How mental strategies can improve your performance

Posted: October 31, 2026

A successful athletic performance isn't determined solely by physical preparation. Mental performance plays an equally important role.

Physical training builds strength and endurance, but mental conditioning helps shape confidence and consistency. Athletes and performers can spend hours each day training their bodies, but a single moment of distraction or anxiety can impact performance.

Chris Gudjenov, Sanford Sports mental performance coach, shares tips to elevate performance through mental training techniques.

The importance of mind-body connection

“We perform our best when our mind and body work together to accomplish the same task at the same time,” Gudjenov said.

During practice or competition, your mind may wander to the past, dwelling on a mistake or missed opportunity. This can leave you feeling discouraged and drain your energy.

It may also jump ahead to future uncertainties, causing feelings of anxiety or nervousness.

When your mind stays focused on the present moment, your body can take purposeful action on the task in front of you.

“Our minds can wander to the past or future at any time. But, when you think about our body, there is only one place it should be: in the present,” Gudjenov said. “If you want your mind and body to work together, we need to find ways to mentally stay in the present moment.”

Gudjenov recommends two skills to help connect your mind and body and keep you focused on the present.

Focus on the moment with a grounding technique

When thoughts about the past or future become distracting, a grounding technique can help bring your attention back to the present moment

See 3, hear 3, feel 3
Take a deep breath and identify:

• Three things you see in your environment
• Three things you can hear
• Three things you can feel on your skin

This technique helps your brain focus on what you see, hear and feel in the present moment rather than on past events or future concerns.

“You can do the first two in any order, but the sensations you feel are important to be the last thing you do. It forces our mind to pay attention to only the sensations around our body,” Gudjenov said.

For example, if you’re playing basketball and worrying about missing your free throws and costing your team the game, take a deep breath and focus on the grounding technique.

• You can see the orange rim, the white trim on the backboard and the black lettering on the ball.
• You can hear sneakers squeaking, the chatter of the crowd and the ball bouncing.
• You can feel your toes touching the soft insole of your shoe, the sweat dripping off your forehead and the dimples of the ball on your fingers.

Focus on what matters right now

“Focusing on the most important thing we need to do right now helps us recognize that whatever we were thinking about or worrying about isn't the most important thing in this moment,” Gudjenov said.

W.I.N. (What’s Important Now)
By focusing on the specific action you need to take right now, you bring your attention back to the present moment and align your mind and body to execute it successfully.

For example, you might be upset that you missed your shot during your game, but what’s important right now is to get back on defense, stay in front and move your feet.

“To get the most out of these skills, combine them. Use the grounding technique to bring your focus and attention back to the present moment, then identify the specific behavior you want to execute and act on,” Gudjenov said.

Your best performance happens in the present moment.

“Re-center, be present and play your game,” Gudjenov said.