Why we choke under pressure -- and how to avoid it | Sian Leah Beilock

Summary

The speaker, a former soccer goalkeeper, shares personal experiences of 'choking' under pressure and delves into cognitive science to understand why people fail to perform at their best. They explore the concept of 'paralysis by analysis,' where overattention leads to mistakes, and offer strategies like practicing under real conditions and journaling to manage stress. The talk also addresses environmental factors, such as math anxiety, and how attitudes from parents and educators can impact performance. The speaker's journey from struggling student to successful science major illustrates the power of changing study habits and mindset.

Takeaways

• 😔 The feeling of 'choking' under pressure is a common and deeply personal experience that can affect performance in various areas of life.
• 🧐 The speaker's personal story as a soccer goalie illustrates the impact of external evaluation on performance and the onset of anxiety.
• 🤔 The cognitive science perspective is introduced to explore the mental aspects of performance and how to enhance it through psychological tools.
• 🏀 Athletes, despite their physical training, often neglect mental preparation, which can lead to underperformance during high-pressure situations.
• 🤯 The concept of 'paralysis by analysis' is introduced, explaining how overattention to details can hinder performance.
• 👣 The importance of practicing under conditions that mimic actual performance scenarios is emphasized for better preparedness.
• 🎤 Simple distractions like singing or focusing on less critical aspects can help alleviate overactive attention and reduce performance anxiety.
• 📝 Journaling thoughts and worries before a stressful event can clear the mind and improve focus during the performance.
• 👨‍👧‍👦 The environment, including parents, teachers, and coaches, significantly influences an individual's ability to perform under pressure.
• 🧮 Math anxiety is shown to be contagious and can be influenced by societal attitudes and behaviors, affecting both performance and interest in the subject.
• 🔄 Changing study habits and practicing under stress, as the speaker did in college, can lead to significant improvements in performance and overcoming self-imposed limits.

Q & A

What is the main theme of the speaker's personal story about being a goalkeeper?

The main theme is the experience of 'choking' under pressure, particularly the feeling of intense scrutiny and the impact it had on the speaker's performance and subsequent interest in cognitive science.

How did the speaker's high school soccer game experience influence their future career path?

The experience of choking during the high school soccer game led the speaker to pursue a career in cognitive science to understand how to overcome the mental barriers that prevent people from reaching their full potential.

What is the term used to describe the phenomenon where excessive focus on details hinders performance?

The term used is 'paralysis by analysis,' which refers to the negative impact of overattention on performance.

Why do people sometimes fail to perform up to their potential under pressure, according to the script?

People may fail under pressure because they worry excessively about the situation and its consequences, leading them to concentrate too much on aspects of their performance that should be left to autopilot.

What is the role of the prefrontal cortex in performance under pressure?

The prefrontal cortex, located at the front of the brain, is responsible for focusing attention. However, it can sometimes get 'hooked' on the wrong things, leading to overthinking and hindered performance.

How does the speaker suggest we can prevent the prefrontal cortex from focusing on the wrong things during performance?

The speaker suggests simple distractions like singing a song or focusing on a less significant body part, such as a pinky toe, can help redirect attention away from overthinking.

What is the importance of practicing under conditions similar to actual performance scenarios?

Practicing under conditions that mimic actual performance scenarios helps individuals get used to the pressure and expectations, which can improve their ability to perform well when it matters most.

How can writing down one's thoughts and worries before a stressful event help in performance?

Writing down thoughts and worries can 'download' them from the mind, making them less likely to pop up and distract during the performance, thus allowing for better focus and execution.

What is the impact of math anxiety on the brain, as mentioned in the script?

Math anxiety can activate areas of the brain associated with the neural pain response, creating a concrete, visceral sensation of discomfort or pain.

How does the environment, including parents and teachers, influence an individual's performance in math?

The environment can significantly affect math performance. Anxious attitudes towards math from parents, teachers, and societal norms can be contagious, leading to math anxiety in children and affecting their learning outcomes.

What change did the speaker make in their study habits that led to improved performance in college chemistry?

The speaker shifted from studying alone to studying with a group, practicing under stress, and competing for the right answer, which helped them learn to perform well under pressure.