While choreographing the latest T-Fit release, we found inspiration in the song “Get Your Head in the Game” from High School Musical. In the realm of performing arts, the ability to stay focused amidst the chaos of live shows is essential. Actors, much like athletes, encounter high-stimulation environments that demand quick thinking, emotional depth, and physical agility. With all the moving parts—lines to remember, cues to hit, and an audience to engage—how can performers collectively maintain composure and remain present in the moment to “get their heads in the game?” In this discussion, we will explore strategies for enhancing focus, examine how brain physiology affects performance, and uncover techniques to help us thrive under the pressures of performing.
Understanding Focus in Performance
Narrow focus and broad focus are two essential types of attention in performance. Narrow focus allows actors to concentrate deeply on a specific task, such as delivering a line or executing a movement. This internal focus is crucial for connecting emotionally with their character and ensuring their delivery is precise.
Conversely, broad focus encompasses the external stimuli of the performance environment, including audience reactions and interactions with fellow cast members. While this awareness can enhance emotional engagement, it can also become overwhelming if not managed effectively.
During a live performance, an actor may first draw energy from the audience and their co-actors. However, distractions can impede their ability to recall lines or execute choreography. In these instances, shifting to a narrow focus—reconnecting with their character or the rhythm of the scene—helps regain composure. They can then transition back to a broad awareness, allowing them to respond authentically to the dynamics on stage.
Mastering the ability to switch between these two types of focus is crucial for delivering a powerful and cohesive performance that resonates with both actors and the audience.
The Challenge of High-Stimulation Environments
When under pressure, the amygdala—the part of the brain responsible for the stress response—can hijack attention, causing heightened anxiety and distraction (Cannon, 1939; Chida & Steptoe, 2009). The performance setting can overwhelm even the most experienced actors. The array of competing stimuli—lights, sound, and audience reactions—demands mental agility. Cognitive load increases as performers process multiple streams of information simultaneously.
The Science of “Choking” in Performance
“Choking” is something athletes and performers often experience when feeling anxious. Tasks that usually feel easy suddenly become overthought, leading to mistakes where the flow is lost in performance.
The brain’s decision-making prefrontal cortex can become too active; which leads to overthinking and too much focus on actions that should come naturally. On the flip side, the basal ganglia (muscle memory), allows us to perform movements automatically. When stress gets the prefrontal cortex buzzing, it disrupts this automatic process, causing errors and hesitation.
In high-pressure situations, it's crucial to stay calm and focused. Finding ways to manage that stress can help performers maintain their flow and avoid those breakdowns.
Mindset Strategies for Maintaining Focus
To combat choking and enhance performance focus, performers can adopt several strategies:
1. Pre-Performance Routines: Rituals before going on stage can help ground performers and shift their mindset from everyday concerns to the task at hand. Visualization techniques, where performers imagine a successful performance, can enhance confidence and reduce anxiety (Cumming & Hall, 2002).
*Walk around the theatre and make friends with the chairs, the floor, the piano, the doors, lights, and the curtains. As silly as it sounds, by creating a feeling of familiarity with your surroundings enhances the brain’s ability to relax flow and perform.
2. Grounding Exercises: Techniques such as focused breathing can help lower stress levels before and during performances. Diaphragmatic breathing, in particular, activates the parasympathetic nervous system, promoting relaxation and clear thinking.
*Close your eyes and place your hands on your waist. Breath in like you are sipping through a straw. Feel the ribs expand and retract, feel the softening of the belly, and feel gravity and body connection between breaths.
3. Mindfulness and Focus: Practicing mindfulness in daily life can train the brain to remain present during performances. Simple mindfulness techniques, like body scans and grounding exercises, enhance awareness of physical sensations and surroundings, allowing performers to connect deeply with their roles.
Techniques for Shifting Focus on Stage
1. Cue Awareness: Staying attuned to cues from fellow actors can help maintain focus and presence on stage. Active listening fosters a deeper engagement with the performance and helps keep distractions at bay.
2. Anchoring Techniques: Finding a specific focal point during a performance can help performers maintain concentration in chaotic environments. Anchoring techniques can include visual cues or physical sensations, such as feeling the ground beneath their feet or focusing on a prop.
3. Posture and Movement: Confidence-enhancing body language can significantly impact focus and presence. Research suggests that adopting expansive postures can lead to greater feelings of power and reduce cortisol levels, helping performers feel more in control (Carney et al., 2010).
Cultivating a Performer’s Mindset
1. Building Resilience: Like athletes, performers can benefit from developing mental resilience. Techniques such as positive self-talk and reframing negative thoughts help build confidence and adaptability.
2. Everyday Mindfulness Practices: Incorporating mindfulness into daily life can help reinforce these skills. Simple practices, such as mindful walking or journaling, promote self-awareness and emotional regulation.
Conclusion
In the high-stimulation world of performance, staying present and focused is crucial for success. By understanding the physiological responses to pressure and implementing effective mindset strategies, performers can navigate the challenges of live performance with grace and confidence. As you prepare for your next role or show, remember that the key to unlocking your potential lies not just in your talent but in your ability to stay calm, focused, and “get your head in the game.”
References
- Beilock, S. L., & Carr, T. H. (2001). On the fragility of skilled performance: What governs choking under pressure? Journal of Experimental Psychology: General, 130(4), 701.
- Cannon, W. B. (1939). The Wisdom of the Body. W.W. Norton & Company.
- Carney, D. R., Cuddy, A. J. C., & Yap, A. J. (2010). Power posing high power posing increases testosterone and lowers cortisol. Psychological Science, 21(10), 1367-1372.
- Chida, Y., & Steptoe, A. (2009). The consequences of psychological stress on physical health: A meta-analysis of prospective studies. Psychosomatic Medicine, 71(5), 748-756.
- Cumming, J., & Hall, C. (2002). Imagery and performance. Sport Psychology, 16(2), 222-240.
- Kawabata, M., & Miki, T. (2005). Choking under pressure in competition: the role of self-efficacy and self-focus. Motivation and Emotion, 29(3), 101-103.
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