Welcome back, riders!
This week’s rider habit, number 97 is what I call the Dressage Rider Focus Habit — a simple yet powerful way to use your eye position as a trigger to get you into your “zone” in both training and competition.
In dressage, the ability to stay focused in the saddle can make the difference between a smooth, connected test and a tense, distracted ride. Focus isn’t just about looking where you’re going — it’s about being in the moment, quieting the noise in your head, and staying connected to your horse.
What is the Dressage Rider Focus Habit?
Your focus zone is the place your eyes naturally rest when you’re riding at your best. For some riders, this is looking further ahead; for others, it’s softly focused just in front of the horse’s neck.
When you ride from your focus zone, you:
Reduce distracting thoughts.
React calmly to unexpected situations.
Stay connected to your horse’s movement.
Maintain a confident, grounded energy in the saddle.
The Dressage Rider Focus Habit is about identifying your personal focus zone and making it your go-to strategy whenever you feel distracted, nervous, or out of rhythm.
Why Eye Position Matters
Eye position isn’t just about posture or accuracy — it’s a mental anchor. Looking in the wrong place can pull your attention outside the arena or into anxious “what if” thinking.
When your focus is in the right place for you:
Your mind quiets.
Your body reacts naturally without overthinking.
Your aids become clearer and more consistent.
It’s not about “never looking up” or “always looking ahead” — it’s about knowing what works for you.
How to Find Your Personal Focus Zone
Try this exercise to create your Dressage rider focus habit:
- Recall a Great Ride
Close your eyes and think of one of your best rides — where you felt confident, calm, and in control. Where were you looking? At the horse’s neck? A few metres ahead? Straight at the next marker? - Recall a Challenging Ride
Now think of a ride where you felt distracted, nervous, or frustrated. Where were your eyes then? - Compare the Two
Notice the difference. Your “good ride” focus point is your focus zone.
Making Focus a Riding Habit
Once you’ve found your focus zone, the next step is turning it into a Dressage rider focus habit.
At the start of every ride, remind yourself to place your eyes in your focus zone.
Notice when your mind wanders or nerves creep in.
Bring your eyes back to that focus point — instantly pulling yourself back into the moment.
You might repeat this dozens of times in one ride, and that’s the point. Over time, it becomes second nature.
Applying It on Competition Day
Competition environments are filled with distractions — warm-up arenas, loudspeakers, horses behaving unpredictably. If your focus zone is at the horse’s neck, don’t suddenly change it on show day to look around and “check in” with everything happening.
Replicate what you do at home. This consistency helps you ride with the same confidence at competitions as you do in training.
Why This Works
Sports psychology research shows that focus acts as a mental performance anchor — reducing anxiety and improving reaction time. By controlling where you look, you’re actually controlling your mental state.
If you want to explore more about the science of focus in sport, I recommend reading Maintaining Focus in Sports from Sports Psychology Today.
Your Challenge This Week
On your next ride, pay attention to:
Where your eyes are during your best moments.
Where your eyes are when things feel off.
How quickly you can bring yourself back to your focus zone.
Small, repeated actions like this create the Dressage rider focus habit that lead to confident, consistent performances.
More Resources
If you enjoyed this exercise, you’ll love my free Dressage Rider’s Competition Preparation Toolkit — packed with mindset strategies to help you ride your best under pressure.
You can also explore my Dressage Visualisation Habit blog for another powerful mental skill to boost your riding.