Episode 57 - What is Within Your Direct Control - a podcast by Charles J. Infurna, EdD

Quite an interesting situation occurred this past weekend.  We were attending a meet, finished a couple of events, and then the weather hit.  Before our track meet really got started it was canceled due to the weather (high wind warnings, thunder, lightning).  Some were happy and relieved that the meet was canceled.  Early performances weren’t the best, especially in the discus where the wind wreaked havoc on everyone.  Then others were disappointed that they weren’t able to compete.  What’s there to do?

The only thing we could do in that particular situation is control what was in our immediate control.  We couldn’t control the weather or that our meet was canceled.  We could still control our attitude, preparation for the next meet, and our effort moving forward.

Refusing to focus our attention on external circumstances will reduce bouts with fear, anxiety, and frustration.  Dominating our attitude, preparation, and effort (APE; Kamphoff, 2018) is the key to reaching a greater level of performance.  Making sure we are prepared, going above and beyond to be ready for whatever heads our way will ensure that we are on the right path.  Putting in our best efforts everyday builds up our grit, a key trait that allows us to move forward on our journey, achieving our eventual successes (Duckworth, 2018).

A great activity for athletes to complete before the start of the season, in practice, or in competition is to take a mental inventory of what is within our direct control in competition and place our energies there.  Spending time on what is out of direct control can lead to a heightened level of stress, anxiety, and fear of what may or may not happen.

When we think about what is within our direct control in life and throwing, what comes to mind?

1. Create a list of all the different variables that are within our immediate direct control


2. What does our attitude look and feel like when we place an emphasis on the variables directly within our control?


3. What does our preparation look and feel like when we place an emphasis on the variables directly within our control?


4. What does our effort look and feel like when we place an emphasis on the variables directly within our control?

When our minds begin to fill with worry and doubt about things that are outside of our immediate control, think about what your attitude, preparation, and effort look and feel like.  Replace the negative thoughts with those positive thoughts about our attitude (embracing the competition, feeling grateful to be able to compete), preparation (using the competition as a reward for all the hard work you put into practice this week), and effort (how much you have to give in this competition).

Looking at the same situation with a different lens or perspective will help you become more mindful and present in the moment.  It will allow you to recognize what is happening inside your mind, your thoughts, your emotions, and replace your negative thoughts with more positive thoughts based on your attitude, preparation, and effort.

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