The Power of Now in Sports

The most powerful tool you have is the present moment. But it is more than just a tool, it is everything. Now is all we have ever had, and the only thing we will ever have. The past and future are illusions based on the construct of time.

In 1997, Eckhart Tolle published a book that can take you to the next level in your sporting career if you let it - The Power of Now.

The book wasn’t written specifically for sports, but athletes should note the principles outlined by Tolle if they want long-term, sustained success in sports.

In the first edition of the Margins Newsletter, I’ll explore the science behind present-moment awareness and use case studies (like Tolle’s book) to demonstrate how to improve focus, reduce anxiety, and elevate your game with nothing but the present moment.

What does it all mean?

If you’re skimming over these paragraphs, you might brush it off as fluffy nonsense. All we have to do is brush off the past and future and we will be the greatest athlete ever - that’s easy, right?

Not quite.

You’re not a robot, so acknowledge the past and future, but understand that you can control how you interpret that. To be clear, you are not in control of everything that happens to you, but you are in control of what you do after the thing has happened.

The Science of this moment

Present-moment awareness isn’t born from the lazy people who want an excuse to do nothing, there is science to back it up.

As an athlete, when you're focused on the present, your brain shifts into a more optimal state. According to research published in Frontiers in Psychology, mindfulness practice is linked to improved cognitive function, emotional regulation, and attentional control. Athletes who train in mindfulness often report enhanced concentration and lower performance anxiety.

The Flow State

Have you ever felt "in the zone"? This refers to a flow state, a mental space where you're fully immersed in the task at hand. Mihály Csíkszentmihályi, the psychologist who originated the term "flow," described it as a state of energised focus, where the challenge of the activity perfectly matches your skill level.

However, 1% over your perfectly matched skill level could help you even more.

Athletes who achieve flow are more likely to perform at their peak because they’re fully absorbed in what’s happening now, without worrying about a past mistake or what will happen next.

The benefits of staying present for Athletes

If you’re not convinced, here are some of the benefits I experience when putting my focus on the now:

1 - Enhanced focus

Focusing on the present moment sharpens your attention and helps you tune out internal and external distractions.

2 - Improved decision-making under pressure

When you’re present, you’re more adaptable and better at making decisions in the heat of performance. By staying focused on what’s happening, athletes can respond more effectively to changing conditions during games or competitions.

3 - Reduced performance anxiety

Anxiety often arises from focusing too much on outcomes—thinking about winning, losing, or making a mistake. By centring your attention on the now, you can quiet that anxious inner voice and channel energy into the current moment.

4 - Better recovery

Athletes who practice mindfulness are more in tune with their bodies and better able to recognise when something feels off, which can prevent overtraining and injury.

When we feel sad about the past, we become unconscious. It is like a mini vacation away from the now. While you’re on your vacation, the way you react to daily life (traffic, minor inconveniences, etc.) is controlled by your autopilot. Or, your emotions.

Everyone knows that thinking about the past and fearing the future doesn’t serve them. Yet, we’re all guilty of it. So here’s how to become more present.

How to become more present

Here are a few simple ways to start integrating present-moment awareness into your routine:

Meditation

Mindfulness meditation involves the subtle art of doing absolutely nothing. It is a chance to bring your attention back to the present moment, and it has changed my life. Start with five minutes a day, sitting still and focusing on your breath. When your mind wanders (and it will), gently guide it back. Apps are available for guided meditations, but being able to sit with nothing but your thoughts is an underrated and powerful competitive advantage.

Pre-event routines

Create a routine before games or practices that help you stay grounded in the present. This could be as simple as doing a short breathing exercise or visualising success. Research has shown that pre-game routines can help athletes stay focused and calm during competition.

Breathing during competition

During games, stress can take over. In Football, for example, a penalty kick is one of the most nerve-wracking moments for the attacker and goalkeeper. However, deep, controlled breathing is one of the quickest ways to refocus. Try box breathing: inhale for four counts, hold for four, exhale for four, and hold again. This method helps you calm down and bring your attention back to the moment.

Real-world examples

Novak Djokovic - Tennis Player

Novak Djokovic, one of the greatest tennis players in history, credits mindfulness and meditation with improving his mental game. Djokovic uses these practices to stay calm and focused during high-pressure matches, particularly during crucial moments like tie-breaks. He’s been vocal about how staying in the present moment has allowed him to make better decisions on the court and maintain emotional balance.

Phil Jackson - Legendary NBA Coach

Phil Jackson, legendary coach of the Chicago Bulls and Los Angeles Lakers, introduced mindfulness and Zen practices to his teams. Under his guidance, athletes like Michael Jordan and Kobe Bryant incorporated mindfulness techniques to enhance their focus and resilience. Jackson believed that staying present helped his players navigate the stress and distractions of high-stakes games. In his book, Eleven Rings, he writes about how he used to get his LA Lakers players to lay flat on the court in complete silence for long periods. All in the name of now.

Final thoughts

Mastering the present moment is a game-changer for athletes. It sharpens focus, boosts decision-making, reduces anxiety, and helps prevent injuries. The good news is, it’s a skill that can be trained—just like any other part of your game.

Start small with some of the techniques shared here and see how they improve your performance over time.