CereFit Support

Tips for staying focused during a session

Avoiding distractions and self-doubt

Why Focus Matters in EMDR-PEP

• Performance breakthroughs happen when you stay locked in—wandering thoughts can stall your mental reset.
• Your mind might dodge uncomfortable feelings or doubts—that’s natural, but distractions slow progress.
• Focus is a skill like any other; it gets stronger the more you train it.

Common Distractions in EMDR-PEP Sessions

• Racing thoughts about upcoming games, drills, or off-field worries.
• Zoning out or feeling disconnected from the process.
• External noise or interruptions—teammates, phones, or background sounds.
• Avoiding uncomfortable emotions tied to performance setbacks or pressure.
• Physical discomfort—restlessness or tension that pulls your attention.

Tips to Stay Focused During Your Session

Set a Clear Intention

• Define your mental goal—what performance mindset or block are you targeting today?
• Use a simple grounding phrase like “I am focused, I am ready.”
• Write it down so you can return to it if your mind drifts.

Create Your Optimal Environment

• Eliminate interruptions—silence your phone, close the door, and let others know you’re training your mind.
• Pick a quiet, distraction-free space to help your focus.
• Use soft or natural lighting to keep your mind calm but alert.

Engage Your Body

• Sit upright but relaxed—alert enough to stay present without tension.
• Try subtle movements like gentle tapping or shifting to keep your nervous system engaged.
• Hold a tactile object—a stress ball or smooth stone can help ground your attention.

Manage a Wandering Mind

• When your thoughts drift, calmly guide them back to your focus point—no judgment needed.
• Use your breath as a reset tool—slow inhales and exhales to bring your focus back.
• Repeat grounding phrases like “I am present,” or “I’m in control.”

Stay Connected to Your Performance Target

• Visualize the moment—what do you see, hear, and feel related to your goal or block?
• Notice physical sensations—tension, energy, or calm—and follow them without forcing.
• If the memory fades, pause, breathe, and let it resurface naturally.

Adapt Your Stimulation

• Switch between following lights or audio cues to find what keeps you most engaged.
• Experiment with eyes open or closed to maintain focus.

If Focus Keeps Slipping

• Take a quick break—stretch or hydrate to reset your mind and body.
• Adjust your environment if distractions persist.
• Recognize when avoidance shows up—it’s okay to pace yourself and return when ready.
• Use grounding techniques like deep breaths or sensory focus to reconnect.

Building Focus Like Training a Muscle

• Practice brief moments of mindfulness outside sessions to sharpen present-moment awareness.
• Clear your mental space before sessions—journaling or listing tasks can help.
• Be patient—just like physical skills, mental focus improves with consistent practice.