The Art of Manliness - #569： How to Perform Your Best Under Pressure

00:00:00.000 brett mckay here and welcome to another edition of the art of manliness podcast when don green

00:00:11.640 was a springboard diver in high school and college his performances were erratic sometimes

00:00:15.700 they'd be amazing and sometimes embarrassing none of his coaches could explain why that

00:00:19.380 happened to him so don set out to find the answers himself after serving as an army ranger

00:00:23.580 in green beret and getting his phd in sports psychology don has spent decades coaching

00:00:27.680 olympic divers professional athletes race car drivers opera singers classical musicians and

00:00:32.200 wall street traders and how not to choke under pressure he shares the principles he uses as a

00:00:36.380 stretch coach and fight your fear and win seven skills performing your best under pressure today

00:00:40.820 we talk about those skills beginning with why people choke in the first place and what's going

00:00:44.760 on in your mind when that happens we then talk about the fundamentals of managing performance anxiety

00:00:48.660 and staying in right brain flow including making adrenaline work for instead of against you

00:00:53.280 getting your mind centered ignoring distraction and becoming mentally tough we also discuss how

00:00:58.120 to thwart negative self-talk through a practice don calls thought monitoring and his five-step

00:01:02.160 strategy for recovering when you do make a mistake after the show's over check out our show notes at

00:01:06.220 aom.is slash don't choke

00:01:08.280 all right don green welcome to the show thank you very much nice to be here

00:01:22.360 so you spent decades coaching elite performers we're talking golfers tennis players olympic divers

00:01:28.840 race car drivers opera singers juilliard musicians and even financial investors and how to master their

00:01:36.140 mental game what's the reason these performers initially come to you for help the issue is they want to do

00:01:42.420 better under pressure because because all of them can do it well in a practice room all the divers can do

00:01:48.640 well you know in relaxed circumstances all the opera singers can nail it in lessons that's not the

00:01:55.920 issue that's not what they get paid for they all have in common the fact that they tend if if they're

00:02:01.000 not trained in this or experienced in this they tend not to do as well under pressure as they do in

00:02:08.060 relaxed circumstances and what i teach them to do is what olympic athletes learn to do is not just do it

00:02:15.020 as well as you do in a practice room in relaxed circumstances but learn how to use the adrenaline

00:02:20.740 to perform better under pressure than you do in relaxed circumstances that's what olympic athletes

00:02:27.500 are trained to do by sports psychologists for many years if you look at olympic competition

00:02:33.040 olympic athletes compete all the time continually national championships pan am games university game

00:02:42.320 macabia games it's continual nationals all the time and they have an opportunity to set records

00:02:50.220 world records in any of these sanctioned events but only once every four years do not only the olympic

00:02:59.960 records drop but the world records drop in events that can be measured like like the shot put like the

00:03:07.220 long jump like swimming events they drop dramatically because the athletes have learned how to use the

00:03:14.140 adrenaline and that's what sports psychologists teach and that's basically what i do teach

00:03:20.140 to musicians and opera singers i mean opera is an athletic event athletic event you need a lot of power

00:03:26.540 to to create that that incredible sound without microphones that's like the shot put and instead of

00:03:33.980 trying to suppress that energy or just relax or take beta blockers or alcohol what i teach musicians how

00:03:42.240 to do is use that energy and power to blow audition panels away you don't want to just do it the way the

00:03:50.240 other hundred candidates are doing you got to stand out if you want to win and that's the performance

00:03:56.540 approach versus just relax so whenever the stakes are high then as you said the adrenaline increases

00:04:03.820 what does that adrenaline surge do to a performer well it has dramatic effects if you don't know how to

00:04:11.440 use it it comes across in three different areas the symptoms physically are racing heart rate change in

00:04:19.640 breathing increased perspiration want to go to the bathroom a lot increased muscle tension butterflies in

00:04:26.860 the stomach shakiness tremors those are just the physical ones mentally there's increased self-consciousness

00:04:34.820 there's increased negative thinking increased doubt tend to think the worst imagine the worst doomsday

00:04:42.200 thinking fearing the worst a lot of critical thinking blaming opinions judgments so it puts the mind into

00:04:52.540 overdrive which which affects performance and the last is is the emotional because pure people go into a fear

00:05:01.600 response they brace for the danger their muscles tighten and the musicians tend to play defensively

00:05:08.520 because of this versus playing out or singing out because of the adrenaline they don't know how to use

00:05:15.900 it i think everyone listening has probably experienced that self-consciousness that happens when you feel

00:05:21.400 that adrenaline and it causes you to overthink what you're doing and then you end up just screwing up

00:05:26.220 whatever you're doing even though you're thinking really hard about it well the thinking hard is what

00:05:30.040 causes screwing up yeah that's the choking part don't choke don't choke yeah sports have

00:05:36.460 causes have identified in detail the choking mechanism it's well well documented most musicians

00:05:44.600 are not that familiar with it most people are not that familiar with it because they don't want to think

00:05:49.500 about choking because it's it's like thinking about shanking and golf you don't want to think about it

00:05:54.860 but it but it does happen but here's the mechanism the there's a difference between panicking and choking

00:06:03.260 panicking happens to people that are not trained that all of a sudden they're in disastrous situations

00:06:10.760 for not trained they don't want to do don't know how to handle it they're not experienced so they do 0.99

00:06:16.700 stupid things you know like people no offense yeah if you watch your house burning down people go in 0.98

00:06:24.460 you know get the stuffed animals not the financial records because they're not trained 1.00

00:06:29.520 to use the adrenaline or what to think well under when the adrenaline hits but that's panicking

00:06:37.200 but experienced people can choke and choke is a very different mechanism this is people are expected

00:06:46.020 to do well and because they're trained they're they went to the right schools they have the proper

00:06:51.540 training so they're expected to handle this pressure situation so they're in a pressure situation

00:06:57.380 and then they can make a minor mistake or a lapse and focus whatever and and it's not good and they

00:07:07.020 realize that you know people are watching them or listening to them because they're expected to be good

00:07:12.100 and it it shifts them from the right brain where they're you know in flow with playing the music or

00:07:19.420 an athlete in flow in a competition with mental quiet and right brain feeling the movement seeing them

00:07:26.620 correctly possibly hearing the right sounds they shift from that performance right brain state

00:07:32.560 to the left brain which is where we think in words and numbers and analysis and criticism and blaming

00:07:39.960 and because the spotlights on this person because they're expected to be good and everybody's listening

00:07:47.600 they get super self-conscious and shift from right brain to left brain and not just left brain but

00:07:55.280 prefrontal cortex prefrontal cortex is the most advanced form of human thinking it's it's responsible for

00:08:04.760 what's called executive functioning this is high speed rapid left brain thinking this is very helpful

00:08:13.120 in a board meeting if you're presenting to the investors and you scrambling ask a question not prepared for

00:08:21.000 or challenge you or challenge you and all of a sudden your brain goes out into left brain executive

00:08:27.380 functioning and thing called liquid intelligence this is very very rapid left brain thinking analysis to

00:08:34.740 try to plan your way out of this dilemma and it's very useful in a board meeting but it's not useful in the

00:08:43.060 middle of a concerto or a athletic performance or anything where you need to be in right brain flow

00:08:50.740 and and it causes people to go from right brain flow to left brain staccato robotic movements

00:09:00.360 because you go from implicit memory of knowing how to do it and trust it without the left brain

00:09:06.380 interference to left brain explicit memory where you have to talk yourself way through it the way you

00:09:14.880 learned it when you were 12 years old or 14 years old and it comes out as staccato and robotic

00:09:19.860 like like a stick figure biomechanical stick figure going through a golf swing with 100 different

00:09:26.020 positions and and it doesn't work and it will produce a bad shot or a mistake a bad note in music

00:09:34.660 and when the athlete or musician hears that it drives them further into left brain prefrontal cortex

00:09:44.180 and that's what causes a meltdown or choking so i think i've heard uh the right brain sort of

00:09:51.840 activity memory isn't that proceed is that procedural memory where it's like riding a bike like your body

