Controlling the Controllables

Sport is an unpredictable, constantly changing environment. You may find yourself on top one day, and at the bottom the next. It may be appealing for athletes to minimize those shifts in performance by trying to control everything about the game. However, it is impossible to control everything and doing so may cause increased anxiety and pull your focus away from the important elements of performance. For example, a softball player may focus on the bad calls of the umpire instead of her swing technique.

A common phrase used in sport psychology is “control the controllables.” Basically, as an athlete, it is important to focus on elements of the game you can control and not give attention to those you cannot control. Elements that are out of an athlete’s control include:

• Past and future events
• Weather (e.g., temperature, rain, snow) 
• Field conditions
• Opponents
• Officials
• Spectators

Elements that athletes have control over include:

• Amount of effort 
• Response to a situation
• Motivation
• Energy
• Focus

However, knowing what aspects require your focus and what aspects you can ignore can be lost in the heat of competition. During competition, athletes have a limited amount of psychological and emotional energy that they can spend. It is unproductive to waste that energy on things in the competitive environment that you are unable to control. For example, if you focus on the heckling of the fans, you will not have full focus on performing. Because sport requires physical and mental demands in competition, it is important to consider ahead of time what cues will require your focus and what cues you can ignore. Below is a worksheet to help you recognize aspects of your sport you can and cannot control.

Control the Controllables Worksheet

1. Imagine the circle below is the ball you use in your sport. If you do not use a ball, feel free to draw a diagram that matches your sport. 
2. Take a moment to think about the following:
• What parts of being an athlete do you have complete control over (e.g., effort, response)
• Consider what may occur during a competition that you cannot control (e.g., official’s calls, fans) 
3. Write down these aspects in your diagram. Items you can control go in the circle, and elements you cannot control go outside the circle.
4. Below are some tips to use the information you just learned in practice and competition
• Identify a “go to” controllable element in your sport such as a technique cue (e.g., strong start, stick to the game plan). Then repeat this cue to yourself often.
• Pick something in your sport that is in your control and that you can shift your focus to when you notice yourself thinking about something uncontrollable. For example, a softball pitcher may shift her focus to hitting her target at the plate instead of the call of the umpire. 
• Use a thought stoppage technique. Use of thought stoppage can be found here. 

Additional Readings:
Abrahams, D. (2014). Coaching the controllables. Danabrahams.com. Retrieved from http://danabrahams.com/blog/2014/coaching-the-controllables/

Bernadette Compton
Bowling Green State University