7 Performance-Blocking Mental Barriers Elite Athletes Face

(Discovered After Working With 100+ Olympic Athletes)

Elite performance is more mental than physical.

At the highest level, skill gaps are small. What separates winners from everyone else isn’t talent—it’s the ability to overcome mental barriers. These barriers quietly undermine confidence, focus, and execution, keeping even the most gifted athletes stuck.

Mental barriers are the silent killers of potential. They sap your energy, fuel self-doubt, and stop you from achieving what you’re capable of.

But it doesn’t have to stay this way.

In this article, I’ll break down the seven most common mental barriers that block elite athletes from performing at their peak. You’ll learn how to recognize these challenges, practical ways to overcome them, and the benefits of mastering the mental game.

These strategies aren’t guesswork—they’re proven solutions designed for those competing at the highest level.

Self-Doubt

Self-doubt is one of the biggest obstacles for elite athletes.

Why? Because it erodes confidence and makes you question your ability to succeed under pressure.

I’ve seen self-doubt also lead to questions about belonging - on the team, in the league, as a player, or worse. When we question ourselves and what we’re capable of, it seeps into everything we do.

This is particularly true when the doubts are coming up in an area of our life where we feel we should be expert.

How to fight self-doubt:

Focus on your preparation. Remind yourself of the work you’ve put in.

Challenge negative/unhelpful thoughts with more self-talk. For example, shift “I’m not ready” to “I’m prepared for this moment,” based on real evidence of your preparation.

Reflect on past successes. Build evidence of your ability to perform when it matters most. In the past, I’ve written about this tool to help you do that.

When you conquer self-doubt, you unlock confidence. Confidence leads to better decision-making, faster reactions, and consistent performances (Hepler & Feltz, 2012; Woodman & Hardy, 2003; Hays et al, 2009).

I once worked with a pro athlete who doubted his ability to step up during high-pressure moments. We focused on controlling his self-talk (using challenge appraisals) and using focal cueing to keep his mind present. With practice, his confidence grew and he became a reliable closer for his team in critical situations. It started by training his mind and was solidified as he proved to himself he could perform.

This transformation shows that self-doubt doesn’t have to define your performance—it’s a barrier you can break. Next, let’s look at how distractions can steal your focus when you need it most.

Distracted Thoughts

Distractions kill focus—and in elite competition, focus is everything, and lack of focus is the most likely retailer of peak performance (Swann et al., 2017).

Athletes who struggle with distractions often feel overwhelmed by competing thoughts, like worrying about the next play or replaying mistakes. Research shows that even elite athletes are distracted by thoughts about their performance and what could go wrong (Oudejans et al., 2011).

How to stay locked in:

Use a pre-performance routine to narrow your focus before competing.

Practice mindfulness to train your attention and reduce mental clutter.

Stick to a focal cue (e.g., “stay low” or “quick feet”) to keep your mind grounded in the present.

By mastering your focus, you stay in control. You’re less reactive and more consistent under pressure.

For example, I worked with a college athlete who struggled with a wandering mind during games. A simple breathing routine combined with a single cue—“quick hands”—transformed his ability to stay sharp. This focus helped him make fewer errors and gain confidence in clutch situations.

Focus isn’t something you “lose,” and even better - it’s a skill you can develop. Up next: How to handle performance anxiety.

Performance Anxiety

Anxiety can take over the body and mind, leaving athletes frozen under pressure. We know distracting thoughts disrupt performance for even the best athletes, and these thoughts often kick into overdrive when performance anxiety is present.

The issue? Instead of being in the moment, you’re stuck thinking about what could go wrong. This creates a self-fulfilling prophecy - the more you worry about potential mistakes, the more likely you are to make them. Instead of staying present and trusting your training, your mind becomes flooded with “what-if” scenarios.

I’ve worked with countless athletes who’ve been nervous to deliver under pressure. To a degree, it’s normal - but that doesn’t make it less of a problem.

How to stay calm under pressure:

Reframe nerves as excitement—your body’s way of preparing for action. (I’ve written a lot about the science of challenge versus threat appraisals and the value of reframing, as well as the 3-step formula for clutch performances.)

Breathe deeply and slowly to calm your nervous system. Longer exhales than inhales is the key here.

Focus on controllables, like effort or execution, instead of outcomes. That doesn’t mean the outcome doesn’t matter, just that focusing there won’t help you.

Long-term, it’s worth exploring the origin of the anxiety and, if you can, deal with it directly.

When you manage performance anxiety, you unlock the ability to perform freely and instinctively—even under the greatest pressure.

One Olympic athlete I worked with struggled with crippling anxiety before competitions. We built a pre-race breathing routine and reframed her thoughts to focus on her process rather than results. She went on to perform her best when it mattered most and medaled for the first time in her career.

Anxiety doesn’t have to hold you back—it can become a tool for preparation. But what happens when you’re too concerned about others’ opinions? Let’s dive in.

Fear of Other People's Opinions

Worrying about what others think—coaches, teammates, fans—can paralyze an athlete’s performance.

