Psyched Up Summary

How do you turn anxiety into excitement, rituals into results, and competition into motivation? This book shows you how to psych yourself up for peak performance in any situation.

1. Reframe Anxiety as Excitement

Anxiety before a big moment is natural, but it doesn’t have to hold you back. Instead of trying to calm down, reframe your nervousness as excitement. This shift works because anxiety and excitement are both high-energy emotions, making it easier to transition between them. By telling yourself, “I’m excited,” you can channel that energy into a positive force.

Alison Brooks, a researcher, discovered this during her study on performance anxiety. Participants who said, “I’m excited” before a task performed better than those who tried to calm down or said nothing. This simple reappraisal helped them turn their nerves into enthusiasm. The key is to embrace the energy rather than suppress it.

This technique is especially useful in high-pressure situations like public speaking or job interviews. Instead of dreading the moment, you can use your heightened state to focus and perform better. It’s not about eliminating anxiety but redirecting it.

Examples

• Alison Brooks’ study showed excited participants outperformed others in public speaking tasks.
• Carly Simon’s stage fright was alleviated by reframing her emotions with physical rituals.
• Athletes often describe pre-game jitters as excitement to boost their performance.

2. Rituals Build Consistency and Confidence

Rituals aren’t just superstitions; they’re tools for focus and consistency. Whether it’s bouncing a basketball before a free throw or clapping hands with teammates, rituals help you feel grounded and prepared. They create a sense of control in unpredictable situations.

Sports psychologist Stewart Cotterill found that athletes who followed pre-performance routines performed better in tasks requiring precision, like golf putts or basketball free throws. These rituals help athletes focus their attention and block out distractions. Even if you’re not an athlete, you can create your own rituals to prepare for important moments.

Group rituals are even more powerful. Michael Norton’s research showed that teams who performed a pre-task ritual, like chanting or clapping, worked more cohesively and achieved better results. Rituals foster a sense of unity and shared purpose, which can elevate group performance.

Examples

• Golfers who swing their clubs twice before a putt improve their accuracy.
• Teams that chant together before a game perform better and feel more connected.
• Carly Simon’s pre-show spanking ritual helped her overcome stage fright.

3. Autopilot Can Be Your Ally

Sometimes, overthinking can sabotage your performance. That’s where autopilot, or “system 1” thinking, comes in. This fast, intuitive mode of thinking allows you to rely on habits and instincts rather than overanalyzing every move. It’s especially useful in high-pressure situations where quick decisions are needed.

Daniel Kahneman’s concept of “thinking fast and slow” explains how autopilot works. System 1 thinking is automatic and effortless, while system 2 requires deliberate focus. By practicing routines and rehearsing key actions, you can switch to autopilot when it matters most. This helps you stay calm and confident under pressure.

For example, Richard Jenkins, a CEO, uses a memorized opening line in his presentations. This familiar start helps him connect with his audience and sets the tone for the rest of his talk. By relying on autopilot for the beginning, he frees up mental energy for the more complex parts of his presentation.

Examples

• Daniel Kahneman’s research on fast and slow thinking highlights the benefits of autopilot.
• Richard Jenkins’ rehearsed opening line helps him stay calm during presentations.
• Athletes use muscle memory to perform complex moves without overthinking.

4. Pep Talks Should Focus on Effort, Not Outcomes

A great pep talk can inspire and motivate, but the best ones focus on effort rather than results. By emphasizing hard work and preparation, you can help others adopt a growth mindset. This mindset encourages learning and improvement, rather than fixating on winning or losing.

Stanford psychologist Carol Dweck’s research on growth mindset shows that people perform better when they focus on effort. For example, a coach telling players to “give it their all” is more effective than saying, “We have to win.” This approach reduces pressure and helps individuals focus on what they can control.

The content of a pep talk also matters. Tiffanye Vargas found that emotional appeals work best in high-stakes situations, like championship games, while factual information is more effective when facing unfamiliar challenges. Tailoring your message to the situation can make your pep talk even more impactful.

Examples

• Carol Dweck’s growth mindset research shows the power of focusing on effort.
• Coach Norman Dale’s speech in Hoosiers emphasized fundamentals over winning.
• Tiffanye Vargas’ study found emotional pep talks work best for underdog teams.