00:09:57.620 just implicitly knows what to do that's exactly that's exactly it but but your body knows what to do

00:10:04.080 but this is when the left brain prefrontal cortex overrides that and that's what causes a problem

00:10:13.440 it overrides that that implicit system that procedural memory and also in your book you noted that you

00:10:20.480 also worked with wall street brokers who you think are very analytical right using that left brain

00:10:26.880 what issues do they have with the high pressure like what is their is it it's not the procedural

00:10:32.780 stuff i would imagine because it's very analytical what is what's causing their block well that's the

00:10:38.800 problem i don't see it as a block i think it's their procedure yes it's very left brain and they need to be

00:10:45.580 left brain they need to analyze weigh the options pros and cons but to me it shouldn't stop there

00:10:55.440 because that's only using half their brain and that to me sets up mistakes what what works and this

00:11:03.540 works for experienced traders not new traders or amateur day traders this is for professionals

00:11:10.280 like professional musicians or professional athletes this is not for beginners you need the explicit

00:11:16.440 memory you need to learn it in left brain athletes musicians need to learn it in left brain

00:11:22.860 explicit and after years and 10 000 hours shift to right brain and trust it that it will work

00:11:30.360 procedurally implicitly so you need to put in the hours for this system to work but after you have

00:11:36.860 you have developed an incredible power beyond the left brain with your right brain namely intuition

00:11:45.200 so the idea is that you start in left brain crunch the numbers pros and cons and switch to right brain

00:11:55.420 check in with your gut how's it feel feel right or right or wrong approach or avoid yes or no

00:12:03.000 it's not it doesn't take long it shouldn't take long because if it starts thinking then you're back

00:12:08.700 to left brain but it's an up or down it's in your gut not in your head certainly not in your left brain

00:12:15.420 that's step two and then step three is you go back to left brain and make sure it's it's you can live

00:12:23.920 with this you know that's not that if you go this way you know it's really off the charts and it doesn't

00:12:31.840 work you could lose your job right well i think that's a good point you brought up this stuff that

00:12:38.080 you the things that you do the tactics some of the tactics we'll talk about today this is for people

00:12:42.120 who are hyper like they they've they've put in the hours they have the experience this probably is not

00:12:46.200 going to work for say someone who has to give a presentation it's the first public speech they've

00:12:50.800 ever given might not work not not so you're talking about people maybe someone who uh who has maybe

00:12:57.440 just a corporate job where they're they're a fantastic public presenter but then for some

00:13:03.140 reason they just hit this like they go through this they choke they start choking your job is to

00:13:08.680 help them figure out like well what's going on they're not necessarily a fantastic presenter if

00:13:14.500 they're fantastic well they were they were and now they're not yeah well that that's an easy one

00:13:21.480 if they were it's just to take them back to what they were doing when they were doing it well

00:13:26.520 yeah no i think that's i've i forgot who it was there was a baseball player who was this fantastic

00:13:32.680 hitter then he had to hit this terrible slump and he was like about to go back to the minor leagues

00:13:38.480 and what they ended up doing is they just said quit quit thinking about it they just said just have

00:13:44.700 fun and then i think one game he had like three home runs or something like that it was nothing

00:13:48.640 crazy but well that's that's the problem coaches in baseball are trained in baseball not necessarily

00:13:57.360 in how to focus or quiet the mind so what they're telling an athlete to do is focus but they're not

00:14:04.640 telling the athlete how to do it or specifically how to quiet the mind that's what sports psychology

00:14:10.260 teaches but but it's as simple as switching from the left brain instructions on how to hit the ball

00:14:17.420 to right brain quieting the mind so you can fully see the trajectory to the ball because every time

00:14:25.560 you switch to left brain to check the position of your of your right elbow or this or your balance

00:14:32.100 you're going to be out of right brain and you're not going to see the ball and for every time you don't

00:14:39.000 see the ball for that amount of trajectory you're not seeing the ball and the ball is going to jump

00:14:43.980 and the more it jumps the less you see it unless you can hit it where when i work with professional

00:14:49.940 hitters i teach them to quiet the mind so they can see the full trajectory of the ball in their right

00:14:56.440 brain and then it seems to slow down because they're so used to bouncing between left and right brain and

00:15:03.000 missing parts of the trajectory that when they see the whole trajectory it slows down and they hit it

00:15:09.340 better but but professional baseball coaches don't necessarily know how to do that but but yogi

00:15:19.680 bearer one of my favorite philosophers said you can't hit the ball and think at the same time

00:15:25.760 no it's true that's it but but most people don't know how to stop thinking they their left brain is a

00:15:35.620 machine that that's continually running 24 7 other than when they're in a deep sleep and they don't

00:15:41.220 have either the stop switch or the slow switch to slow it down somewhat or to shift into right brain

00:15:47.740 and that's what sports psychology teaches but you know cliche is well well just just focus or just

00:15:55.160 just focus or just relax is nice but it doesn't work well and you published a book um called fight

00:16:04.580 your fear and when and you talk about seven skills you teach your clients to help them with the stuff

00:16:10.660 we've been talking about so we can talk about a few of these skills in detail but over like can you give

00:16:15.620 us a broad view like what are these seven skills that you found help people perform um when the

00:16:20.820 pressure's on yeah what i've found to work across the board is number one is learned how to control this

00:16:29.540 energy the adrenaline that goes with high pressure situations and make it work for you that's one of

00:16:35.680 the key things because if that overrides the performance or affects the performance it will

00:16:44.260 affect it if people misinterpret the signals like they think their their heart racing means they're not

00:16:50.060 going to do well or they get too self-conscious if they're if the energy is out of control they're just

00:16:56.700 not going to do well so one of the main things i do is i have a strategy called centering which is

00:17:02.540 a very complicated strategy seven steps from the martial art of aikido and western sports psychology

00:17:09.980 to teach athletes and musicians how to how to quiet the mind how to shift to right brain how to control

00:17:16.740 their energy how to control their breathing how to intensify their focus at first it takes about a

00:17:22.800 minute and a half and seven steps and after about a week or two of practicing going from basic to

00:17:28.560 intermediate advanced they can get centered in less than 10 seconds before they step in a batter's box

00:17:35.620 to quiet their mind before they start their concerto or before they make a trade a really important trade

00:17:42.080 so they're using both parts of their brain not just the left to use whole brain functioning

00:17:48.720 that's one of the first things i work on is centering so they can learn how to control the energy and

00:17:54.840 learn how to start focusing under pressure in right brain versus left brain the next one has to do with

00:18:02.500 controlling both the left brain and right brain in other words channeling the negative self-talk

00:18:09.620 more into positive going from negative critical to more positive supportive from negative to positive and

00:18:17.400 ultimately to mental quiet that batters don't need a lesson on how to hit the ball traders don't need

00:18:23.940 instruction on the market they need to quiet that and again shift to right brain to either see the

00:18:33.000 baseball or trust their intuition on this trade that's another thing the next is mental rehearsal that

00:18:43.080 that they're able to imagine it going well whether it's imagine them hitting this batter hitting this

00:18:50.140 pitcher or or playing the concerto well uh i've found that that not all elite athletes elite musicians

00:18:58.600 can really imagine themselves performing flawlessly if you ask them to sit down and imagine you know

00:19:07.120 the toughest concerto they play they might wind up hearing mistakes in their mind and mental rehearsal

00:19:13.820 is is a skill a learned skill just like any other skill where people get the correct information and

00:19:19.640 they practice it for a while and they get better at it so that they can fully vividly imagine

00:19:25.300 their performance going flawlessly under pressure and if they can't do that they have reason to doubt

00:19:33.660 how well they're going to do under pressure the next has to do with focus of getting them past

00:19:40.520 distractions and into the zone and distractions come from either outside like things moving or sounds

00:19:48.540 or worrying about people and what they're thinking about you and your performance or internal

00:19:56.500 distractions besides that such as left brain distractions like instructions commentary

00:20:03.020 blaming criticism judgments while they're trying to perform in right brain and the last thing i work on

00:20:12.820 resilience none of the performers or athletes i work with it's not easy it's very challenging at all those

