Anchors: How to Create Mental Reset Buttons for Peak Performance

(Stay Locked In, No Matter What’s Happening Around You)

In sports, everything can change in a split second. A bad call. A missed shot. An argument. A distraction.

But elite performance is about being able to reset your mind and focus instantly.

👉 That’s where anchors come in.

Whether you’re a coach or a player, learning to use anchors is like having a mental reset button.

Here’s how to create yours.

🎯 What Are Anchors?

Anchors are mental or physical triggers that help you return to a desired mental or emotional state — quickly and effectively.

It’s about training your mind to snap back to focus, calmness, intensity, or confidence, whenever you need it.

💡 Why They Work: Anchors create a shortcut in your brain. Instead of having to consciously calm yourself down or hype yourself up, the anchor triggers an automatic response.

👉 It’s like having a mental tool that’s already programmed to do what you need.

🔑 The Science Behind Anchors

Anchors are based on a psychological principle called classical conditioning.

Just like Pavlov’s dogs were trained to associate a bell with food, you can train your brain to associate a specific trigger (anchor) with a desired mental state.

The more you practice, the stronger the connection becomes. And eventually, it becomes automatic.

💬 “Anchors are about programming your brain to respond the way you want — on demand.”

📌 How to Create Effective Anchors

Creating anchors isn’t complicated, but it takes intentional practice. Let’s break it down.

1. Choose Your Desired State

What mental or emotional state do you want to access on demand? Think about moments where you need to be locked in, composed, or energized.

📌 Examples:

• Composure and calmness: During clutch moments or after a mistake.

• Confidence and intensity: Right before starting a game.

• Focus and clarity: When preparing to make tactical decisions or crucial plays.

💡 “An anchor works best when it’s linked to a specific, clear mental state.”

2. Pick a Physical or Mental Cue (Your Anchor)

The anchor itself needs to be simple, repeatable, and easy to perform under pressure.

📌 Examples:

• Physical Action: Clenching your fists, tapping your wrist, touching your chest, adjusting your posture.

• Visual Cue: Looking at a particular spot or object.

• Word or Phrase: Saying something like “Locked in,” “Next play,” or “I’m ready.”

• Breathing Pattern: A specific inhale-exhale pattern, like the physiological sigh (Two short inhales through the nose, followed by a long exhale through the mouth).

💡 “The simpler the anchor, the more effective it will be under pressure.”

3. Link the Anchor to Your Desired State

Here’s the most important part: You have to connect your anchor to the mental state you want to achieve.

📌 What To Do:

• Visualize yourself performing at your best. Make it vivid and clear.

• Feel the emotions you want to anchor — confidence, calmness, focus, etc.

• Perform your anchor cue (e.g., tapping your wrist) while holding that feeling.

• Repeat until the cue and emotion are linked.

💡 “You’re training your brain to connect the action with the desired state. The more you practice, the stronger the connection becomes.”

4. Practice Under Pressure

An anchor only works if you’ve trained it under stress. Otherwise, it will fall apart the moment you actually need it.

📌 What To Do:

• Practice your anchor during intense drills, scrimmages, or high-pressure moments.

• Use your anchor whenever you feel distracted, frustrated, or overwhelmed.

• Keep reinforcing it until it becomes automatic.

💬 “The real test of your anchor is whether it works under stress. That’s what you have to train for.”

5. Use Your Anchor Consistently

The more you use your anchor, the stronger it becomes. But it only works if you’re consistent.

📌 What To Do:

• Use your anchor in practices, games, and even outside of sports.

• Make it a regular part of your routine.

• Whenever you feel your mind slipping, activate your anchor.

💬 “Your anchor is only as powerful as your commitment to using it.”

🎯 Example Anchors for Coaches and Players

✅ Composure Anchor (Coaches):

• Taking a deep breath and repeating “Clear mind, clear decisions.” before addressing players or reacting to a bad call.

✅ Focus Anchor (Players):

• Clenching fists or tapping the chest while saying “Next play” to reset after a mistake.

✅ Intensity Anchor (Players or Coaches):

• Adjusting posture and saying “Let’s go” before a critical moment or during timeouts.

🧠 Take These With You:

 ❤️ “An anchor is your mental reset button. Use it whenever you need to refocus, recharge, or reframe.” 

❤️ “The best anchors are simple, consistent, and practiced under pressure.” 

❤️ “Your anchor is your tool. Make it yours and make it strong.” 

❤️ “Resetting your mind is a skill. And like any skill, it gets better with practice.”