Mistakes are an inevitable part of sports and performance. Whether you’re an elite athlete, a weekend warrior, or a performer in any field, how you handle errors can make or break your experience and results. In a recent episode of the Rooted Sports Psychology Podcast, host Georgia Miller dives deep into the art of managing mistakes, offering actionable strategies and expert insights to help athletes and performers not just survive their errors, but use them as stepping stones to greater composure and success.
In this comprehensive guide, we’ll break down Georgia’s main points, expand on her expert advice, and provide you with practical tools to transform your relationship with mistakes. If you’re ready to elevate your mental game, read on.
Why Managing Mistakes Matters
Before we dive into the strategies, it’s important to understand why mistake management is so crucial:
- Mistakes are universal: Everyone makes them, from athletes to chefs to business professionals.
- Fear of mistakes leads to cautious play: Trying to avoid errors at all costs creates tension, timidity, and a lack of enjoyment.
- How you respond is what counts: The difference between average and elite performers often lies in their ability to recover and refocus after setbacks.
1. Accept Your Mistakes—Without Judgment
The Power of Acceptance
Acceptance is the first and most critical step. This doesn’t mean you’re happy about making a mistake or that you’re excusing poor performance. Instead, it’s about acknowledging reality without harsh self-judgment.
Why Acceptance Works:
- Keeps you present: Ruminating on mistakes traps you in the past, pulling your focus away from the next play or performance.
- Reduces emotional volatility: Acceptance helps you avoid spiraling into frustration, anger, or self-criticism.
- Sets the stage for learning: You can analyze and learn from mistakes later, but in the moment, acceptance is about moving forward.
Real-World Example: Georgia shares the story of a golfer who slices a shot into the woods. If the golfer obsesses over the error, they lose composure and focus, making recovery harder. Acceptance allows for a mental reset, enabling a better next shot.
Actionable Advice:
- Notice your self-talk: Are you berating yourself after a mistake? Practice replacing harsh thoughts with neutral observations (“That happened. Let’s move on.”).
- Use a physical cue: Some athletes tap their leg or take a deep breath as a signal to accept and reset.
- Delay analysis: Commit to reviewing mistakes after the game or practice, not during.
2. Work With Your Mistakes, Not Against Them
Shifting Your Mindset
Mistakes are not the enemy—they’re part of the process. The key is to work with them, using each error as an opportunity to demonstrate resilience and adaptability.
How to Work With Mistakes:
- Set a response goal: Instead of focusing on avoiding mistakes, focus on how quickly and effectively you can recover.
- Model composure: Georgia encourages athletes to aim to be the best at moving on from mistakes, not just the best at avoiding them.
- Team benefits: When you recover quickly, you set a positive example and help maintain team morale.
Practical Example: A quarterback throws an interception. Instead of sulking or blaming, he acknowledges the error, stands tall, and prepares for the next play. The real work—analyzing and correcting—happens after the game, not in the heat of the moment.
Actionable Advice:
- Create a “reset routine”: Develop a short, repeatable process (e.g., deep breath, positive cue word, physical gesture) to use after mistakes.
- Track your responses: Keep a journal of how you respond to errors and look for patterns to improve.
- Celebrate quick recoveries: Make it a point to notice and reward yourself (or teammates) for bouncing back, not just for flawless execution.
3. Write Out Your Responses: The Power of a Plan
Why a Written Plan Works
When emotions run high, it’s easy to fall back on old habits. Having a written, rehearsed plan for how you want to respond to mistakes gives you a roadmap to follow under pressure.
How to Create Your Response Plan:
- Identify triggers: What types of mistakes or situations set you off? (e.g., missed shots, bad calls, turnovers)
- Visualize your ideal response: How would a confident, composed athlete react?
- Write it down: Be specific. For example, “If I miss a shot, I will take a deep breath, say ‘reset,’ and focus on the next play.”
- Practice in training: Rehearse your response plan until it becomes second nature.
Real-World Examples:
- Hockey player: Instead of showing attitude when receiving feedback, he practices saying, “Okay, coach, thank you,” making eye contact, and returning to the bench calmly.
- Golfers’ reset card: A physical card with written reminders and cues to help reset after a bad shot or anxious moment.
Actionable Advice:
- Create your own “reset card”: Write down your cues, reminders, or mantras and keep them accessible during games or performances.
- Role-play scenarios: Practice your response plan with a coach or teammate in simulated high-pressure situations.
- Review and refine: After competitions, reflect on what worked and adjust your plan as needed.
Bonus Tip: Let Go of Others’ Opinions
Free Yourself from External Pressure
One of the biggest barriers to moving on from mistakes is the fear of judgment from others—coaches, teammates, parents, or spectators. Georgia reminds us that most people are too focused on their own experiences to dwell on your errors.
Key Insights:
- You’re your own harshest critic: Others are likely thinking about their own mistakes or challenges.
- Remind yourself often: It’s okay to repeat this truth to yourself during games or performances.
Actionable Advice:
- Develop a mantra: “I play for myself, not for others’ approval.”
- Refocus on your process: Shift attention from external opinions to your own goals and growth.
- Limit social comparison: Avoid dwelling on what others might be thinking; stay anchored in your own experience.
Recap: Your Roadmap to Managing Mistakes
Here’s a quick summary of Georgia Miller’s expert strategies:
- Accept mistakes without judgment: Stay present and avoid self-criticism.
- Work with mistakes, not against them: Focus on your response and recovery.
- Write out your responses: Have a clear, practiced plan for handling errors.
- Bonus: Don’t worry about what others think—most people are focused on themselves.
Final Thoughts: Make Mistake Management Your Superpower
Mistakes are not just obstacles—they’re opportunities to build resilience, composure, and confidence. By accepting errors, working with them, and having a clear response plan, you can transform your mental game and elevate your performance.
If you’re ready to take your mindset to the next level, consider reaching out for one-on-one coaching. Georgia Miller offers personalized support to help you master these skills and more.