Recovery Protocol for Poor Performance

1. Acknowledge the Reality

The brain regulates better when reality is recognized. (True reality). 

Be honest:

• “That game was rough.”

• “I didn’t compete how I wanted.”

• “I made mistakes.”

• “I lost focus.”

But also remember:

• one game does not define you,

• bad games happen to every athlete,

• and this is not the end of the world.

This is also not about beating yourself up. The goal is not self-destruction or shame.
The goal is honest recognition without spiraling emotionally.

You do not need to panic. You do not need to fake positivity.

Say how you feel (name the emotion). Acknowledge where you struggled then state the other reality that is also true. My hopes, dreams and life are not over. 

2. State Adjustment

Reset your body before trying to reset your mind. (Your body is your state). 

The mind replays the game, but the body carries it too. Tight muscles, rushed breathing, tension, frustration, and stress can follow athletes into the next performance if they do not actively reset.

Focus on:

• slowing your breathing, pacing

• relaxing your shoulders and jaw

• standing tall, head and eyes up

• Engaging in something productive

Try:

• Walking, or Sprints (for high frustration)

• Hydration, or cold exposure (stick face in ice bucket)

• light movement, stretching, few minutes away to regroup

• controlled breathing or intentional slowing of all body movements

The goal is not to become emotionless. The goal is to become regulated enough to compete again.

3. Story Adjustment

Now, pay attention to the story that is showing up. Be an observer of your thoughts.

The mind will continue to try to create the story of: 

• “I suck.”

• “I’m choking.”

• “Everything is falling apart.”

• “I can’t recover from this.”

Recognize the story without getting trapped in it. Catch it and release it.  Then shift forward.

Be active in reminding yourself:

• setbacks are part of growth,

• great athletes recover,

• the next challenge is another opportunity to respond,

• and resilience is built by how you come back.

A poor game does not erase your ability. It gives you a chance to respond with composure, growth, and competitiveness.

The goal is not fake confidence. The goal is staying connected to perspective, recovery, and forward movement.

4. Strategy (Extract the lesson)

Do not carry vague instruction into the next performance.

Extract the lesson.

Ask yourself:

• “What actually hurt my performance?”

• “What do I need to do better next game?”

• “What is one adjustment that helps me compete better right now?”

Keep it simple.

Examples:

• communicate earlier,

• trust my first read,

• stay aggressive,

• recover faster after mistakes,

• focus on effort and positioning,

• stay present after errors.

Then commit to it.

Do not just think about the adjustment, actively compete with it.

*A reset is not passive. You do not reset by trying to erase the last game. You reset by actively investing attention into what helps you compete well in the next one.

*Final Notes

• Every athlete has bad games. What matters most is how quickly and effectively you recover and re-engage.

• A reset is not pretending the game did not happen. A reset is honestly acknowledging it, learning from it,

• and actively reconnecting to the next opportunity.

• Do not confuse frustration with failure. Frustration often means you care and want to improve.

• The next opportunity deserves fresh attention, fresh energy, and full commitment.