I recently worked with a young 12-year-old soccer player who faced a common but determining mental challenge: his attention was dispersed in aspects outside his control. This lack of clarity led him to become frustrated, to feel like he was losing his way and, above all, to not give his best version on the field. Why is this happening? Because attention is a limited resource. If we invest it in what does not depend on us, we stop taking advantage of it in what is under our responsibility.
To address this pattern of thinking, I used a simple but profound tool: the two circle exercise. The objective was clear: identify what he could control and what he could not, helping him redirect his focus and develop greater responsibility for his game.
During our session, I asked him to draw two circles on a piece of paper.
1. The circle of what I cannot control:
2. The circle of what I can control:
As he completed the exercise, something clicked in his mind. He realized that every minute he spent worrying about something external was time and energy that he took away from the actions that did depend on him. This awareness is essential for any athlete: putting the focus where it can really generate changes.
Responsibility in Sport: a key mental skill
Responsibility in sport goes beyond complying with training or following the coach’s instructions. Being responsible means recognizing what is within your control and acting accordingly.
Why is it important? Because when an athlete accepts his responsibility, he becomes empowered. Stop feeling like a victim of circumstances and make conscious decisions to improve.
How does it develop? Through self-awareness and constant practice. Exercises like the two circles allow the athlete to discern between what can change and what cannot.
A player who takes responsibility does not blame external factors for his performance, but instead focuses on how he can improve. This type of mentality not only benefits your game, but also strengthens your character on and off the field.
The importance of Focus on Sports
In sport, focus is everything. But what does focus really mean? It’s about directing your attention and energy toward the actions and decisions that bring you closer to your goal.
Benefits of a clear and defined approach
On the contrary, when attention is dispersed on distractions or external elements, the athlete loses clarity. Imagine that your mind is like a flashlight: if the light is scattered, it barely illuminates. But if you focus that light on a single point, its impact is much greater.
Final Thought for Athletes: Choose Where You Put Your Focus
As a result of this exercise, my young client discovered that success in sports does not depend only on physical talent, but also on the mental ability to focus on the right things. If you want to give your best:
As an athlete, you have the power to choose what you focus on. Remember: your attention is limited, invest it in what you can control. By doing so, you will not only improve your performance, but you will also enjoy the process more. The next game, when you feel nervous or scattered, think about the two circles. Breathe, regain control and put your energy on what really matters: what you can do.
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This article has been reviewed by our editorial team at PsychologyFor to ensure accuracy, clarity, and adherence to evidence-based research. The content is for educational purposes only and is not a substitute for professional mental health advice.
