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Exercise
Reset routine after a mistake (3 seconds)
Preventing one mistake from leading to a chain of errors. Reaction time instead of overthinking.
Do it now.
Reset routine after a mistake (3 seconds)
01:00
- 1Anchor: a clear physical gesture – briefly grab your jersey, high-five someone, tap the ground.
- 2Exhale. Once long, audible. That's how the mistake ends.
- 3One word for the next action: “back”, “defence”, “legs”.
- 4Look ahead at the next opponent or teammate – not at the coach, not at the bench.
- 5Keep going. Analysis comes after the game, not now.
When to use
Immediately after a technical error, missed shot, turnover, or two-minute suspension.
What's in it for you
Preventing one mistake from leading to a chain of errors. Reaction time instead of overthinking.
Foundation & Method
Emotion RegulationPre-Performance RoutinesCBT
- Pre-Performance Routines: Post-error routines reduce performance slumps after mistakes
- CBT: Interrupting rumination with action anchors
Relevant to this
These contents are knowledge and training offerings from sport psychology. They do not replace psychotherapy, medical treatment, or professional sport psychological support.