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.