Dr. Brandyn Fisher is the Director of the Center for Performance and Leadership. With a doctorate in Sport and Exercise Psychology and almost two decades of experience coaching tennis at the elite level, Dr. Fisher bridges the gap between theory and practical application of mental skills to help today's performers optimize their mindset and potential.
Choose confidence. This was the simple message my coach would tell me before every tennis match. It was a simple phrase with a simple meaning: choose confidence over fear and doubt. Why is this so important? Simply put, what we choose to focus on influences what we think about and how we feel. To execute under pressure, you must choose to focus on your strengths and what is within your control, such as body language and self-talk habits. In doing so, you achieve a healthier mindset, and successful results very often follow.
Looking to improve your own performance? Whether it be for a test, a tennis match, or a show on stage, how we prepare translates into how we perform. The following are a few methods to build and sustain confidence in performance.
Prepare Consistently to Consistently Perform
Knowing you are prepared goes a long way in solidifying confidence. When you put in the work, it limits the unknowns and allows the mind to remain focused and "quiet". Limiting the interference of overthinking is a win.
Take Action: Track your progress on a daily basis with a Keep - Stop - Start list. Pay attention to the performance areas that might need more work and come up with a plan to enhance them.
Use Neutral Thoughts
Positive thinking might be the ideal, but it can be difficult to achieve, especially when negativity creeps in. Neutral thinking allows you to focus on process-oriented aspects of your performance without the emotional undertone.
Take Action: Write down a few neutral thought statements you can use before and during your performance. Keep them simple and relevant to what you want to focus on. For example, “Focus on the moment and be myself,” or “Trust my process and commit to the shot.”
Be Aware of How the Inputs Influence the Output.
Sleep, hydration, and nutrition are vital to both the physical and mental states of preparation and performance. Lacking the right type/level of "inputs" can therefore negatively impact the "outputs". Know what you need and commit to hitting those marks.
Take Action: Plan ahead when it comes to energy management. Consider how much sleep you need and what type of nutrition can support high performance. Be mindful of how well you hydrate and your habits leading up to bedtime.
Communicate Using Your Non-Verbals
Posture, eye contact, and purposeful movement convey messages, both internally and externally. Body language can influence how we feel about ourselves and how others respond to us. Walking tall and keeping your eyes open can build a strong "feedback loop" that conveys a message of certainty and confidence on the inside and out.
Take Action: During practice, lock in on one aspect of your non-verbals (ex: standing tall) and make it a point of emphasis during breaks in activity. Share this goal with your coaches so they can help you stay accountable.
Tap Into Your Memory Bank of Prior Successes
o When nerves and pressure show up, shift the focus to prior versions of success. What were the aspects of prior performances that went well and what made them successful? Visualize the moment and add deep breathing to the experience.
Take Action: Pull up the "mental queue" of prior performances you are proud of and spend time each day visualizing those moments, especially before bed or when you first wake up.
Avoid Performance "Potholes"
Self-induced performance potholes, such as focusing on rankings or comparing oneself to others, can significantly reduce self-belief and confidence. In such a connected world with readily accessible rating systems, social media opinions, and other distractions, a level of self-discipline is required to limit the "noise" and protect your confidence.
Take Action: Implement "blackout" periods of using your phone or accessing online materials that get in your way. Additionally, limit the use of pressure-increasing words and phrases like "must", "have to", "need to", "should", and "shouldn't".
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To contact the author: Dr. Brandyn Fisher