How to stay calm under pressure - Noa Kageyama and Pen-Pen Chen

Key Takeaways

• Choking under pressure stems from a loss of focus, either due to distracting worries or overthinking the mechanics of a practiced skill.
• Distraction theories suggest that pressure diverts attention from the task to worries, especially impacting tasks that heavily rely on working memory.
• Explicit monitoring theories propose that pressure causes individuals to overanalyze skills that have become automatic, hindering performance.
• Practicing under stressful conditions can build resilience, making individuals less susceptible to choking when high stakes are involved.
• Establishing a pre-performance routine, like deep breaths or a cue word, can improve consistency and accuracy when performing under pressure.
• Adopting an external focus on the ultimate goal, rather than an internal focus on the mechanics, leads to better performance under pressure.
• Individuals who are self-conscious, anxious, or fear negative judgment may be more prone to choking under pressure.