Mindset Pregame: How to Get Your Head in the Game

You know that feeling before a big game, test, or event? The nerves, the self-doubt, the "what if I mess up?" thoughts? Yeah, we’ve all been there. But here’s the thing: your mindset going in can make or break your performance. It’s not just about skill; it’s about mentality. So, let’s talk about the pregame routine your mind needs to show up at its best.

1. Visualize Success

Athletes do it. Performers do it. Even CEOs do it. Visualization is about mentally walking through what success looks like before you even step into the moment. According to a study published in Neuropsychologia, visualization activates the same brain areas as physically performing the task (Guillot & Collet, 2010). So, before your big moment, take a few minutes to imagine yourself absolutely crushing it.

2. Reframe Your Nerves

Feeling nervous? Good. That means you care. Instead of thinking, "I’m so anxious," tell yourself, "I’m excited." Research from Harvard Business School found that reinterpreting anxiety as excitement improves performance (Brooks, 2014). Your body reacts similarly to both emotions, so it’s all about the mindset shift.

3. Breathe and Ground Yourself

Ever feel like your heart is about to beat out of your chest? Deep breathing helps. Try the 4-7-8 method: inhale for four seconds, hold for seven, and exhale for eight. This technique has been shown to activate the parasympathetic nervous system, which calms you down (Brown & Gerbarg, 2012).

4. Set a Power Statement

A power statement is a short phrase that hypes you up. Think "I’ve got this" or "I am prepared." Studies suggest that positive self-talk can increase motivation and improve performance under pressure (Tod et al., 2011). Find your go-to phrase and repeat it until you believe it.

5. Focus on What You Can Control

You can’t control the outcome, but you can control your effort, attitude, and preparation. Instead of stressing over results, focus on giving your best in the moment. That’s what really counts.

Final Thoughts

Your mindset isn’t just some fluffy concept—it’s a real game-changer. Train your mind like you train your body, and you’ll see the difference. Next time you’re about to step into something big, take a breath, hype yourself up, and trust the work you’ve put in. You’ve got this!