Mindfulness for Athletes: How to Train Your Mind Like You Train Your Body

Bridget Montgomery
Nov 5
2 min read

Mindfulness isn’t about clearing your mind or getting rid of nerves. It’s about noticing what’s happening in the present moment - thoughts, sensations, emotions - without judgment, so you can respond with focus and intention instead of reactivity.

In sport, that might mean noticing tension at the start line, frustration after a missed shot or a bad call, or excitement before a big meet, and choosing to stay engaged rather than distracted.

Why It Matters

Research in sport psychology shows that athletes who train mindfulness experience better focus, reduced anxiety, and greater consistency under pressure. Programs like Mindfulness-Acceptance-Commitment (MAC) and Mindful Sport Performance Enhancement (MSPE) have been shown to improve flow, confidence, and emotion regulation across sports and levels.

How to Practice Mindfulness in Sport

1. Use an “anchor”

Pick something in the present moment to return your attention to: your breath, the sound of your footsteps, or the feeling of your grip on the ball. When your mind drifts (and it will), gently bring it back.

Example: During a run, focus on the rhythm of your steps. When your mind jumps to splits or competitors, notice it and come back to the rhythm.

2. Build a 3-Minute Daily Habit

Treat mindfulness like strength training: small, consistent reps matter.

Sit or stand comfortably.
Feel your feet on the ground and take three slow breaths.
Notice sensations, sounds, and thoughts without trying to change them.
When your attention wanders, acknowledge it (“thinking”) and return to your breath.

Even three minutes a day strengthens the “refocus muscle” that helps you stay composed in competition.

3. Integrate Mindfulness Into Training

You don’t need a meditation cushion. You can weave mindfulness into practice:

Before training: Take three mindful breaths. Set an intention like “Stay relaxed through discomfort.”
During reps: Notice effort, rhythm, and form. When distraction shows up, name it and re-engage.
After mistakes: Pause. Breathe. Notice frustration without judging it. Shift attention to the next play or next lap.

4. Create a Pre-Performance Routine

Think of it as a mental warm-up:

Ground: Feel your body and breathe slowly.
Notice: Acknowledge nerves or doubts.
Connect: Remind yourself of what matters—effort, courage, composure.
Act: Choose a cue word that represents how you want to compete (steady, brave, focused) and step into the moment.

5. Reflect, Don’t Ruminate

After a session or race, take a mindful minute to ask:

What did I notice today?
What went well?
What’s one thing I’ll carry forward?

This shifts review from self-criticism to learning, a key trait of mentally flexible athletes.

The Takeaway

Mindfulness helps you notice, accept, and refocus, even under stress.You don’t have to control every thought or emotion, you just have to keep returning to what matters: your breath, your movement, your purpose.

That’s how you train the mental side of performance: one moment, one breath, one rep at a time.

References

Gardner, F. L., & Moore, Z. E. (2004). Behavior Therapy, 35(4), 707–723.
Kaufman, K. A., Glass, C. R., & Arnkoff, D. B. (2009). Journal of Clinical Sport Psychology, 3(4), 334–356.*
Si, X. W. et al. (2024). Frontiers in Psychology.