Focus Method & 3 Foundational Principles Of The MAPP- Handout
Focus Method & 3 Foundational Principles Of The MAPP- Handout
FOCUS Method: Managing Thoughts & Emotions
F – Find the Source
Identify what you're feeling and why.
- What emotions or thoughts are affecting your performance?
- Acknowledge them without judgment.
O – Observe Without Judgment
Step back from your thoughts.
- Don’t label them as good or bad.
- Simply notice your emotions without letting them control you.
C – Connect with the Present Moment
Ground yourself in the now.
- Use deep breathing or mindfulness to center your thoughts.
- Stay focused on the present rather than future anxieties.
U – Understand and Reframe
Shift your mindset.
- Analyze where your thoughts come from (fear, past experiences).
- Reframe negative thoughts into positive ones, such as: “I’ve prepared, I am capable.”
S – Shift Perspective and Act
Turn fear into action.
- See challenges as opportunities for growth.
- Focus on the task at hand and take a clear, confident step forward.
Three Foundational Principles of the MAPP
1. Expect the Expected
- Description: Mentally prepare for predictable challenges.
- How to Implement: Use visualization and scenario planning to rehearse responses to common stressors.
2. Control the Controllable
- Description: Focus your energy on what you can control.
- How to Implement: Identify what's within your control (e.g., effort, preparation) and set goals that emphasize those aspects.
3. FOCUS Method
- Description: Manage stress and emotions using the FOCUS framework.
- How to Implement: Integrate each part of the FOCUS method into daily routines—find your center, observe your thoughts, reframe challenges, and act with clarity.
Other Principles of MAPP
1. Mindful Presence
- Techniques: Mindful breathing, body scans.
- Objective: Stay fully engaged in the present moment.
2. Balanced Thinking
- Techniques: Visualization, positive affirmations.
- Objective: Access both creative and analytical thinking without letting either dominate.
3. Emotional Regulation
- Techniques: Emotional check-ins, stress-relief exercises.
- Objective: Maintain a balanced mindset by managing emotions effectively.
4. Holistic Training
- Techniques: Balanced workouts, nutritional awareness.
- Objective: Integrate physical, mental, and emotional health in training.
5. Adaptive Mindset
- Techniques: Goal-setting, self-reflection.
- Objective: Embrace change and continually improve through reflection and growth-oriented goals.
Quick Tips for Using the FOCUS Method
- Start Small: Use the FOCUS method in low-pressure situations to build the habit.
- Consistency: Practice daily to build mental resilience over time.
- Reflect: After each high-pressure moment, reflect on how well you applied the FOCUS method and what you can improve.