00:20:22.040 levels and the question is can they can they be mentally tough under challenging situations when things

00:20:30.460 are going against them i have a background in psychology but i have a background in the military

00:20:35.980 i went to west point which is a four-year instruction on how to compete under terrible situations conditions

00:20:44.320 an airborne ranger i was the first in my west point class to join the green berets fish special forces

00:20:51.820 i i add some of that to my training with people not boot camp but to to get them tougher to prepare them

00:21:02.280 for the competition because it's not easy and things happen things happen in auditions things happen

00:21:08.600 in competition one of our olympic divers who won a silver medal in 84 on 10 meter platform

00:21:17.340 came in second to a chinese lady and the third third girl was chinese as well so michelle mitchell 0.95

00:21:26.240 got a silver medal in 84 but she wasn't happy about it she wanted a gold medal

00:21:30.680 so two years later they had the world championship in china and michelle went there with the intention to win

00:21:39.940 and she started the competition very well in china it's very popular event like 10 000 people come to diving

00:21:49.140 events in the u.s about 100 people come but but michelle was diving very well there's eight dives in

00:21:58.660 women's competition 10 meter platform 33 feet very challenging event two people have killed themselves

00:22:07.300 hitting the platform very dangerous michelle got off to a very good start hit her first four dives

00:22:15.180 after the fifth dive she was winning the competition she was beating the two chinese competitors 0.89

00:22:20.920 they have big leaderboards in china showing dive by dive where the divers were standing she was

00:22:27.440 after the fifth round she was leading the competition she hit a sixth dive 0.98

00:22:34.040 and the seventh dive she was leading by 15 points going to the last dive her last dive was an inward three 1.00

00:22:44.800 and a half it's where you turn around backwards on the platform and then spin towards the platform

00:22:51.660 three and a half three and a half three and a half times she was one of the only two women in the world 1.00

00:22:56.540 doing it

00:22:57.960 and

00:23:01.900 it was her last dive and she went out to the end of the platform and turned around and started setting up

00:23:10.540 putting her toes on the end and she started hearing a noise

00:23:15.160 and she thought somebody dropped a key teacup and then two teacups

00:23:20.800 and then started more and she realized people were stomping their feet

00:23:26.340 and it got louder and louder

00:23:29.980 it was really dangerous

00:23:33.260 the rules would allow her to step back and ask the rules official 0.99

