Learning from Experience: Using the Choice Point to Improve… Faster!
Using the Choice Point to Review Decisions and Performances
Let’s face it—when it comes to sport, decision-making is crucial no matter your field of play. The choices you make, whether it's during a match or in training, can define your performance. But what happens when it’s time to reflect on those decisions? How do you move past beating yourself up or basking in the win to actually learn something useful?
One tool I keep coming back to is the Choice Point, a brilliant little framework from Acceptance and Commitment Therapy (ACT). It’s a simple, practical way to figure out whether your choices are moving you closer to your goals or pulling you further away. And here’s the best part: it’s all about working with your values—those things that matter most to you in sport and life.
What Is the Choice Point?
Picture this: you’re standing at a mental crossroads. One road moves you closer to what you value—maybe resilience, teamwork, or staying focused under pressure. The other road? It pulls you further away—things like giving into frustration, self-doubt, or avoidance. That’s the Choice Point: the moment when you decide which road to take.
In sport, this might look like:
Choosing whether to stick to your game plan under pressure.
Deciding how to respond when you mess up a play.
Picking your attitude after a tough loss—do you dig in or disengage?
The Choice Point is like a mental map. It helps you see why you made the choice you did and whether it lined up with what really matters to you as an athlete.
How Can You Use the Choice Point to Review Performances?
Here’s how you can break it down step-by-step:
Step 1: Spot the Decision Moment
Start by zooming in on a key moment in your performance. Maybe it’s the split-second decision to take a risky shot or a choice to back off when the pressure was on.
Step 2: Break Down What Was Going On
Ask yourself:
Toward Moves: What actions or thoughts moved you closer to your goals? Did you lean into your preparation, stick with your routine, or act with courage?
Away Moves: What pulled you off course? Was it fear of failure, frustration, or self-doubt creeping in?
For example, let’s say you held back during a big game moment. Maybe an “away move” was thinking, “If I screw this up, I’ll let my team down.” Meanwhile, a “toward move” might have been sticking to your training plan because it aligns with your value of being dependable.
Step 3: Connect It to Your Values
Now, this is where things get real. Look at that decision and ask: Did it move me closer to the kind of athlete I want to be? For example, if you value persistence, did your decision reflect that? This isn’t about beating yourself up—it’s about seeing the big picture.
Step 4: Plan for Next Time
Once you know what happened, you can make a plan for future moments. Maybe you’ll practice some mental strategies, like using positive self-talk or mindfulness, to stay focused under pressure.
Real Talk: How Does This Look in Action?
Let’s take a common scenario: You’re a tennis player, and you double-fault on a critical point.
The Choice Point: Do you focus on the mistake (away move), or do you reset and stick to your serving routine (toward move)?
Values Check: If one of your core values is resilience, the “toward move” is clear—stay in the moment and focus on the next point.
Planning Ahead: Next time, you might use a pre-serve routine and a deep breath to reset your focus.
Why Bother Using the Choice Point?
Here’s why this framework is a game-changer:
It keeps things objective. Instead of spiraling into self-criticism, you can look at what actually happened.
It’s all about your values. This isn’t about what your coach, teammates, or parents think. It’s about what matters most to you.
It builds resilience. Reviewing performances through the Choice Point lens helps you see setbacks as chances to grow, not just reasons to be hard on yourself.
Try It Out
Here’s a challenge: after your next game or training session, pick one moment and run it through the Choice Point. Ask yourself:
What was my decision?
What influenced it (toward vs. away moves)?
Did it align with my values?
What can I do differently next time?
The more you use this tool, the better you’ll get at making decisions that reflect the athlete—and the person—you want to be.
Using the Choice Point isn’t about being perfect. It’s about being intentional. And in a world where sport is so much about split-second decisions, that little bit of intentionality can make all the difference. So, next time you’re reflecting on a performance, give it a try. You might just be surprised by what you learn.