Why Do We Choke Under Pressure and How to Overcome It?

TL;DR

Choking under pressure happens when overthinking leads to reduced performance, often due to focusing too much on details instead of executing skills on autopilot. To overcome this, practice under realistic conditions, manage anxiety through techniques like journaling, and create supportive environments that encourage success.

Transcript

One of the most humiliating things that you can say about someone is "they choked." And boy, do I know that feeling. Growing up, I was an avid athlete. My main sport was soccer, and I was a goalkeeper, which is both the best and the worst position on the field. You see, when you're a goalie, you get this special uniform, you get all the glory for a... Read More

Key Insights

• 🏆 Pressure can greatly impact our performance, causing us to choke under evaluative eyes or when all eyes are on us. Even highly skilled athletes can falter when feeling the weight of expectations.
• 💭 When we concentrate too much on the details of our performance, we can actually hinder our abilities. Overthinking and over-analyzing can lead to slower and more error-prone performance.
• 🏀 In basketball, being "unconscious" is when a shooter can't miss, and overthinking can lead to mistakes. The same applies to other areas, such as dance, where the great choreographer George Balanchine stressed the importance of not thinking, just doing.
• 🧠 The prefrontal cortex, the part of the brain responsible for focus, can sometimes get hooked on the wrong things, leading to performance issues. Unhooking the prefrontal cortex can be done through activities like singing or paying attention to something unrelated to the task at hand.
• ♀️ Practicing under conditions similar to those in which we will perform can help us get used to the feeling of all eyes on us, narrowing the gap between training and competition.
• 📝 Jotting down thoughts and worries before a stressful event can help to download them from the mind, reducing the chances of being distracted in the moment. Journaling can have a similar effect.
• 📚 Math anxiety is contagious, and children can be greatly affected by anxious teachers or parents. The way math is talked about and perceived in society, including social media and media representation, can contribute to math anxiety.
• 🏫 Creating a conducive environment, both in classrooms and at home, can greatly influence whether individuals choke or thrive. Fun math activities and study groups can improve attitudes towards math and performance.

Questions & Answers

Q: What sport did the speaker play growing up?

The speaker played soccer and was a goalkeeper.

Q: What position did the speaker play on the soccer field?

The speaker played as a goalkeeper, which they described as both the best and worst position on the field.

Q: What happened during a game in high school that changed the speaker's performance?

The speaker's performance drastically changed when they realized that the national coach was watching them. They went from playing at the top of their ability to the bottom, choking under the pressure of being evaluated.

Q: What is the phenomenon called when we pay too much attention to what we're doing under pressure?

The phenomenon is called "paralysis by analysis." When we're concerned about performing at our best, we tend to overthink and try to control every aspect of our actions, which can lead to worse performance.

Summary & Key Takeaways

• The pressure to perform can cause us to "choke" and underperform, whether it's in sports, exams, or other high-stakes situations.

• When we concentrate too much on the details of our performance, we can actually hinder our abilities and make more mistakes.

• Our environment, including parents, teachers, and media, can influence whether we choke or thrive, and it's important to create supportive and positive environments to encourage success.