Athletics and Dyslexia: Getting focused
Let’s talk about confusion. Confusion lasts a second for some, and all is well when asking a clarifying question. However, for others, minor confusion can quickly lead to disorientation, which is typical for people with dyslexia. When words or concepts don’t have a clear meaning to the person, minor confusions start compounding, and attempts to clarify may not help because the person is disorientated. They can’t get refocused to make sense of what is going on.
You have seen symptoms of this: a kid who you think is listening goes onto the field and does something completely different. Or they have a lost look on their faces and are watching others to see what they should be doing to try to imitate them.
When one is disoriented, the brain doesn’t receive information correctly. Thus, one has to be in a clear mental state or focused (aligned/balanced/oriented) to absorb new information accurately.
But how do you get out of disorientation and get focused? It is different for different people. As a Davis Methods provider, I teach my students specific self-regulation techniques to help with this. One is quick and easy and can be done in seconds (check out Davis Methods by clicking on the link). Others might get focused with “concentration,” but that typically doesn’t work well with a person with dyslexia. Knowing how to focus can be a challenge.
Here are some practical ways to ground or focus yourself:
- Deep Breathing: Practice slow, controlled breaths, focusing on the rhythm. Try the 4-7-8 technique (inhale for 4 seconds, hold for 7, exhale for 8).
- 5-4-3-2-1 Technique: Identify five things you see, four you feel, three you hear, two you smell, and one you taste to anchor yourself in the present moment.
- Physical Movement: To reconnect with your body, engage in light physical activity like stretching, walking, or shaking out tension.
- Mindful Touch: Hold a textured object (like a rock or stress ball), focusing on its feel, temperature, and weight to bring awareness to your senses.
- Mantras or Affirmations: Repeat a grounding phrase, such as “I am here, I am safe,” to center your mind and diminish distracting thoughts.
Some of these methods can take time.….
What can the athlete do that works well for them quickly and easily? Help them find this and know when to use it.
I particularly like having a focus point to think about, which can be really helpful for athletes; a sports focus has one standing up straight. To do this, try balancing on one foot as you imagine a string holding you straight upright from the sky, almost like a marionette. Then, simply imagine placing a dot at the top of your head right in the center, about a foot or so above your head. Think of that dot each time you want to focus or imagine the marionette strings holding you upright. Try balancing; if you are balanced, you are focused.
