The Science of Focus

The Science of Focus: How to Block Out Distractions in Competition

Competing at a high level is not just about physical skill, it's also about the ability to maintain sharp focus under pressure. Athletes often talk about being “locked in” or “in the zone,” but what does that really mean from a scientific perspective? And more importantly, how can you train your mind to block out distractions when it matters most?

Why Focus Matters in Sport

Focus is the mental ability to direct attention toward what's relevant in a given moment; your technique, strategy, or opponent, while filtering out what isn't. This skill is critical in competition, where external distractions (crowd noise, referee calls, opponents' tactics) and internal distractions (negative self-talk, fatigue, anxiety) can quickly throw you off your game.

Research in sport psychology shows that athletes who can control their focus are more consistent, resilient, and able to perform at their peak when it counts (Abernethy, 2001; Moran, 2016).

The Science Behind Focus

Focus is rooted in how our brain manages attention systems:

Selective Attention – The ability to zero in on what matters most. For example, a tennis player focusing on the ball while ignoring the crowd.

Sustained Attention – The ability to maintain concentration over long periods, like a marathon runner staying locked in for hours.

Shifting Attention – The ability to adapt focus quickly, such as switching from defence to attack in football.

Distractions occur when the brain's limited attention resources are pulled in competing directions. Stress, fatigue, and emotional arousal can make this worse by narrowing or scattering focus (Eysenck et al., 2007).

Common Distractions in Competition

External: noise, crowd behaviour, opponents' mind games, environmental conditions.

Internal: nerves, overthinking, self-doubt, dwelling on mistakes.

Technological: social media, phones, or last-minute messages before the game.

Recognising which distractions affect you most is the first step in building a strong focus strategy.

Practical Techniques to Improve Focus

Here are evidence-based strategies athletes can use:

1. Pre-Performance Routines

Consistent rituals (like breathing exercises, stretching sequences, or visualisation) help signal to the brain that it's time to perform, creating automatic focus (Cotterill, 2010).

2. Mindfulness Training

Practices like meditation and mindful breathing train the brain to notice distractions without attaching to them, allowing you to return attention to the task at hand. Studies show mindfulness improves attentional control and reduces performance anxiety in athletes (Birrer et al., 2012).

3. Cue Words and Self-Talk

Short, powerful words or phrases (“calm,” “attack,” “breathe”) can refocus the mind instantly. Research demonstrates that motivational self-talk can improve concentration and endurance performance (Tod et al., 2011).

4. Simulation Training

Practice with deliberate distractions; loud noises, heckling teammates, unexpected stoppages, so you can train your brain to stay calm in real situations. This aligns with attentional control theory, which suggests training under pressure strengthens focus (Eysenck & Derakshan, 2011).

5. Recovery and Sleep

A tired brain struggles to focus. Sleep research shows cognitive performance, including attention, declines with fatigue, which can undermine competitive performance (Mah et al., 2011).

Building Your Personal Focus Strategy

Every athlete is different. Some thrive on blocking everything out, while others perform better by using crowd energy. Experiment with different focus tools in practice and identify what works best for you.

Over time, training focus becomes like training a muscle, the more you work on it, the stronger it gets.

Final thought

Focus is not just a talent, it's a skill that can be developed. By understanding how attention works and practicing simple techniques, you can train your mind to stay locked in, even in the toughest competitive environments.