The Four F’s - Staying Mentally Strong Through Mistakes

The Four F’s - Staying Mentally Strong Through Mistakes



Mistakes are inevitable in any sport – no one is perfect. What separates great athletes is the ability to bounce back and recover from a mistake. The technique presented below can be used after an error to keep your head in the game, and stay mentally focused on the task at hand.

Following a mistake take yourself through this strategic mental recovery process known as the 4 F’s:

FUDGE: This is what happens immediately following a mistake, where an athlete may let out a four letter word (preferably silently). This is okay to do. In fact, it is in encouraged to find a way to let out some steam. Get it out of your system. Keep in mind that there is a difference between a quick “fudge” and throwing a full blown temper tantrum. Try to hold your composure as best as possible.

FIX: Next, mentally correct the mistake in your head. Try to replay the moment in your head, but image this replay as if you had done what you should have or as you intended to do. Really focus on what you could have done, knowing that you have the ability, but also learn from your mistake. Quickly, decide what you will do differently next time.

FORGET: Move on! It’s over and there isn’t anything that you or anyone else can do to immediately change what has already happened. Find a way to let yourself forget. You may come up with a great metaphor that is specific to your sport. An example of this would be an ice hockey player who clears all the snow and ice off of his or her stick blade and imagines that as a metaphor for letting go of the mistake. Then feel your thoughts and awareness return to the present.

FOCUS: Move your attention back to what is immediately in front of you. Prepare for what you expect to come next. Effortful concentration should now be placed on the current situation. Remind yourself to focus on the W.I.N. – What’s Important Now.

Begin by using the 4 F’s in practice, perhaps during a drill where mistakes are bound to happen. After a short while, you will develop your own personalized 4 F’s routine. Play around with different variations and find a routine that works for you.


Adapted from: Owens, D., & Kirschenbaum, D. (1998). Smart golf: How to simplify and score your mental game. San Francisco, CA: Jossey-Bass.


Scott Graupensperger
Bowling Green State University