Why is this a problem? Because it pulls your focus outward, leaving no room to trust yourself.

Even athletes at the highest level struggle with FOPO. Pressure from family, past coaches, or significant others and social media infiltrate their minds. When you’re worried about what other people think, you’re limited in what you’ll do and you’ll second guess yourself along the way.

How to let go of external validation:

Ask yourself: “What’s in my control right now?”

Develop self-talk centered on your effort, not others’ opinions.

Work on self-awareness to separate your self-worth from others’ judgments.

When you focus inward, you can compete with freedom and trust your instincts.

I coached a pro athlete who constantly worried about being benched after making mistakes. Together, we worked on a reset routine to refocus after errors and self-talk that reinforced his strengths. He not only earned his coach’s trust but also secured a starting role for the rest of the season.

Caring less about others’ opinions isn’t selfish—it’s necessary to perform at your best. Let’s move on to handling conflicts with leadership.

Conflict with Leadership

Conflicts with coaches or team leaders can create mental noise that distracts from performance. In fact, Olympians report that conflict with their coach or organization is the single biggest stressor for them at the olympic games (Fletcher & Hanton, 2003).

The problem? It’s hard to focus on competing when you’re frustrated or feeling undervalued. Coaches have tough decisions to make when it comes to selection, and those decisions should be respected - if they’re done respectfully. Too often, athletes are left wondering if they can contribute and how their coaches feel when problems arise.

How to handle conflict:

Communicate directly and respectfully with your coach about expectations.

Focus on what you can control—your preparation, attitude, and effort.

Shift your mindset to see feedback as a tool for growth, not criticism.

When you manage conflict effectively, you keep your focus on what matters—delivering results.

For instance, one athlete I worked with clashed with a coach over playing time. By focusing on controllables and reframing feedback, he regained confidence and earned more opportunities on the field. Coaches are very responsive to athletes who handle their business.

Conflict doesn’t have to derail your performance. Now, let’s tackle limiting beliefs.

Limiting Beliefs

Limiting beliefs are the invisible walls that keep athletes from reaching their full potential.

These beliefs often sound like: “I’m never going to be able to do that,” “I’ll never start,” or “I should be better by now”.

And even for top athletes, pushing toward their own physical limits or a higher, harder challenge can bring these thoughts to the top of their mind. These thoughts then keep them from playing free and pushing themselves to their full potential.

How to break through limiting beliefs:

Challenge negative thoughts by asking, “Is this true?” or “is this helpful?” These two framings help you examine the validity or utility of your thoughts. If it’s not true or doesn’t help, it’s time to figure out how to deal with it more effectively.

Reframe your mindset to focus on progress rather than perfection. Oftentimes, these limiting beliefs come about because you have high standards and expectations that subtly mutate to resemble perfectionism. If you can focus on becoming the best you can be instead of perfecting your performance, you can push past your limits.

Surround yourself with people who reinforce your strengths. When you’re focused on elevating your strengths instead of fixing your weaknesses, you’ll build robust confidence.

When you let go of limiting beliefs, you stop holding yourself back and start expanding what’s possible.

One NFL prospect I worked with believed he wasn’t good enough to compete at the pro level. By challenging this thought and focusing on small wins, he built confidence, dominated at the Combine, and was drafted higher than expected.

The beliefs you choose to challenge—or accept—determine your future. Finally, let’s discuss how to handle mistakes.

Difficulty Responding to Mistakes

Mistakes are inevitable in competition, but many athletes get stuck dwelling on them.

Why does this matter? Because when you’re focused on the past, you can’t perform in the present. Dwelling on mistakes takes your mind back in time, often leading to a compounding of errors and a downward spiral in performance.

The challenge here is that most people believe they can fix mistakes simply by thinking about them a lot. When we exert cognitive effort like that, it feels like we’re working on the problem. Our brains even respond with dopamine if we do it right, suggesting we feel rewarded for thinking about problems - even if we never actually do anything about it (Krys, 2020).

To be at your best, you need to turn that thinking into action.

How to bounce back quickly:

Develop a reset routine (e.g., deep breath, verbal cue, physical action).

Learn to evaluate mistakes constructively, not emotionally.

Focus on the next play, not the last one.

By responding to mistakes with resilience, you stay in control and ready for the next opportunity.

I helped an NBA player who would beat himself up over turnovers during games. By creating a release-and-refocus routine, he turned mistakes into opportunities to reset, leading to more consistent performances.

Resilience isn’t just about bouncing back—it’s about staying ready to compete.

Beating the Blocks

Mental barriers can block even the most talented athletes from reaching their potential.

But these barriers aren’t permanent. There are skills you can use to overcome them with focus, effort, and the right tools.

Master your mind, and you’ll unlock confidence, resilience, and a new level of performance.

Call to Action

Pick one mental barrier you struggle with most. Today, take one small step to work on it. Whether it’s focusing on your breathing, practicing self-talk, or using a focal cue, progress starts with one decision.

Start now—and start unlocking your potential.