How to Refocus and Get Back on Track

In the last blog, we talked about the importance of flexibility when it comes to focus. Whether it’s a narrow or broad focus, internal or external, being able to switch between different types of attention helps you perform at your best. But what happens when you lose focus? Whether it’s during a competition or just a regular training session, distractions are inevitable. This blog highlights how to refocus, especially after a break, a distraction, or a moment where your mind just goes off course.

The Mental Game Is Just as Important as the Physical One

Just like physical training, mental training is essential for peak performance. If you’re competing or even just training to improve, learning how to refocus will give you that extra edge. Think about it—you’re in a dressage competition, performing a specific movement, and your attention could be spread across different things. Maybe you’re recalling the test’s order, feeling the horse’s movement, or tuning out external distractions like people walking by. Now, picture a moment when something breaks your concentration—whether it’s a car passing by or an anxious thought about your last performance. Getting back into that focused zone is crucial to perform at your best.

Types of Distractions: Internal vs. External

When we talk about distractions, there are two main types: internal and external.

Internal Distractions: These are thoughts or feelings that pop into your mind, often without warning. Anxiety, fears, past events, self-criticism, and “what-ifs” are all examples of internal distractions. Sometimes, these thoughts can paralyse you or derail your performance entirely. For example, anxiety often stems from focusing on a feared future—what could go wrong, what if I make a mistake, or what if I’m not good enough? This pulls your focus away from the present moment, and that can seriously mess with your ability to ride well.

One way to tackle anxiety is to recognise it for what it is: a message from your brain. Anxiety isn’t some malicious force trying to sabotage you; it’s a signal that you’ve shifted your focus to something you don’t want. Instead of getting overwhelmed by fear, try shifting your focus back to what you do want—what you’re aiming for right now in this moment. As you do this, the anxiety tends to fade away. Focusing on the positive—what you’re doing, how you want it to feel—can significantly reduce your anxiety.

If you find yourself ruminating on a past mistake or replaying a negative scenario, it’s useful to explore therapies like NLP (Neuro-Linguistic Programming) or Timeline Therapy®. These approaches can help you reframe those memories so they no longer hold power over your current focus.

External Distractions: These are the things happening around you that you can’t control—whether it’s the weather, other people watching you, or your horse’s behavior. These types of distractions can be tricky because they’re harder to ignore. For example, if you’re riding in a competition and someone’s watching you, it’s easy to imagine they’re judging you. But here’s the thing: most of the time, they’re not. In fact, many people will probably be cheering you on, whether you’re aware of it or not.

One useful trick to refocus on what’s important is to mentally zoom out on those external distractions. Picture the person watching you as a tiny speck in the distance. By visualising them far, far away, you make them seem less important and less intimidating. This takes away the power they have over your focus.

Practical Ways to Refocus

So, how can you actively work on refocusing when distractions hit? Here are a few practical techniques:

1. Use a Trigger Word: Pick a simple word or phrase that immediately snaps you back into focus. It could be something like “focus,” “let’s go,” or “focus now.” By using this word consistently in your daily life, you start to associate it with sharp, laser-focused attention. When you’re riding and your mind starts to wander, saying that word can help reset your focus instantly.
2. Mindful Breathing or Self-Talk: Sometimes, just focusing on your breath or giving yourself a gentle pep talk can help. Breathe deeply, inhale for four counts, and exhale for four. As you do this, silently remind yourself of your goal and what you’re working on in that moment.
3. Redirect Your Attention: If your horse spooks, don’t just focus on their behavior—refocus on your own movements. Use a running commentary for yourself: “I need to adjust my balance, outside rein, inside leg…” This will bring your attention back to your riding rather than the distraction at hand.
4. Practice Controlled Distractions: At home, create an environment with minor distractions. These could be things like placing objects in your arena or using a running hose. By intentionally adding distractions, you help yourself and your horse get used to handling them calmly.
5. Peripheral Vision: Refocusing is much easier when you use your peripheral vision. If you’re in the zone, try to be aware of everything around you without fixating on anything specific. This broadens your attention and helps you stay engaged in the moment.

Summing Up

Refocusing isn’t about eliminating distractions—it’s about training your brain to return to the present moment when something pulls you away. Whether it’s internal anxiety or external distractions, knowing how to get back on track will make all the difference in your performance. By practicing these techniques regularly, you’ll find it easier to stay in the moment, focus on your goals, and perform at your best—no matter what’s happening around you.

What I can’t emphasis enough is the need to keep practising, I know I’m a work in progress too!

If you’d like to start a 1:1 coaching programme with me or have a single session to boost your focus, click here to book a complimentary chat or fill in the form below.