The Science of Performing Under Pressure
Why pressure helps to a point and then hurts, and how performers stay steady. A route from arousal and anxiety through the routines that protect performance.
9 steps · roughly 27 minutes to read · Reviewed by Shariq Refai, MD, MBA
Yerkes-Dodson Law
The Yerkes-Dodson law is a model where moderate arousal helps performance and extremes hurt it.
Arousal
Arousal is the calm-to-activated energy dimension of a feeling.
Performance Anxiety
Performance anxiety is evaluation driven worry and arousal before or during a performance.
Choking Under Pressure
Choking is a pressure driven slump where you perform below your true ability.
Pre-Performance Routine
The same steps before every attempt make readiness repeatable instead of random.
Mental Rehearsal
Mental rehearsal is practicing a task in your imagination to prepare for the real thing.
Cue Control
Make the cue for the habit you want obvious, and the cue for the habit you don't disappear.
Flow
Flow is deep, effortless absorption in a task that stretches you just enough.
Peak Performance
Peak performance is delivering your best work reliably when the moment asks for it.