00:23:37.720 to quiet the crowd

00:23:39.460 so she could do the dive

00:23:41.620 we had prepared for this

00:23:45.340 michelle and i had trained for years for this

00:23:48.620 in practice we did distraction training

00:23:52.240 we would drop things on the pool deck

00:23:55.120 we would play crowd noise

00:23:56.360 we'd put on am talk stations

00:23:58.340 the divers did not like it at first

00:24:00.720 they got used to it

00:24:02.200 michelle did not ask

00:24:05.280 to start again

00:24:07.080 she went through her routine

00:24:09.200 she said some expletives about the chinese people

00:24:13.020 and she nailed the die for nine and a half 1.00

00:24:17.280 she got one ten

00:24:18.480 she won the world championship

00:24:21.220 the next morning she got a public apology

00:24:24.340 in the official chinese newspaper

00:24:26.200 apologizing for the behavior of their citizens

00:24:29.660 that's mental toughness

00:24:33.160 when i was at juilliard

00:24:36.360 the final exam

00:24:38.500 was adversity training

00:24:41.500 i prepared them for weeks ahead of time with mental toughness

00:24:45.460 this was their final exam

00:24:47.360 i told them things would happen

00:24:49.760 one of the time they came in

00:24:52.560 the first thing they did after they got set up

00:24:54.720 we had a four by eight plywood plank

00:24:56.640 we dropped in front of them

00:24:57.840 made a huge noise

00:24:59.220 i had an am radio station playing

00:25:01.720 i had one of my other musicians

00:25:04.120 play whatever that musician was playing

00:25:07.340 but slightly out of tune

00:25:09.180 and off tempo

00:25:10.480 i had a tv monitor in front of them

00:25:13.000 and a camera on them

00:25:14.580 if they looked up

00:25:15.260 they saw themselves

00:25:16.240 we did 22 things

00:25:18.060 to them

00:25:19.060 they all nailed it

00:25:21.140 all got an a

00:25:22.420 it happened that

00:25:24.280 npr national public radio

00:25:26.720 had heard about my class

00:25:30.020 they were doing a series on the most popular

00:25:32.320 courses in university

00:25:34.400 and it came to juilliard

00:25:36.200 and they picked my class

00:25:37.640 it just so happened

00:25:39.380 i was doing this on that day

00:25:40.940 so we had the extra pressure

00:25:43.080 we had professional radio

00:25:46.560 there listening

00:25:47.760 or taping them

00:25:50.020 and the whole thing

00:25:51.940 and it was all things considered

00:25:55.000 and it's you can still hear it

00:25:57.220 of all the things we did to the students

00:25:59.740 it was not abusive

00:26:00.980 it was train them

00:26:01.880 for exactly what happened

00:26:02.940 to michelle mitchell in china

00:26:04.240 because things happen

00:26:05.900 in auditions

00:26:07.000 audition panel members

00:26:08.840 talk to each other

00:26:09.800 cell phone rings

00:26:11.180 stage hands

00:26:12.420 knock things over

00:26:13.320 and you can complain about it

00:26:15.280 or you can just make the best of it

00:26:16.980 and that's what my military training

00:26:18.520 taught me to do

00:26:19.800 regardless of the situation

00:26:21.280 you make the best of it

00:26:22.420 and that's what i've tried to teach

00:26:24.220 performers

00:26:25.020 that you can't expect it

00:26:26.880 to go perfectly

00:26:27.960 it's not going to

00:26:28.860 and get used to it

00:26:30.680 from my juilliard students

00:26:32.780 that had problems

00:26:33.720 playing with distractions

00:26:35.060 external distractions

00:26:36.360 people making noise

00:26:37.900 while they were playing

00:26:38.700 their homework assignment

00:26:40.700 for the next week

00:26:41.540 was take their instrument

00:26:42.500 go on the subway platform

00:26:43.840 and play their concerto

00:26:45.600 if they came out

00:26:47.000 things didn't bother them anymore

00:26:48.520 that's that's mental toughness

00:26:50.760 we're going to take a quick break

00:26:52.380 for your words

00:26:52.840 from our sponsors

00:26:53.360 and now back to the show

00:26:56.000 so that's a technique right there

00:26:57.860 that you just talk

00:26:58.200 if you want to build mental toughness

00:26:59.580 you have to practice it

00:27:00.580 you have to

00:27:01.420 create the circumstances

00:27:03.000 this reminds me of Bill Belichick

00:27:04.500 the Patriots coach

00:27:05.700 whenever there's

00:27:07.380 like it gets cold in Boston

00:27:08.740 about this time

00:27:09.440 and sometimes it snows

00:27:10.380 and sometimes the player's like

00:27:11.820 hey are we going to practice indoors

00:27:13.160 he's like no

00:27:13.640 we're going to practice outdoors

00:27:15.000 well that's exactly it

00:27:17.600 the golf coach at the Oklahoma State

00:27:19.940 which wins a lot of national championships

00:27:21.740 where there's a lot of wind in Oklahoma

00:27:24.220 he says you know

00:27:25.640 if it's a calm day

00:27:27.440 you can stay at the range

00:27:28.380 but if the wind starts howling

00:27:29.900 if it starts raining

00:27:31.240 we're going out to play

00:27:32.500 that's it

00:27:34.380 in sports psychology

00:27:36.140 it's called overcompensation

00:27:37.620 whatever the problem is

00:27:40.140 you don't ignore it

00:27:41.700 hope it goes away

00:27:42.960 but you exaggerate it

00:27:44.500 and then under safe conditions

00:27:46.420 you learn how to deal with it

00:27:47.920 that's mental toughness training

00:27:49.380 and I think for a lot of athletes

00:27:51.640 or coaches

00:27:52.200 who aren't familiar

00:27:53.280 with this sort of thing

00:27:53.900 they would think

00:27:54.460 well if you need to improve your hitting

00:27:55.800 say it's a baseball

00:27:56.560 a hitting coach

00:27:57.400 well just go to the batting cages

00:27:58.900 and get those

00:27:59.640 you know

00:28:00.880 medium fast pitches

00:28:02.740 right down the middle

00:28:03.620 all the time

00:28:04.400 that's probably not going to help

00:28:06.180 you actually need to get

00:28:07.120 something more real world

00:28:08.320 or exaggerate

00:28:09.240 the type of pitches you get

00:28:10.020 no that's a false

00:28:11.040 that's a false sense of security

00:28:12.520 that does no good at all

00:28:14.040 what you want to do

00:28:15.560 is subject yourself

00:28:17.240 to the most extreme

00:28:18.700 instead of hitting

00:28:20.040 you know

00:28:20.600 average speed pitches

00:28:21.860 you know

00:28:22.660 get a pitcher

00:28:23.680 just really hurling them at you

00:28:26.080 or a lot of different change ups

00:28:28.540 when I worked with the Texas Rangers

00:28:31.200 in spring training

00:28:32.660 I saw that

00:28:33.900 all of the hitters

00:28:34.800 can hit the fast straight balls

00:28:36.460 all of them

00:28:37.220 just throw me another one

00:28:38.340 let me hit this out of the park

00:28:39.640 but

00:28:40.400 they get very few of those

00:28:42.360 and then in competition

00:28:44.000 they have to figure out

00:28:45.200 how to hit everything

00:28:46.000 but a fast ball

00:28:47.480 which again turns on

00:28:48.640 executive functioning

00:28:49.680 and overthinking

00:28:50.860 so to me

00:28:52.700 it's getting used to

00:28:53.880 the extremes

00:28:54.660 again

00:28:54.980 every kind of wild pitch

00:28:56.120 you can imagine

00:28:56.980 coming at you

00:28:57.780 that you get used to that

00:28:59.800 with musicians

00:29:01.340 it's the same thing

00:29:02.640 I wrote an article

00:29:04.140 for a musicians union

00:29:05.400 paper

00:29:06.140 a couple months ago

00:29:07.300 that musicians

00:29:09.000 auditions are like

00:29:10.960 hitting curve balls

00:29:12.340 and I wrote

00:29:14.480 that

00:29:15.180 you know

00:29:15.560 there's sliders

00:29:16.940 there's sinkers

00:29:17.940 there's change of pace

00:29:19.240 and that's how it is

00:29:21.100 in an audition

