Mindfulness Training Bruce Lee

Mindfulness Training Bruce Lee

Athletes that can focus on the task in hand and be in the present moment, can perform to the best of their ability. ACT offers several tools to help you develop your focus. These are ‘the focus circles’ and ‘the 3R’s’, to help you stay in the present moment more often.

The purpose of the focus circles is to help the athlete ‘check in’ and see which circle they are currently in and to try and be in the blue focus zone at the right times.

  • A blue focus means you are focused on the task at hand
  • A yellow focus means you are focused on distractions
  • An orange focus means you are focused on comparing expected to actual performance
  • A red focus means you are focused on results and outcomes
  • A grey focus means you are focused outside of the present moment

The Focus Circles

Blue Focus = Focused on the task and game plan based on mission and values

Yellow Focus = Focused on distractions

Orange Focus = Evaluating your performance, comparing between expected performance and actual performance

Red Focus = Results and consequence focused

Grey Focus = Things outside the here-and-now performance   

3R Process


Your thoughts, feelings and bodily sensations


Yourself from your thoughts and feelings. Use your senses to stay present, or name and categorising your thoughts.


To blue: Your game plan and task at hand. Keep in contact with your values

Categorise your focus as blue, yellow, orange, red or grey

Bruce lee

Empty your mind. Be formless, shapeless. Like water. You put water into a bottle and it becomes the bottle. You put in a teapot, it becomes the teapot. Water can flow, or it can crash. Be water my friend.


Mindfulness skills need to be practiced, and time allocated to train this area of your development. Bruce Lee, always talked about being like water and being able to adapt, be present and was famous for saying the following:

Be water, my friend

Bruce Lee

For psychological support contact Stephen Renwick, Sport Psychologist, Greater Manchester and Stockport – T: 07868-990-674