3 Mindset Factors to Overcome Fear of Failure

3 Mindset Factors to Overcome Fear of Failure in Sports

Perception and Resilience in Sports

The way we interpret the impact of events on our current and future performance significantly affects how well we handle challenges. Our perception of reality plays a crucial role in determining our response when faced with different circumstances in sports or any performance domain.

Understanding the link between perception and resilience is vital for athletes striving to conquer adversity and achieve success. By delving into the theory of challenge and threat, athletes can develop a mindset that embraces challenges, builds resilience, and fosters a mastery approach to optimize their performance and overcome the fear of failure in sports.

Understanding the Theory of Challenge and Threat

Challenge State vs Threat State Ludis Athletics Fear of failure in sports

As a competitive athlete, it’s essential to grasp the theory of challenge and threat (Jones et al., 2009). This framework highlights how our perception of a situation, whether as threatening or challenging to our goals, influences our biopsychosocial behavioral response.

In simpler terms, if we see a situation as threatening to our success, we tend to respond unfavorably. 

On the other hand, perceiving the same situation as challenging leads to a more favorable response and improves our chances of succeeding. 

Being aware of this distinction can have a significant impact on our performance in sports and other domains.

The Impact of Survival Instincts

You might be wondering: 

“How is this possible? I never feel threatened in my sport, and if I did, I would probably fight back!”

The theory acknowledges that response, but it also cautions that our survival instinct to fight, flee, or hide from threats might not be beneficial for the challenging technical and tactical execution required in sports performance.

Moreover, in response to perceived threats, specific neurochemicals are released in our brain, inhibiting our capacity to handle subsequent stressful performance situations effectively.

Cultivating a Challenge Perception

3 Mindset Factors Effective Resources Ludis Athletics

To optimize our ability to perceive situations as more challenging rather than threatening, we can focus on the combination of three major constructs:

1. Self Efficacy – Believing in Your Abilities

Self-efficacy is the belief in your ability to succeed in any given set of circumstances by utilizing a well-rehearsed set of skills. 

The mental and physical skills you use need to be practiced often, such as proactively engaging in performance-enhancing self-talk.

2. Internal Locus of Control – Focus on What You Can Control

Locus of control refers to how one allocates their effort and energy internally and externally to yield the best return of results. 

It is important to consider controlling what you truly can control and knowing that there will be many aspects of sport performance that cannot be controlled but will impact results. This requires constant effort through awareness and then shifting attention to the controllables.

3. Approach Mastery Mindset – Embrace the Mastery Process

The approach mastery mindset differentiates from an avoidance performance mindset in the way one sets expectations (aka goals). 

Goal-setting occurs all the time in sport from a macro and micro perspective on achievement. It is very important to continuously frame situations as part of a mastery process and choose to approach with the focus necessary to use appropriate effort.

The Path to Success and Resilience

Developing these three mindset factors – self-efficacy, internal locus of control, and approach mastery – enables athletes to reframe situations and circumstances as challenges to overcome. 

By cultivating a perception that embraces challenges, athletes can optimize their performance and overcome the fear of failure in sports. This approach not only enhances their skills and techniques but also empowers them to face adversity with confidence, ultimately leading to greater success in their sporting endeavors.


Jones, M., Meijen, C., McCarthy, P.J., & Sheffield, D. (2009). A Theory of Challenge and Threat States in Athletes. International Review of Sport and Exercise Psychology, 2-2, 161-180.

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