{"id":15760,"date":"2023-07-27T15:04:46","date_gmt":"2023-07-27T19:04:46","guid":{"rendered":"https:\/\/www.peaksports.com\/sports-psychology-blog\/?p=15760"},"modified":"2025-06-03T08:36:50","modified_gmt":"2025-06-03T12:36:50","slug":"how-to-overcome-what-if-thinking","status":"publish","type":"post","link":"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-overcome-what-if-thinking\/","title":{"rendered":"How to Overcome \u201cWhat-If\u201d Thinking"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"300\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2023\/09\/develop-mental-skills.jpg\" alt=\"How Elite Athletes Develop Mental Skills\" class=\"wp-image-15798\" srcset=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2023\/09\/develop-mental-skills.jpg 600w, https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2023\/09\/develop-mental-skills-300x150.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><span class=\"ez-toc-section\" id=\"What_is_Your_Biggest_Distraction_as_an_Athlete\"><\/span>What is Your Biggest Distraction as an Athlete?<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Article Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #0769bf;color:#0769bf\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #0769bf;color:#0769bf\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-overcome-what-if-thinking\/#What_is_Your_Biggest_Distraction_as_an_Athlete\" >What is Your Biggest Distraction as an Athlete?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-overcome-what-if-thinking\/#What_To_Focus_On\" >What To Focus On<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-overcome-what-if-thinking\/#Related_Sports_Psychology_Articles\" >Related Sports Psychology Articles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-overcome-what-if-thinking\/#The_Focused_Athlete\" >The Focused Athlete<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>The list of potential distractions is exhausting:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Noisy spectators<\/li>\n\n\n\n<li>Nagging injuries<\/li>\n\n\n\n<li>Trash-talking opponents<\/li>\n\n\n\n<li>Poor playing conditions<\/li>\n\n\n\n<li>Haters who try to drag you down<\/li>\n\n\n\n<li>Negative media attention<\/li>\n\n\n\n<li>Harsh opinions from others<\/li>\n<\/ul>\n\n\n\n<p>The previous examples are external distractions or sources that originate outside of you. While external distractions are bothersome, they are not the most formidable challenge for athletes.<\/p>\n\n\n\n<p>Internal distractions are much more destructive and difficult to manage, particularly the \u2018what if\u2019 trap.<\/p>\n\n\n\n<p>\u2018What ifs\u2019 are negative hypothetical situations that preoccupy your mind before, during, and after a competition, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What if I fail?<\/li>\n\n\n\n<li>What if I let down my coach, teammates, or family?<\/li>\n\n\n\n<li>What if I get injured again?<\/li>\n\n\n\n<li>What if I make a few mistakes and I\u2019m benched?<\/li>\n\n\n\n<li>What if I miss the shot that would tie the game?<\/li>\n\n\n\n<li>What if I fall during my routine?<\/li>\n\n\n\n<li>What if I choke in the final minutes of the competition?<\/li>\n<\/ul>\n\n\n\n<p>The problem is that \u2018what ifs\u2019 or hypothetical scenarios are future-based. When you dig deeper, you will notice your what-ifs are fears and worries about potential outcomes. The future is where anxiety resides.<\/p>\n\n\n\n<p>However, the <strong>present<\/strong> moment is free from fear. The present moment establishes what needs to be done \u201cnow\u201d and the best way to accomplish those tasks. Focusing on the present is the optimal mindset that fosters success and peak performance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_To_Focus_On\"><\/span>What To Focus On<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You can attain a present-moment focus by switching out \u2018what if\u2019 thoughts with <strong>\u2018what now&#8217;<\/strong> thoughts. \u2018What now\u2019 thoughts provide clear instructions or directions for achieving your objectives.<\/p>\n\n\n\n<p>For example, a baseball relief pitcher who is trying to close a game with a one-run lead and the bases loaded might experience many internal distractions such as, \u201cWhat if I blow the save,\u201d \u201cWhat if I am demoted because I can\u2019t throw strikes\u201d or \u201cWhat if I let my team down again?\u201d<\/p>\n\n\n\n<p>Each of the previous thoughts is destructive and counterproductive. You can switch your thought process to instructive thoughts by asking, <strong>\u201cWhat now?\u201d&nbsp;<\/strong><\/p>\n\n\n\n<p>This question helps clarify your focus for the present moment. For instance, \u201cTake a deep breath. Look for the signal from the catcher, \u201cOkay, fastball, low, and away. Check the runners. Throw at the target.\u201d<\/p>\n\n\n\n<p>Asking yourself, \u201cWhat now?\u201d helps you quickly process your situation, decisively choose a course of action, then follow through. This simple method keeps you mentally engaged in the moment.<\/p>\n\n\n\n<p>Indiana Fever center Aliyah Boston was the WNBA No. 1 overall pick in 2023. When playing, Boston has a \u201cWhat Now\u201d mentality and directs her attention only to the factors contributing to peak performance.<\/p>\n\n\n\n<p><strong>BOSTON<\/strong>:\u00a0<em>\u201cGreatness is just being true to who you are but also working hard to accomplish the goals. Every time I step on the court, I expect to be dominant. I go out there every game, and I\u2019m just going to be who I am.\u201d<\/em><\/p>\n\n\n\n<p>Hypothetical thinking traps you in an endless loop of negative thinking. When you shed this over thinking, you free your mind to focus on what to do and how to do it.