In the realm of psychology, cognitive biases subtly influence decision-making, behaviours, and perceptions. Among these biases, anchoring bias—the tendency to rely heavily on the first piece of information encountered (the “anchor”)—stands out as particularly impactful.
For athletes, this bias doesn’t just affect their mental game; it can significantly shape how they perceive coaching advice, training strategies, and their own potential.
What is Anchoring Bias?
Anchoring bias occurs when an initial piece of information sets a benchmark for decision-making and judgments. First described by psychologists Amos Tversky and Daniel Kahneman in the 1970s, this concept emerged from their seminal research on heuristics and biases. Their studies demonstrated how initial figures or ideas could disproportionately influence individuals, even when irrelevant to the task at hand.
In their classic experiment, participants were asked to spin a wheel of fortune that was rigged to land on specific numbers. They were then asked to estimate the percentage of African countries in the United Nations. Those who spun higher numbers gave significantly higher estimates than those who spun lower numbers despite the wheel’s irrelevance to the question. This demonstrated how an arbitrary anchor could skew judgment.
This effect is pervasive because humans naturally seek reference points when processing information, especially in situations involving uncertainty or new challenges. In sports, where performance is often measured against benchmarks, records, and goals, anchoring can subtly dictate an athlete’s mindset and performance trajectory.
How Does Anchoring Bias Manifest in Athletes?
Anchoring bias can manifest in many different ways, including:
Training Goals and Performance Expectations: Athletes frequently set their goals based on suggestions from coaches, peers, or past performances. For instance, if a coach sets a conservative target, the athlete might limit their ambitions to align with it, leaving untapped potential on the table. Research suggests that anchoring can lead to a “self-fulfilling prophecy” where individuals unconsciously adjust their efforts and behaviours to meet these initial expectations.
Recovery and Rehabilitation Timelines: When recovering from an injury, an initial estimate of recovery time can shape how the athlete approaches rehabilitation. If they’re told it will take six months to fully recover, they might unconsciously align their progress to that timeline, even if they’re physically capable of improving faster. Studies in medical settings have shown that patients often match recovery expectations provided by doctors, underscoring the anchoring effect’s power in health-related contexts.
Skill Assessment and Self-Esteem: Early evaluations by coaches or scouts can act as anchors, influencing how athletes perceive their abilities. A negative assessment might make an athlete doubt their skills, leading to lower motivation and effort. Conversely, an overly positive anchor could create complacency or an unrealistic sense of capability, leaving athletes unprepared for higher levels of competition.
Feedback Interpretation: Feedback from coaches can anchor athletes to specific interpretations of their performance. For example, hearing “Your start is weak” might overshadow other aspects of the performance, creating a disproportionate focus on that one element. This can lead to neglecting strengths or other critical areas of improvement.
Comparison to Peers: Athletes often compare themselves to teammates or competitors. If they anchor their performance to someone perceived as faster, stronger, or more skilled, it can either motivate improvement or, conversely, discourage effort if the gap seems insurmountable.
Scientific Insights and Real-World Examples
Research into anchoring bias has expanded beyond psychology experiments into fields such as economics, healthcare, and education. In sports, its impact is evident in:
Marathon Training: Coaches may set target paces based on past race performances. For example, suppose a runner completes a half marathon in two hours. In that case, they might anchor their marathon goal to four hours despite having the capacity to perform faster with optimal training.
Strength Training: Initial benchmarks, such as a personal best in a squat or bench press, can anchor future expectations. Athletes may find it difficult to envision surpassing these numbers, even with consistent progress.
Team Sports: Anchoring can also affect team dynamics. A team’s projected ranking at the start of a season often influences how players perceive their chances of success, potentially impacting morale and effort.
How to Mitigate the Effects of Anchoring Bias
As coaches and athletes, the question is 'how can we mitigate these effects? They can be considered to be present in all sports and sessions, but while these effects can hinder our performance, we can mitigate them in many ways.
Question the Anchor: Encourage athletes to critically evaluate initial information. Ask: “Why was this specific target or feedback chosen?” or “Is there evidence that supports this benchmark?” This helps them see anchors as starting points rather than fixed truths.
Adopt a Growth-Oriented Mindset: Reinforce the idea that performance is fluid and goals are dynamic. Athletes should view benchmarks as temporary markers, not definitive limits. A mindset of continuous improvement can reduce the anchoring effect’s grip.
Seek Diverse Perspectives: Athletes should consult multiple sources—different coaches, peers, or even sports psychologists—to gain varied viewpoints. These additional inputs can dilute the influence of any single anchor.
Practice Reframing: Coaches and athletes can actively reframe goals and feedback. For instance, instead of saying, “Aim for a 10-minute mile pace,” a coach could frame it as, “Let’s start with a 10-minute mile and adjust based on how you feel.” This leaves room for recalibration.
Monitor Self-Talk: Athletes should pay attention to how they internalise initial information. Replace limiting beliefs like “This is all I can achieve” with empowering statements like “This is my starting point, and I can build from here.”
Utilise Data and Evidence: Objective metrics and performance data can provide clarity, helping athletes and coaches establish more accurate benchmarks. By regularly revisiting and updating these metrics, the influence of outdated anchors diminishes.
Encourage Open Dialogue: Coaches should foster a culture where athletes feel comfortable questioning goals, timelines, and feedback. Open communication ensures that anchors are continually reassessed and adjusted to reflect the athlete’s true potential.
Train for Mental Flexibility: Techniques such as mindfulness and cognitive behavioural strategies can help athletes become more aware of how biases influence their thinking. By learning to recognise and challenge anchors, they can make more adaptive decisions.
Anchoring bias (though subtle) can hugely influence how athletes perceive their abilities and approach their training. By recognising and addressing this cognitive tendency, both athletes and coaches can foster an environment of growth, adaptability, and optimal performance. Anchors are not immovable weights—they are starting points that can be shifted with deliberate effort and awareness. In doing so, athletes unlock their true potential, unshackled by limiting beliefs or arbitrary benchmarks.
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