Mental hacks
Small tactics for specific moments. No grand life advice – things that work in 60 seconds.
Tools
4–8 breathing (extended exhale)
In the changing room, on the way onto the court, during a timeout, or after the match when your heart's still racing.
45sAttention cue: a word, a task
Right before throw-off, after a timeout, after every substitution.
60sReset routine after a mistake (3 seconds)
Immediately after a technical error, missed shot, turnover, or two-minute suspension.
60sRedirect Anger in 20 Seconds
After bad calls, harsh fouls, coach criticism during the game.
90s5-4-3-2-1 ground contact
When your mind is racing, you feel strange, or everything's too much.
Belongs to this topic.
- I'm totally nervous before the game
- I made a mistake
- I get angry quickly.
- I can't switch off
These contents are knowledge and training offerings from sport psychology. They do not replace psychotherapy, medical treatment, or professional sport psychological support.