Everyone has a plan until pressure hits. Then most people stop thinking and start reacting.

Under pressure, the prefrontal cortex gets hijacked by the amygdala. Decision-making degrades. But elite performers train for this.

Three principles:

• Slow down to speed up: Take one deliberate breath. Navy SEALs use box breathing—4 seconds in, hold 4, out 4, hold 4.
• Narrow your focus: What's the one thing you need to do right now? Just that.
• Reframe the stakes: Will this matter in five years? Usually not.

Today's application: Practice before you need it. Train this skill in low-stakes moments so it's available in high-stakes ones.

Master the mind. Your life will follow.

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