Control Your Thoughts, then Your Game: The Mental Battle you Must Win

The Science Behind Your Inner Voice

Did you know that research from Queen's University found we have over 6,000 thoughts racing through our minds every single day? That's 6,000 chances to build yourself up or tear yourself down.

What psychologists have discovered is that our brains have a built-in "negativity bias"—we naturally pay more attention to negative information than positive. This means that on the basketball court, before you even touch the ball, before you take that free throw, before you defend the other team's best player, your brain is already more likely to focus on doubt than confidence. "I'm going to miss." "Everyone's watching me mess up." "I'm not good enough." "Coach is going to pull me out."

Sound familiar?

Here's the truth: You are not alone, and you are not broken. This negativity bias is hardwired into every human brain, including the pros you watch on TV.

Why Your Brain Works Against You

Our brains evolved with a built-in alarm system designed to keep us alive. Thousands of years ago, our ancestors who worried about threats—predators, dangerous situations, rejection from the tribe—were more likely to survive than those who were overly optimistic. The brain that said "that rustling in the bushes might be a lion" lived longer than the brain that said "it's probably nothing."

This survival mechanism is called negativity bias. It's the reason negative experiences stick with you longer than positive ones. It's why you remember that one missed shot at the buzzer more vividly than the five baskets you made before it. It's why one criticism from a coach can erase a dozen compliments.

Your brain isn't trying to sabotage you—it's trying to protect you. But on the basketball court, this ancient survival tool becomes your greatest opponent.

The Real Competition: You vs. Your Thoughts

Think about your last game. How much time did you spend battling negative thoughts compared to actually playing basketball?

• "I can't guard this player, they're too fast."

• "I already missed two shots, coach is going to bench me."

• "Everyone saw me turn the ball over."

• "I'm the worst player on the team."

These thoughts are sneaky. They feel like facts, like reality, like the truth about who you are as a player. But here's what you need to understand: Thoughts are not facts. You are not your thoughts.

Imagine your thoughts like cars driving past on a highway. You're standing on the side of the road watching them go by. Some cars are positive ("I've got this"), others are negative ("I'm going to blow it"). You don't have to get in every car that passes. You can notice it, acknowledge it, and let it keep driving.

The thought "I'm going to miss this free throw" is just a thought. It's not a prediction. It's not your identity. It's just noise your brain is making because it's wired to worry.

Be Deliberate With Your Thoughts

Champions don't have fewer negative thoughts than you—they just don't believe all of them. They've learned to be deliberate with their thinking.

Being deliberate means recognizing when your brain is spiraling into negativity and actively choosing a different response. It doesn't mean pretending everything is perfect or forcing fake positivity. It means acknowledging the negative thought and then deciding what to do with it.

Here's how to practice this:

1. Name It to Tame It

When you catch yourself in a negative thought spiral, simply label it: "That's my brain trying to protect me" or "That's just anxiety talking." This creates distance between you and the thought. It reminds you that you are not the voice in your head—you are the person listening to it.

2. Thank Your Brain and Move On

Sounds weird, but try this: "Thanks brain, I appreciate you trying to keep me safe, but I've prepared for this moment. I've got this." You're not arguing with the negative thought or pretending it doesn't exist. You're acknowledging it and choosing not to let it control you.

3. Focus on What You Can Control

Negative thoughts thrive when you focus on outcomes you can't control: "What if I miss?" "What if coach yells at me?" "What if we lose?"

Shift your focus to what's in your control right now:

• Your effort

• Your defensive stance

• Your next shot

• Your body language

• Your energy

When you're locked into what you can control, there's no mental space left for destructive thoughts to take over.

4. Build Evidence Against the Negativity

Your brain loves to catastrophize and assume the worst. Combat this by building a mental highlight reel of evidence that proves your negative thoughts wrong.

Made a tough layup in traffic? Remember that. Hit a clutch free throw? File it away. Played great defense on a tough assignment? Bank it.

When negative thoughts creep in, pull out your evidence: "Last week I hit four threes in a row. Last month I shut down their best scorer. I've done hard things before. I can do this."

5. Positive Self-Talk is a Skill, Not a Feeling

You don't have to feel confident to talk to yourself confidently. Positive self-talk is a choice, a discipline, a habit—just like shooting form or defensive footwork. The more you practice it, the more automatic it becomes.

Replace:

• "I can't guard this player" with "I've studied film. I know their moves. I'm ready."

• "I'm going to miss" with "I've made this shot a thousand times in practice. Trust the work."

• "Everyone's watching me mess up" with "Everyone's watching me compete. Let's give them a show."

Break the Repetitive Thought Pattern

Research shows that many of our thoughts are repetitive—we tend to think the same thoughts over and over like a broken record. That means if you think "I'm not good enough" once, your brain is likely to replay that same thought again and again.

This is why it's critical to interrupt the pattern early. Don't let negative thoughts loop unchallenged. Every time you catch a negative thought and replace it with a deliberate, constructive one, you're rewiring your brain. You're building new pathways.

Think of it like this: negative thinking is like a path through the woods that's been walked so many times it's become a deep groove. Positive thinking is like forging a new trail. At first, it's harder—there are branches in the way, the ground is uneven. But the more you walk the new path, the clearer it becomes, until eventually it's the easier route.

The Final Shot

Your brain is wired to notice threats and focus on negative information—that's just evolution doing its job. But you get to decide which thoughts you believe, which thoughts you act on, and which thoughts you let pass by like cars on a highway.

The difference between players who crumble under pressure and players who thrive in it isn't talent—it's mental discipline. It's the ability to recognize negative thoughts for what they are: just thoughts, not truth.

So the next time you're on the court and your brain starts whispering doubt, remember:

• You have over 6,000 thoughts today. This one doesn't have to define you.

• Negative thoughts are normal. They don't make you weak.

• You are not your thoughts. You are the person who gets to decide what to do with them.

Control your thoughts. Control your game.

Ready to level up your mental game?  Simple drills to train your mind

• Practice recognizing your negative thoughts this week. Every time you catch one, write it down after practice. Then write one piece of evidence that proves it wrong. Watch how quickly you start to see patterns—and how powerful you become when you stop believing every thought your brain throws at you.

• Next‑Play Reset: Every time you make a mistake in practice, say “next play” out loud, tap your chest, and immediately call out one actionable cue (e.g., “sit in a stance,” “two hands to rebound”).

• Three Positives Rule: After every workout or game, write down three specific things you did well (reads, effort, communication), not just points scored, to build a clearer memory of your good plays.