Pre-game rituals help athletes. They can help working professionals too
We all know how important it is to stay focused and effective during times of pressure. But it's not always easy to put these aims into practice. What if a pre-game ritual was the key to performing better?
Many world class athletes perform rituals before their big games. Famous rituals include Serena Williams' bouncing her tennis ball five times before her first serve, Michael Phelps' blasting Eminem’s “Lose Yourself” before races and LeBron James' reciting Teddy’s Roosevelt’s famous passage “The Man in the Arena” before games. Rituals – tasks performed repeatedly – help athletes prepare their minds for the unknowns that they will face in competition. They help lower anxiety and improve game-time performance. But the benefits of pre-game rituals don't just apply to sports. Big meetings, important negotiations and presentations are also moments of stress and uncertainty. We can all benefit from adopting rituals.
Below are the three ways to help you get started on developing a ritual.
(1) Elements. Most rituals have two elements: (1) a physical element, such as specific words, actions or intentions; and (2) a feel-good element, something that feels good to do or think. They can be as small as posing in a warrior pose or chanting a short mantra before a chaotic morning routine with kids or a big team meeting.
(2) Science. Research has shown that rituals allow us to connect our mind and body and feel more in control during a time of unknowns. Once that connection is made, we make better choices. Rituals also have a placebo effect: if we believe that rituals calm our nerves and focus our mind, they end up doing precisely that. The more we believe in them, the more they matter. And, lastly, rituals have a way of making us realize that we are part of something larger than ourselves.
(3) Plan ahead. Think about an upcoming event that stresses you out. Decide what you want out of the meeting. And then, come up with a ritual that will help you achieve that goal. That way, when game-time arrives, you'll be ready.
I want to end this blog with a beautiful ritual from Stephen Covey, the author of the book “The 7 Habits of Highly Effective People.” Covey tells the story of a friend of his who, every day after coming home from work, takes a moment to herself while sitting in the driveway. She sets an intention for how she wants to show up for her family. She tells herself, “My family is the most enjoyable, the most pleasant, the most important part of my life. I’m going to go into my home and feel and communicate my love for them.”
I hope you'll consider adopting a ritual in your own life. Pick something that feels good. Play with it. And drop me a note to let me know how it goes! Please reach out to me if you need professional assistance with navigating stress and staying focused in times of pressure. Drop me a note through the Contact page if you have any questions.
