You can just focus for so long until your brain gets tired and when your brain gets tired, your performance will falter.  It’s similar to what happens when you’re working at your computer for too long – your computer freezes up and no matter what you do, nothing happens.  The only solution is to reboot your computer and then -magically – everything works again!

Well, the same concept works for your very personal computer – your brain.  Here’s what you can do so you can resume practice feeling refreshed: 

• Close your eyes and exhale slowly 2 – 3 times.
• Say to yourself, “I’m going to turn my mind off.” 
• With your mind’s eye, see a blank computer screen. 
• Unhinge your jaw. 
• Relax your tongue.
• Be still for 10 – 20 seconds. 
• Then open your eyes.
• Raise your chin above parallel.
• Start sending energy to your next objective or target. 
• Direct your full focus to the task at hand.
• Repeat as necessary 

This technique can come in handy when you become aware that things aren’t going well, when you find yourself going off track or – in the middle of a performance when everything is going south – fast!  In the latter case, you would need to alter the technique since it won’t do for you to close your eyes in front of an audience!  Try this instead: Exhale and say to yourself, “I’m going to turn my mind off,” and then, very briefly, envision a blank computer screen and then say to yourself, “Re-group and re-focus,” and resume your performance.

In my last posting, I wrote about developing a championship mindset. I emphasized how important it is to be objective in your self-assessment. Below is a handy self-assessment tool, which you can you use either after a practice session or a performance. 

It may be useful for you to see this as an invitation to get to know yourself better. Remember the best performers are eager to learn as much about themselves as possible. 

If you use this self-assessment sheet on a regular basis, you’ll be able to keep track of how you feel, how you perform and how you improve! 

In the future, I will write more about how to manage your anxiety in high stress situations. 

If you would like a pdf of this self-assessment sheet write me an e-mail and I’ll be happy to send one your way. 

AFTER-PERFORMANCE SELF-ASSESSMENT SHEET 

Event: ___________________________________ Date: _________________ 

1. How anxious were you before today’s performance? 

0____    5_____      10____

low      not bad     high 

2. What were the things that caused you stress? 

3. When did you feel most stress…before, during, after? 

4. How did you experience the stress?  In thoughts, feelings, actions? 

5. How did you manage your anxiety?  How effective were you in controlling it using these techniques? 

6. Describe in detail your self-talk.  Remember key words and phrases you used. 

7.  What, if anything, have you learned from this performance that will help you plan for the next one?