Draining the Power of Negative Thoughts
In the high-pressure world of competitive sports, an athlete’s worst opponent is often not the one across the field, but the voice inside their own head. Automatic, negative thoughts like “I’m going to choke”, “I’m not good enough”, or “What if I fail?” are common, particularly when stakes are high. These thoughts can fuel self-doubt, erode confidence, and amplify fear of failure. But what if athletes didn’t have to believe every thought their mind served up?
Enter Acceptance and Commitment Therapy (ACT), a mindfulness-based behavioral therapy increasingly applied in sport psychology. Rather than trying to eliminate negative thoughts, ACT helps athletes defuse from them. That is, to notice the thought, allow it to be present, and choose how to act in alignment with their values, regardless of the thought’s content.
The Problem: Cognitive Fusion and Performance Paralysis
ACT targets what it calls cognitive fusion: the process of becoming entangled with thoughts to the point that they dominate behavior. In athletes, this often looks like:
Over-identifying with internal commentary (“I am a failure if I miss this shot”)
Letting performance anxiety dictate decision-making
Avoiding risk to sidestep discomfort, rather than committing to valued goals
Research shows that this fused thinking correlates with poorer performance, lower psychological flexibility, and heightened fear of failure. It keeps athletes stuck in reactive patterns, rather than responding with composure and intent.
Defusion: Changing the Relationship to Thoughts
ACT helps athletes practice cognitive defusion—creating distance from thoughts so they lose their literal power. Rather than trying to stop negative thinking (which often backfires), ACT helps athletes see thoughts as just thoughts.
Example defusion strategies include:
Labeling thoughts (“I’m having the thought that I’m going to mess up.”)
Silly voice technique (Saying the thought in a cartoon voice to reduce its grip)
Leaves on a stream (Visualizing thoughts floating away on leaves, without judgment)
These techniques may sound simple, but they’re powerful. A study by Wolanin and Schwanhausser (2010) found that athletes who used ACT defusion exercises reported greater psychological flexibility and performance consistency, particularly under stress.
Acceptance: Making Room for Mental Discomfort
ACT also encourages acceptance—the willingness to experience uncomfortable thoughts and feelings without avoidance or struggle. Athletes learn that anxiety, doubt, or fear are not barriers to performance, but part of the process.
By acknowledging internal experiences without trying to suppress them, athletes reduce experiential avoidance, which has been linked to poorer athletic performance. This opens the door for more value-driven behavior like competing with courage, focus, and resilience even when discomfort is present.
ACT in Action: Building Confidence Through Willingness
Confidence in ACT is not the absence of fear; it’s the presence of willingness. Willingness to act in the service of one’s goals and values, regardless of mental noise.
A 2020 meta-analysis by Hooper and Larsson (which is basically a study that examines a ton of studies to understand its impact) found that ACT interventions significantly improved athletic performance, mental health outcomes, and overall well-being. Notably, athletes reported a decrease in performance-related worry and increased ability to focus on what mattered during competition.
Practical Takeaways for Athletes
Don’t try to eliminate negative thoughts, defuse from them. You’re not broken for thinking “I’m not good enough.” But you don’t have to buy into it.
Practice noticing thoughts instead of believing them. Use defusion techniques to create mental space.
Accept discomfort as part of growth. Fear of failure doesn’t mean you’re unprepared, it means you care. Discomfort means you’re out of your comfort zone, which is probably a good thing. After all, people don’t grow, improve, and get closer to achieving their goals from within their comfort zone.
Focus on what you want to do, not what you feel like avoiding. Let values, not fear, guide your next move. Values are a powerful source of internal motivation.
Conclusion
ACT gives athletes a mental skillset to unhook from the inner critic and return their attention to what they can control. Through defusion, acceptance, and committed action, athletes can perform with greater freedom, authenticity, and resilience, no matter what their mind throws at them.
