At any competitive level, attention, focus, adaptation, and resilience decide who moves on and who is left behind. They are the mental qualities and skills that are difficult to quantify and missing from the analytics. On paper, two teams or two individuals could look like a toss-up when you consider the measurables. Yet on game day, results reveal that intangibles can never be overlooked. And, therefore, intentional or otherwise, the unquantifiable qualities are an aspect of every training experience. In other words, you are moving forward because you are intentionally getting the most out of experience (learning, reflecting, adapting, improving)—or you are stuck in a headspace governed mostly by past patterns and mood (see the previous post, Bad day: What’s in a Name?). In this “stuck” pattern, others with similar physical skills and abilities are moving ahead. So, you really are never in the same place.
Attention is the cornerstone of development and performance. While this may sound like a bold statement, attention connects to every aspect of preparation and execution. We pay attention to what we value. We attend to what is meaningful and what we are aiming at. It can be no other way as our mind is goal-directed. Deeper, there is a nuance to attention that recent studies have helped to clarify. While this is very simplified, there are two modes of attention, representing different networks in the brain: The Default Mode Network (DMN) and the Task-Positive Network (TPN).
The Default Mode Network is where the mind goes when not involved in a task. The DMN activates during mind-wandering, thinking of self and relationships, episodic memory, other forms of mental time travel such as to-do lists, thinking of the trophy or thinking of losing in the middle of the event, or craving a cheeseburger. In other words, DMN is steeped in the narrative of the past or the future.
The Task-Positive Network activates during specific tasks in the present such as hitting a baseball, shooting a free throw, hitting a drive off the first tee, or writing an essay. TPN requires focus and alertness in the present, moving step by step through the process.
While this, again, is an oversimplification, you can say when one system is dominant the other takes a back seat. Why does this matter?
Attention to a task is expensive. And some research finds that our mind wanders nearly half our waking life (DMN). These major brain systems are part of an architecture that dates back millenniums. Best to work with them rather than make believe we can outsmart them.
Some coaches preach “the process” and “being present.” Sounds like the TPN and sounds like a great idea. But the DMN is termed the “default” for good reason. This system qualifies who we are and how we are over time—a necessity for survival and making sense of our story. Best to establish a rhythm to these modes, and best to engage awareness of the systems within the process.
The practical application of these networks during practice and competition starts with these building blocks:
- Developing the skill: Awareness can be developed above these networks. In other words, we can notice whether our attention is not in the present (DMN) or is engaged in the process of a task in the here and now (TPN).
- Noticing and Shifting: The rhythm of the sport will decide the ebb and flow of these networks. The important mental skills then become noticing and shifting based on this flow. Football, tennis, golf, and baseball are examples of sports having natural “breaks” between action and inaction (this does not mean that you aren’t processing or strategizing). A gymnast must practice engaging the TPN for longer time spans which vary (floor exercise versus the vault). You have the important task of identifying this rhythm for your sport.
- Flow: The feel of “flow” is different in each of these modes. The DMN can be a space of great creativity, insight, and immersion. And the flow of TPN can be developed between and within practice sessions with mindfulness, visualization, and mental rehearsal.
Attention is a valuable resource intensified by clarifying goals and values. Understanding these modes and their place in mental processing can lead to leaps in your mental approach. Awareness of attention and “where” it’s aimed, can help you to continuously develop the ability to shift, reflect, and shift once more. Most importantly, these skills are not just required to develop sport-specific skills—but also resilience.