『10 Minutes Too Late』のカバーアート

10 Minutes Too Late

10 Minutes Too Late

無料で聴く

ポッドキャストの詳細を見る
The perfect thing to say arrives in the car park, 10 minutes after the meeting ends. Confidence that clocks in late. It’s a specific kind of misery – and it happens most to the people who care most.This episode is about why – and the answer isn’t that you’re slow. It’s about what your body and brain actually do with time and pressure:Your state has a switch. Ramping up is just how everyone starts. A century of arousal research (Yerkes and Dodson) shows performance lives on a curve – and untrained nervous systems get there slowly. Actors train the ramping up shorter and shorter until it behaves like a switch: physical processes that produce specific emotional energy, on demand, in seconds.Pressure makes thinking expensive. Beilock’s choking research shows pressure steals attention and turns it inward – which is why the perfect thing to say arrives in the car park, not the meeting. It was never missing. It was queued.Confidence is evidence, not a feeling you wait for. Bandura’s work on self-efficacy shows confidence is built from mastery experiences – the memory of having done the thing. Which means waiting to feel confident is doing it backwards.Routines make ramping up automatic. Pre-performance routines are one of the most-studied tools in sport psychology – a fixed sequence that settles arousal, aims attention, and buys you the first 30 seconds. The breath, the anchor, the word, the first move: these are entry-level physical processes that let the body lead, so the feeling follows.Breath is the fastest lever you have on the whole system. One slow exhale at a time.Actors train the ramping up. Everyone else improvises it – so whether your room is a boardroom, a first date, or a difficult phone call you’ve been putting off for a week, the 90 seconds before the door belong to you too.Your tool for this episode is just below – the Pre-Room Routine. Four moves, 90 seconds, every room, no exceptions. There’s no 10 minutes before the room – 90 seconds is all the before there is. Episode 1’s reflection tool, also below, is the 10 minutes after.THIS EPISODE'S TOOLThe Pre-Room Routine – 90 seconds before you open the door1. Breathe (~40 seconds). A double inhale through the nose, then a long, slow exhale through the mouth. Two or three rounds.2. Anchor (~10 seconds). One physical action that isn't thinking – feeling your feet on the floor, rolling the shoulders, tapping thumb to finger.3. Word (~10 seconds). One word to walk in with. Not a speech to yourself. A single word – something like steady, open, serve. Or your own.4. Move (~30 seconds). Take your word with you, and decide your first move – something like a steady stride, an easy smile, or the way you say your first line.Then run it the same way every time. 90 seconds, every room, no exceptions – the routine only becomes automatic when it stops being a decision.Online version: https://emotionsforhumans.com/practice/pre-room-routine/Printable version: https://link.hunterstud.io/preroomEpisode 1 Keep It Tool: https://emotionsforhumans.com/practice/keep-it-tool/Now. Go be a human.REFERENCESThe arousal-performance curve – Yerkes, R. M., & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. Journal of Comparative Neurology and Psychology, 18(5), 459-482. doi.org/10.1002/cne.920180503Choking under pressure – Beilock, S. L., & Carr, T. H. (2001). On the fragility of skilled performance: What governs choking under pressure? Journal of Experimental Psychology: General, 130(4), 701-725. doi.org/10.1037/0096-3445.130.4.701Self-efficacy – Bandura, A. (1997). Self-Efficacy: The Exercise of Control. W. H. Freeman. (book – no link)Pre-performance routines – Cotterill, S. (2010). Pre-performance routines in sport: Current understanding and future directions. International Review of Sport and Exercise Psychology, 3(2), 132-153. doi.org/10.1080/1750984X.2010.488269Meta-analytic support – Rupprecht, A., Tran, U., & Gröpel, P. (2024). The effectiveness of pre-performance routines in sports: a meta-analysis. International Review of Sport and Exercise Psychology, 17(1), 39-64 (first published online 2021). doi.org/10.1080/1750984X.2021.1944271Routines and emotional regulation – Orbach, I., & Blumenstein, B. (2022). Preparatory routines for emotional regulation in performance enhancement. Frontiers in Psychology, 13, Article 948512. doi.org/10.3389/fpsyg.2022.948512The physiological sigh – Balban, M. Y., Neri, E., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. doi.org/10.1016/j.xcrm.2022.100895If-then plans – Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503. doi.org/10.1037/0003-066X.54.7.493All references with clickable links: https://emotionsforhumans.com/002-10-minutes-too-late
adbl_web_anon_alc_button_suppression_t1
まだレビューはありません