Self-Talk: How to Reset After a Mistake
The mistake is over in a second, but your reaction can last much longer. Use a 3-step reset to regain focus instantly
You made a mistake. What you do next matters.
A missed shot. A dropped catch. A false start. It happens to every athlete. But sometimes, even after the game has moved on, your mind is still stuck on that one moment.
The challenge is to let go of what just happened and focus on what comes next.
Why does this happen?
After a mistake, it's easy to overthink. You might replay the moment in your head, criticise yourself or worry about what your coach and teammates are thinking. Meanwhile, the next play is already underway.
What does research say?
A 2011 meta-analysis by Hatzigeorgiadis and colleagues looked at 32 studies and found that self-talk had a moderate positive effect on sports performance.
The type of self-talk matters, too. Simple technical cues, such as “eyes on the ball,” can help with skill-based tasks, while motivational phrases can be more useful for effort and endurance. Athletes also tend to benefit more when they practise self-talk rather than just try it in the moment.
The research looks at self-talk in general, not specifically at recovering from mistakes. But it's a useful starting point.
Try this the next time you make a mistake:
1. Let it go. Tell yourself, “That's done.”
2. Focus on the next action. Pick one simple cue, like “stay balanced” or “watch the ball.”
3. Reset and go. Take a breath out, bring your attention back to the game and get ready for the next play.
Don't wait until you're under pressure to figure out what to say to yourself. Practise these cues in training and find words that feel natural to you.
Where Champions Mind Lab fits in
Mental skills take practice, just like physical skills. At Champions Mind Lab, athletes work with coaches to develop routines, set sport-specific goals and track their progress over time.
Because one mistake doesn't have to define your performance. How you respond matters, too.
Follow us for more on the mental side of sport.
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