The 3 R's for Getting Refocused
by Dr. Patrick J. Cohn
Do people tell you that you often lose focus, or that you don't know what is going on? You need to learn how to refocus - we are always focused, but it may be on the wrong things!
In my work in sports psychology, I talk a lot about focusing on the process instead of the end result. Good results will come from doing your job well in the process. Don't set yourself up for failure by projecting outcomes or final scores.  Thinking about outcomes won't help you execute the current play or shot right now. A focus on the final score is only a distraction that makes you nervous. In order to perform your best, stay focused on playing one throw at a time, one play at a time, or one pitch at a time. If you start thinking ahead, catch yourself immediately and refocus on the next shot.

I use a simple technique to help athletes recognize they are not focused in the process and to regroup. This is called the "3 R's" - Recognize - Regroup - Refocus.

  1. The first step to changing behavior is to recognize faulty thinking. Here you recognize that you are thinking ahead about future outcomes ("What if I miss this shot and the team loses?").
  2. The next step is to interupt the faulting thinking. Regroup by distracting yourself ("Stop thinking about the final score or if we win or lose! That won't help you focus on the process.").
  3. The last step is to refocus on the task in front of you. You can do this by asking yourself a simple question: "What do I need to focus on right not to make this play, hit a good shot, or to stay in the process?"

The goal of using the 3 R's is to help you refocus on the process of execution when you get sidetracked. It's okay to lose your focus momentarily, but good athletes recognize when they are off task and get back to playing in the here and now. Next time you notice you are not focused in the process, try the 3 R's.
Copyright (c) 2000-2002, TTNL Reprinted with permission.