This story is part of Peak, The Athletic’s desk covering the mental side of sports. Sign up for Peak’s newsletter here.For the last two years, I’ve talked to athletes, coaches, professors and psychologists to better understand what it takes mentally to perform at the highest level.One theme has consistently surfaced: The importance of internal habits, or subtle mental shifts and tools, that can gradually reshape patterns of thought.Every time I hear a new one, it reinforces the idea that high performers often reach that level not just because of talent but because of how they think. I’ve even incorporated several of these unique mental “tricks” into my life.These are my five favorites:Learn, burn, returnPerformance coach Cindra Kamphoff believes people perform at their best when they can stay confident and fully present — two qualities she says are essential for reaching a “flow state.”Her method for getting there? Learn, burn, return.This is how it works:First, quickly address exactly what you are overthinking: a conversation you had with someone, a bad moment at work, a mistake you made in a game. Then ask yourself: What would I do differently next time? The goal is to reflect briefly and objectively, without spiraling into rumination.Once you have the lesson, move on to Step 2: “burn.” Here, you choose a short phrase paired with a physical action to help release the thought — or “burn it.”Former NFL wide receiver Adam Thielen used the phrase “flush it” while mimicking the motion of flushing a toilet, a gesture he sometimes did on the sidelines during games.Kamphoff emphasizes that the physical cue matters because pairing movement with language helps reinforce a new neural pathway. It trains the brain to let go and refocus in real time.If “flush it” doesn’t resonate, Kamphoff’s go-to might: Snapping your fingers while saying “that fast” to signal the thought is leaving your mind just as quickly. I’ve done this one myself a few times since our interview.Step 3 is “return,” which means readjusting so you can “return” to the present moment with confidence. Your focus goes to your body language and self-talk. Here, you quickly remind yourself that you know what you’re doing and you are capable. Kamphoff said most people don’t build their confidence after a mistake, and instead let it undermine their self-belief.External vs. internal attentionAlex Cohen, a senior sports psychologist for the United States Olympic & Paralympic Committee, said one of the first ideas he introduces to athletes he works with is the difference between external and internal attention.