Study Guide: Attention, Focus, & Mindfulness

Attention

Broad awareness of all stimuli (intentional or unintentional)

Focus

The specific center of attention at a given moment

Concentration

Deliberate mental effort to focus on what is most important

Selective Attention

Focusing on task-relevant cues while ignoring distractions

Sustained Attention

Maintaining attentional focus over time

Situational Awareness

Understanding the environment to make effective decisions under pressure

Shifting Attention

Ability to change focus as demands of the situation change

External Focus

Attention directed outward toward environment (e.g., ball, opponent)

Internal Focus

Attention directed inward toward thoughts/feelings

Broad Focus

Attention to multiple cues at once

Narrow Focus

Attention to one or two specific cues

Broad-External Focus

Focusing on many environmental cues (e.g., quarterback reading defense)

Broad-Internal Focus

Thinking about multiple internal factors (e.g., strategy, past experiences)

Narrow-External Focus

Focusing on one external cue (e.g., ball)

Narrow-Internal Focus

Focusing on one internal thought (e.g., mental image, breathing)

Past Attention (Helpful)

Learning from previous experiences and mistakes

Past Attention (Harmful)

Rumination and distraction during performance

Present Attention (Helpful

Best for performance; focus on current moment

Present Attention (Harmful)

Task-irrelevant distractions in the moment

Future Attention (Helpful)

Planning and goal setting

Future Attention (Harmful)

Anxiety and overthinking

Attentional Selectivity

Ability to focus on relevant cues only

Attentional Capacity

Limited amount of information that can be processed at once

Attentional Alertness

Level of arousal influencing focus (high = narrow, low = broad)

Controlled Processing

Conscious, effortful thinking

Automatic Processing

Unconscious, effortless execution of skills

Internal Distractors

Thoughts/feelings that disrupt focus (e.g., past mistakes, fatigue)

External Distractors

Environmental distractions (e.g., crowd noise, visuals)

Examples of Internal Distractors

Past mistakes, future worries, overthinking, fatigue, low motivation, negative self-talk

Examples of External Distractors

Crowd noise, scoreboard, music, spectators

Self-Talk

Internal dialogue that influences thoughts and performance

Positive Self-Talk Types

Psych-up, confidence, instruction, anxiety control

Negative Self-Talk Types

Worry, disengagement, somatic fatigue, irrelevant thoughts

Effects of Positive Self-Talk

Increases performance, confidence, motivation, focus

Effects of Negative Self-Talk

Decreases performance, increases distraction, lowers confidence

Ironic Effect

Trying not to think about something increases likelihood of it happening

Choking Under Pressure

Performance decline due to stress and pressure

Choking Antecedents

High expectations, importance, evaluation apprehension, overload

Choking Mechanisms

Anxiety, distraction, self-focus, low perceived control

Choking Consequences

Decreased performance, low confidence, self-criticism

Mindfulness

Nonjudgmental awareness of present-moment thoughts, feelings, and environment

Benefits of Mindfulness

Improved focus, reduced stress, better coping, increased control

Purposeful Attention

Intentionally directing attention to experience

Present-Moment Awareness

Focusing on the here and now

Nonjudgment

Observing thoughts without labeling them good or bad

Acceptance

Allowing experiences without resistance

Compassion

Showing kindness toward oneself and others

Simulation Training

Practicing under conditions similar to performance

Cue Words

Short phrases used to refocus attention (e.g., “focus”, “what’s important now”)

Thought-Stopping Routine

Recognize thought → interrupt → breathe → use cue word

Routines

Structured habits that reduce mental effort and improve consistency

Distraction Planning

Identifying distractions and planning responses in advance