The focus anchor
An anchor is a short gesture or word linked to a state of composure. By repeating it while you are in that state, you get a button for entering focus quickly.
When to use it
Before an attempt, a serve or walking out — as the final signal that you are ready.
How to do it, step by step
- Choose a simple gesture (clench a fist, touch your wrist) and a word.
- In training, repeat it at moments of clear composure.
- In time the gesture itself will start bringing the state on.
Common mistakes
Setting the anchor in a random state, changing the gesture, using a ritual that is too conspicuous.
How to make it stick
Pairing the anchor with the first step of your routine makes entering focus automatic.
When to bring in a psychologist
A specialist can help you embed the anchor and build it into your competition routine.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.