Create a pre-performance routine

The idea here is to create a (brief) routine that you go through in the minutes before you present or perform, Weisinger and Pawliw-Fry suggest.

A "pre-routine" prevents you from becoming distracted, keeps you focused, and puts you in the "zone" by signaling to your body it's time to perform.

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How to Guarantee Strong Performance Under Pressure - Lolly Daskal |

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It's easy to do great work when you have access to plenty of resources and time. The true test of your leadership skills, ability and confidence is your ability to function at your best when pressure is high and important decisions need to be made quickly.

Key Ideas

Visualize the destination

Take a moment to visualize the calm after the storm: the work is done and done well, and you’re celebrating with your team.

Positive visualization can alleviate pressure and help...

Motivate yourself with a reward

People who know their hard work will be tangibly rewarded tend to perform better than those who don’t.

Whether it’s a vacation, something you’ve been wanting to buy, or dinner at your favorite restaurant, pick a reward that will keep you going and pretend it’s already yours.

Focus on your actions

Craft a routine or system for getting the work done. Focus on your daily actions and carry out your plan with discipline and determination.

A routine can help prevent panic and distraction, allowing you to focus on the task at hand.

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How To Stay Calm Under Pressure - Mindful

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In high-stakes scenarios, we tend to panic-and mess up things we usually do with ease. Here's why that happens, and how to stop it. A star athlete misses a penalty shot in overtime. A famous singer bungles the national anthem. A great actor forgets their lines on stage.

Key Ideas

Learn to be ok with discomfort

If you know you have a high-stakes event coming up, become familiar with feeling pressure and learn to work through it.

For example: If you need to give a presentation to cowo...

Establish a pre-performance routine

Whether it’s taking a few deep breaths, doing some light stretching, or having a quick phone call with someone you trust, spending your last few minutes doing something active before a big event will prevent you from spiraling into worry, so you can perform confidently.

Shift your attention away from worries

... and to the task at hand.

Mindfulness can help you regain a sense of calm and focus your attention, so you can avoid being caught off guard by your anxiety. You can see it for what it is, and choose to direct your attention elsewhere.