🧭How to Train Your Mind to Perform Under Pressure

Good Day, and welcome to The Growth Compass. We are your standing desk that keeps you aligned, focused, and balanced to meet the demands of today.

Here’s where we’re headed today:

• Billie Jean King on what pressure means to her

• Why you need to embrace pressure

• How to perform your best when under pressure

• Why we choke under pressure

Billie Jean King on Pressure

"Pressure is a privilege - it only comes to those who earn it."

- Billie Jean King

Why To Embrace Pressure

In the pursuit of success and self-improvement, you can’t shy away from pressure because it’s what builds resilience and excellence.

Pressure is what pushes you to rise above your limits, and studies have shown that embracing pressure can lead to remarkable benefits. According to a study published in the Journal of Applied Psychology, individuals who actively expose themselves to high-pressure situations experience an increase in cognitive abilities, such as decision-making and problem-solving, by up to 25%.

The benefits of pressure extend beyond problem-solving because it allows you to step outside your comfort zone to become more adaptable and emotionally intelligent. A study conducted by the APA (American Psychological Association) found that those who regularly face and overcome high-pressure situations exhibit higher emotional resilience and lower levels of anxiety. These individuals develop coping mechanisms that aid them not only during challenging moments but also in their day-to-day lives. By learning to navigate pressure, you become better equipped to handle life's uncertainties, bolstering mental fortitude.

Being able to handle and overcome pressure can be a catalyst for your personal growth and professional success. Growth isn’t guaranteed, especially as you get older but it is when you make it a habit. Your ability to perform is based on your ability to adapt and be resilient when there are mental and physical pressures around you. Those challenges can be viewed as opportunities to embrace.

How to Perform Your Best Under Pressure

Performance is 95% mental. It’s defined by your conscious mind, subconscious mind, and your self-image of what you believe. Your perceptions about pressure, your skills, and your preparation will feed into your performance. So how can you perform your best?

1. Accept that pressure is real… but it’s here to help

   Pressure is anxiety (fear) and tension (excitement). That is all. Tell yourself that's why you feel it. Accept it. Peak performances don’t come when you are relaxed, they come when you feel the tension to perform better than normal.

2. Change your self-image

   Your self-image is your perception about yourself. It is based on your habits and attitude. Your performance will always be based on your self-image. You can’t outperform your self-image, so work on that image!

   • Eliminate the self-talk

   • Use affirmations to bring positivity

   • Write down and celebrate your wins

   • Visualize the self-image of what you want to see

3. Train hard, compete easy

   You can try too hard during game day, and that is why you want to prepare and train your hardest during practice. When you practice your hardest, your natural instincts and creativity will take over during the game. You want to feel so prepared that your body can adapt to anything that comes its way. You are just acting and responding, not overthinking.

4. Have a plan for pressure

   Expect that you are going to feel pressure. Prepare your mind, body, and thoughts. What happens when you have a bad moment? The difference between successful performers and others is that successful performers are aware of the pressure and don’t let the pressure take over. They have a plan so that one bad event doesn’t cause a spiral. Have confidence in your preparation and in yourself so you can overcome any adversity.

5. Concentrate on the moment

   Your mind can only concentrate on one thing at a time. Focus on the task at hand. Before that task, picture what you want. Take control of what you picture and make a vivid mental picture. In golf, you don’t want to picture not hitting the sand trap, you want to be precise about where you want to hit it. If you picture something, you can’t have a negative thought at the same time.

6. Take all problems as opportunities

   Accept that you are either winning or learning. If you don't win then it's time to learn. It means your mind and body weren’t ready to win. So where do you need to improve:

   • Your training?

   • Your concentration?

   • Your acceptance of pressure?

   • Your self-image?

Why We Choke Under Pressure

Dr. Sian Beilock, the author of “Choke”, talks about your mindset and how to best perform under pressure. Quick video explaining the downfall of worrying and why your focus becomes so important when performing under pressure.

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