Build a Pre-Performance Routine You Can Trust

A good routine doesn't remove nerves. It gives your mind and body a familiar path to follow when they would otherwise scatter.

Elite athletes, musicians, performers and speakers share a habit that often goes unnoticed: they don't leave the moments before a big performance to chance. They use a consistent sequence that tells the brain, "We know what to do now." Adolescents can use this too, before a game, a recital, a test or a tryout.

What a routine does

• Reduces decisions, so your attention is free for the task
• Anchors focus in the present rather than in what might go wrong
• Regulates energy, bringing a too-wired or too-flat state toward your productive middle
• Creates a sense of control when so much else feels uncertain

A simple four-part framework

1. Prepare your body. Light movement, a few slow breaths with longer exhales, and relaxing your jaw and shoulders. Your body's state shapes your mind's.
2. Prepare your mind. Review one or two key intentions, not a long list. Think "clear and steady" rather than "don't mess up."
3. Prepare your cue. Choose a short phrase or physical action to anchor your focus, like "next play" or a deliberate breath before you begin.
4. Prepare the logistics. Gear, notes, snacks and timing, handled early so they don't steal attention later.

Making it your own

The right routine is personal. Some adolescents need calming, others need energizing. Experiment in lower-stakes situations, like a practice or a quiz, and keep what reliably puts you in your best state. Then use it consistently so it becomes automatic.

Common pitfalls

• Making it too long or complicated. Five minutes or less is often enough.
• Treating it like superstition. A routine supports focus. It doesn't guarantee a result.
• Dropping it when stressed. The moments you least feel like doing it are when it helps most.

Try it this week

Pick one upcoming moment that matters, such as a game, audition, presentation or exam, and design a three-to-five-minute routine for it. Practice it twice beforehand. Parents can help by protecting the time and space for it rather than rushing an adolescent out the door.

If you'd like help tailoring a routine to your adolescent's sport, activity or school demands, I'd be glad to work on it with you.