Perform Under Pressure

1. Pressure is Inevitable; How You Respond is Everything

Pressure – your friend or your foe? By the end of this book, I hope you’ll look at that question in a different light.

Universal Experience. Pressure is a constant in life, affecting everyone regardless of their skill level or background. It's not something to be avoided, but rather a force to be understood and managed. The key is not to eliminate pressure, but to change our relationship with it.

Two Sides of Pressure. Pressure can be a crushing force that leads to anxiety, tension, and poor performance, or it can be a catalyst for growth, resilience, and extraordinary achievement. The difference lies in our perception and response. It's not the pressure itself, but how we choose to react to it that determines the outcome.

Choice is Power. We have the power to choose how we respond to pressure. We can either succumb to its negative effects or harness its energy to propel us forward. This choice is the foundation for developing emotional self-control and performing effectively under stress.

2. Two Minds: RED for Survival, BLUE for Potential

The feeling system is primed for survival... The thinking system is primed for potential.

The RED System. This system is fast, automatic, and driven by emotions. It's responsible for our fight-or-flight response, emotional regulation, and basic survival instincts. It operates on feelings, images, and gut reactions, prioritizing immediate safety.

The BLUE System. This system is slower, deliberate, and driven by logic and reason. It's responsible for higher mental functions like planning, problem-solving, and goal-setting. It uses language, numbers, and analysis to make sense of the world.

Interplay of Systems. Both RED and BLUE are essential for performance. RED provides the energy and drive, while BLUE provides the clarity and control. The key is to understand how these two systems interact and to find the right balance for each situation.

3. Balance is Key: Neither RED nor BLUE is Superior

It would be a serious mistake to label RED as bad and BLUE as good. Both systems are very useful for their intended purposes.

No Good or Bad. Neither the RED nor the BLUE system is inherently good or bad. Both are necessary for effective functioning. The problem arises when one system dominates the other, leading to imbalance and poor performance.

RED Overdrive. Too much RED can lead to impulsive, reactive behavior, overthinking, and loss of emotional control. It can manifest as aggression, escape, or passivity. It's often triggered by perceived threats, both real and imagined.

BLUE Detachment. Too much BLUE can lead to emotional detachment, coldness, and a lack of connection. It can result in over-analysis, inaction, and a loss of spontaneity. The goal is not to eliminate RED, but to manage it effectively.

4. Early Experiences Shape Our Reactions, But We Can Change

Our performance habits are not random. If we want to change our performance under pressure, then we need to change the biology that drives it.

Early Imprints. Our early childhood experiences, particularly our attachment relationships, play a significant role in shaping our emotional regulation system. These experiences create implicit memories that influence how we react to pressure later in life.

Trauma and Shame. Traumatic events and experiences of shame can create powerful negative emotional blueprints that trigger anxiety and tension in performance situations. These memories are often unconscious and can lead to automatic, unhelpful reactions.

Neuroplasticity. The brain is not fixed; it has the capacity to change and adapt throughout our lives. By consciously choosing new behaviors and thought patterns, we can rewire our neural pathways and develop more effective responses to pressure.

5. Threat vs. Challenge: Reframe Your Perspective

If we regard the situation as a challenge, we’ll focus not on the outcome but on our capacity to deal with the demanding and difficult moments.

Threat Mindset. When we perceive a situation as a threat, our RED system takes over, leading to anxiety, tension, and a focus on avoiding negative outcomes. This mindset limits our ability to think clearly and act effectively.

Challenge Mindset. When we perceive a situation as a challenge, our BLUE system is activated, leading to a focus on problem-solving, adaptation, and growth. This mindset allows us to embrace discomfort and see opportunities for learning and improvement.

Shifting Perspective. The key is to reframe our perception of pressure situations. Instead of seeing them as something to be feared, we can view them as opportunities to test our limits and develop our potential. This shift in mindset is crucial for performing effectively under pressure.

6. Control Your Attention: Connect, Don't Overthink

When our external environment is more captivating than our internal concerns, RED and BLUE can be in sync, which makes us feel single-minded as we go about our business.

Overthinking Trap. Overthinking occurs when our attention is divided between the task at hand and our internal worries and doubts. This leads to a busy mind, loss of focus, and poor performance. It's a sign that our RED system is dominating our BLUE system.

Connection and Flow. When we are fully connected to our external environment, our mind becomes still, and we can act intuitively and effortlessly. This state of flow is characterized by a sense of absorption, clarity, and ease.

External Focus. The key to achieving flow is to shift our attention from our internal concerns to the external world. By focusing on the task at hand and trusting our abilities, we can avoid overthinking and perform at our best.

