Getting In The Zone: 5 Strategies To Help You Keep Focus, Be Calm and Perform Under Pressure

Setting a strong foundation – repetition, repetition, repetition.

One of the most effective ways to increase your performance in anything is simply by turning up and practicing! This may sound extremely obvious but it can be discounted far too often. Some people want all the glory but are not willing to put in the time to achieve it. So repetition, repetition, repetition cannot be overlooked as it’s the cornerstone of executing the task in hand.

Moving practice to performance

With a strong foundation in practice, our next task is to convert that to the match or performance. A classic example is the musician. They practice for many years in their bedroom to then hopefully one day play to hundreds or thousands of people. Their next step is to then move that playing to the stage.

The paradox of performance

Let’s just quickly address one area that can cause many people to trip over when trying to perform at their best. Always wanting to perform at perfect standards can cause problems if it’s not addressed and managed. We want to create an environment in which we push for our best performances, aim for a high level/standard, but have a heavy level of perspective whilst doing it. So if we have a bad day at work or at the session, we can quickly turn ourselves back around and get back to it.

Taking off the pressure

One of the most effective ways to take the pressure off yourself is to simmer the amount of focus on yourself. This is a little paradoxical, but the best way to do it is to focus on your main mission. Some performers, instead of focusing so much on themselves, switch their focus to entertain the crowd; giving them a great evening or offering a product or performance that can impact their lives. This can be especially helpful for entrepreneurs. When they focus on their overall mission, it can help keep them on track when the challenges come. It helps to alleviate the pressure THEY PUT ON THEMSELVES!

So let’s take a look at ten techniques that you can apply in any pressurised situation:

  • Visualisation – visualisation plays a huge part for many athletes and performers. Simply put, it’s the ability to visualise the desired outcome you would like by mentally running through your performance, bit by bit. This is a great technique for many golfers, basketball players, musicians etc – they clearly visualise the outcome they would like. A study by Edmund Jacobson proved how effective visualisation truly is with a set of basketball players. Check it out! http://www.llewellyn.com/encyclopedia/article/244
  • Movement – your physical body (the way you position your body). Resetting your posture under pressure can massively affect your performance. Take Cristiano Ronaldo’s body positioning when he steps up to take a free kick. With Ronaldo being a ‘J’ shape kicker (direction of the kick) he inputs greater power into the ball in the direction of the kick. His upright posture gives him a ‘power’ stance that can also add huge mental benefits. Social psychologist Amy Cuddy has done some phenomenal work on body language and how it effects our testosterone and cortisol levels in the brain. Fascinating! http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are
  • Meditation – in any pressurised situation, being able to regulate your thoughts and emotions is huge. Meditation can be a great tool to keep your emotions and impulses at bay in performance. Restful alertness is the key here: with training we become more and more aware of our thoughts and emotions. Therefore, we can respond more effectively in high performance.
  • Language – reframing the situation – a healthy way to increase your performance is the way you shape the situation. Many performers still feel nerves before aperformance, but it’s how they manage and use it to their advantage that is the key. Mike Tyson before many of his boxing fights would be extremely nervous, but his coach would say: “The hero and the coward both feel the same thing, but the hero uses his fear, projects it onto his opponent, while the coward runs. It’s the same thing, fear, but it’s what you do with it that matters”.
  • ‘There are many opportunities’ – think about how many times you have to get it right. The band Coldplay got turned down by over 20 record companies but they kept going. You will have other opportunities if you put yourself out there and keep on being proactive. The irony is you feel less pressure knowing there will be other opportunities.

These are five of many strategies you can begin to develop in your arena. Start with one and see how it can help with your development and training.

Step into your greatness today!

Bio:
Musician, teacher and life coach, Daniel Rutter is on a mission to help people find their own greatness across the globe. Whether its increasing performance, having better relationships, finding your purpose in life or finding the happiness you want, Danny has developed the tools needed to help each individual awaken their own greatness.
Find out more here:

How to Change Your Life in Just 5 Minutes a Day

There are many things that can make us happy: reading, healthy food, listening to good music, running and taking walks every single day, coffee with a friend… Why aren’t we doing all these things? The usual answer is: “there’s not enough time.” Well, time is a factor we can’t change. There’s no way to make a day last for 26 hours, so we’ll use that extra time for extra pleasure. We have to work with what we have, so the question is: how do we squeeze in some happiness in 24 hours?

The problem is in the approach. There are people who work really hard, have a great connection with their families, and still find time to prepare their meals and exercise in the morning. Their days are not longer; they just use the time more wisely. Can you find 5 minutes of your time for an activity you like? Those 5 minutes can really change your life. Think of it as an investment in your personal growth.

5 minutes a day. Everyone has them!

Changing Your Life in 5 Minutes a Day

During these 5 minutes, you’ll be doing something important: building a daily habit of appreciation. It will be like a daily meditation that will push you forward through life… hopefully, with a smile on your face. You can’t meet all friends, read a book, watch a movie, or exercise in 5 minutes.

However, this habit will teach you to appreciate the time and make a wiser decision. You won’t even notice how you’re finding more time for those pleasures in future. Let’s see how it’s done. These are all things you can do in 5 minutes:

Take a Regenerative Shower

Have you ever felt the healing effects of water? You’re feeling exhausted after work. You don’t have a single atom of energy left in your body. After a shower, you feel much better. Water does have such an effect on us, but we have to be aware of it if we want to experience it in its full glory.

