Extreme sports athletes, like big-wave surfers, rock climbers and mountain bikers, often face moments where focus and calm can make all the difference. You don’t need to jump off a cliff to borrow some of their mental habits. The same ideas can help in everyday life, whether you’re facing a tough meeting, a hard conversation or simply a busy day.

Here are three mindset tactics worth borrowing.

1. Bring your attention to the present

Athletes in high-risk sports often describe needing to be fully present. A climber on a rock face can’t afford to be thinking about yesterday’s argument. Their attention is on the next hold, the next breath, the next move.

In everyday life: When you feel overwhelmed, bring your attention to what’s right in front of you. Feel your feet on the ground. Notice your breath. Focus on the next small step rather than the whole mountain.

A mindful walk is a lovely way to practise. Walk slowly and feel each step, noticing the ground beneath you and the world around you.

2. Learn from mistakes without dwelling on them

Athletes make mistakes all the time. The ones who keep improving tend to look at what happened with curiosity rather than harsh judgement. What happened? What can I learn? What will I try next time?

In everyday life: When something goes wrong, try asking those same three questions. Then let it go. Replaying a mistake over and over rarely helps, but learning from it does.

3. Prepare well, then let go of the outcome

Many athletes put enormous care into preparation: training, checking their equipment and planning their route. But once they begin, they focus on doing their best in the moment rather than worrying about the result.

In everyday life: Prepare for important moments as well as you reasonably can. Then, when the moment comes, trust your preparation and focus on what you’re doing rather than on how it will turn out.

A gentle reminder

You don’t need to take big risks to grow. Courage can be quiet: speaking up, trying something new or being honest about how you feel. These everyday acts of bravery count.

How little is enough

Choose one tactic to try this week. Bring your attention back to the present during a stressful moment, or ask the three questions after a mistake. Notice how it changes the way you meet challenges.

For more on staying steady under pressure, read Use performance mindfulness to be primed and ready for anything life throws your way.

There’s more in this spirit on the Guides page.