Оглавление
Ceri Evans. Perform Under Pressure
Copyright
Dedication
Contents
List of illustrations by Renzie Hanham
Foreword
Introduction
Why I Developed the RED–BLUE Mind Model
Part 1, Red and Blue – Understanding Pressure
Chapter 1, The Nature of Pressure
Two Kinds of Threat
Chapter 2, Two Minds – Introducing Red and Blue
Red
1. Emotional regulation
2. Fight–flight–freeze
The autonomic nervous system
Putting it all together
Blue
1. Logic, language and numbers
2. Metacognition: Thinking about thinking
3. Working memory: Our mental laptop screen
Red and Blue
How Our Early Years Set the Pattern
Memory
Shame and trauma
Changing our brain
Chapter 3, Balanced Brain vs Unbalanced Brain
Threat vs Challenge. Threat
Challenge: Going beyond threat
Overthinking vs Connecting. Overthinking
Connecting
Split Attention vs Dual Focus. Split attention
Dual focus
Going APE vs Deciding to ACT. APE
ACT
ESC-APE vs IMP-ACT. ESC-APE
IMP-ACT
Overload and Overwhelm vs Overview and Overcome. Overload and overwhelm
Overview and overcome
Fixation vs Flexibility. Fixation: Worry and regret
Flexibility: Learn, don’t judge
Hot-Headed vs Cold-Blooded. RED hot-headedness
BLUE cold-bloodedness
Threshold and Resilience
RED and BLUE: Lessons from Children. A sweet insight
Finding our ‘purple patch’
Summary of Chapter 3 Concepts
Chapter 4, The Red–Blue Tool
The Red–Blue Tool
Mental Movement: Step Back, Step Up, Step In
How the RED–BLUE Tool Works: Rename, Reframe, Reset
Breathing Routines
Three breaths
The eyes–hands–feet breathing routine
Exercise: Self-Awareness
Exercise: The ‘Stuff-Up Cascade’
Reflective Listening: BLUE–RED for Others
Part 2, Preparing to Perform – Laying the Groundwork
Chapter 5, Create the Gap. The Performance Gap
Technical vs mental factors
Feedback vs feed-forward
Three building blocks to create the gap
1. Pressure: The Performance Environment. The pressure equation
A tough day
2. Intent: How Good Do We Want to Be?
3. Reality: Our Performance Line
Inconvenient facts
Scale of mental impact
Potential: Create the Gap and Seek Out Pressure
Chapter 6, Bridge the Gap – the Mental Blueprint
The Mental Blueprint: Our Script for Success
1. Mindset: Threat or Challenge?
Uncomfortable being comfortable
Strive and thrive
2. System: The Power of Sequences
a) Build a practical sequence
b) Add in ‘What if?’s
Putting it all together
3. Skillset: Using Rough Conditions to Smooth Our Skills
The skill ladder
Fine-tuning our balance and timing
Putting It All Together: The Penalty Shoot-out
Exercise: Sharpening Our Mental Blueprint
Part 3, Performing Under Pressure
Chapter 7, Pre-Performance Techniques
The Three Circles Technique
Variation: Mr Three Things – Expect the Unexpected
The ICE Technique: Two Minutes and You’re Ready to Go
Chapter 8, Complain or Complete – Adding Time Pressure
The Tyranny of the ‘To Do’ List: A Non-Performance Tool
Micro-performances
Complain or Complete
Chapter 9, Defend or Discover – Adding Creativity
Creativity Under Pressure: Myth vs Reality
Defend or Discover
Creative Micro-performances: The Red–Blue Tool Revisited
Completion vs Discovery
Two types of performance thinking
Finding the balance
Chapter 10, Mastery
Pioneering: Being First
Wait or Take
Pinnacle Event, or Pinnacle Moment?
Chapter 11, For Leaders
Create the Gap: Generating a Performance Culture
Bridge the Gap, THEN Create the Gap: Using Pressure Wisely
The Art of Prioritising: Subtract, Don’t Add
Complain vs Complete: Fast Leadership
Putting It All Together: Streamline Your Way to Movement
Chapter 12, After We Perform
Switching Off: The Offload Technique
The RED–BLUE Debrief: The Mental Blueprint with a Twist
Setting the tone: Feed-forward to create the gap
Mental blueprint meets mental reality
Searching for improvement: Strengths, weaknesses and blind spots
Our Performance Timeline
Chapter 13, Tough Days
Sales Executive
Team Sport Athlete
Human Resources Director
Endurance Athlete
Surgeon
Ambulance Officer
Creative Director
Coach
Police Tactical Team Member
Struggling to Survive
Conclusion. Re-mind Yourself
Glossary
Further reading
Acknowledgements
About the Author
About the Publisher
