To become a licensed clinical social worker and licensed alcohol and drug counselor, I needed to take a formal, state approved, exam. These exams are high stress moments. Test takers are asked to arrive to a neutral test taking location with about two dozen other test takers looking to elevate their career. Everyone could be taking different tests for different careers, it's unclear. All you know is that passing this exam allows you to further legitimize yourself in the field you've spent so much time preparing for.
Test taking can be a big performance moment. Pass the test and get licensed, don't, and you're back to the drawing board. From passing your board exams, to become a doctor or lawyer, to nailing your SAT's, doing a public speaking engagement, or getting into college, life is full of these high-stakes moments. Of course, you need to know the material in order to pass, but one thing that isn't talked about enough is how to regulate your body and emotions so that you can perform at your best.
When the stakes are high, we should be thinking of ourselves as a machine, and giving this machine everything it can to perform optimally.
3 Keys to Perform at Your Best
There's a reason the military runs as many simulated training exercises as as they do. Famously, Navy SEAL BUD/S training includes "drown-proofing", an in-the-pool water exercise that requires trainees to survive in the water for 5 minutes while their hands and feet are bound. They want the simulated experience to prepare cadets for real world scenarios where their life may be on the line and remaining calm is the key to survival.
While most of life's big moments aren't life or death like "drown- proofing" prepares for, we can borrow from this way of thinking and simulate the environment you'll be performing in to get yourself ready to perform:
- Taking a big exam? You should be mirroring the exam conditions. If the testing site doesn't allow you to have your phone, watch or snacks nearby, you should practice without those things as well. Pro Tip: Some exams are 6 to 8 hours long with only an hour break. You'll want to create at least 1x practice exam to mirror those conditions as well.
- Speaking in front of a crowd? Aim to get as many reps as you can by speaking your presentation out loud. Listen to your own voice, follow the cadence, tone, and progression of the speech to get a feel for how it might sound when you present. Pro Tip: practice your speech while driving. There's a good amount of distraction that forces you to be attentive to your speech and multitask, which is like paying attention to the crowd, while speaking.
I recently chatted with a med student who described her pre-exam routine. The night before the exam she made herself a home cooked meal that reminded her of her childhood; salmon, cuscos, and broccoli. This kind of balanced meal allowed her to feel like she was taking care of all her needs before the big day. Relaxed and soothed by a home-cooked meal, she was now also able to sleep well. The next morning, she took some of those leftovers for her mid-exam lunch break. When all the pressure was on, and the exam was underway, this routine of relaxation allowed her to know she was secure in taking care of her body, and relaxed her into the right state of mind.
Carrying forward the machine metaphor from above, this particular story exemplifies not just the importance of proper fuel, but what proper fuel does to relax the body into the right arousal state to perform optimally. Proper fuel leads to peace of mind, and peace of mind leads to optimal performance. Here are some overlooked tips:
- Even if you don't think you need it; bring water: Staying hydrated is critical to functioning optimally. This is obvious, but can be overlooked, so don't forget to bring a bottle of water to all major performances when you can. There's a reason that TED talk speakers have water available to them if they need it.
- Protein/Carb/Fat + Sugar: Having a balanced meal with proteins, carbs, and fats the night before gives you brain everything it needs to perform optimally. While you're under intense focus or overreaching in your big moment, reach for fast-acting healthy sugars like fruits to give your brain a quick source of fuel to sustain the effort (this is why Gatorade is a thing, or why kids get orange slices at soccer game halftimes).
Not everyone can afford being consistent with their sleep cycles, but if you can, you should, especially if you're performing for a big moment. If you wouldn't recommend if for a baby, you probably shouldn't be doing it as an adult.
For example, I had a conversation with a client the other day who told me he varies his sleep/wake times depending on his work schedule and the weekend. In other words, rather than waking up at the same time each day...which is what you would do with a baby...he varies his sleep schedule. We're not here to dive into all the research behind the benefits of sleep consistency, of which there's plenty. We're here to keep it simple. If you want to perform at your best, you need sleep, and if you want optimal sleep, you should treat yourself as you would a baby:
- Wake up at the same time each day
- Try to go to bed at the same time each day
- No screens as you get ready for bed (remember, you wouldn't give your baby the iPad 1hr before bed)
- Warm bath/hot shower before bed
Not everything is a high-stakes moment, and not everything requires this kind of exacting approach to perform. However, if you're a part of this community, you're more than likely taking on big things in life, so it's just a matter of time before you'll be up against these high-pressure moments. Here's to knowing you'll be more prepared.
Thanks for reading as always. Time to win the week. See you soon.
– J
PS: If this resonated, it would mean a lot if you shared this newsletter with just one friend. There’s a quiet community of people striving to get better every day—and we’d love to have them along for the ride.
**For my social worker graduates and LCSW license seekers, save this website for your exam prep. Hands down the best prep course I took.**
