Free tools
The Attention Map · about 30 seconds
You missed the free throw.
Next trip down the floor, you're still in your own head. The game is moving and you're not with it. Here's a 30-second shift back out.
Think of your last miss. How stuck in your head are you?
This is where you are.
Narrow and inside. Your attention is on your body and the replay, and the game is out there. Two steps move it back.
Nideffer (1976): attention has width (broad or narrow) and direction (internal or external), four combinations. Athletes shift between them during play.
Name three things you can see.
Out loud or in your head. The scoreboard, the bench, a teammate's shoes. Anything out there.
Now pick one target.
Eyes on it. One long breath out.
The rim.
Now, how stuck in your head are you?
Save your map so the shift is on your phone the next time a miss pulls you inside.
The Attention Lab drills and the Focus Grid in the app train this shift on purpose.
Send your team the shift.
After a miss, attention narrows onto the body and the replay. This 30-second shift moves it back out to the game: three things you can see, then one target. No sign-up, and nothing comes back to you.