Confidence and Pressure
How Do I Get Out of a Performance Slump?
Rhema Adelaja · National Champion & 4x DUX
Break a slump into small pieces. Pick one thing to focus on, stop checking stats during competition, and set goals you control. Rebuild with short practice sessions at your level. Judge each game on its own, and be kind to yourself while it turns around.
The answer
- Find the exact leak first (RL-VB-0008). What changed: your focus, your routine, your sleep, your training? Do not just add more effort.
- Pick one cue for execution, a single simple thing to look at or do, instead of tracking results.
- Stop checking stats during competition. Focus on the next play, not on what this game says about you.
- Swap outcome targets for process goals: actions you control (RL-VB-0010, her point that pressure is a focus problem, not a character problem).
- Rebuild in practice with short, focused sessions and drills that match your level right now. Small wins add up.
- Judge each performance on its own. One mistake does not have to become the next one: ask what happened, what was in your control, what you learned and what the next action is (RL-VB-0011).
- Be kind to yourself (RL-VB-0033). If something hurts or you feel low for weeks, speak to a qualified professional or a trusted adult.
For information only. This is general information for student-athletes, not medical, legal, financial or professional advice. Talk to a qualified professional about your own situation. Terms
Rules and amounts change. Check the official source before you act. Last checked: 17 October 2026.