FOCUS Method Reflection Worksheet

Reset Your Mind in Real-Time: A Mental Toughness Tool

Part 1: When Focus Slips

Think of a real moment where you lost focus in a game.

  • What happened?

  • How did it make you feel?

  • How did you respond?

Write the situation below:

Part 2: The Trigger

F — Find the Source

  • What was really going on under the surface?

  • Was it fear, pressure, frustration, expectations?

Write the root cause of your mental slip:
“I was frustrated because…”

Part 3: Pause the Spiral

O — Observe Without Judgment

  • What emotions were you feeling?

  • How did you speak to yourself in that moment?

Now reframe it. What could you have said instead?
“It’s okay to feel _____. This moment doesn’t define me.”

Part 4: Get Present

C — Connect with the Present Moment

  • What does your body feel like when you’re tense?

  • What helps bring you back into the moment?

Choose one or more grounding tools:
[ ] Deep breath in / breath out
[ ] Feet to the floor
[ ] “Next play” mantra
[ ] Write your own: __________________________

Part 5: Reframe the Story

U — Understand and Reframe

  • What belief or thought do you need to shift?

  • What is the opportunity in this moment?

Write one strong reframe statement:
“I may have _______________, but I still _______________.”

Part 6: Take Action

S — Shift Perspective and Act

  • What would “taking control” look like in that moment?

  • What action could you take to get momentum back?

Write your “Next Play” commitment below:
“In that moment, I choose to _______________.”

Bonus: Game-Day Reset Routine

Use this checklist during games or training:
[ ] Notice when your mind starts spiraling
[ ] Name the emotion
[ ] Breathe — anchor your body
[ ] Reframe the moment
[ ] Take one intentional action

This is how you train your focus.
Repeat this process until it becomes automatic.
Master the moment — one rep at a time.
Mental reps matter. Keep this sheet with you.