Mindset Mondays: Dr. Sian Beilock — Choking Under Pressure & Explicit Monitoring

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We talk a lot about physical recovery in sports: stretching, hydration, nutrition, and sleep. But resting your body doesn't always mean your mind is resting.

Researcher Yannick Balk has studied how athletes recover from the physical, mental, and emotional demands of sport. One of his key takeaways is that athletes need opportunities to detach from sport. That means more than leaving practice. It means giving your mind a break from thinking about the last mistake, worrying about the next game, replaying what happened, or constantly thinking about how to get better.

Balk's research found that mental detachment is associated with better recovery and greater mental energy. His work also suggests that recovery should match the demand. If you are physically exhausted, physical rest matters. If you are mentally overloaded, you may need activities that reduce thinking and mental effort. If you are emotionally frustrated, you may need something that helps you release those emotions.

So what can athletes actually do?

  • Create a transition: Give yourself 20–30 minutes after practice before jumping into the next responsibility.

  • Change the channel: Listen to music, play a game, read, draw, cook, or pursue a hobby.

  • Stop the replay: If you're stuck thinking about practice, write down what you learned and what you'll work on next time—then let it go.

  • Spend time with people: Family and friends can provide connection and help shift your attention away from sport.

  • Use breathing or relaxation: A few minutes of slow breathing, stretching, or visualization can help settle your mind.

  • Protect your sleep: Recovery doesn't end when practice does. Sleep is a major part of restoring both physical and mental resources.

The goal isn't to stop caring about your sport. It's to understand that sometimes the best way to prepare for tomorrow is to stop thinking about today.

Reflection: What do you do after practice that truly allows your mind to leave the sport behind?

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