Why Focus Grids Matter for Athletes

• Focus grids train your brain to lock in—without locking up.

• You need to focus, but not too much. Stay sharp, but don’t overthink.

• Athletes who master this balance perform better under pressure.

• These grids sharpen concentration, reaction time, and cognitive endurance.

• The more you train your focus, the stronger it gets.

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How to Use the Focus Grids

• Start with the 10x10 grid in complete silence. Your goal is to finish it in under 5 minutes without distractions.

• Once you master that, introduce distractions—TV, podcasts, music, or even locker room noise—to simulate game-like environments while keeping your focus sharp. Stay under 5 minutes, even with distractions.

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The 7x7 and 5x5 grids are great tools to keep your mind engaged during downtime. Instead of mindlessly scrolling social media between gym sets or when you have a few spare minutes, complete a few grids to stay mentally locked in and develop quick focus on demand.

Focus is a skill—train it like you do your body.

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*as soon as you click it your timer will start*