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Pre-Performance Routine 

 

Whether you are preparing for a big game, a school presentation, or any important moment, it is normal to feel a surge of nerves or anxiety. Performance pressure can affect anyone, including young athletes, professionals, students, and artists. Imagine being able to shift from stress to readiness with just a few simple steps.

A Pre-Performance Routine is a quick and repeatable set of actions that helps you ground yourself and perform at your best. This routine is designed to calm your mind, focus your energy, and set you up for success. The most effective routines are simple, practical, and can be adapted to your unique needs.

 

Try This 3-Step Routine:

1. Body Check 
Begin by noticing your body. Are you feeling tense, fidgety, or energized? Take a slow, deep breath. This step helps you tune in and release any physical tension.

2. Visualize Success 
Next, close your eyes and imagine yourself performing at your best. Picture every detail - how you move, how you feel, and how you react. Visualization is a powerful tool that top athletes and performers use to build confidence and readiness.

3. Focus Phrase 
Finally, repeat a calming phrase such as “I am ready,” “I’ve trained for this,” or “One step at a time.” Positive self-talk can quiet self-doubt and help you focus your attention.

 

Why Does It Work?

Performance routines use techniques from cognitive-behavioral therapy and mindfulness. These steps interrupt the stress response, enhance focus, and build self-efficacy. With regular practice, your routine can make performance situations feel more predictable and less overwhelming.

Who Can Benefit?

This routine is not just for elite athletes. People of all ages can benefit, from kids facing school challenges to adults preparing for high-stakes situations. If you experience anxiety, performance nerves, or want to improve in sports or academics, this routine is worth trying.