00:29:21.720 a number of my people

00:29:23.480 went

00:29:23.860 for big auditions

00:29:25.180 like at the Met

00:29:26.260 in New York Philharmonic

00:29:27.820 and they were

00:29:28.880 really well prepared

00:29:30.040 ready to win

00:29:31.420 they got there

00:29:32.940 they checked in

00:29:34.700 the person said

00:29:35.380 okay you have two hours

00:29:36.500 to warm up

00:29:37.220 so they go into

00:29:38.760 a green room

00:29:39.620 put their instrument down

00:29:41.700 and five minutes later

00:29:42.640 the guy says

00:29:43.120 oh we're running

00:29:43.940 way ahead

00:29:44.920 you're up next

00:29:45.940 and for an instrument

00:29:48.440 like a violin

00:29:49.140 it takes

00:29:50.640 maybe

00:29:51.720 an hour

00:29:52.340 two hours

00:29:52.860 to really get in the groove

00:29:53.960 practicing

00:29:55.240 to warm up

00:29:56.520 and that's the curve ball

00:29:58.680 or

00:29:59.180 they put them in a room

00:30:00.800 and I say

00:30:01.140 you'll be up in

00:30:02.020 20 minutes

00:30:03.300 so the person

00:30:04.340 rushes

00:30:04.980 goes through it

00:30:05.740 and they say

00:30:06.900 you know

00:30:07.380 we're going to have lunch

00:30:08.420 and then they're running

00:30:09.560 behind lunch

00:30:10.380 person who got there

00:30:11.600 checked in at 10 o'clock

00:30:12.780 at the New York

00:30:13.580 Philharmonic

00:30:14.620 at 4 o'clock

00:30:15.980 is finally called in

00:30:17.380 and their energy

00:30:18.560 went up

00:30:19.020 and then it dropped down

00:30:20.060 and

00:30:20.820 that's what they got

00:30:22.500 to get used to

00:30:23.220 and prepared for

00:30:24.480 not

00:30:25.340 it going

00:30:26.660 according

00:30:27.140 to plan

00:30:28.080 in an audition

00:30:29.380 it really does

00:30:30.540 and in sports

00:30:31.280 it's chaos

00:30:32.420 change happens

00:30:34.140 it's inevitable

00:30:34.720 it's not

00:30:35.680 resisting that

00:30:37.100 it's getting used to it

00:30:38.720 and learning how to deal

00:30:39.480 with it

00:30:39.840 I want to go back

00:30:41.000 to the skill

00:30:41.480 of managing energy

00:30:42.280 because you said

00:30:42.700 something interesting

00:30:43.360 that caught my attention

00:30:44.900 was that

00:30:46.020 oftentimes

00:30:46.520 when people feel

00:30:47.820 that adrenaline

00:30:48.960 they think

00:30:50.380 oh no

00:30:50.880 something's wrong

00:30:51.880 but you said

00:30:53.020 that you actually

00:30:53.460 have to

00:30:54.020 you said

00:30:54.880 you have to

00:30:55.460 teach your clients

00:30:56.660 that no

00:30:57.160 that's actually

00:30:57.840 nothing's wrong

00:30:58.980 that's normal

00:30:59.920 but you have to

00:31:01.500 channel that energy

00:31:02.360 for productive

00:31:03.460 aims

00:31:04.200 so it sounds like

00:31:04.880 you're reframing

00:31:06.340 like that stress response

00:31:08.000 well that's exactly it

00:31:09.500 it's reframing

00:31:10.500 it's a question

00:31:11.100 of interpretation

00:31:12.120 because

00:31:13.400 if you're in a situation

00:31:15.100 where the adrenaline

00:31:15.800 hits

00:31:16.380 regardless of what it is

00:31:18.440 whether it's a safe

00:31:19.420 situation

00:31:20.060 or unsafe situation

00:31:21.460 once it hits

00:31:23.000 it's going to start

00:31:24.200 this whole cascade

00:31:25.140 of symptoms

00:31:25.760 that I talked about

00:31:26.460 before

00:31:26.880 with the

00:31:27.380 because of the adrenaline

00:31:29.300 with the racing heart

00:31:30.520 perspiring

00:31:31.500 and all of that

00:31:32.360 so at that point

00:31:34.180 you can interpret it

00:31:35.380 correctly

00:31:36.140 or wrong

00:31:37.580 if it's a real danger

00:31:39.080 if it's there

00:31:40.400 somebody's standing there

00:31:41.560 with pointing

00:31:42.040 pointing a gun 0.98

00:31:42.900 at you

00:31:43.320 you won't be

00:31:45.320 thinking about it

00:31:46.200 you'll be

00:31:46.700 using it

00:31:47.980 rightfully so

00:31:49.540 to run real fast

00:31:51.420 fight fight

00:31:52.140 or stand there

00:31:53.280 and battle a guy

00:31:54.620 however

00:31:55.960 that's a real threat

00:31:58.180 but what we're talking about

00:32:00.000 is an imagined

00:32:01.340 or not real threat

00:32:03.200 if somebody points

00:32:05.080 a plastic gun

00:32:05.880 at you

00:32:06.180 and you think

00:32:06.840 it's a real gun

00:32:07.520 the adrenaline

00:32:08.240 is going to hit

00:32:08.940 but it doesn't need

00:32:10.860 to even be danger

00:32:11.940 it can be

00:32:12.920 going into a business

00:32:14.300 meeting

00:32:14.720 unprepared

00:32:16.580 and an angry boss

00:32:18.400 who could

00:32:19.920 who could fire you

00:32:21.020 and that's a threat

00:32:21.780 and the adrenaline

00:32:22.800 hits

00:32:23.320 or for musicians

00:32:25.500 that is just

00:32:26.200 an angry conductor

00:32:27.360 not pleased

00:32:28.260 with you playing

00:32:29.020 and reprimanding you

00:32:31.180 will send

00:32:31.740 the adrenaline

00:32:32.220 in

00:32:32.780 and at this point

00:32:34.280 the heart's going to race

00:32:35.280 and you can say

00:32:35.860 oh my god

00:32:36.560 you know

00:32:37.440 this is dangerous

00:32:38.840 oh my god

00:32:39.400 this is going to be terrible

00:32:40.320 or whatever

00:32:41.340 my heart is racing

00:32:42.640 that's danger

00:32:43.940 or you can

00:32:45.820 rationally

00:32:46.880 understand it as

00:32:49.100 no it's not real danger

00:32:50.800 I've got to

00:32:51.820 work on

00:32:52.480 my presentation

00:32:53.620 or work on a concerto

00:32:55.000 but it's not real danger

00:32:56.520 and interpret it correctly

00:32:58.020 namely

00:32:58.940 okay

00:32:59.700 and that switches it

00:33:01.980 because

00:33:02.460 it's a very quick reaction

00:33:04.720 from

00:33:05.500 perception

00:33:06.960 to interpretation

00:33:08.140 to action

00:33:09.460 it happens very fast

00:33:11.280 in other words

00:33:11.860 the perception

00:33:12.980 is

00:33:13.760 a threat

00:33:15.140 the interpretation

00:33:16.840 is real danger

00:33:18.360 or not real danger

00:33:19.780 the action

00:33:21.100 is run for your life

00:33:22.420 or take a breath

00:33:24.120 and deal with the situation

00:33:25.520 because

00:33:26.740 the symptoms

00:33:27.600 are going to be there

00:33:28.460 the racing heart

00:33:29.380 is going to be there

00:33:30.400 if the adrenaline hits

00:33:31.460 it's how you interpret it

00:33:33.220 as either

00:33:34.240 oh my god

00:33:35.220 no

00:33:35.620 or

00:33:36.160 it's okay

00:33:36.800 because

00:33:37.780 if you've ever been stopped

00:33:39.780 for a speeding ticket

00:33:40.900 which I have

00:33:42.020 a few times

00:33:44.120 after the cop

00:33:47.700 writes the ticket

00:33:49.020 and

00:33:50.200 chews you out 0.89

00:33:51.420 and he goes back 0.76

00:33:53.800 to his car

00:33:54.300 and he's finishing

00:33:54.880 the paperwork

00:33:55.620 there's no more danger

00:33:58.280 in fact

00:33:59.040 you're in a very safe place

00:34:00.160 there's a police officer

00:34:00.980 sitting behind you

00:34:01.680 nobody's going to rob you

00:34:02.580 or steer your car

00:34:03.300 but your heart

00:34:05.060 is still pounding

00:34:05.740 no danger

00:34:08.240 heart's still pounding

00:34:09.140 now you can interpret

00:34:11.940 and say

00:34:12.600 calm down

00:34:13.180 but the only time

00:34:13.820 people say calm down

00:34:14.800 is when they're freaking out

00:34:15.860 so it's to realize

00:34:18.340 that this is a normal

00:34:19.820 instinctual reaction

00:34:21.020 to perceive threat

00:34:22.200 and

00:34:23.160 take action

00:34:24.340 and one of the actions

00:34:26.240 I ask people to do

00:34:27.340 is

00:34:27.940 relax

00:34:28.860 their muscles

00:34:29.540 because

