Control the Controllable: Mastering the Mental Game in Soccer
“Control the controllable.”
It’s a phrase you’ve probably heard from coaches, sports psychologists, or mentors—but what does it really mean? And more importantly, how can you apply it as a soccer player?
Why It Matters
Picture this: it’s halftime, your team is trailing, and you can’t stop thinking about the referee’s questionable calls. Or maybe you’re frustrated by the choppy field conditions, a teammate’s mistake, or even dreading your coach’s post-game reaction.
The problem? None of these things are within your control.
Wasting mental energy on external factors—referees, weather, teammate decisions, or the crowd—only distracts you from what actually matters: your performance, your mindset, your response.
That’s why learning to control the controllable is such a game-changer. It’s not about ignoring the chaos—it’s about choosing where to focus.
How to Control the Controllable
Here are five practical ways to implement this principle in your game and beyond:
1. Set Personal Goals
Focus on what you want to accomplish—today, this week, this season. Whether it’s improving your passing accuracy, decision-making, or off-the-ball movement, personal goals give you something internal to work toward, no matter what else is happening around you.
2. Use Positive Self-Talk
You can’t control how others speak to you—but you can absolutely control how you speak to yourself. Train your inner voice to be your biggest supporter, not your worst critic. Phrases like “I’ve got this,” or “Next play, better play,” help reinforce confidence and focus under pressure.
✨ Recommended Read: “The Power of Positive Self-Talk: How Words Can Change Your Brain”
3. Practice Relaxation Techniques
When frustration builds—whether from a missed opportunity, a teammate’s error, or a tough tackle—use tools like deep breathing or grounding techniques. Pause. Take a deep breath. Reset. These moments of calm can bring you back to the present and help you stay mentally sharp.
4. Reframe the Situation
Ask yourself: Is this really as important as it feels right now?
Most of the time, the answer is no. The missed pass or bad call won’t define you—but how you respond might. Learning to reframe challenges as temporary or even as opportunities for growth is a vital mental skill.
5. Create a Refocus Routine
Develop a simple, repeatable action to reset your mind when things go off-track. It might be adjusting your shin guards, taking a sip of water, or saying a quick mantra like “reset” or “stay sharp.” These small routines can serve as mental anchors to bring you back to what you can control.
The Bigger Picture
Soccer will always come with variables outside your control: referees, teammates, field conditions, or even unexpected outcomes. But if you train yourself to focus on your effort, attitude, preparation, and response—you stay in the driver’s seat, no matter what’s thrown your way.
Mastering this mindset doesn’t just improve your performance. It builds mental resilience, emotional control, and a deeper connection to the game.
So next time the chaos creeps in, remember:
Focus on what you can control. Let go of what you can’t. That’s where your power is.