7. From APE to ACT: Choose Your Response

Instead of reacting to pressure defensively with APE behaviors, we can use the ACT sequence to face the pressure, and find a way to adapt and move forward.

APE Behaviors. These are the unhelpful reactions we have under pressure: Aggressive, Passive, and Escape. They are driven by our RED system and are designed to protect us from perceived threats, but they often lead to poor performance.

ACT Behaviors. These are the constructive responses we can choose under pressure: Aware, Clear, and Task. They are driven by our BLUE system and are designed to help us adapt, solve problems, and move forward.

Conscious Choice. We have the power to choose our response to pressure. By becoming aware of our APE tendencies and consciously choosing ACT behaviors, we can take control of our reactions and perform more effectively.

8. ESC-APE or IMP-ACT: External Pressure vs. Internal Drive

If we are internally driven, we are far less affected by external pressure, because the drive from within is stronger.

ESC-APE Model. This model describes how external pressure (Expectations, Scrutiny, Consequences) can trigger unhelpful APE behaviors, leading us to escape from challenging situations. It's a sign that we are being driven by external forces.

IMP-ACT Model. This model describes how internal drive (Intention, Moment, Priority) can lead to constructive ACT behaviors, allowing us to face pressure and move forward. It's a sign that we are being driven by internal motivation.

Internal Motivation. The key to performing under pressure is to cultivate internal motivation. By focusing on our own intentions, our current reality, and our priorities, we can become less reliant on external validation and more resilient in the face of challenges.

9. Overload vs. Overview: Step Back to Move Forward

When we’re inside the threatening pressure situation and our RED system is in overdrive, it reduces access to our memories of how we’ve handled similar situations in the past.

Overload and Overwhelm. When we feel overwhelmed, our attention becomes fixated on the source of pressure, and we lose our ability to think clearly and act effectively. This is a sign that our RED system has taken over and our BLUE system is compromised.

Overview and Overcome. To overcome overwhelm, we need to mentally step back from the situation and gain a broader perspective. This allows us to see the bigger picture, identify our options, and make more informed decisions.

Mental Distance. Creating mental distance from the pressure allows us to regain control of our thoughts and emotions. This can be achieved through techniques like visualization, breathing exercises, and mindfulness.

10. Fixation vs. Flexibility: Learn, Don't Judge

The solution is to stop avoiding the painful feelings linked to loss and disappointment, and walk towards them instead.

Fixation on Outcomes. When we become fixated on a particular outcome, we become vulnerable to worry and regret. This mindset limits our ability to adapt and learn from our experiences. It's a sign that our RED system is dominating our BLUE system.

Flexibility and Learning. To overcome fixation, we need to adopt a mindset of flexibility and curiosity. This involves accepting that things may not always go as planned and focusing on learning from our mistakes rather than judging ourselves.

Beginner's Mind. By approaching each situation with a beginner's mind, we can remain open to new possibilities and avoid the trap of becoming overly attached to our current way of doing things. This mindset allows us to grow and adapt continuously.

11. The RED-BLUE Tool: A Practical Guide to Emotional Control

The RED–BLUE tool is all about being comfortable being uncomfortable.

Three-Step Process. The RED–BLUE tool is a simple, practical method for regaining emotional self-control under pressure. It involves three steps:
1. RED or BLUE? - Step back and identify your current emotional state.
2. Decide - Reframe the situation and choose a more effective response.
3. Do! - Take action with conviction and clarity.

Mental Movement. The RED-BLUE tool can be enhanced by adding a physical movement to each step: Step back, step up, step in. This helps to reinforce the mental process and make it more intuitive.

Rename, Reframe, Reset. The RED-BLUE tool works by renaming our emotional state, reframing our perspective, and resetting our focus on action. This process helps us to regain control of our thoughts, feelings, and behaviors.

12. The Power of Preparation: Mental Blueprints and Beyond

If we’re not mentally prepared for pressure, we’re vulnerable.

Mental Blueprint. A mental blueprint is a working template that guides our actions in performance situations. It consists of three elements:
1. Mindset - Our mental attitude towards the task.
2. System - Our structural plan for the situation.
3. Skillset - Our execution of the task.

Pre-Performance Techniques. Techniques like the Three Circles and ICE (Intensity, Clarity, Execution) help us to prepare for performance by focusing our attention, managing our emotions, and clarifying our goals.

Post-Performance Techniques. Techniques like the Offload and RED-BLUE Debrief help us to recover from performance, learn from our experiences, and prepare for future challenges. By using these techniques consistently, we can develop a more resilient and effective approach to performance under pressure.

Last updated: April 9, 2025