Mind Traps on the Field or Court: How Cognitive Distortions Sabotage Performance—and What to Do About It

Mental Health

Dr. Heather Larkin, LMHC, MGCP, MPM

In sports, talent and training get the spotlight—but mindset is the game-changer. Even the most physically prepared athletes can find themselves underperforming if their inner dialogue is distorted by negative thinking patterns. These are called cognitive distortions, and they’re often the silent saboteurs of performance, confidence, and enjoyment.

Fortunately, athletes can take control of their mindset—and it starts with understanding the reframing ALL IN Mindset ™ approach: Awareness. Language. Leverage. Intention. Now.

This isn’t just a philosophy—it’s a practical playbook to help athletes shift from mind traps to mental toughness.

What Are Cognitive Distortions?

Cognitive distortions are automatic, irrational thought patterns that warp reality. They sneak into the minds of athletes and distort how they see themselves, others, and the game. These thoughts feel real, but they aren’t true—and they create unnecessary pressure, fear, and self-doubt.

Let’s break down some common distortions and show you how to fight back using the ALL IN Mindset ™.

1. All-or-Nothing Thinking

“If I’m not perfect, I’m a failure.”

The Trap: Every performance is viewed as black or white—perfect or terrible—with no room for learning or growth.

ALL IN Reset Strategy:

  • AWARENESS: Notice the extremes in your language (“always,” “never,” “ruined”).
  • REFRAME: Replace with a growth-focused perspective: “That wasn’t my best, but I can improve.”
  • INTENTION: Set specific goals for progress over perfection. Ask: What did I do well, and what can I learn?

2. Catastrophizing

“If I mess this up, I’ll lose my spot on the team.”

The Trap: A single mistake becomes a full-blown disaster in your mind. Anxiety takes over, draining focus and composure.

ALL IN Reset Strategy:

  • AWARENESS: Pause and breathe. Catch the spiral before it takes over.
  • LANGUAGE: Swap “what if I fail?” with “what if I succeed?” or “how can I respond if things don’t go my way?”
  • NOW: Ground yourself in the present. Use a physical anchor (e.g., feel your feet on the ground or tap your fingers) to bring your attention back to this moment.

3. Mind Reading

“Coach thinks I’m terrible because of that mistake.”

The Trap: You assume what others are thinking—and it’s usually negative.

ALL IN Reset Strategy:

  • AWARENESS: Recognize when you’re assuming instead of asking or observing facts.
  • REFRAME: Tell yourself: “I don’t know what they’re thinking, but I can control my effort and attitude.”
  • LEVERAGE: Use feedback (when available) as fuel, not fire. Ask questions like: “What can I improve?” instead of “What are they thinking about me?

4. Overgeneralization

“I always mess up under pressure.”

The Trap: One mistake becomes your whole identity. Confidence shrinks.

ALL IN Reset Strategy:

  • AWARENESS: Identify the “always” or “never” patterns.
  • REFRAME: Narrow the focus: “I struggled this time, but that doesn’t define me.”
  • LEVERAGE: Keep a confidence journal—write down 3 wins (big or small) every day to remind yourself of what’s working.

5. Personalization

 “We lost because of me.”

The Trap: You take sole responsibility for a team outcome, even when it wasn’t all on you.

ALL IN Reset Strategy:

  • AWARENESS: Ask: “Am I taking on more than my share of responsibility?”
  • REFRAME: “I made a mistake, but the team wins and loses together.”
  • INTENTION: Focus on what’s in your control: effort, attitude, preparation, and how you respond moving forward.

The Mental Performance Payoff

The truth is, every athlete will experience distorted thinking—it’s part of being human. The key is to catch it, challenge it, and choose a better response. That’s where the ALL IN Mindset ™ shines.

ALL IN MINDSET ™ IN ACTION: The R3 Method

Use this quick tool the next time a cognitive distortion creeps in:

  1. Recognize – “This is a distortion. It’s not the full truth.”
  2. Reframe – “What’s a more helpful, realistic thought?”
  3. Reset – “What action or focus can I take right now?”

Final Whistle

Cognitive distortions can be loud—but they don’t have to call the plays. Athletes who train their mindset to recognize and reframe these thoughts build a deeper sense of resilience, confidence, and control.

Mental toughness isn’t about silencing all negative thoughts. It’s about learning how to respond to them with intention, not emotion.