Internal distractions
Internal distractions are interference from within: intrusive thoughts, doubts, emotions and bodily sensations. They are the part of [distractions](/glossary/otvlekayushchie-faktory) that the athlete creates themselves, and the hardest to notice.
Definition
Internal distractions are thoughts, emotions and bodily signals that pull attention away from the task: replaying mistakes, judging the result in advance, anxious images. Unlike external distractions, they cannot be switched off from outside. Often it is these, rather than the noise, that turn out to be the main obstacle to concentration.
How it shows up in sport
Internal distractions sound like "what if I miss", "I mustn't get this wrong", "what will the coach think". They are closely tied to pre-competition anxiety and fear of making mistakes. While attention is taken up with those thoughts, almost no resource is left for the action itself, and the technique falls apart.
Related tests
Internal distractions are easier to assess with pre-competition anxiety and cognitive interference questionnaires than with speed tasks. Instruments like these are in the tests section. A high level of intrusive thoughts indicates that the work should target the anxiety rather than concentration directly.
Exercises
Internal distractions are worked on through mindfulness, breathing techniques and switching to process rather than outcome. Short switching phrases and a focus on bodily anchors here and now both help. There is a selection in the exercises section; the task is not to fight the thought but to bring attention gently back to the action.
Related terms and issues
Internal distractions are the second half of distractions, alongside external ones, and attentional control is what manages them. They feed on pre-start anxiety and fear of making mistakes. If thoughts persistently get in the way of performing, it is worth working with a psychologist.
FAQ
How do I stop thinking about a mistake during the performance itself?
Ordering yourself not to think doesn't work — the thought only grows louder. It is more effective to have a prepared focus on the process (your breathing, the next action, a bodily anchor) that you return attention to every time the doubt surfaces.
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.