<\/p>\n\n\n\n<p>Get into the habit of asking yourself, \u201cWhat now?\u201d When you notice your mind fearing what might happen, you can refocus in the moment by shifting your thoughts from <strong>\u2018What if\u2019<\/strong> to <strong>\u2018What now&#8217;<\/strong>.<\/p>\n\n\n\n<p>One mindset rule to follow is always focus on what you want to do&#8211;make the shot&#8211;instead of thinking about what not to do (don&#8217;t miss or what if I miss?).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-979ef383-5bc7-43ee-b8f9-249663ca1a6c\"><span class=\"ez-toc-section\" id=\"Related_Sports_Psychology_Articles\"><\/span>Related Sports Psychology Articles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-05642731-8752-4dbf-9c18-5cc4d276e821\" class=\"wp-block-list has-normal-font-size\">\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-athletes-cope-with-internal-and-external-distractions\/\">How Athletes Cope With Internal And External Distractions<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-deal-with-external-noise\/\">How to Deal with External Noise<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-develop-a-clutch-mindset\/\">How to Develop a Clutch Mindset<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-5726d13f-f715-4ca4-8813-2f8a9ebd8bc3\">*Subscribe to&nbsp;<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/sports-psychology-podcast-by-peaksports-com\/id152566009\" target=\"_blank\" rel=\"noreferrer noopener\">The Sports Psychology Podcast<\/a>&nbsp;on iTunes<br>*Subscribe to <a href=\"https:\/\/open.spotify.com\/show\/0ynyaalKxbnNmsoeL8gF5X?si=8224669de9b3435b\" target=\"_blank\" rel=\"noreferrer noopener\">The Sports Psychology Podcast<\/a> on Spotify<\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-281f5afb-980b-4c71-9aa0-11d606b5f7c9\"><strong>Download a&nbsp;<a href=\"https:\/\/www.peaksports.com\/mental-toughness-report-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">free sports psychology report<\/a>&nbsp;to improve your mental game!<\/strong><\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-94138e75-d591-4645-bb1d-212cf57a8841\"><strong><a href=\"https:\/\/www.peaksports.com\/sport-psychology-training-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Learn more about our one-on-one mental game coaching.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Focused_Athlete\"><\/span>The Focused Athlete <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"250\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2019\/08\/focused-athlete-teams-small.jpg\" alt=\"The Focused Athlete Audio and Workbook Program\" class=\"wp-image-19343\" style=\"width:214px;height:auto\"\/><\/figure>\n<\/div>\n\n\n<p>It\u2019s probably no secret that you have many opportunities<strong> to become distracted<\/strong> in sports. Athletes are bombarded with both internal and external distractions everyday in practice and competition. <strong>Focused athletes<\/strong> are able to get the most from their skills because they are more efficient with practice and more concentrated in competition. Athletes who lack focus <strong>let distractions run wild through their mind and don\u2019t know how to adjust or refocus.<\/strong><\/p>\n\n\n\n<p>Athletes who lack total focus feel out of control and can\u2019t get any momentum. Athletes with superior focus feel in control and ready to do battle with the competition.<\/p>\n\n\n\n<p>Which mindset would you rather take into every competition \u2013 out of control or mentally prepared? You can<strong> empower yourself to take action<\/strong> now. I have the focusing strategies <strong>to help you find the zone more often <\/strong>and and stay in the zone!<\/p>\n\n\n\n<p>\u201cThe Focused Athlete\u201d is a complete system to teach you how to focus like a champion and harness the power of a zone focus every time you step on the playing field, court, track, or course in practice and games!<\/p>\n\n\n<div class=\"gb-container gb-container-555010ab\">\n\n<a class=\"gb-button gb-button-5cee6327 gb-button-text\" href=\"https:\/\/www.peaksports.com\/the-focused-athlete-cd-program\/\" target=\"_blank\" rel=\"noopener noreferrer\">GET DETAILS<\/a>\n\n\n\n<a class=\"gb-button gb-button-23a8be01 gb-button-text\" href=\"https:\/\/shop.peaksports.com\/collections\/the-confident-athlete-series-digital-download\/products\/the-focused-athlete-digital\" target=\"_blank\" rel=\"noopener noreferrer\">BUY NOW<\/a>\n\n<\/div>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is Your Biggest Distraction as an Athlete? The list of potential distractions is exhausting: The previous examples are external distractions or sources that originate outside of you. While external distractions are bothersome, they are not the most formidable challenge for athletes. Internal distractions are much more destructive and difficult to manage, particularly the \u2018what if\u2019 trap. \u2018What &#8230; <a title=\"How to Overcome \u201cWhat-If\u201d Thinking\" class=\"read-more\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-overcome-what-if-thinking\/\" aria-label=\"Read more about How to Overcome \u201cWhat-If\u201d Thinking\">Sport Psychology Article&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":15799,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[142],"tags":[318,247],"class_list":["post-15760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-psychology-tips","tag-confidence-in-sports","tag-mental-toughness-in-sports"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.5.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"One mindset rule to 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