The “Zone,” also known as the flow state, has been described by performers as effortless, where everything clicks perfectly, and they achieve a heightened sense of performance (Jackson et al., 2001). While this state undoubtedly leads to enhanced confidence and focus even under competitive pressure, it is essential to understand that the “Zone” can be elusive and cannot be directly summoned at will.
When the zone calls, you must listen. You never know how long being in the zone lasts.
John Passaro
Since the flow state may happen spontaneously or fleetingly, but it cannot be consistently manufactured, does that also mean that we have to leave our confidence and focus to chance?
Can you perform well even when not in the “Zone”?
The reality is that there is no evidence to suggest that successful athletes experience the “Zone” more so than the less successful ones – they just cope better under competitive pressure (Jackson et al., 2001; Williams & Krane, 2021). In fact, focusing solely on entering the “Zone” can inadvertently lead athletes to frustration, anxiety, and disappointment. Rather than focusing on “entering the zone,” successful performers utilize psychological skills to proactively get into the right mindset before practice and competition and to develop their “RESPONSE abilities.”
“RESPONSE abilities”
These psychological skills help performers refocus and respond effectively to distractions and challenges. Specifically, these performers have learned to be aware or attuned to distractions and can refocus on task-relevant cues and supportive feelings and perspectives.
1. Understand how expectations limit their confidence,
2. Reflect on your own expectations, and replace them with process goals,
3. Priming yourself to focus on process goals during practice and competition.
One of the psychological skills that is key to “RESPONSE abilities” is the ability to let be of limiting expectations and focus on manageable objectives or process goals. This is one of the first psychological skills that I help performers to learn. There are three main steps to learning and applying this skill:
Performers must develop this skill during practice sessions that closely mimic actual game situations and challenges. This approach will help performers develop the skills and “RESPONSE abilities” that directly translate to improved performance during competitions (Renshaw et al., 2019)
While getting in the “Zone” and experiencing flow is alluring, it certainly should not be the main focus of your mental preparation. Refocusing and responding effectively to distractions and the pressures of competition is equally essential, if not more so.
“What happens to you is not nearly as important as how you respond to what happens to you.”
If you’re ready to develop your “RESPONSE abilities” and enhance your mental game, contact me for personalized mental game coaching and guidance. Let’s embark on this transformative journey together!
Coach Hansen
References:
Jackson, S. A., Thomas, P. R., Marsh, H. W., & Smethurst, C. J. (2001). Relationships between flow, self-concept, psychological skills, and performance. Journal of Applied Sport Psychology, 13(2), 129-153.
Renshaw, I., Davids, K., Newcombe, D., & Roberts, W. (2019). A constraints-led approach. The Constraints-Led Approach, 159–162. https://doi.org/10.4324/9781315102351-10
Williams, J. M., & Krane, V. (2021). Applied sport psychology: personal growth to peak performance (8th ed). McGraw-Hill Higher Education.
“Ready to take your golf game to the next level? Click here to UP your mental game and sign up for The Golfer’s Mental Edge!”
Coach Hansen 