00:34:30.760 people tighten up

00:34:32.000 when they

00:34:33.240 when they go into

00:34:34.360 fight fight

00:34:34.860 when they feel

00:34:35.360 a perceived threat

00:34:36.220 so if a batter

00:34:37.400 steps

00:34:37.820 steps into the

00:34:38.900 batting box

00:34:39.920 with tight shoulders

00:34:40.940 it's

00:34:41.900 his muscles

00:34:42.760 are not going to work well

00:34:43.800 he's going to be

00:34:44.420 behind the pitch

00:34:45.340 it's going to slow down

00:34:46.900 his muscle movement

00:34:47.880 same thing with the golf swing

00:34:49.220 if a golf swing

00:34:50.480 is tight

00:34:50.860 the ball is going to be

00:34:51.580 blocked right

00:34:52.320 and performing arts

00:34:53.820 if the muscles are tight

00:34:55.860 or the support

00:34:57.340 is tight

00:34:58.040 opera singers

00:34:58.920 are not going to sing

00:34:59.780 with that power

00:35:00.500 musicians are not going

00:35:01.860 to play out

00:35:02.440 the trombonist

00:35:03.100 is not going to play out

00:35:04.200 because of the tight muscles

00:35:05.740 so it's the correct

00:35:07.220 interpretation

00:35:08.020 and the correct action

00:35:09.220 after the interpretation

00:35:10.860 that's a key

00:35:12.120 so another skill

00:35:13.740 you mentioned

00:35:14.160 was this self-talk

00:35:16.080 yeah

00:35:16.920 I think everyone

00:35:17.840 even if you're not

00:35:18.400 a high performer

00:35:18.800 you've all experienced

00:35:19.700 like when you mess up 1.00

00:35:20.500 you're such an idiot 1.00

00:35:21.680 you start talking to yourself 1.00

00:35:22.800 like why do you do 1.00

00:35:23.920 something so stupid 1.00

00:35:24.580 you're terrible 1.00

00:35:25.760 like how do you 0.96

00:35:27.340 coach your clients

00:35:29.000 your athletes

00:35:30.140 your musicians

00:35:31.080 on

00:35:31.620 because that's a hard

00:35:32.420 that's a hard thing

00:35:33.020 I can imagine

00:35:33.460 it's a hard habit

00:35:34.140 to break

00:35:34.740 no it's not

00:35:35.600 no it's not

00:35:36.280 okay

00:35:36.640 okay

00:35:37.300 so there's hope

00:35:38.180 for me

00:35:38.480 it's having the correct

00:35:39.360 information

00:35:40.020 having a plan

00:35:41.220 and sticking with the plan

00:35:42.600 this is very

00:35:43.240 straightforward

00:35:43.740 okay that's good to know

00:35:45.640 there's hope for me then

00:35:46.600 well not necessarily you

00:35:49.660 but

00:35:49.840 oh no okay

00:35:50.620 so here it is

00:35:53.680 and it's

00:35:54.280 it's a relatively

00:35:55.300 straightforward exercise

00:35:56.500 but people avoid this one

00:35:57.660 it's called thought monitoring

00:35:58.820 okay

00:35:59.920 here's how it works

00:36:01.200 do you have anybody

00:36:01.820 you know that

00:36:02.460 that is

00:36:03.140 that you teach

00:36:04.800 or you mentor

00:36:05.580 or looks up to you

00:36:06.640 yes

00:36:07.500 my son

00:36:08.120 okay

00:36:08.300 yeah

00:36:08.780 oh this is straightforward

00:36:10.600 what's his name

00:36:12.360 his name's Gus

00:36:13.200 Gus

00:36:14.320 how old is he

00:36:15.380 he's nine

00:36:16.100 okay

00:36:17.360 this is very easy

00:36:18.400 you can start him

00:36:19.160 on the right track

00:36:19.920 with this

00:36:20.400 and yourself

00:36:21.000 all you have to do

00:36:24.160 is write down

00:36:25.440 during the course

00:36:26.480 of your day

00:36:27.160 or afterwards

00:36:28.160 in reflection

00:36:28.920 everything that you

00:36:31.200 say to yourself

00:36:32.020 that you wouldn't

00:36:32.540 say to him

00:36:33.060 okay

00:36:34.580 that's

00:36:35.000 yeah

00:36:35.300 and then switch it over

00:36:38.500 that's column A

00:36:39.880 and column B

00:36:40.620 the transformation

00:36:42.260 of what you would

00:36:43.240 say to him

00:36:43.920 or nothing

00:36:45.100 at all

00:36:45.560 no that makes sense

00:36:47.180 it's super easy

00:36:48.080 because like yeah

00:36:48.600 if someone else

00:36:49.220 is going through

00:36:49.700 a hard time

00:36:50.300 if I was coaching

00:36:51.120 him

00:36:51.980 or providing

00:36:52.600 I would be supportive

00:36:53.820 and I would give

00:36:54.180 affirmation

00:36:54.800 I wouldn't say 1.00

00:36:55.820 you're an idiot 1.00

00:36:56.880 so why do you reserve 1.00

00:36:58.560 that treatment

00:36:59.060 for yourself

00:36:59.600 I have no clue

00:37:01.600 well most people

00:37:02.860 have no clue

00:37:03.520 but they continue

00:37:04.220 doing it

00:37:04.700 but this is the exercise

00:37:05.840 I call this

00:37:06.820 the Juilliard syndrome

00:37:07.720 when I was at Juilliard

00:37:09.340 one of the exercises

00:37:10.840 I would have him do

00:37:11.860 all in the same room

00:37:13.400 in rehearsal

00:37:13.820 and take out

00:37:14.360 their instrument

00:37:14.820 and play the most

00:37:15.560 challenging thing

00:37:16.280 they could play

00:37:17.040 in the midst

00:37:17.980 of all the chaos

00:37:18.940 people playing

00:37:19.920 different instruments

00:37:20.580 different pieces

00:37:21.260 I'd let him go on

00:37:22.840 a couple minutes

00:37:23.400 and I'd say

00:37:23.840 okay

00:37:24.140 write down

00:37:24.660 all the things

00:37:25.260 that you'd say

00:37:26.120 to yourself

00:37:26.640 when you're doing that

00:37:27.860 and I'd write it out

00:37:29.580 and you know

00:37:30.440 for these beautiful

00:37:31.680 young

00:37:32.760 bright

00:37:33.680 students

00:37:34.620 who play

00:37:35.020 beautiful music

00:37:35.780 when I read them

00:37:36.840 aloud

00:37:37.180 it sounded like

00:37:38.640 sailors

00:37:39.220 cursing

00:37:40.900 and it was amazing

00:37:43.840 and they started

00:37:44.860 laughing

00:37:45.260 we all started laughing

00:37:46.480 then I had

00:37:47.360 I made three copies

00:37:48.580 of each

00:37:48.980 then I would have

00:37:49.760 one of them sit

00:37:50.800 surrounded by

00:37:52.220 three people

00:37:52.960 reading

00:37:54.020 what they were

00:37:54.980 saying to themselves 1.00

00:37:55.840 like you idiot 1.00

00:37:57.080 can't you play 1.00

00:37:57.840 you sound like 1.00

00:37:58.600 crap 1.00

00:37:59.260 and everybody 1.00

00:38:00.300 started laughing

00:38:01.040 I said

00:38:01.380 that's what

00:38:01.740 you're doing

00:38:02.160 to yourself

00:38:02.660 that's how

00:38:03.540 you get to

00:38:03.980 Juilliard

00:38:04.320 not by being

00:38:04.980 sloppy

00:38:05.420 and ignoring it

00:38:06.260 but after you

00:38:07.160 reach a certain

00:38:07.680 level of competence

00:38:08.600 put the stick

00:38:09.800 away

00:38:10.080 and take out

00:38:10.640 the carrot

00:38:11.140 positive reinforcement

00:38:12.360 works much better

00:38:13.240 than negative

00:38:13.900 reinforcement

00:38:14.440 we use it

00:38:14.800 to everybody

00:38:15.120 else

00:38:15.360 but not

00:38:15.680 ourselves

00:38:16.140 and this is

00:38:17.300 the major shift

00:38:17.980 I had these

00:38:18.520 students do

00:38:19.140 that you know

00:38:20.140 if you want

00:38:20.440 to live a happy

00:38:20.960 life

00:38:21.300 stop with

00:38:22.300 the nonsense

00:38:22.940 of criticism

00:38:23.560 and learn

00:38:24.740 how to be

00:38:25.160 positive reinforcing

00:38:26.280 with yourself

00:38:26.980 like you do

00:38:27.740 everybody else

00:38:28.300 that's it

00:38:28.680 it's pretty

00:38:29.100 straightforward

00:38:29.720 and after about

00:38:30.700 a week or two

00:38:31.420 of writing it out

00:38:32.360 the list gets

00:38:33.480 shorter and shorter

00:38:34.340 and you're just

00:38:35.480 more positive

00:38:36.660 reinforcing with

00:38:37.580 yourself

00:38:37.920 or mentally

00:38:38.700 quiet

00:38:39.140 you don't need

00:38:39.920 all of that

00:38:40.480 you don't need

00:38:42.020 that noise

