How to Build a Pre-Game Routine That Actually Works

A pre-game routine is a consistent sequence of actions that signals to your brain that it's time to perform. This routine is a switch that triggers your best state on demand, regardless of the stakes. By having a pre-game routine, you can ensure consistency in your performance.

What is a Pre-Game Routine?

A pre-game routine is not just a random set of actions, but a carefully crafted sequence that prepares your brain and body for the task at hand. It's a combination of physical, visual, and mental cues that work together to get you in the right mindset. To build an effective pre-game routine, you need to understand the three layers that make it up.

The Three Layers

The physical layer includes actions like stretching, jumping, or any other physical activity that gets your body ready. The visual layer includes what you see, such as the environment, your equipment, or a specific image that motivates you. The mental layer includes your thoughts, focus, and mindset. All three layers work together to create a powerful trigger that tells your brain it's time to perform.

Building an Anchor

An anchor is a specific action or cue that ties the entire routine together. It's the glue that holds the three layers in place. To build an anchor, you need to identify a specific action that you can repeat consistently, regardless of the situation. This could be something as simple as tying your shoelaces, putting on your gear, or taking a deep breath. The key is to make it consistent and meaningful to you.

Creating Your Routine

To create your pre-game routine, follow these steps:

1. Identify your goals: What do you want to achieve with your routine? Do you want to feel more focused, confident, or energized?
2. Choose your layers: Select specific actions for each of the three layers. Make sure they are consistent and meaningful to you.
3. Build your anchor: Identify a specific action that ties the entire routine together.
4. Keep it short: Your routine should be short enough to survive a chaotic warm-up. Aim for 5-10 minutes maximum.
5. Practice consistently: Practice your routine consistently, regardless of the stakes. This will help you build a strong association between the routine and your performance.

You can find more information on building a pre-competition routine in our pre-competition routine guide. Additionally, learning how to enter a flow state can help you take your performance to the next level. For more on building a winning mindset, check out "the-competition-protocol" by Giannis Notaras.

Making it Stick

The key to a successful pre-game routine is consistency. You need to practice it regularly, regardless of the stakes. This will help you build a strong association between the routine and your performance. Remember, the power of a pre-game routine comes from its consistency, not its complexity.

Template

Here's a template you can use to build your own pre-game routine:

• Physical layer: _______________________
• Visual layer: _______________________
• Mental layer: _______________________
• Anchor: _______________________

Fill in the template with your own actions and cues, and practice it consistently. With time and practice, you'll find that your pre-game routine becomes a powerful trigger that helps you perform at your best.

Staying Focused

On game day, things can get chaotic. Your warm-up may be interrupted, or you may feel anxious or distracted. But with a well-crafted pre-game routine, you can stay focused and composed. Remember to keep your routine short and sweet, and to practice it consistently.

Takeaway: a pre-game routine is a powerful tool that can help you perform at your best. By building a consistent sequence of actions that signals to your brain that it's time to perform, you can ensure consistency in your performance. With practice and patience, you can develop a routine that helps you trigger your best state on demand.