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Zusammenfassung von Psyched Up

Name: Psyched Up
Rating: 4.2 (60 reviews)
Author: Daniel McGinn

Daniel McGinn

How the Science of Mental Preparation Can Help You Succeed

4.2 (60 Bewertungen)

20 Min.

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Psyched Up by Daniel McGinn explores the power of mental preparation in achieving success. It presents case studies and practical advice on how to use visualization, self-talk, and other techniques to perform at one's best when it matters most.

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What’s in it for me? Get psyched for your next performance.

Sometimes life seems like one long sequence of performances. First, there are the roles we play without even noticing it – child, spouse, parent, friend. As if these roles weren’t tiring and daunting enough, there are countless others that we adopt as life goes on, such as leader or teacher, athlete or entrepreneur.

So, how can you stay motivated when performing these myriad roles?

Well, that’s exactly what these blinks seek to help you with. Drawing on a range of sources, from athletic research to academic studies, they’ll provide you with practical tips and professional pointers for staying calm and performing at the very top of your abilities.

In these blinks, you’ll also learn:

that pre-performance anxiety can be dispelled with a spank;
why contagion is sometimes positive; and
which song is the best motivation booster.

You can deal with performance anxiety by reappraising it and centering yourself.

The big day has arrived. In a few hours, you’ll be auditioning for Broadway’s next hit musical, singing and dancing for a group of people you’ve never seen before. You’re so nervous you could explode.

OK, maybe musical theater isn’t your thing – but you’ve probably experienced pre-performance anxiety at some point, whether before a job interview or while preparing a presentation.

Anticipatory anxiousness – more commonly known as the fight-or-flight response – is a physiological reaction to stress.

When you feel threatened, your body produces adrenaline, a hormone that causes an increase in your blood pressure, as well as your heart and respiratory rates. Now, this is helpful if you have to run away or engage in a physical confrontation. It’s not so great, however, when there’s no tangible threat of danger.

Inconveniently, almost any stress can trigger the fight-or-flight response. For instance, the American musician Carly Simon once suffered such an acute attack of anxiety during a 1981 concert that she had to seek help from the audience. Fans had to get onstage and calm her down by rubbing her arms.

But maybe you’re looking for a less hands-on relaxant.

Well, one way to alleviate anxiety is to reappraise it.

Alison Brooks first perceived the benefits of reappraisal while auditioning for Princeton’s undergrad a cappella group. She noticed that excited singers tended to perform better than nervous ones.

Later, while pursuing her doctorate, she conducted a study. Before giving a performance, participants were told to do one of three things: say “I’m so excited,” say “I’m so nervous” or say nothing and try to remain calm.

The results proved Brooks’ hypothesis. The participants who announced their excitement, and thus reappraised it, performed better than the others. They managed to alchemize anxiety into excitement.

This is effective because returning from an anxious state to a calm state is hard. The two emotions are far apart. Transitioning from anxious to excited, however, doesn’t take much effort.

Centering is yet another anxiety-reducing technique. Aikido masters in Japan remain calm yet intent when practicing their martial art. Robert Nideffer, a sports psychologist, devised steps to achieving similar focus.

Begin by breathing deeply. While concentrating on your breath, release the tension in your muscles. Then imagine that all your body’s energy is concentrated in your physical center, the point just beneath your belly button. Once it’s all there, release it.

This centering technique will bring you calm and renewed focus.

Rituals and beliefs can improve your performance.

There are countless ways to prepare yourself for an upcoming performance. Some people opt for meditation. Others, like the singer Carly Simon, sometimes asked to be spanked, because the physical pain helped her conquer her stage fright. Regardless of how you choose to dispel those pre-performance jitters, however, there’s something you should always be: consistent.

Athletes are aware of this – and it pays off.

Knowing when to switch to autopilot can improve performance, and priming may affect it, too.

You’ve probably heard of Thinking, Fast and Slow, the best-selling book by Nobel Prize-winning psychologist Daniel Kahneman. In the book, Kahneman argues that the human brain has two cognitive systems – one “fast,” the other “slow.”

System 1, the fast one, is almost reflexive. It operates with little conscious effort. System 2, in contrast, operates slowly and requires concentration. System 1 is a sort of autopilot. Meanwhile, system 2 has you fully in the driver’s seat.

When giving pep talks, put your listeners in a growth mindset and choose the content based on the situation.

In the classic 1986 sports film Hoosiers, Gene Hackman’s character, coach Norman Dale, delivers a particularly effective pep talk to his basketball team as they play in the semifinals.

Coach Dale tells his team of young players to remember the fundamental things that got them here. They should ignore the size of the crowd and the opposing team’s fancy uniforms; they should even ignore the score. All that matters, Dale says, is that they execute, to the best of their ability, the things they’ve been practicing. If they do that, and really try their best, then they’re all winners.

Use music to improve your physical performance.

If you had to name the quintessential motivational song, the one most associated with getting psyched up and ready to rumble, which would you choose?

Did “Eye of the Tiger” come to mind? Well, there’s a reason Survivor’s rock single was used as the theme song for Rocky III: It truly does improve people’s performance.

Competition and rivalry improve performance.

Do you remember the first time you felt it? Perhaps it was during a game of Monopoly. Or maybe during your first game of tag. Whenever it was, you’ve probably experienced it: the thrill of competition.

Even if it was more of a low-level wish to win, you’ve doubtless felt the invigorating determination that competition gives rise to. But is this a good thing?

Some people find performance-enhancing drugs helpful, but they can have dangerous side effects.

You probably associate performance-enhancing drugs with athletes who’d do anything to get an edge on the competition, even if it means putting their career on the line. However, today there are many ordinary people who take such drugs to deal with more mundane situations.

Just consider propranolol, a beta blocker initially intended to treat heart disease. Developed in 1962 by a Scottish pharmacologist named James Black, the drug inhibited the body’s reaction to adrenaline. This, in turn, lowered blood pressure and reduced that likelihood of heart attack.

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Worum geht es in Psyched Up?

Psyched Up (2017) takes on the subject of performance. It looks at how top performers in a variety of fields psych themselves up for action and provides actionable advice to help you prepare and perform better.

Wer Psyched Up lesen sollte

Those who experience performance anxiety
People curious about the psychology of top performers
Underperformers trying to get back on top of their game

Über den Autor

Daniel McGinn is an author and journalist. His work has appeared in Newsweek, Wired and the Boston Globe magazine. He also serves as an editor of the Harvard Business Review.

Kategorien mit Psyched Up

Beruf & Karriere Psychologie Persönliche Entwicklung

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