FOCUS Method Handout: Managing Thoughts & Emotions

The FOCUS Method

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.

  • Avoid labeling them as good or bad.

  • Notice your emotions without letting them control you.

C – Connect with the Present Moment

  • Ground yourself in the now.

  • Use deep breathing or mindfulness techniques to center your focus.

  • Stay anchored in the present instead of future worries.

U – Understand and Reframe

  • Shift your mindset.

  • Analyze where your thoughts originate (fear, past experiences, pressure).

  • 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.

FOCUS Method Worksheet: Applying the FOCUS Method

1. Quick Self-Assessment

  • On a scale of 1–10, how well do I manage my emotions under pressure? _____

  • What are the most common distractions or challenges I face in games?

2. FOCUS Method Breakdown

Think of a recent moment where you lost focus or felt frustrated.

Find the Source:
What happened? What triggered your emotions?

Observe Without Judgment:
What thoughts went through your mind? How did they affect you?

Connect With the Present Moment:
What could you have done in that moment to reset?

Understand and Reframe:
How could you have changed your thoughts in that situation?

Shift Perspective and Act:
What action could you have taken with confidence?

3. Pre-Game Mental Prep (Game-Day Application)

What phrase or mantra will I use to stay locked in?

What’s my go-to grounding technique?
(breathing, body scan, visualization, etc.)

What’s one way I will apply the FOCUS Method today?

4. Post-Game Reflection

Did I use the FOCUS Method?
If yes, what impact did it have?
If no, when could I have used it?

What will I do differently next time?

Quick Tips for Using the FOCUS Method

  • Start Small: Practice the FOCUS method in low-pressure moments to build the habit.

  • Consistency Matters: Use it daily to strengthen mental resilience.

  • Reflect Regularly: After high-pressure situations, review how you applied FOCUS and what you can improve.

Train your mind like you train your body—every moment is an opportunity to grow.