00:38:42.940 and this is

00:38:44.620 related to another

00:38:45.300 skill of just

00:38:46.020 handling setbacks

00:38:47.220 so you know

00:38:48.040 first thing you can

00:38:48.760 do we talked

00:38:49.220 about in depth

00:38:50.260 is planning

00:38:51.240 for those

00:38:51.640 setbacks

00:38:52.120 training for

00:38:52.900 them

00:38:53.200 but they're

00:38:54.200 going to occur

00:38:54.620 anyways

00:38:55.160 so you got

00:38:56.120 to bounce

00:38:56.460 back

00:38:56.900 and part of

00:38:58.020 that is

00:38:58.320 talking in a

00:38:59.360 positive way

00:39:00.300 towards yourself

00:39:01.060 but besides

00:39:02.140 that do you

00:39:02.900 do you give

00:39:03.860 your clients

00:39:04.780 any other

00:39:05.480 systems to

00:39:06.660 follow

00:39:07.020 to whenever

00:39:08.040 they have

00:39:08.700 a mistake

00:39:09.700 or failure

00:39:10.460 or setback

00:39:11.100 they can bounce

00:39:11.760 back immediately

00:39:12.680 sure

00:39:13.560 sure

00:39:14.200 not

00:39:14.960 at first

00:39:16.240 immediately

00:39:16.540 but that's

00:39:17.120 the goal

00:39:17.580 because mistakes

00:39:19.060 are inevitable

00:39:19.660 there is no

00:39:20.840 perfectionism

00:39:21.660 in elite

00:39:22.140 sports

00:39:22.940 or music

00:39:23.740 you have

00:39:25.160 striving for

00:39:26.360 excellence

00:39:26.840 which I

00:39:27.620 preach

00:39:28.200 but not

00:39:28.800 perfectionism

00:39:29.560 that's a

00:39:30.120 nasty thing 0.97

00:39:31.600 to impose

00:39:32.260 but not

00:39:34.000 anticipating

00:39:34.720 or predicting

00:39:36.120 that mistakes

00:39:36.820 will happen

00:39:37.260 but they do

00:39:37.820 happen

00:39:38.260 so

00:39:39.320 I have

00:39:41.260 people

00:39:41.580 do a

00:39:42.380 five step

00:39:43.040 recovery

00:39:43.600 strategy

00:39:44.240 and the

00:39:45.460 first step

00:39:46.140 is acceptance

00:39:47.340 that the

00:39:48.480 mistake

00:39:48.860 happened

00:39:49.360 in spite of

00:39:50.600 all the

00:39:50.860 training

00:39:51.140 preparation

00:39:51.760 mistakes

00:39:52.280 happen

00:39:52.700 and the

00:39:53.680 opposite

00:39:54.020 of that

00:39:54.640 is denial

00:39:55.400 and for

00:39:56.940 musicians

00:39:57.420 denial

00:39:57.920 sounds like

00:39:58.440 I can't

00:39:58.880 believe I

00:39:59.280 missed that

00:39:59.700 note

00:40:00.080 I've never

00:40:01.040 missed that

00:40:01.560 note

00:40:01.920 it's

00:40:02.720 it's

00:40:03.000 I never

00:40:03.700 missed it

00:40:04.100 well

00:40:04.360 you missed

00:40:04.940 the note

00:40:05.320 so the

00:40:06.560 first step

00:40:07.120 is accepted

00:40:07.740 immediately

00:40:08.200 you can work

00:40:09.240 on it later

00:40:09.800 correctly

00:40:10.220 analyze what's

00:40:11.080 the mistake

00:40:11.380 it's immediate

00:40:12.820 acceptance

00:40:13.860 number two

00:40:15.960 is when

00:40:16.440 people make

00:40:18.220 mistakes

00:40:18.680 they tend

00:40:19.080 to cringe

00:40:19.800 their muscles

00:40:21.160 tend to

00:40:21.680 tighten

00:40:21.980 they brace

00:40:22.600 for impact

00:40:23.380 they're

00:40:24.560 fearing the

00:40:25.200 worst

00:40:25.500 and they

00:40:26.060 brace

00:40:26.680 and the

00:40:27.020 muscles

00:40:27.300 tighten

00:40:27.760 especially if

00:40:28.440 they're under

00:40:28.660 pressure

00:40:29.040 they're already

00:40:29.640 probably

00:40:30.620 tight

00:40:30.960 in fact

00:40:31.280 the tightness

00:40:32.340 may have

00:40:32.700 caused

00:40:32.980 mistakes

00:40:33.440 in the

00:40:33.720 first place

00:40:34.360 so the

00:40:35.460 next thing

00:40:35.820 I ask

00:40:36.260 people to

00:40:36.640 do

00:40:36.820 is to

00:40:37.360 imagine

00:40:38.140 where they

00:40:38.600 tend to

00:40:39.060 tighten up

00:40:39.640 whether it's

00:40:40.760 their jaw

00:40:41.280 their shoulders

00:40:41.980 their hands

00:40:42.500 it doesn't

00:40:42.820 matter

00:40:43.120 but to

00:40:43.720 immediately

00:40:44.500 go to

00:40:44.980 those areas

00:40:45.880 and drop

00:40:46.780 the tension

00:40:47.260 the next

00:40:48.540 is to

00:40:50.200 bring their

00:40:50.740 mind back

00:40:51.400 into the

00:40:51.820 present

00:40:52.240 because you

00:40:53.620 can only

00:40:53.980 focus in

00:40:54.580 the present

00:40:55.000 moment

00:40:55.600 and with

00:40:56.400 a mistake

00:40:56.960 they tend

00:40:57.620 to get

00:40:57.980 stuck in

00:40:59.020 the past

00:40:59.740 of the

00:41:00.880 mistake

00:41:01.240 what caused

00:41:01.880 the mistake

00:41:02.260 how do I

00:41:02.640 fix the

00:41:03.100 mistake

00:41:03.460 well they're

00:41:04.340 just compounding

00:41:05.300 the mistake

00:41:05.900 because they're

00:41:06.720 no longer

00:41:07.440 in the

00:41:07.700 present

00:41:08.020 and you

00:41:08.780 make mistakes

00:41:09.680 if you're

00:41:10.040 not in the

00:41:10.380 present

00:41:10.760 the next

00:41:12.120 is a

00:41:12.580 process

00:41:13.660 cue

00:41:14.360 if they

00:41:15.000 need it

00:41:15.620 this is a

00:41:16.260 process

00:41:16.680 cue

00:41:16.940 this is a

00:41:17.440 way to

00:41:17.700 get the

00:41:18.040 train

00:41:18.380 back on

00:41:18.960 the track

00:41:19.580 because it's

00:41:20.840 not going

00:41:21.280 well this

00:41:21.700 is not

00:41:22.060 the time

00:41:22.800 to have

00:41:23.840 a sophisticated

00:41:24.840 analysis

00:41:26.480 and correction

00:41:27.340 this is a

00:41:28.640 time to be

00:41:29.160 very simple

00:41:30.100 with a

00:41:30.580 fundamental

00:41:31.160 basic

00:41:32.400 thing

00:41:33.020 that will

00:41:34.960 cue your

00:41:35.560 right brain

00:41:36.440 with one

00:41:37.300 word

00:41:37.760 back into

00:41:38.780 right brain

00:41:39.380 and these

00:41:40.460 are simple

00:41:40.980 words like

00:41:41.620 support

00:41:42.320 for opera

00:41:43.000 singers

00:41:43.500 or flow

00:41:45.040 for athletes

00:41:46.080 trust

00:41:47.440 let it

00:41:48.620 go

00:41:49.160 these

00:41:50.300 things

00:41:50.860 to get

00:41:52.460 you back

00:41:53.160 with musicians

00:41:54.420 it's a little

00:41:55.180 bit easier

00:41:55.940 because the

00:41:57.120 note is

00:41:57.660 moving

00:41:58.240 get back

00:41:59.600 on the

00:41:59.980 moving train

00:42:00.680 get back

00:42:01.140 on the

00:42:01.600 moving

00:42:02.020 note

00:42:03.400 it's moving

00:42:05.100 get back

00:42:05.740 out of the

00:42:06.320 past

00:42:06.600 into the

00:42:07.080 present

00:42:07.420 with some

00:42:08.620 sports

00:42:09.280 like golf

00:42:10.660 where the

00:42:11.000 ball is

00:42:11.380 just sitting

00:42:11.900 there

00:42:12.220 that can

00:42:12.660 be a little

00:42:13.020 bit

00:42:13.200 trickier

00:42:13.660 that's

00:42:14.560 when you

00:42:14.780 need again

00:42:15.260 to get

00:42:15.700 into flow

00:42:16.980 and the

00:42:18.460 last is

00:42:19.240 the fifth

00:42:20.020 step is

00:42:20.680 for the

00:42:21.580 rest of

00:42:22.160 it

00:42:22.380 or initially

00:42:23.340 the next

00:42:24.100 parts of

00:42:24.800 it

00:42:24.980 don't try

00:42:26.080 to make

00:42:26.540 up with

00:42:27.000 it

00:42:27.160 with an

00:42:27.640 incredible

00:42:28.320 spectacular

00:42:29.080 performance

00:42:29.940 or the

00:42:30.800 best

00:42:31.220 performance

00:42:32.020 of your

00:42:32.460 life

00:42:32.860 or this

00:42:33.840 time

00:42:34.000 now I'm

00:42:34.380 going to

00:42:34.540 hit a

00:42:34.760 home run

00:42:35.140 no this

00:42:36.320 is the

00:42:36.660 time to

00:42:37.540 get back

00:42:38.080 to solid

00:42:38.640 playing

00:42:39.100 just in

00:42:39.860 baseball

00:42:40.220 just make

00:42:40.740 solid

00:42:41.120 contact

00:42:41.620 with the

00:42:42.060 ball

