Red Thoughts, Green Thoughts

We’ve all been in positions when our minds get in the way of performing well. Sometimes negative thoughts trickle into our consciousness, which can lead to muscle tension and decreased confidence. Yet, we can stop this negative cycle. The following describes a process for changing your focus to productive thinking.

Consider your thoughts as a traffic light. You can have green, yellow, or red thoughts:

                           Red thoughts - dwelling on what might go wrong, worrying about the outcome (e.g., winning/losing)

                           Yellow thoughts - neutral, non-judgmental thoughts (e.g., counting steps, focusing on arm movements)

                           Green thoughts - in the zone, completely focused in the moment on the skills being performed

Upon recognizing these types of thoughts, you then can adjust where to focus your attention. For example, while red thoughts may enter your consciousness (e.g., “I can’t do this”), you can decide to accept the thought and move on. That thought does not have to become what you believe. Telling yourself “I can’t do this” sets up an expectation of failure.

Instead, that thought can be changed to “I am thinking I can’t do this.” While using only slightly different words, the meaning is very different. This is called non-judgmental thinking. You don’t have to believe what you are thinking. Think of your thoughts as a good friend; sometimes the friend gives you good advice, sometimes the advice is not helpful. You may listen to the advice, but then chose how to react to it. You can do the same thing with your own thoughts. You can move from a red thought to a yellow thought.

One way to move from a red thought to a yellow thought is to ask yourself “What’s important now?” Asking yourself this question can bring you back to the present and to a neutral place. Your answer to “What’s important now?” might be “pump my arms” or “follow-through.” Start changing red thoughts to yellow thoughts during practices:

Notice a red thought    “What’s important now?    Yellow thought

“She’s faster than me"   “What’s important now?”      “Pump my arms”

“I’m no good at this”     “What’s important now?”      “Focus on my target”

“No way we can win”    “What’s important now?”      “Stay with my player”

As you practice shifting from red to yellow thoughts, you will notice that your focus will naturally begin shifting to the yellow thoughts, which will pave the way for green thoughts. Being non-judgmental opens mental space to focus on the here and now – “what’s important now.” Eventually your thoughts will become more non-judgmental and green thoughts will become common. The key to making this technique work for you is to be patient; accept that you may have red thoughts but know that you can move on to yellow and green thoughts.

Exercises modified from: Eiring, K.M., & Hathaway, C.M. (2012). Mindfulness and sport psychology for athletes: Consider awareness your most important mental tool. Available at: http://www.mindfulnessforathletes.us/

Vikki Krane, Ph.D.

Bowling Green State University