Overthinking is one of the most common—and most disruptive—mental challenges athletes face. Whether you’re a basketball player worried about turnovers or a tennis player second-guessing your swing, overthinking can sabotage your performance by pulling your focus away from the present moment and flooding your mind with doubts and worries.
In this episode of the Rooted Sport Psychology Show, host Georgia Miller dives deep into why overthinking happens, how it shows up in real sports scenarios, and—most importantly—what you can do to break the cycle. Drawing on years of experience working with athletes, Georgia shares four practical, actionable strategies to help you simplify your mental game and perform at your best.
Below, we’ll break down each tip in detail, offering nuanced insights and expert advice to help you put these strategies into practice.
Why Do Athletes Overthink?
Before we get to the solutions, it’s important to understand the problem. Overthinking often stems from:
- Fear of mistakes: Worrying about messing up or letting others down.
- Outcome anxiety: Focusing on what might happen in the future rather than what’s happening now.
- Self-doubt: Second-guessing your technique, decisions, or abilities.
- External pressures: Concerns about coaches, parents, or spectators.
Real-life examples:
- A basketball player who just made a turnover starts obsessing over every detail—dribbling, hand position, coach’s reaction—rather than moving on to the next play.
- A tennis player who hits two balls out of bounds begins to overanalyze their form, footwork, and swing, overriding years of muscle memory.
The result? You lose sight of the game unfolding in front of you, and your natural instincts are replaced by a flood of distracting thoughts.
1. Be Adaptable: Focus on Solutions, Not Judgments
Key Insight:
Adaptability is about responding to challenges in the moment, not getting stuck in self-criticism or frustration.
Why it matters:
When you dwell on mistakes or unfair situations, you waste mental energy and lose your competitive edge. Adaptable athletes stay engaged, problem-solve, and keep moving forward.
How to practice adaptability:
- Shift from judgment to action:
- Instead of thinking, “I can’t believe I messed up,” ask, “What can I do right now to help my team?”
- Embrace the unexpected:
- If you’re double-teamed in basketball, don’t fixate on the pressure—look for passing lanes or opportunities to drive.
- If your first serve in tennis is off, don’t try to overhaul your technique mid-match. Use your second serve and adjust your tactics.
- Stay present:
- Focus on the next play, not the last mistake.
Expert tip:
Think of adaptability as a muscle. The more you practice responding to challenges with curiosity and flexibility, the stronger your mental game becomes.
2. Talk to Yourself Like a Great Coach
Key Insight:
Your inner voice can be your biggest ally—or your harshest critic. The way you talk to yourself shapes your confidence and focus.
Why it matters:
Negative self-talk (“I always mess up,” “I’m not good enough”) fuels anxiety and overthinking. Positive, assertive self-talk helps you reset and refocus.
How to coach yourself:
- Be specific and constructive:
- Instead of vague criticism, give yourself clear, actionable feedback. (“Keep your eyes up,” “Focus on your follow-through.”)
- Encourage, don’t berate:
- Imagine how a great coach would speak to you after a mistake—firm, supportive, and focused on solutions.
- Interrupt the critic:
- When you catch yourself spiraling, use a phrase like, “Knock it off—next play!” to break the cycle.
Expert tip:
Practice self-talk in training, not just in games. The more you rehearse positive coaching language, the more automatic it becomes under pressure.
3. Narrow Your Visual Focus: Control Your Gaze, Control Your Mind
Key Insight:
Where your eyes go, your attention follows. Scanning the crowd or looking at distractions pulls you out of the moment.
Why it matters:
A scattered gaze leads to a scattered mind. By narrowing your visual focus, you anchor yourself in the present and block out distractions.
How to narrow your focus:
- Identify your “performance zone”:
- In basketball, keep your eyes between the lines—on the court, your teammates, and the ball.
- In tennis, focus on the ball and your opponent, not the stands or the scoreboard.
- Use visual cues:
- Before a play, pick a spot or object to focus on to center yourself.
- Avoid unnecessary scanning:
- Resist the urge to look at parents, coaches, or the crowd during competition.
Expert tip:
If you catch your eyes wandering, gently bring them back to your performance zone. This simple act can quickly reset your concentration.
4. Write Down Rational Reminders: Use a Reset Card
Key Insight:
When emotions run high, it’s easy to forget what you know. A written “reset card” grounds you in your rational, prepared mindset.
Why it matters:
Having a tangible reminder helps you break the cycle of overthinking and return to your core cues and intentions.
How to use a reset card:
- Create your card before competition:
- Write down 2-3 key reminders, cues, or phrases that help you refocus. Examples:
- “Trust your training.”
- “Next play, next point.”
- “Breathe and compete.”
- Keep it accessible:
- Store it in your bag, pocket, or wristband—somewhere you can easily reach during breaks.
- Use it when needed:
- When you feel overwhelmed, take a moment to read your card and reset.
Expert tip:
Update your reset card as you grow. Add new cues or reminders that resonate with your current challenges and goals.
Bringing It All Together
Overthinking is a normal part of sports, but it doesn’t have to control your game. By practicing adaptability, coaching yourself positively, narrowing your visual focus, and using written reminders, you can simplify your mental approach and unlock your best performance.
Summary of the four strategies:
- Adapt, don’t judge.
- Talk to yourself like a great coach.
- Keep your eyes focused and narrow your gaze.
- Use a written reset card to ground yourself.
If you’re ready to take your mental game to the next level, listen to the full episode of the Rooted Sport Psychology Show for more insights and practical advice from Georgia Miller.