Brought to you by The Plaidcast
Riders often put enormous pressure on themselves to feel confident, calm, or “ready” before they walk into the ring. But in Plaidcast Episode 458, mental skills coach Tonya Johnston explains that riders don’t need perfect emotions to ride well. What they need is a mindset that keeps them focused on behavior rather than feelings—something she calls neutral thinking.
Neutral thinking helps riders stay action-oriented and present, especially when warm-ups are messy, courses change, or nerves start to surface. It’s a practical strategy riders can use in any moment where emotion begins to take over.
What Neutral Thinking Really Means
Tonya describes neutral thinking using a clear shift inspired by Trevor Moawad’s work: Stop asking How do I feel? Start asking What do I do now?
She explains that neutral thinking is “very behavior-focused” and “pragmatic,” and it doesn’t require riders to control or improve their emotions before taking effective action. Instead, neutral thinking directs attention back to the next useful step—something concrete the rider can do. This shift moves the mind away from judgment and toward purposeful behavior.
Why Focusing on Emotion Can Hold Riders Back
Riders often get stuck when they try to evaluate their emotions in the moment. Tonya points out that asking “Why do I feel this way?” or “Should I feel better?” pulls riders away from the present. Neutral thinking avoids this trap by removing judgment from the situation.
When something goes wrong in the warm-up ring or during the course walk, riders don’t need to feel calm or confident to ride well. They just need to focus on the next thing they can do. Neutral thinking offers a clear way to make that shift.
Staying Present Through Curiosity
Tonya explains the power of neutral thinking through a story from her college volleyball days. At a pivotal moment late in a match, the score was tight and the pressure high. The opposing team prepared to serve, and it felt as if “everything got very quiet.” Tonya’s focus narrowed. Instead of worrying about the outcome or what might happen if she made a mistake, she found herself becoming curious.
If the ball comes to me, what do I do? If it goes somewhere else, what happens next?
That curiosity kept her attention anchored to the present moment. She wasn’t thinking ahead, replaying past errors, or trying to force a certain emotion. She was simply observing what was happening and preparing for her next action.
This experience shows how curiosity can steady the mind. It keeps riders from getting ahead of themselves and brings their focus back to the task directly in front of them.
How Neutral Thinking Helps When Things Go Wrong
Tonya emphasizes that neutral thinking is especially valuable in moments that feel emotional, unexpected, or off-balance. Instead of trying to change how they feel, riders can use neutral thinking to choose their next step.
During the conversation, she repeatedly returns to the simple question that defines neutrality:
“What do I do now?” This keeps riders from spiraling into analysis or self-criticism. It allows them to respond quickly, make adjustments, and continue riding with clarity.
Building Neutral Thinking as a Habit
Neutral thinking is a skill, something riders can return to whenever emotions start to take over. It’s a mental habit that riders can strengthen over time.
By repeatedly shifting from evaluating emotions to asking “What do I do now?”, riders train themselves to refocus more quickly. Eventually, this becomes part of your standard mental toolkit. It helps them stay centered not just during high-pressure rounds, but in everyday riding as well.
Neutral thinking doesn’t require riders to feel perfectly confident or calm. It simply asks them to reconnect with the present moment and choose their next action. As Tonya explains, it offers a way to interrupt emotional spirals and return to behavior that supports good riding.
By focusing on what comes next instead of how they feel, riders give themselves the best chance to ride the round in front of them. Neutral thinking becomes a reliable, practical tool for staying grounded, steady, and effective in any situation.
Hear the full discussion with Tonya Johnston and Laena Romond on Plaidcast Episode 458 for more tools to support your mental game in the saddle.
