Simple Mental Routine to Stay Calm Before a Big Game, Meeting, or Presentation

Nerves are normal. Whether you’re about to step on the field, deliver a presentation, or walk into a high-stakes meeting, your body reacts: faster heartbeat, shallow breathing, racing thoughts. Left unchecked, those nerves can derail your performance.

The solution isn’t to avoid nerves — it’s to channel them. High performers use a Prime Ritual: a simple routine that signals to your body and mind, “I am ready.”

What Is a Prime Ritual?

A Prime Ritual is a short, repeatable sequence you do before every performance. It acts like a switch, moving you from distracted or anxious into focused and calm. Think of it as a warm-up for your mind.

How to Build Your Prime Ritual

Coach Sepano teaches clients in his Mental Performance Coaching program to create rituals that are short (30–60 seconds), simple, and consistent. Here’s an example:

1. Deep Breath: One slow inhale and exhale to center yourself.
2. Cue Word: A single word like “Ready” or “Calm.”
3. Visualization: Picture yourself executing the first action with confidence (the opening line of your speech, the first play, the first rep).

That’s it. When repeated, this sequence becomes automatic. Each time you use it, your brain learns to associate it with composure and focus.

Why It Works

Your nervous system responds to cues. By practicing the same ritual before every performance, you condition your body to shift from anxious to calm on command. Over time, just taking that breath or repeating your cue word will be enough to reset.

Making It Yours

The best ritual is the one you’ll actually use. Some people prefer physical cues (like clapping hands or adjusting posture), others prefer internal ones (like mantras or breath work). A mental performance coach helps you experiment and refine until you find what works best for you.

Closing CTA:
Don’t leave your composure to chance. Build a Prime Ritual and carry calm confidence into every game, meeting, or presentation. Learn how to design yours with Mental Performance Coaching from Coach Sepano.