Control the Controllables
“Control the controllables.” We hear that all the time. But what does it mean? Why are people telling you that? And how do we “control the controllables”?
Have you ever gone into half time when you are losing and thought about the call the ref blew? Thought about how crappy the field is and if only it were better you’d definitely be up right now? Have you even thought about how if you hadn’t made that one mistake then this would be a different game? Have you worried about what your coach or parents are going to say to you after your game?
All of these factors are out of your control. You can’t control the referee, the field quality, the weather. You can’t control the effort of your teammates. You can’t control the past or what someone else will say or do.
Focusing on these factors gets you in a negative mindset and breaks your concentration. Rather than playing in the present moment your mind will be distracted and consumed with thoughts of things that you aren’t able to control or change.
So when you hear “control the controllables” it means you are focusing on things that are out of your control and need to shift that focus on what you can control.
But how can you do that?
The best way to control the controllables is to look inward and focus on yourself. What can YOU do right now? Below are a few ways to control the controllables by focusing on yourself.
5 ways to “control the controllables”:
Goal Setting: set personal goals and focus on what you need to do in order to achieve those goals. When you are focused on your own goals and the process of achievement, you will be less worried about outside factors.
Positive Self-Talk: You can’t control what others say, but you can control what you say to yourself! Choose to uplift yourself. Acknowledge your accomplishments and give yourself support. Believe in yourself and your ability to overcome any obstacles.
Relaxation: Utilize deep breathing to ease your anxieties and move on from a mistake. Sometimes we get upset about a bad call the ref made or a mistake a teammate made. In those moments take a deep breath and let it go. Allow yourself to acknowledge the emotion you are feeling, take a deep breath (or two) and let go of it.
Reframe the Situation: Is this person/situation/thing as important as you are making it? Is a couple holes in a field as important as you are making it? If the answer is no, then reframe that situation. Let go of it, decide how you can use it to your advantage, decide what you will do in order to help the situation.
Refocus Routine: A refocus routine allows you to quickly move on from a mistake or negative thought while you are playing. It is short, simple and can be performed at any time. It can be something as simple as tugging at your jersey and saying “let go” to yourself after a mistake.
There will always be things outside of your control in sport and in life. But learning to focus on what is in your control and letting go of things outside of your control will help to ease anxieties, frustration and keep you focused on the present moment. If you would like to discuss how you can “control the controllables” schedule a consultation today.
