Know your abc’s: Your routine for bouncing back fast

Alyssa DeNofa, M.Ed., CMPC

Every athlete makes mistakes — honestly every human makes mistakes, athlete or not. What separates the athletes who stay steady from the ones who spiral isn’t whether they mess up. It’s what they do in the moments right after. This easy-to-remember reset routine is perfect for those moments.

YOUR ABC’S

A: Accept — Notice what just happened. Don’t judge it, don’t fight it — just name it! A quick “okay, that happened” goes a long way towards keeping YOU in control instead of letting the moment control you.

B: Breathe — Take a few deep breaths or use whatever breathing routine you’ve already got in your back pocket. This is what resets your body, so your mind can follow. You’ll notice a difference physically and mentally after taking a few moments to breathe it out.

C: Commit — Pick a physical cue (a clap, a shake-out, adjusting your uniform, etc.) and/or a cue word that locks your focus forward. This is the moment you hand your attention to what’s next, not what just happened. This is where you move forward with control.

WHY DOES THIS MATTER?

You can’t always control when something goes sideways. What you can control is how fast you reset and get back to the next moment. The reset — not the mistake — is what defines you.

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Download the printable reset routine card {here} to keep in your bag or bring to practice