower your heart rate and increase oxygen to your blood, which helps you focus.

Use the 4-4-4 technique. It is simple. Close your eyes or look down at the floor. Breathe in through your nose for a count of four. Hold your breath for a count of four. Then, breathe out slowly through your mouth for a count of four. Repeat this for just 60 seconds. Do not try to force thoughts out of your head. Just focus on the counting and the feeling of the air moving in and out of your body. The distracting thoughts might still be there, but they will feel further away. You are bringing your attention into the present moment, right here, right now.

Step 3: The Focus Phrase

The final step is to give your mind a new instruction. Your brain needs something to focus on. We will replace the stressful thoughts with a simple, forward-looking statement. This is a form of positive and productive self-talk that helps manage your mental state.

This is not about pretending you feel amazing. It is about choosing your focus. Your phrase should be short, clear, and in the present tense. It is your command to yourself.

Here are some ideas:

Choose one that feels right for you. Say it to yourself, silently or out loud. This phrase is the final signal. It is the green light. Once you have said it, the routine is over. Stand up and walk into your training session.

Make the Routine Your Own

This three-step structure is a template. You should adapt it to fit you. Maybe your physical anchor is ten seconds of stretching. Maybe your focus phrase is a specific technical goal for that day's session. The exact details do not matter as much as the consistency.

The real power of this routine comes from repetition. Do it every single time you arrive at training. Do it on good days, bad days, and average days. When it becomes an automatic habit, it will be there for you when you really need it. On the days where you feel completely overwhelmed, you will not have to think. The habit will carry you through the transition.

I remember a day before a national qualifier. I had received a terrible mark on a mock exam I thought I had prepared well for. My confidence was on the floor. I drove to the track and seriously considered just driving home. My head was full of failure. But I had my routine. I sat in the car for three minutes. I did my breathing. I told myself, 'Just focus on the warm-up'. It felt small, but it was enough. The session was not my best ever, but I was present. I got the work done. Without that routine, I would have wasted the entire opportunity.

A bad day at school does not have to become a bad day at training. You have the power to separate the two. This routine is your tool to do it. It is a professional behaviour that separates good athletes from elite ones. It shows you are taking responsibility for your own mental preparation.

Your task this week is simple. Before your next three training sessions, try The Slate Cleanse. Find your anchor. Do your breath reset. Choose your focus phrase. Notice the difference it makes. Take control of your focus.