5. Music Can Boost Physical and Mental Performance

Music isn’t just entertainment; it’s a performance enhancer. Songs with strong rhythms and melodies can energize you, reduce anxiety, and even improve physical performance. The right playlist can make a workout feel easier or help you focus during a challenging task.

Costas Karageorghis, an expert on music and performance, found that songs like “Eye of the Tiger” can synchronize your movements and boost your energy. This synchronization helps you stay in rhythm and reduces the perception of effort, making tasks feel less demanding.

To maximize the benefits, tailor your playlist to your activity. Use upbeat songs for high-energy tasks and slower tunes for relaxation or cool-down periods. Music can be a powerful tool to set the tone and keep you motivated.

Examples

• Runners who listened to “Eye of the Tiger” performed better in a 60-meter dash.
• Athletes use music to synchronize their movements and stay energized.
• CEOs use motivational songs to set the mood for important meetings.

6. Competition Fuels Motivation

Competition can push you to perform at your best. Whether it’s a friendly rivalry or a high-stakes contest, the desire to win can sharpen your focus and drive. Competing against others, especially familiar rivals, adds an extra layer of motivation.

Norman Triplett’s 1890s study on cyclists showed that racers performed better when competing directly against others. The presence of a rival creates a sense of urgency and pushes you to go beyond your limits. This effect isn’t limited to sports; it applies to business and personal goals as well.

For example, T-Mobile’s CEO John Legere used rivalry to motivate his team. By publicly challenging competitors like AT&T, he created a sense of purpose and unity within his company. This strategy helped T-Mobile grow and succeed in a competitive market.

Examples

• Cyclists in Norman Triplett’s study rode faster when racing against others.
• NCAA basketball teams play better defense against rivals.
• T-Mobile’s rivalry with AT&T boosted team morale and performance.

7. Belief in Objects Can Boost Confidence

Sometimes, the belief that you’re using a special object can improve your performance. This phenomenon, called “positive contagion,” occurs when you associate an item with someone successful. The belief itself can boost your confidence and focus.

Sally Linkenauger’s research found that golfers who believed their clubs belonged to professionals performed better. They saw the holes as larger and sank more putts. This psychological boost comes from the association with success, not the object itself.

You can use this principle in your own life by finding items that inspire you. Whether it’s a pen used by a mentor or a piece of equipment from a role model, the belief in its significance can give you an edge.

Examples

• Golfers performed better with clubs they believed belonged to pros.
• Autographed items are cherished for their perceived connection to success.
• The author of this book uses a keyboard once owned by Malcolm Gladwell.

8. Performance-Enhancing Drugs Have Risks

Some people turn to drugs like propranolol or Modafinil to improve performance. These substances can reduce anxiety or increase focus, but they come with risks. While they may help in the short term, side effects and potential addiction make them a dangerous choice.

Propranolol, originally developed for heart disease, is now used to treat performance anxiety. It blocks adrenaline, helping users stay calm. However, side effects like blurred vision and chest tightness can be problematic. Similarly, Modafinil enhances alertness but carries a risk of dependency.

While these drugs can be tempting, it’s important to weigh the risks. Natural methods like rituals, music, and reframing anxiety are safer and often just as effective.

Examples

• Propranolol helped Scott Stossel manage his anxiety during public speaking.
• Modafinil is popular among Silicon Valley professionals for its focus-enhancing effects.
• Side effects of these drugs include addiction and physical discomfort.

9. Rivalry Can Drive Success Beyond Sports

Rivalry isn’t just for athletes; it can motivate success in any field. Competing against a known rival creates a sense of urgency and pushes you to excel. This dynamic can be harnessed in business, academics, and personal growth.

Gavin Kilduff’s research shows that rivalry improves performance in various contexts. For example, NCAA basketball teams play better defense against rivals, and long-distance runners achieve faster times. The emotional connection to a rival adds intensity to the competition.

In business, rivalry can inspire innovation and teamwork. T-Mobile’s turnaround under John Legere is a prime example. By framing his company as the underdog, Legere motivated his team to outperform larger competitors.

Examples

• NCAA teams perform better against rivals.
• Long-distance runners achieve faster times when racing rivals.
• T-Mobile’s rivalry with AT&T spurred growth and innovation.

Takeaways

1. Reframe your anxiety as excitement to channel nervous energy into better performance.
2. Create personal or group rituals to build focus and consistency before important tasks.
3. Use music strategically to energize, calm, or synchronize your efforts during activities.