ADHD: Confidence & Sport Performance
By: Lindsey Ervin, LPCC
ADHD is a common mental health struggle that many athletes face. In fact, Han et al (2019) found that 7-8% of student and elite athletes are impacted by ADHD. As discussed in an earlier blog, we know that ADHD has the potential to elevate athletes from ordinary to extraordinary supporting excellence in sports. We also understand that athletes with ADHD may face unique barriers that can interfere with both progress and performance. This blog takes a deeper dive looking at the impact of ADHD on athletes.
How does ADHD Impact Confidence?
ADHD can have a significant impact on self-esteem and confidence due to the nuances in how neurodiverse minds function. Individuals with ADHD may experience:
Academic and Work Challenges: Difficulty meeting deadlines, completing tasks, and sustaining attention in school or at work can lead to poor performance and frustration, which may erode confidence. These challenges may extend into the athletic environment whether that be completing conditioning at home or following through with instructions at practice.
Social Difficulties: Impulsivity and hyperactivity may result in social awkwardness or blunders, leading to feelings of embarrassment and reduced self-confidence. Repeated blunders might cause an athlete to withdraw to avoid more discomfort and/or garner unwanted attention from others.
Negative Feedback and Rejection Sensitivity: Frequent negative feedback from coaches, teammates, teachers, employers, or peers can contribute to feelings of inadequacy and lower self-esteem.
Negative Self-Talk and Doubt: Individuals with ADHD often engage in self-criticism due to their perceived shortcomings, further damaging self-confidence.
Unfinished Projects: A tendency to start projects but struggle to finish them can make individuals doubt their abilities. In sport, this may show up as starting a drill or task requested by coach but subsequently getting distracted and drawing unwanted criticism as a result of “not listening.”
Fortunately, with appropriate support, therapy, and strategies, athletes with ADHD can develop coping skills to boost their confidence and achieve their goals.
How to Effectively Manage ADHD to Support Athletic Performance
Athletes who have ADHD have many opportunities to manage ADHD symptoms so that they do not interfere with their sport performance. The following strategies are aimed at developing confidence through cognitive-behavioral strategies.
Cultivate a growth mindset by observing “black-and-white thinking” and redirecting attention to the “gray.” This type of thinking leads to an all-or-nothing mindset. Rigid or fixed mindsets commonly intensify anxiety and stress which distract athletes from present-moment controllables. Embracing a more flexible mindset can help athletes bounce back from setbacks by attending to learning opportunities and adapting to the moment.
Keep a journal to track thoughts and identify patterns of “black-and-white thinking”. Write down the situations in which this type of thinking frequently arises and explore alternative conclusions based on various situations. Think of it as building your “gray” muscle.
Practice stress reduction techniques such as deep breathing, meditation, progressive muscle relaxation, and yoga. Each of these practices helps decrease stress which will enhance executive functioning and focus as well as decrease impulsivity; which ultimately leads to more confidence in performance.
Visualize successfully navigating situations within sport that trigger “black-and-white thinking.” Imagine how you would like to shift your focus from the outcomes to opportunities to correct the mistake in real time. For example, if you find your self thinking a small mistake has cost you an opportunity, imagine yourself recovering from the mistake and getting right back into the competition.
Enlist the help of an ADHD Specialist who specializes in helping athletes understand how ADHD impacts them in sport and, more specifically, how it might impact their confidence. Together, you can create a mental toolbox of knowledge and strategies to enhance your executive functioning and athletic performance. Processing your diagnosis and how it plays out in all areas of your life can be a very empowering experience.
Curious about building a mental skills toolbox to better manage your ADHD? Contact Athlete Insight to schedule a complimentary discovery call to learn more about how our team can support your needs.
Sources:
Han DH, McDuff D, Thompson D, et al. Attention-deficit/hyperactivity disorder in elite athletes: a narrative review. British Journal of Sports Medicine 2019; 53:741-745.
Barkley, R. A. (2006). Attention-Deficit Hyperactivity Disorder: A Handbook for Diagnosis and Treatment (3rd ed.). The Guilford Press.