Eyes on the Prize: How attention control and visual focus points sharpen performance when it counts

Ever tried really hard to focus… and somehow ended up mentally planning what you’re going to wear to your grandma’s 80th birthday party instead? Yeah. Same.

Athletes often think “focus” means forcing themselves to concentrate harder. Like clenching your brain muscles until performance magically appears. In reality, attention doesn’t work like that. It wanders and drifts, and that’s okay; it’s literally supposed to.

It’s super hard (if not impossible) to completely stop your attention from drifting, so don’t bother. What we can do, however, is to notice when it does start to wander and then gently guide it back in.

A determined athlete locks eyes with the finish line like it's the last slice of pizza, fully focused and ready to claim victory before anyone else even thinks about it.

When Attention Drifts (Because It Will)

Think of attention like a spotlight; it can only shine on one area at a time. In training, that spotlight is pretty steady. But under pressure? It starts doing cartwheels.

You start a game thinking about your tactics, then notice the crowd, and suddenly your brain goes, “Wait… what if I miss?” Before you know it, you’re three thoughts deep into existential dread while still trying to dribble.

This constant shifting is just your brain reacting to different stimuli—sounds, emotions, expectations, and yes, even the outfit that you still haven’t picked out for grandma’s birthday. The challenge is learning how to steer the spotlight back when it drifts too far into chaos.

Recent research has actually mapped this out: studies on flow-state dynamics in athletes found distinct brain patterns linked to attention stability (arXiv, 2025). When focus locks in, activity in areas related to self-monitoring (aka overthinking) decreases, while sensorimotor areas light up.

Basically, what this means in normal people language is that: flow happens when you stop having a catfight with your brain and start trusting your body.

How Visual Cues Anchor You in the Moment

Here’s where your eyes come in. Literally.

When attention starts drifting, visual anchors act like handrails; they’re basically just physical cues that keep you grounded in the moment. It’s why a golfer stares at a single dimple on the ball, or a sprinter keeps their eyes locked on the lane marker. It’s literally neuroscience.

Visual cues simplify your attention by giving your brain a job it can actually do: “Look here, stay here.” Instead of trying to quiet every thought in your chaotic mind (“don’t think about mistakes, don’t let your team down…”), you redirect to something you can see or control.

Tip: Try This

• Before a serve or shot, pick one visual anchor (logo, target, court line).

• Lock onto it for 1–2 seconds.

• Breathe once—in through the nose (4 seconds), out through the mouth (8 seconds) (and then obviously keep breathing after).

• Then execute.

  
  

This is a micro-reset that pulls you out of mental noise and back into performance rhythm. Bonus: It also stops your eyes from darting around like a caffeinated meerkat. :)

A golfer prepares to swing, squinting intently while pretending not to notice the cameraman.

The Bigger Picture: Attention, Flow, and Recovery

Performance psychology in 2025 isn’t just about reaction time or grit anymore. A recent Sporting Bounce report showed that coaches and professionals now rate sleep quality, emotional regulation, and stress management as equal pillars of performance.

Why does that matter here? Well, because your attention system feeds off your recovery system. When you’re sleep-deprived, emotionally exhausted, or running on five coffees and half a panic attack, your spotlight’s not a spotlight—it’s a flickering torch with 2% battery.

So yes, focus drills help, but so does actually taking care of your nervous system. You can’t expect laser-sharp concentration when your brain feels like a browser with 47 tabs open.

Practical Steps for Recovery

1. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Consider a bedtime routine that helps you wind down.

2. Practice Mindfulness: Incorporate mindfulness techniques like meditation or deep breathing into your daily routine. This can help regulate emotions and reduce stress.

3. Stay Hydrated and Nourished: Proper nutrition and hydration can significantly impact your mental clarity and focus.

   
   

Try This Week

1️⃣ Pick a focus anchor: Before your next training or match, choose one specific visual cue. Use it whenever you feel yourself drift.

2️⃣ Mental rep it: Visualise that focus cue during mental rehearsal—link eyes → breath → action.

3️⃣ Audit your focus: After sessions, ask: When did I lose focus? What pulled it? What helped me refocus? That reflection is gold for self-awareness.

Attention and focus can be trained!

The goal isn’t to force laser focus 24/7 but rather to build the skill of coming back faster when your mind inevitably wanders.

So next time you catch yourself zoning out mid-competition, remember: It’s not about having perfect focus. It’s about finding it again, quickly. And if all else fails… just don’t stare at the crowd. Especially not if your ex is in it. :)

If you want to learn more about how you can train your focus and concentration, feel free to send me an email or follow me on any of my socials.