FOCUS Method Handout and Worksheet: 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.

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 (Fillable Sections)

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

Shift Perspective & 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: 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.

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