Notes from Sian Beilock, GPS December 4 2014 Event
HOW TO AVOID “CHOKING” WITHOUT
THE HEIMLICH MANEUVER
We have all
done this. Practiced and prepared for the big exam, speech, presentation or
performance. But in the moment we forget, flounder and fail. Why? Sian Beilock,
Ph. D. can tell us.
An
Associate Professor of Psychology at the University of Chicago, Beilock (http://sianbeilock.com/) is an
expert on performance and brain science and the author of a new book, Choke: What the Secrets of the Brain Reveal
about Getting it Right When You Have To. December 4th she gave
her insights and tips at the Glenbard Parent Series at Glenbard South.
Research
has indicated that it takes 10,000 hours of practice to become an expert at an
activity. Beilock explains that “deliberate practice” or practicing something
correctly is most important, as is “varied” practice which means people should
try different activities instead of just focusing on one.
Why do
people “choke” under pressure? Beilock calls it “paralysis analysis.” A
malfunction occurs in the pre-frontal cortex, the large area of the brain that
governs thoughts and emotions. Stress causes worry, which causes people to
start thinking too much about performance details. Too much analysis of the
details causes “brain paralysis” and results in “messing up.” Actually, it is
stress that causes the pre-frontal cortex to fail to connect well with the rest
of the brain’s functions.
To get the
connections back, Beilock recommends: 1)
taking a break from the activity, even for a few minutes; 2) talking the
problem over with someone; 3) getting some rest; or 4) take a walk in nature.
Even looking at pictures of nature can help.
What can we
do about negativity? If you haven’t done
well at an activity, Beilock suggests that you think about how you can do
things differently next time. People also need to think about why they are
going to succeed. When people think of themselves in negative terms they will
do worse on a task. Mindset matters.
Other
strategies Beilock offered to avoid “choking” included: 1) closing the time gap
between training and competition; 2) “Fake it ‘til you make it.” Believe that
you are capable and make sure your body posture is reflective of that attitude;
and 3) journaling before the big task helps to minimize anxiety.
All in all,
success is more than simply what you know. Attitudes, motivation and anxiety
all affect performance.