“Meditation doesn't have to be sitting with your legs crossed and your arms like this for 30 minutes thinking about nothing.” ~ Mental Performance Coach and Pro Player, Juan Fernández

Hey Reader!

What if you could train your brain and your focus for the biggest moments in a game without sitting down in a dark room with your legs crossed, eyes closed, focused on your breath, and trying to “clear your mind”?

I tried meditation. I really did. Daily. But my mind would wander to my weekend plans or replay an embarrassing turnover from the last game.

Yesterday, I was interviewing my mental performance coach, Juan. (Doesn't everybody have a mental performance coach these days?) Juan talked about being present while doing totally normal stuff. He and I have talked about this many times in the past. I find it easier than meditation.

Here are just 3 examples of how I “pay attention”:

In the kitchen. Instead of listening to a podcast while cooking, I'll focus on dicing vegetables. I notice the colors, the sound of the knife, the different smells. Or I’ll study the bubbles in the water I’m boiling. For a few minutes, my brain gets a break. I’m able to stop replaying that air balled three or missed free throws. It's like therapy, but with food.

In the weight room. When I’m trying to push through a really tough lift, especially when I’m tired, I lock in on the specific feeling of my straining muscles. Sometimes I’ll tell myself, “You are a robot” to push through and finish a tough movement. I know it sounds weird, but it helps me quiet the other voice in my head telling me to drop the weight or stop my run.

Post-game or post-practice shower. Instead of replaying turnovers in a loop, I really feel the temperature of the water. It's my reset button. Boom, bad game or sloppy practice rinsed away. Sort of.

Give it a try. Start small. The next time you're brushing your teeth or tying your shoes, put down the phone for a few minutes and really be present.

These mini-habits are actually building your focus muscle. But, you have to stick with it. The more you and I do it off the court, the easier it is to lock in on the court. Your game (and brain) will thank you.

Brussels Basketball, BNXT Pro League

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3 Hacks From Me

Hack 1: Practice Mini-Habits When You’re NOT in the Game.

Notice the energy when you walk in the gym or locker room. When you’re warming up, be cognizant of how your body and mind feel. If you’re on the bench, don’t just zone out. Watch the game like a coach. Notice mismatches or the weakest defender or best shooter on the other team. This will keep you ready when your number is called.

Hack 2: Practice Mini-Habits When You ARE in the Game.

The ref makes a bad call. You airball a wide-open three. You turn the ball over on a dumb pass. It happens. Wasting energy complaining to the ref, getting down on yourself, or blaming a teammate is a choice. Move on. Being present is all about focusing on the next moment, the next play.

Hack 3: When Training, Leave Your AirPods in Your Bag

When you train without music, you're forced to be present and listen to the sounds of the game: the rhythm of your own dribble, the sound the ball makes when it swishes through the net, the squeak of your shoes on a hard cut. You don't get to blast music during a game, so training your brain to lock in without it prepares you for the real thing.

*View all of our past emails at hackinghoops.kit.com/posts​

2 Questions for Growth

• Are you practicing focusing on what you can actually control right now - your effort, your attitude, and your next action?
• How much time do you spend in a day being present: no scrolling, no music, no Netflix? Spoiler alert: It’s probably less than you think. A lot less.

Reply to this email and let me know!

1 Video to Watch

​A Pro's Guide to the Mental Game with Juan Fernández

Watch this short clip from an interview I did with my mentor and mental performance coach, Juan Fernández. Juan helps athletes with the mental side of basketball and has played over a decade in Italy.

Check out our other free resources at HackingHoops.com.