How to stay calm under pressure - Noa Kageyama and Pen-Pen Chen

Summary

The video script delves into 'choking under pressure,' a phenomenon where individuals falter at critical moments despite extensive preparation. It explores two theories: distraction theories, attributing performance decline to competing thoughts under pressure, and explicit monitoring theories, which suggest overanalyzing can disrupt automatic skills. The script offers strategies to combat choking, such as practicing under stress, establishing pre-performance routines, and maintaining an external focus on goals, rather than internal mechanics.

Takeaways

• 🏆 'Choking' is a phenomenon where individuals fail during crucial moments despite extensive practice.
• 👥 Choking affects not only athletes but also public speakers, spelling bee contestants, and musicians.
• 🧠 Distraction theories suggest that performance suffers when the mind is preoccupied with worries, doubts, or fears, instead of focusing on the task.
• 🧐 Explicit monitoring theories propose that overanalyzing the mechanics of a skill can interfere with its execution.
• 🧠📉 Tasks that challenge working memory are especially vulnerable to the negative effects of pressure.
• 🔢 A 2004 study showed that stressed students performed worse on complex, memory-intensive math problems.
• 🏌️‍♂️ A study on golfers demonstrated that focusing on the mechanics of their putting stroke led to worse performance.
• 🤔 Some individuals are more prone to choking, particularly those who are self-conscious, anxious, and fear negative judgment.
• 💪 Practicing under stressful conditions can help reduce the likelihood of choking during high-pressure situations.
• 📝 Having a pre-performance routine can improve consistency and accuracy under pressure.
• 🎯 Focusing on the ultimate goal rather than the mechanics of the task at hand can lead to better performance.

Q & A

What is the phenomenon known as 'choking'?

Choking refers to the failure to perform well in critical moments, despite having practiced for months or years, often due to the pressure of the situation.

Why is performance anxiety common in sports and other high-pressure situations?

Performance anxiety is common in sports and other high-pressure situations because these environments often require key moments of performance under intense pressure.

What are the two sets of theories that explain choking under pressure?

The two sets of theories are distraction theories and explicit monitoring theories. Distraction theories suggest that performance suffers when the mind is preoccupied with worries, doubts, or fears. Explicit monitoring theories propose that overanalyzing the task at hand can interfere with the ability to perform it.

How does working memory play a role in choking under pressure?

Working memory, the mental 'scratch pad' we use to temporarily store information, is especially vulnerable to pressure. When it is challenged, tasks that require this memory are more likely to suffer due to the competition between relevant and irrelevant thoughts for attention.

What was the outcome of the 2004 study involving university students performing math problems under different conditions?

In the 2004 study, students who were stressed performed worse on more difficult, memory-intensive math problems compared to when they were calm and had nothing at stake.

How do explicit monitoring theories relate to the automaticity of skills and choking under pressure?

Explicit monitoring theories suggest that when a skill becomes automatic, thinking about its precise mechanics can interfere with the ability to perform it, leading to a higher likelihood of choking under pressure.

What was the finding of the study on competitive golfers regarding the focus on mechanics versus accuracy?

The study found that golfers who were made acutely aware of the mechanics of their putting stroke performed worse at making accurate shots compared to when they simply focused on putting as accurately as possible.

Who is more susceptible to choking and why?

Individuals who are self-conscious, anxious, and afraid of being judged negatively by others are more susceptible to choking, as these traits can exacerbate the effects of pressure.

What are some strategies to avoid choking under pressure?

Strategies to avoid choking include practicing under stressful conditions, having a pre-performance routine, and maintaining an external focus on the ultimate goal rather than an internal focus on the mechanics of the task.

How did the study on expert dart players demonstrate the importance of practicing under stress?

The study showed that dart players who hadn't practiced under stress performed worse when anxious compared to those who had become accustomed to pressure through such practice.

What is the significance of having an external focus on the ultimate goal during performance?

An external focus on the ultimate goal can lead to better performance under pressure, as it helps to avoid overanalyzing the mechanics of the task and instead concentrates on the desired outcome.