Why Do I Choke? Understanding the Athlete's Window of Tolerance
Have you ever seen an athlete—maybe your child, a team member, or even yourself—suddenly lose it? Maybe they snap at a coach, or maybe they just completely check out, seeming bored or spacey right before a big moment?
That’s not usually about motivation; it’s about their Window of Tolerance.
In a recent chat on "Beyond the Steps," mindset skills educator Ashley Mowrey helped us dive into this crucial idea. It explains the science behind why our emotions can either make or break a performance.
Welcome to part 1/4 for our Beyonds the StEPS Series on Window of Tolerance with Ashley Mowrey!
What is the Window of Tolerance, Anyway?
Think of it like the optimal operating temperature for your brain.
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You're in the Window (The Green Zone): This is when your brain is cruising. You feel focused, you can think clearly, and you can handle the usual stress of practice or competition. You’re coachable, creative, and you can problem-solve instantly. This is where your best performance lives.
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You Leave the Window: When stress—like a tough correction, a mistake, or high pressure—pushes you too far, your brain hits its limit and goes into survival mode. You leave the "Green Zone" and head in one of two directions:
| The Zone | The Feeling | The Result in Sport |
| The Red Zone (Hyperarousal) | Wired, angry, frantic. This is the Fight or Flight response. | Snapping at teammates, arguing with the ref, racing through your routine, making sloppy, reactive mistakes. You feel like you're buzzing with frustration. |
| The Blue Zone (Hypoarousal) | Numb, disconnected, checked out. This is the Freeze response. | Zoning out, looking bored, forgetting material you know well, appearing to be "lazy" or not caring. You feel heavy and empty. |
Why This Matters More Than Practice Hours
Understanding this concept is key, whether you're a player, coach, or parent.
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It Explains the "Choke": If you lose focus under pressure, you’ve likely slipped into the Red Zone (too amped up) or Blue Zone (shut down). The goal isn't to never feel stressed, but to have the capacity to handle it and quickly guide yourself back to the Green Zone.
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It Changes How You Coach and Parent: When a young athlete acts out (Red Zone) or shuts down (Blue Zone), it's rarely disrespect. It's often anxiety manifesting as behavior. Instead of reacting with anger, you can first help them regulate ("It looks like you need a breath. Go grab some water.") and then address the behavior once they are back in their window.
The good news? By building awareness and learning simple coping tools, we can all work to widen that window over time, making us better athletes, better teammates, and calmer people when it counts the most.
Knowing the zones is the first step in building a resilient mindset. Do you find you usually go Red Zone (fight) or Blue Zone (freeze) when stress hits?
Watch the full episode on Window of Tolerance here!
