How to create a bulletproof pre-performance routine
Whether you're preparing for an audition, a show, a big speech, or an important presentation, what you do before you perform matters. A solid pre-performance routine can regulate your nervous system, stabilize your mindset, and help you walk into the room feeling centered and confident.
The Two Common Mistakes I See Performers Make
When it comes to pre-performance routines, I often see clients fall into two extremes:
1. Winging It
They don’t have any routine at all. They try to “downplay” the moment by treating it like it’s no big deal. While this might help for some personalities, it can massively backfire for others. Without structure, you may feel untethered, anxious, or scattered.
2. Over-Controlling Everything
Others try to script every moment of the day: wake up at this time, eat this exact food, avoid every possible stressor. This usually creates pressure and superstition. If one little thing goes wrong? Their entire mindset spirals.
The Science-Backed Sweet Spot
The goal isn’t to control your day perfectly. The goal is to create a flexible, repeatable system that supports your:
Mental clarity
Nervous system regulation
Sense of identity and readiness
According to research in sports and performance psychology, pre-performance routines work because they:
Provide predictability, which calms the brain’s stress response
Anchor you in the present moment (essential for flow state)
Increase self-efficacy—your belief that you’re ready and capable
Read more HERE to learn more about how daily rituals can help you manage day-to-day stress as well.
Build a Routine with These 3 Elements
1. Ground Your Body and Calm the Nervous System
You want to signal safety to your brain. Choose activities that bring you into your body and soothe your system:
Mindfulness or meditation
A nourishing meal
Aromatherapy or familiar scents
Stretching or yoga
Breathwork
A calming playlist
A walk in nature
A small treat you look forward to
These small acts remind your brain: “I’m safe. I’ve got this. I belong here.”
2. Connect to Who You Are (Outside of the Performance)
Performance doesn’t define you—it’s something you do, not who you are. Try:
Journaling about a time you felt proud
Recalling a moment of joy or calm
Re-reading testimonials or past wins
Engaging with another creative or personal hobby
Planning something fun for after your performance
Writing about your personal “why”
This helps you perform from a place of authenticity, not approval-seeking.
3. Hype Yourself Up
Before you step onstage, step into your power. Add hype-building practices like:
Pep talks in the mirror
Power songs that make you feel unstoppable
A short, energizing workout
Confident posture or power poses
Affirmations about your value and presence
A call with a supportive friend
Dancing it out in your living room
These rituals boost dopamine and self-belief, key elements of a confident performance.
The 3-Part Pre-Performance Formula
Calm your body
Connect to yourself
Hype yourself up
When you approach performance from this grounded, empowered state, you’re not just performing. You’re owning the room.
Get started crafting YOUR pre-performance routine now by setting up a FREE STRATEGY SESSION