Control What You Can Control

We’re still talking about the skill of focus, and today, we’re diving into a fundamental aspect: controlling what you can control. John Wooden, the legendary basketball coach for UCLA, often emphasized this principle to his players, and for good reason. Mastering the mental skill of focusing on controllable factors is a game-changer for athletes striving to perform their best under pressure.

Why “Control What You Can Control” Matters

Athletes who direct their energy and focus toward what they can control—like their effort, technique, and decisions—are far more likely to stay composed and confident, even in the face of challenges. On the other hand, athletes who fixate on factors beyond their control—like weather, referees, or opponents—risk cluttering their minds with interference and anxiety, leading to diminished performance.

Take tennis as an example. Controlling what you can control might mean focusing on:

• Your footwork to stay agile.

• Following through on your serve.

• Maintaining proper extension on your forehand volley.

• Sticking to your game plan of creating long rallies.

Now, contrast that with a player who obsesses over the wind disrupting their serve, the crowd cheering for their opponent, or a questionable call by the umpire. These distractions, while understandable, pull the player’s attention away from their own game, leading to errors and frustration.

The Flashlight Analogy

Think of your focus like a flashlight in a dark stadium. Imagine it’s a championship game, and the only thing you can see is what your flashlight illuminates. At first, you point it toward the crowd and think, “Wow, that’s a lot of people watching.” Then it moves to the officials: “I hope they make fair calls.” Finally, it lands on your opponent: “That’s the number-one player; I can’t beat them.”

This is interference. Each thought about uncontrollable factors distracts you from what matters—your performance.

Instead, learn to control where you point the flashlight. Acknowledge the crowd, the officials, and your opponent, but then redirect your focus to what you can control: your pre-game warm-up, your in-game strategy, your execution of skills. By intentionally shifting your attention, you take control of your performance and block out the noise.

Things You Can Control:

• Your technique and skill development.

• Physical fitness and conditioning.

• Mental preparation and mindset.

• Effort and attitude on and off the field.

• Focus and concentration during practice and games.

• Decision-making and execution of plays.

• Communication with teammates and coaches.

• Recovery and rest routines.

• Nutrition and hydration habits.

• Adaptation and learning from mistakes.

Things You Cannot Control:

• Weather conditions during outdoor games.

• Behavior of opposing players or fans.

• Officiating calls and decisions.

• Injuries or physical limitations.

• Teammate performance or actions.

• Outcome of previous games or future matchups.

• Media coverage or public opinion.

• Schedule and timing of games.

• External distractions during gameplay.

• Changes in coaching staff or team dynamics.

Practical Applications for Players, Parents, and Coaches

For Players:

• What to Do: Write down specific controllable factors to focus on during your performance, like “Keep my footwork sharp” or “Follow through on every shot.” Practice these during training until they become second nature.

• What to Avoid: Don’t fixate on uncontrollable factors. Avoid thoughts like “I can’t win if the referee makes a bad call.”

For Parents:

• What to Do: Encourage your athlete to focus on effort and preparation. Use phrases like “How will you execute your plan?” or “What are you focusing on today?”

• What to Avoid: Avoid adding pressure by bringing up factors outside their control, like the opponent’s skill level or the referee’s decisions.

For Coaches:

• What to Do: Reinforce controllable goals in pre-game talks. For example, say “Let’s focus on communicating as a team and executing the game plan.” Highlight effort and execution in post-game feedback.

• What to Avoid: Don’t dwell on uncontrollable factors like officiating or external distractions. Avoid saying “We lost because of the refs.”

By focusing on what’s within your control, you can unlock your full potential and maintain composure, no matter the situation. Controlling what you can control isn’t just a skill—it’s the foundation for building a strong mental operating system. And in the heat of competition, it’s your edge.