Take that shower. Use a luxurious soap that makes you feel special. Relax. You have these 5 minutes to yourself. You’re important. You deserve to have a special moment in the day. Feel how the water washes the stress away. When you’re focused on the process of relaxing, you realize that this routine is more powerful than you assumed.

Be Grateful

Tomorrow, get up 5 minutes earlier than usual. Those 5 minutes don’t make a difference in sleep, but they make a huge difference when you’re awake. Before you get the cup of coffee and before you do anything else, just sit in quiet. Close your eyes and think of something you’re grateful for. You have your friends, your family, your home… the list can go on and on. Focus; don’t let your brain be drawn towards negativity. At the end of those 5 minutes, take a long, deep breath and be grateful for the air you breathe.

Do that every single day! When you start the day with positive thoughts, you have more strength to face any challenge that comes your way.

Set Priorities

Here is another thing you can do in five minutes: think of the most important things you need to do in order to live a happy life. Maybe you already have a schedule and your priorities are listed there, but this is a difference. Set long-term goals that would make you happier than you currently are. Do you want to start a family? Write that down. Think of everything you need to do in order to make that happen.

This practice will keep you focused on the big picture, which can get blurred under all daily errands.

Call a Friend

How long can a simple conversation take? Call a friend, every single day. Just ask how they are doing. Listen to them. Share your worries and happy moments. Texting is overestimated! When you’re actually talking to each other, you’re sharing real emotions and special moments.

Start Doing Something!

You have 5 minutes on your hands and you’re wondering what to do? Start a book. Even if you have only 5 minutes, you’ll read a page. Sign up for an online course! There are tons of learning opportunities you can explore, and the best part is that they are free. You think you don’t have time, but sign up anyway. Tomorrow, you’ll explore the course for 5 minutes, and it won’t take long before you make a strong commitment. Use that little time to take any action.

When you do something you enjoy, you suddenly realize that every moment of the day is precious. Instead of spending 5 minutes stressing over tomorrow’s assignments, you can use that time to relax. Instead of taking a shower just for the sake of being clean, you can really enjoy those moments and be alone with yourself. Even if you decide to do every single one of the practices above, it will take 25 minutes of the day. You have that time. Repeat your favorite thing every day!


Eva Wislow is a writer and career advisor at CareersBooster.com. She is on a mission to help people find their true calling. When she is not working, you can find her reading with a cup of coffee.

BY EVA WISLOW

How Ready Are You To Take On New Challenges Of 2017?

The as the New Year unfolds, we leave behind the worries and challenges of 2016 but bring the lessons we learned with us.

The year 2017 is another chance for us to create a story in the new chapter of our lives. This is the time to discover new things and explore new possibilities. However, along with new opportunities, 2017 is also a year full of new challenges. So let me ask you, how ready are you to take on the challenges of 2017?

If you not sure yet if are ready for the challenges, here are some simple tips all of us can make use of to prepare ourselves as the New Year starts.

Have Some Time For Self-Reflection

We don’t need to be in hurry all the time. When times get tough, sometimes, we just need to stop and ponder. Set aside time for self-evaluation. This is the time where we ask ourselves several questions with can help us determine your personal mission and our state of mind.

Self-reflection is especially useful when we are at our lowest and darkest time. We have to go to the deeper part of our soul to re-evaluate our goals. What we will discover about ourselves will help us come up with a set of rules and guidelines on how we are going to face the challenges ahead of us.

Be Creative

This year, it is time to think differently. Oftentimes, tough challenges need a non-traditional solution. You just have to summon your creativity and innovativeness.

Let us try to look at adversities at different angles. Maybe it is not as difficult as it may seem. Maybe it’s our approach that makes them difficult. Start from simple things and practice creativity. A simple garage makeover for our new home will help us exercise our creativity. It would be easier for us to think outside the box if we start from our simple daily activities.

It Is Ok To Let Go

There is a time that the best solution to overcome challenges is to let go and adapt. Overcoming challenges does not necessarily mean that we have to push our hardest to take control of the situation, there are times that we just have to go with the flow and let things happen.

When things go out of control and let us allow things to happen naturally, and more likely, things will work out better. Letting go means freeing ourselves from unnecessary sufferings which can bring us to a more peaceful life.

Chase Success But Be Guided By Your Happiness

Success is not as fulfilling as it may be when we are not happy. We’ve seen this in movies, people who gave up everything in life to chase success but in the end, they ended up still unhappy. Success and happiness should be on the same page to find fulfillment in life.

To be happier this 2017, we need to chase success as guided by where we will be happy. We want to achieve our dreams but chasing for our dreams won’t be easy. There will be trials, but what is important is that we chase our dreams because that is where our happiness is. And whenever there is happiness, there lies our success.

Last Words

None of us have an idea what lies ahead as this year starts but it doesn’t matter whether we have different struggles to take. We need to face it whether we like it or not and the outcome really depends on how well we handle the situation.

The tips mentioned above are just a few tips which could help us get a head start but what we can do is not limited. It is still up to us on how we approach every situation. What is important is that we learn from them and we keep our heads up as we face every challenge that comes.

From  : PICK THE BRAIN