The Power of a Pre-Performance Routine
Most people associate pre-performance routines with athletes: the tennis player who bounces the ball three times before serving, or the sprinter who goes through the same stretch sequence before every race.
But here’s the truth: you don’t have to be an athlete to benefit from a pre-performance routine.
If you ever lead a meeting, present to a group, coach others, step on stage, or need to show up with focus and clarity in a high-stakes moment—you’re a performer. And like any great performer, your mindset and preparation matter.
Let’s break down what a pre-performance routine is, why it works, and how to create one for your own life.
What Is a Pre-Performance Routine?
A pre-performance routine is a sequence of intentional thoughts or actions you do before a performance or high-pressure moment. It’s designed to:
Center your focus
Reduce anxiety
Boost confidence
Trigger your “game-on” mindset
It’s not superstition. It’s neuroscience.
When done consistently, your routine becomes a mental cue that signals to your brain: “It’s time to perform.” It taps into the power of habit and helps you access a calm, focused, ready state—on demand.
Why Pre-Performance Routines Work (Psychology Behind It)
From a mental performance lens, pre-performance routines:
Narrow attention to what matters now
Reduce decision fatigue by minimizing distractions
Create a sense of control in unpredictable situations
Reinforce self-efficacy (your belief in your ability to execute)
Routines also help regulate arousal—keeping you from being too hyped up or too flat. Think of it like tuning a guitar before a performance. You’re not changing the song, just making sure it plays at the right pitch.
Everyday Performers: Where This Applies
Not an athlete? Here are everyday moments where a pre-performance routine can boost your clarity and confidence:
Before a big presentation or speaking engagement
Before coaching a team or leading a client session
Before a difficult conversation or interview
Before a creative performance (writing, music, photography)
Before competition—whether you're in business, sales, or leadership
Wherever the stakes feel high and the outcome matters, your mindset matters too.
How to Build Your Own Pre-Performance Routine
Here’s a simple framework to get started:
1. Ground Your Body
Start with breath work, stretching, or body awareness. This helps calm nerves and anchor you in the present.
Try: Three deep belly breaths or a quick body scan to release tension.
2. Clear Your Mind
Silence distractions. Take a moment to get centered and focused on the task ahead.
Try: A 60-second pause, a mantra, or a short mindfulness exercise.
3. Cue Your Confidence
Use a self-talk phrase, power posture, or visual cue that reminds you of your preparation and ability.
Try: “I’ve done the work. I’m ready.” Or visualize a past success.
4. Trigger the Routine with Consistency
Repeat it the same way each time before your performance. Over time, it becomes a mental anchor.
Keep it short—1 to 3 minutes is plenty.
Example Pre-Performance Routine (for a Speaker or Coach):
Two deep breaths
Glance at three bullet points of purpose
Silent mantra: “Clear. Calm. Confident.”
Smile. Step in.
Want Help Creating Your Routine?
If you’re a coach, creative, or professional who wants to perform at your best without burning out, I can help.
Start with my a free consultation to learn more about personal development coaching, sport psychology services, or CMPC Mentorship to dive deeper into the mental performance side of your work.
Final Thought
You don’t need to wait for game day to take yourself seriously as a performer. Whether it’s a camera, a classroom, a boardroom, or a creative session—how you prepare shapes how you show up.
Build a routine that works for you. Then repeat it until your body and brain both say: “Let’s go.”
