Use three categories
“Control the controllables” can sound helpful until you try to apply it to a real disappointment. Give the phrase some detail. Checking your equipment is your action. Team communication involves your influence and other people’s responses. The weather or an official’s final decision sits outside what you can decide.
A situation can contain all three. You may not be able to choose how a teammate receives your first explanation, but you can ask a clear follow-up question. Separating the parts keeps you from carrying responsibility for the whole situation or missing the part where you do have a choice.
Make the controllable specific
“My effort” is broad. Describe what an appropriate effort looks like for the current assignment and your physical condition. It might be completing an agreed communication task, staying available for the next instruction or following the recovery plan set for you.
“My attitude” can also become vague. Replace it with a behavior such as listening to feedback or asking respectfully for clarification. Thoughts and feelings may arise without your choosing them. Your plan can focus on a response rather than demanding a perfect internal state.
Try a selection example
More playing time is a familiar example. The coach makes the lineup decision. You can ask which role skills need work, agree on a practice target and return with a real example. You can also ask when the next feedback conversation will happen. Those are actions a wish for selection can become.
That plan does not promise selection. It gives you a path for learning and communication. If the answer remains unclear, another useful action may be arranging a suitable conversation with a trusted adult or team support person.
Keep your plan responsive
Before practice, choose one action and the moment you will attempt it. Afterward, check whether the opportunity occurred. A changed drill or an unexpected role may require a different action. Adapt to the real session rather than forcing a plan that no longer fits.
Brown’s Mindset Map links focus anchors with game-day reminders. Your version can be a single sentence: “When this situation happens, I will try this action.” Read it before the next session and keep it realistic.
Your part will sometimes be small. It may be listening, asking, preparing or telling someone you need support. Give that part a clear name. You can take responsibility for an available action without taking responsibility for every result that follows.