Throughout my years of practice working with clients, I have noticed the same pattern. Whether you are an athlete stepping up to take a penalty, a student sitting an exam, or someone presenting in front of colleagues, pressure has a way of making even familiar tasks suddenly feel difficult.

Many people assume this means they lack confidence or ability.

Psychological research suggests something different.

Often, pressure does not reduce your ability. It changes where your attention goes.

When we perceive something as important or threatening, our brain naturally shifts into a more vigilant state. This response has helped humans survive for thousands of years by making us more alert to potential danger.

The problem is that modern pressure rarely involves physical danger. Instead, it is the fear of making a mistake, being judged, letting others down or not meeting our own expectations.

Under pressure, our attention can become scattered. We start noticing distractions, worrying about the outcome, and analysing movements or decisions that would normally happen automatically.

As a result, performance often suffers, not because we have forgotten how to perform, but because our attention has moved away from what actually matters.

One of the leading explanations is Attentional Control Theory.

This theory suggests that anxiety reduces our ability to direct attention towards information that is relevant to the task. Instead, our attention becomes increasingly drawn towards worries, distractions, and perceived threats.

Imagine a tennis player preparing to serve.

Instead of focusing on the target and their routine, their thoughts might sound like:

“Everyone is watching.”

“I have to win this point.”

Although these thoughts seem harmless, they compete for the same limited attentional resources needed for skilled performance.

The athlete has not suddenly lost their ability to serve. Their attention has simply shifted away from executing the skill.

Research also suggests that pressure can cause people to consciously monitor movements that are usually automatic. Rather than trusting years of practice, they begin thinking about every component of the movement. This often disrupts fluid performance and contributes to what we commonly describe as “choking under pressure.”

Although much of the research comes from sport psychology, the same principles apply in everyday life.

A student may know the material well but suddenly struggle during an exam.

A musician may perform flawlessly in rehearsal but make unexpected mistakes during a concert.

A professional may confidently explain ideas to colleagues but freeze during an important presentation.

In each case, the individual usually has not lost knowledge or skill. Their attention has shifted from executing the task to managing the pressure surrounding it.

The encouraging news is that attention is a skill that can be trained.

Elite performers do not eliminate pressure. They learn how to repeatedly bring their attention back to what is relevant.

This often includes:

· Developing consistent pre performance routines.

· Using simple cue words that direct attention towards the next action.

· Focusing on controllable behaviours rather than outcomes.

· Accepting the presence of anxiety rather than fighting it.

· Practising under realistic pressure so the mind becomes more familiar with performing in challenging situations.

These strategies do not guarantee perfect performance. Pressure is a normal part of being human.

Instead, they help reduce the gap between what we are capable of in practice and what we are able to demonstrate when it matters most.

Many people leave high pressure situations believing they simply “are not good under pressure.”

However, sometimes the issue is not ability. It is attention.

The next time you notice your mind racing towards the outcome, ask yourself a simple question:

“What deserves my attention right now?”

Returning your focus to the next movement, the next breath, the next sentence, or the next decision will not remove the pressure.

But it may allow your ability to show up despite it.

Performance is not about eliminating pressure.

It is about learning where to place your attention when pressure inevitably arrives.

Sam Khankhalili

Clinical Director (South Perth) / Registered Psychologist