Stuck or Overthinking Holding You Back?

To be the best you can be in your sport, it’s important to become a self-regulated learner (SRL)—someone who takes ownership of their learning process with the aim of improving and mastering a specific skill or task.

Reflection plays a crucial role in this process, helping athletes transform experiences into actionable insights. But not all reflection is created equal, and the distinction between rumination and reflection is key to unlocking mental performance and maintaining mental health.

The Difference Between Rumination and Reflection

Imagine your thoughts as cars on a freeway. During performance, you need a clear path for the “traffic” of your mind to flow smoothly.

• Rumination is like a traffic jam, where repetitive negative thoughts block the way. It’s unproductive, emotionally draining, and limits performance by keeping you stuck in the past or worried about the future.

  • Example: “Why did I miss that shot? What if I let my team down?”

• Reflection, by contrast, is like a carefully planned route. It’s intentional, constructive, and leads to growth. Reflection helps you learn from experiences and apply those lessons to future performance.

  • Example: “What went well in my performance, and what can I improve for next time?”

Reflection and Self-Regulated Learning

Donald Schön’s Reflective Practice Model highlights two types of reflection that support self-regulated learning:

1. Reflecting-in-Action

This occurs during performance—thinking on your feet, adjusting in the moment, and staying focused on objectives. It’s a vital skill for athletes to learn and adapt as they engage in their sport.

How to Practice:

• Set clear objectives before training or competition.

• Use cues during the activity to remind yourself of your goals and assess your performance in real time.

• Example: A hockey player might ask, “Am I staying in position?” or “How can I better support my teammates right now?”

2. Reflecting-on-Action

This happens after performance—taking time to analyze and process what worked, what didn’t, and what to adjust next time. It’s about creating space to learn and grow from experiences.

How to Practice:

• Use post-performance tools like journaling (e.g., the 3+2+1 framework: 3 positives, 2 areas to improve, 1 to let go of).

• Reflect with intention on the way home or during a quiet moment, asking questions like, “What could I do differently next time?”

Why This Matters for Mental Performance

Rumination undermines mental performance by:

• Draining focus and energy.

• Triggering stress, anxiety, and self-doubt.

• Limiting capacity for decision-making and adaptability.

Reflection, on the other hand:

• Enhances focus and self-awareness.

• Builds confidence through learning.

• Helps athletes regulate emotions, improving their ability to perform under pressure.

By practicing reflection, athletes can stay present, adapt to challenges, and create actionable goals for improvement.

The Mental Health Connection

Rumination doesn’t just affect performance—it can harm mental health. Fixating on negative thoughts or perceived failures increases stress, anxiety, and even the risk of burnout.

Reflection, however, is empowering. It provides a productive outlet for processing emotions and building resilience. By intentionally directing thoughts, athletes can support both their mental performance and long-term well-being.

Practical Strategies for Athletes

1. Thought Stoppage

   • Use a cue like “Stop” or “Next play” to interrupt rumination.

   • Pair it with a grounding technique, like deep breathing.

2. Set Clear Objectives

   • Before training or competition, identify 1-3 specific goals to focus on.

   • Check in with yourself during the activity to assess progress.

3. Post-Performance Journaling

   • Use the 3+2+1 framework to reflect after practice or competition:

     • 3 things that went well.

     • 2 areas to improve.

     • 1 thought to let go.

4. Mindfulness Practice

   • Build present-moment awareness through meditation or visualization exercises.

5. Regular Reflection Time

   • Schedule weekly sessions to evaluate progress, learn from experiences, and set actionable goals.

Summary

The journey to becoming a self-regulated learner is about choosing reflection over rumination. By engaging in reflection-in-action and reflection-on-action, athletes can stay present, build resilience, and unlock their full potential.

Key Take Aways

1. Understand the Difference Between Rumination and Reflection

   • Rumination is repetitive and unproductive overthinking that drains mental energy, undermines focus, and negatively impacts performance and mental health.

   • Reflection, in contrast, is intentional and constructive, turning past experiences into actionable insights that drive growth and improve future performance.

2. Practice Self-Regulated Learning (SRL) to Enhance Mental Performance

   • Becoming a self-regulated learner means actively engaging in your learning process.

   • Utilize Donald Schön’s Reflective Practice Model, which includes:

     • Reflecting-in-Action: Adjusting and thinking on your feet during performance.

     • Reflecting-on-Action: Analyzing what went well and what to improve after the performance.

3. Use Practical Strategies to Turn Overthinking Into Growth

   • Employ tools like thought stoppage, mindfulness, and post-performance journaling (e.g., the 3+2+1 framework) to redirect your focus and maximize learning.

   • Set clear objectives before training and revisit them during and after performance to stay purposeful and present.

Self Reflective Moment

Do you want help with your Mental Game?

For more information or to set up your own session with a Certified Mental Performance Consultant to help level up your mental game, click on the button below for a free intro session.