Breathe with intention. Inhale 4 counts, exhale 4 counts. One breath can reset your focus.

Feel your cleats, your grip, your breath. These simple cues bring you back when your thoughts run ahead.

Say: “This pitch. This play. This moment.” It’s your anchor when the game speeds up.

“You can’t control the last play or the next one — only this one.”

Phil Jackson: “The key to success is being fully awake in the present moment.”

Practice presence at home. Phones down, eye contact up. Mindfulness starts off the field.

Encourage short mental breaks. Help your athlete unplug with breathing, journaling, or quiet time — not just Netflix.

Avoid over-coaching post-game. Give them time to breathe before they reprocess.

“A calm home builds a calm competitor.”

Dr. Shefali Tsabary: “Your child is a mirror. If you are present, they will be too.”

Start practice with 90 seconds of stillness. Silence. Breath. Reset. Just once a week can rewire everything.

Use mindfulness in recovery. Teach athletes to reflect without judgment after games or workouts.

Create “reset” rituals after mistakes. One breath. One cue word. One bounce-back.

George Mumford: “Mindfulness is not about emptying the mind — it’s about seeing clearly under pressure.”

“Peak performance starts with mental stillness, not hype.”