We all know the feeling. That moment when you arrive somewhere and think “I really don’t want to be here right now”. There may be something happening outside the game that is weighing on your mind. You walk onto the practice field feeling tired. Or maybe mistakes feel way more frustrating than usual. These feeling impacts us in many ways. What do we do when those feeling hits?

The first advice I always give to others in these situations is look towards your team/coaches for support. That’s why they are there. Telling them “Hey I’m having a rougher day today, I’m still gonna give it my all so if I seem off just give me a reminder and I’ll try to refocus.” You’re not saying this to excuse not trying. You’re saying this to let them know that you may need their help in getting the most out of the practice/game. You rely on your teammates/coaches in-game, but just as importantly you should rely on them out of game.

Another useful tool during these low energy moments is to remind yourself why you’re playing. Re-centering your focus on the things you value helps you find your focus for the day. And If you haven’t taken a moment to think about why you are playing I highly recommend it. Take some time to write down 3-5 things that you value about your time in your sport. Recognizing why we do what we do allows us to remember why we love playing the game we have chosen to play.

Finally, and most importantly, remind yourself that it’s okay to have off-days. That even the greatest in the world show up to practice and think “All I want to do is go back to bed”. But they get out there and give it their all, and that all may not be what it was the day before. But it is their all. In the words of one of the coaches I have worked with “I don’t care if you brought 20% or 100%, I want you to give it all you got today” Everyone can practice and focus on their best days. It’s how we show up on those days we only have 20% that define us.