Stop the Spiral: The 3-Step Mental Reset That Saves Matches

By: AIM7
Dr. Alex Auerbach, PhD
Dr. Erik Korem, PhD

Have you ever been in total control of a match when all of a sudden you have an unforced error, and one bad point leads to another bad point, and before you know it, the match has completely spiraled out of control, and you lost?

Don't worry, you aren't alone.

This scenario plays out on pickleball courts everywhere. One moment you're cruising with confidence, the next you're watching a comfortable lead evaporate. The difference between players who recover quickly and those who completely implode isn't talent—it's mental technique.

In this article, we'll provide you with a simple 3-step process you can use to reverse negative momentum, stay locked in, and play to your potential.

Why Good Players Have Mental Meltdowns

Most players think they can just "shake off" bad points and move on. But your brain doesn't work that way.

When you make an error, especially a costly one, your mind naturally wants to analyze what went wrong. This creates a mental loop where you're replaying the mistake while trying to play the next point. The result? More errors, mounting frustration, and complete loss of focus.

Here's what sports psychologists have discovered: the longer you replay that missed shot in your head, the more likely you are to miss the next one, too. It's like your brain gets stuck in error mode.

This isn't just theory—it's been proven across every sport imaginable. Your attention splits between beating yourself up over what just happened and focusing on what needs to happen next. You're essentially trying to drive while staring in the rearview mirror.

But here's the good news: you can train your brain to recover faster.

The Release-Reset-Refocus Framework

Dr. Alex Auerbach, a renowned sports psychologist, developed this simple yet powerful 3-step process to help athletes quickly move past mistakes and refocus on winning the next point.

Step 1: Release

This is a conscious act of letting go.

Use a physical or verbal cue to signal to yourself that you're moving past the mistake and permitting yourself to deal with it later. This could be:

• - Clapping your hands once

• - Tapping your paddle on your thigh

• - Taking off your hat and putting it back on

• - Using a specific phrase like "next point"

The key is making it a deliberate action that symbolizes releasing the mistake and moving on to the next point. Choose one consistent action and stick with it.

Step 2: Reset

After releasing, bring yourself back to the present moment.

This step grounds you physically and mentally. Your options could include:

• - Taking a quick deep breath

• - Wiggling your toes

• - Slapping your thigh with your paddle…but not too hard

The key is to pick an action that anchors you on a physical sensation and brings you into the present moment.

Step 3: Refocus

The final step is directing your attention to what's important now (WIN).

Ask yourself: Where should I focus my attention? What's within my control at this moment?

This could be:

• - Checking your opponent's positioning

• - Reviewing your serve placement strategy

• - Focusing on your footwork for the next shot

• - Returning to your game plan

The goal is shifting your focus to something actionable and present-oriented. Choose something you can control, and take a confident step forward.

Using Reset-Refocus Between Every Point

While the full Release-Reset-Refocus sequence is crucial after mistakes, you can use steps 2 and 3 between every single point to maintain peak focus throughout the match.

Between each point, implement a quick Reset routine:

• - Take a deep breath

• - Grip your paddle and hone in on that physical sensation

• - Walk to the back of the court and touch the net

Then immediately Refocus:

• - Identify your serve target

• - Note your opponent's position

• - Remind yourself of one key tactical focus

This consistent between-point routine keeps your mind sharp and prevents mental lapses before they happen. Think of it as maintenance for your mental game—small actions that prevent big problems.

Making It Automatic

The Release-Reset-Refocus framework only works if you practice it consistently.

Start by using it during practice matches and recreational play. The more you rehearse these steps in low-pressure situations, the more natural they'll become during competitive moments.

Remember, you can't prevent every mistake, but you can control how quickly you recover from them.

The Takeaway & a Tool

Mental spirals don't happen because you're weak—they happen because you haven't trained your mind to stay present in the moment and to focus on what you can control.

The Release-Reset-Refocus framework provides a systematic approach to overcoming errors and maintaining focus under pressure. By implementing this technique consistently, you'll find that one bad point no longer ruins your entire game.

If you are looking for more tools to improve your focus, regulate your emotions, and dominate the mental game of pickleball, and stop costly spirals before they start?

Download the AIM7 app today for personalized mental training tools, focus techniques, and the psychological edge that separates good players from great ones.