A mindset for performing under pressure
When I look back at the times when I have had the most success, there is one key factor that seems to be at play; that is simplicity.
What do I mean by simplicity? I am talking about a simple game plan, a simple mindset and simple preparation. I find this allows my mind to be as still as possible when it comes to crunch time. As an over thinker, it is easy for my mind to run wild. In high pressure situations this is NOT helpful for me. In these times, I need my instincts to take over. How do I let that happen? Simplicity is key.
“Concentration is the ability to think about absolutely nothin’ when it is absolutely necessary”
– Ray Knight
My Experience
Let’s start with failure first. As a younger athlete (I was 15 when I first started playing professionally) trying to cope with pressure was difficult. I found myself extremely frazzled, unable to think clearly and ultimately unable to execute my skill to the level I was able to practise at for hours and hours on end. After failing in a game, I would often reflect and think to myself “I don’t even know what I was thinking”. This was confusing considering my mind was running a million miles an hour, with what seemed like an endless amount of thought, yet I felt blank at the same time. Unable to produce a clear focus, and unable to produce the skills I had worked so hard to hone. This was extremely frustrating. Everyone around me, my coaches and fellow players knew the talent I had, yet I could not convert it into performance when it mattered.
As an athlete, it is so often spoken about how we can convert our training performance into game performance. I have always been an excellent trainer. I have shown glimpses of success when it matters in a game however nothing compared to what my ‘potential’ has to offer. I was so desperate to work out why I could execute my skill so well in training but not in a game. Fortunately, I am beginning to learn what works best to do this. When I questioned what my mindset was in training that allowed me to execute, it was always one thing: I wasn’t thinking. My mind was clear, and so my body was relaxed. I was on autopilot. My instincts were taking over.
What does it feel like in pressure situations?
If in training I am on autopilot, then in pressure situations, turbulence is at its peak, and I am struggling to take control.
In times of pressure, I found myself focusing on the step-by-step process I have practised over and over. As a result, the skill I have developed that should allow me to perform now has the opposite affect because I am rigid and lack freedom. My thoughts are clouded by movement patterns and small technical details that should optimise my performance. This is counterproductive and inhibits the rhythm and tempo that is critical for my success.
What is the answer?
Simplicity.
One simple focus. The most successful technique I use, is simply repeating a phrase to myself. This is something that is necessary to perform but unrelated related to my technique. If I were a baseballer, I might repeat to myself “watch the ball” as I am waiting for the pitch. This does not draw my attention technical aspects, but it does reinforce that if I want to hit the ball, I do in fact have to watch it. Considering the time it takes for a baseball to travel from the pitcher to the home plate is approximately 0.4 – 0.65 seconds, there is no time to waste thinking about technique. Spending any unnecessary time on this slows down your movements patterns, making them clunky and rigid which you cannot afford when there is such little time to react. Repeating a simple phrase in my head (or out loud if you wish) is a necessary tool I use that allows my instincts to take over.
Another technique that I have had success with is using visual cues. I like to do this because it directs my focus to something completely unrelated to the task at hand, but funnily enough it allows my brain to turn on autopilot. In the past I have used the advertising boards in stadiums. I read the writing on them over and over so instead of going down a technical spiral, my focus remains on something neutral. I have also watched birds fly by, the trees sway, or find funky shapes in the clouds.
In Summary…
The good news is, there is a simple answer. Maybe you are an athlete struggling to convert your training performance into game results. Maybe you are a business person and struggle to present speeches without stuttering. Whatever the challenge you are facing, I guarantee using one simple focus can help you succeed. This takes away the fixation on technique and allows our instincts to take over. What was rigid and tense can now be free flowing.
Take the stress out of performing by letting your hours of preparation do their thing naturally come game time. Repeating one simple phrase to yourself could be all it takes. Give it a try the next time you are in a pressure situation. I think the results may surprise you.
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