00:42:42.420 musicians

00:42:43.300 just play

00:42:44.060 in tune

00:42:44.740 please

00:42:45.220 in tempo

00:42:45.960 just get

00:42:48.120 back to

00:42:48.680 solid

00:42:49.160 before you

00:42:50.900 try anything

00:42:51.560 extra special

00:42:52.360 to make up

00:42:53.020 for the

00:42:53.260 mistake

00:42:53.600 because if

00:42:54.180 you do

00:42:54.480 it will

00:42:54.700 just cause

00:42:55.540 another

00:42:55.800 mistake

00:42:56.400 so that's

00:42:57.640 the five

00:42:58.000 step strategy

00:42:58.740 I teach

00:42:59.460 to not

00:43:00.320 preclude

00:43:01.540 inevitable

00:43:02.000 mistakes

00:43:02.640 but even

00:43:03.460 in practice

00:43:04.080 room

00:43:04.380 in batting

00:43:04.920 practice

00:43:05.460 when it

00:43:06.260 happens

00:43:06.700 you know

00:43:07.360 practice

00:43:08.100 is strategy

00:43:08.840 so one

00:43:09.880 mistake

00:43:10.300 is an

00:43:10.960 isolated

00:43:11.500 event

00:43:11.980 that is

00:43:12.620 quickly

00:43:13.500 in the

00:43:13.840 past

00:43:14.180 and now

00:43:14.580 back in

00:43:14.920 the present

00:43:15.340 and again

00:43:16.280 these are

00:43:16.600 skills you

00:43:17.020 have to

00:43:17.280 practice

00:43:17.660 it's not

00:43:17.980 like

00:43:18.340 it's gonna

00:43:19.360 the first

00:43:19.740 time you

00:43:20.040 do it

00:43:20.340 yeah

00:43:20.720 people

00:43:21.140 sometimes

00:43:22.380 make a

00:43:22.880 mistake

00:43:23.140 thinking

00:43:23.440 in sports

00:43:23.840 psychology

00:43:24.280 once you

00:43:24.720 get the

00:43:25.000 concept

00:43:25.360 okay I

00:43:25.900 got it

00:43:26.460 and that

00:43:27.520 that's

00:43:28.480 like

00:43:28.780 once you

00:43:29.560 hit a

00:43:30.480 long

00:43:30.800 putt

00:43:31.260 okay

00:43:31.560 now

00:43:31.940 and it

00:43:32.340 goes in

00:43:32.720 okay now

00:43:33.200 I know

00:43:33.400 how to

00:43:33.660 putt

00:43:34.380 well Don

00:43:35.220 there's a lot

00:43:35.600 more we

00:43:35.840 could talk

00:43:36.200 about

00:43:36.440 where can

00:43:36.720 people go

00:43:37.040 to learn

00:43:37.280 more about

00:43:37.900 the book

00:43:38.260 and your

00:43:38.500 work

00:43:38.720 and what

00:43:38.920 you do

00:43:39.280 thanks

00:43:40.060 well what

00:43:41.860 I do

00:43:42.220 is on a

00:43:42.660 few websites

00:43:43.420 one is

00:43:44.540 called

00:43:44.860 winning

00:43:45.460 on stage

00:43:46.760 and this

00:43:47.240 is for

00:43:47.620 performing

00:43:48.100 artists

00:43:48.600 the one

00:43:49.720 for athletes

00:43:50.480 is winning

00:43:51.120 in sports

00:43:51.820 and they're

00:43:53.140 both similar

00:43:53.680 because it's

00:43:54.340 the same

00:43:54.780 kind of

00:43:55.180 ideas

00:43:55.560 of you

00:43:55.940 using

00:43:56.420 the mind

00:43:56.920 to learn

00:43:57.280 how to

00:43:57.580 perform

00:43:57.920 your best

00:43:58.320 under

00:43:58.540 pressure

00:43:59.000 so on

00:44:00.380 these

00:44:00.720 both

00:44:01.340 sites

00:44:01.660 I have

00:44:02.140 different

00:44:03.040 books

00:44:03.660 different

00:44:04.700 courses

00:44:05.280 online

00:44:05.640 courses

00:44:06.180 where I

00:44:06.580 teach

00:44:06.940 like the

00:44:07.460 centering

00:44:07.940 it's

00:44:08.940 it's a

00:44:09.380 self-study

00:44:09.980 course

00:44:10.380 with

00:44:10.740 its own

00:44:11.820 book

00:44:12.240 audio

00:44:13.220 tapes

00:44:13.700 video

00:44:14.460 tapes

00:44:14.980 a whole

00:44:15.800 course

00:44:16.200 where I

00:44:16.500 teach

00:44:16.740 people

00:44:17.180 how to

00:44:18.140 center

00:44:18.420 it's a

00:44:19.260 very

00:44:19.500 complicated

00:44:20.260 strategy

00:44:21.140 that can't

00:44:22.460 I can't

00:44:22.880 just say

00:44:23.460 here are the

00:44:23.820 seven steps

00:44:24.400 go for it

00:44:25.340 it's like

00:44:26.240 learning

00:44:26.500 anything

00:44:26.800 else

00:44:27.080 you need

00:44:27.660 to learn

00:44:28.580 the correct

00:44:29.280 information

00:44:29.800 and then

00:44:30.140 practice

00:44:30.520 it

00:44:30.780 but in

00:44:31.420 two weeks

00:44:31.860 people can

00:44:32.440 learn how

00:44:32.860 to really

00:44:33.740 be centered

00:44:34.400 and go

00:44:35.320 into

00:44:35.640 pressure

00:44:36.300 situations

00:44:37.160 not just

00:44:37.620 trying to

00:44:37.980 squeak

00:44:38.300 by

00:44:38.740 or worse

00:44:40.400 than left

00:44:40.800 brain

00:44:41.200 but how

00:44:41.980 to go

00:44:42.320 in and

00:44:42.720 learn how

00:44:43.100 to use

00:44:44.220 that energy

00:44:44.860 and be

00:44:45.880 centered

00:44:46.220 and perform

00:44:46.820 better

00:44:47.200 because of

00:44:47.860 the pressure

00:44:48.360 well

00:44:48.860 fantastic

00:44:49.380 well Don

00:44:50.000 Green

00:44:50.260 thanks for

00:44:50.640 your time

00:44:50.940 it's been

00:44:51.160 a pleasure

00:44:51.560 my pleasure

00:44:52.780 well I

00:44:53.400 certainly

00:44:54.560 appreciate it

00:44:55.320 and start

00:44:56.080 monitoring

00:44:57.360 your self

00:44:57.860 talk

00:44:58.120 and treating

00:44:58.520 yourself

00:44:58.880 better

00:44:59.260 with your

00:44:59.620 self

00:44:59.840 talk

00:45:00.240 my guest

00:45:01.220 there

00:45:01.320 was Don

00:45:01.700 Green

00:45:01.980 he is the

00:45:02.440 author of

00:45:02.920 the book

00:45:03.320 fight your

00:45:03.780 fear and win

00:45:04.440 it's available

00:45:04.800 on amazon.com

00:45:05.680 and bookstores

00:45:06.160 everywhere

00:45:06.520 you can find out

00:45:07.220 more information

00:45:07.700 about his work

00:45:08.180 at his website

00:45:08.820 winningonstage.com

00:45:10.680 also check out

00:45:11.380 our show notes

00:45:11.820 at aom.is

00:45:12.780 slash don't choke

00:45:13.640 where you find

00:45:14.100 links to resources

00:45:14.880 where you can delve

00:45:15.320 deeper into this

00:45:16.020 topic

00:45:16.420 well that wraps

00:45:24.360 up another

00:45:24.860 edition of

00:45:25.340 the

00:45:25.480 aom podcast

00:45:26.220 check out

00:45:26.740 our website

00:45:27.100 at

00:45:27.260 artofmanliness.com

00:45:28.160 where you

00:45:28.360 find our

00:45:28.700 podcast archives

00:45:29.720 as well as

00:45:30.080 thousands of

00:45:30.540 articles

00:45:30.840 rewritten over

00:45:31.340 the years

00:45:31.620 about things

00:45:32.080 about managing

00:45:32.560 stress

00:45:33.000 there's articles

00:45:33.700 about that

00:45:34.280 and if you

00:45:34.600 haven't done

00:45:34.920 so already

00:45:35.280 I'd appreciate

00:45:35.660 if you take

00:45:36.020 one minute

00:45:36.440 to give us

00:45:36.760 a review

00:45:37.040 on itunes

00:45:37.520 or stitcher

00:45:37.900 it helps

00:45:38.200 that a lot

00:45:38.620 if you've

00:45:38.940 done that

00:45:39.260 already

00:45:39.480 thank you

00:45:40.060 please consider

00:45:40.840 sharing the

00:45:41.300 show with a

00:45:41.760 friend or

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00:45:42.640 he would think

00:45:43.080 we get

00:45:43.280 something out

00:45:43.640 of it

00:45:43.840 and if you'd

00:45:44.560 like to

00:45:44.720 enjoy ad

00:45:45.140 free episodes

00:45:45.720 of the

00:45:45.880 aom podcast

00:45:54.860 as always

00:45:58.520 thank you

00:45:58.900 for the

00:45:59.140 continued

00:45:59.420 support

00:45:59.760 until next

00:46:00.160 time

00:46:00.360 this is

00:46:00.540 Brett McKay

00:46:01.000 reminding you

00:46:01.700 not only to

00:46:02.000 listen to

00:46:02.300 the aom podcast

00:46:02.800 but put

00:46:03.480 what you've

00:46:03.880 heard into

00:46:04.200 action

The Art of Manliness - December 16, 2019

#569： How to Perform Your Best Under Pressure

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