by Gilda Bonanno LLC
Whether you’re stepping onto a stage, joining a high-stakes
meeting or presenting new ideas to key decision-makers, those few minutes
before you start can make all the difference.
The Athlete’s Lesson
Think of it like sports. Every elite athlete has a pre-game
ritual, a routine that gets their body and mind into peak condition.
They listen to specific music. They follow precise warm-up
routines. They eat the same breakfast, lace their shoes the same way, even
visualize the first play before they take the field.
Why? Because they know that what happens before the
game affects what happens during the game.
They don’t leave their mindset to chance. We shouldn’t either.
Your presentation, pitch or meeting is your performance
moment and like any performance, it deserves a ritual that prepares both your
mind and body to perform at their best.
What Counts as “High Stakes”?
Maybe you’re presenting to senior leadership for the first
time or presenting new content, or you’re in a bigger venue than usual. Maybe
there’s someone in the audience whose opinion really matters.
Whenever the outcome carries weight (visibility,
opportunity, or influence) it’s a high-stakes situation.
And that means preparation must go beyond your slides and
notes.
You need to prepare yourself.
The Opposite of a Ritual
Too often, we do the opposite: racing from one meeting to
the next, answering emails, scrolling our phones wondering if we have time for
coffee.
That frantic pre-meeting scramble floods the body with stress
hormones adrenaline and cortisol that elevate anxiety, tighten muscles and
narrow focus in all the wrong ways. By the time the meeting starts, our energy
is high but our composure is gone.
Breathing and Visualization
A pre-game ritual helps us reset. It replaces the stress
hormones with calm focus.
The first step is breathing, slow, steady, deliberate
breaths that tell your body it’s safe to calm down. It’s remarkable how a
minute or two of intentional breathing can reduce stress and steady your voice.
The second step is visualization. Most of us are
already good at this, but in the wrong direction. The anxious inner critic
imagines everything that could go wrong: forgetting your words, being judged,
losing your place.
Instead, flip the mental film. Picture yourself delivering a
strong presentation. See yourself connecting with the audience, articulating
your ideas clearly and finishing with people nodding in agreement.
Visualization isn’t wishful thinking, it’s mental rehearsal.
It primes your brain to follow the success script you’ve just imagined.
Find What Works for You
Every person’s pre-game ritual will look a little different.
Some people listen to music that grounds or energizes them. Others take a brief walk, stretch or center
themselves in silence.
I avoid looking at my phone right before a major
presentation. I know that one unexpected message or missed call can pull my
attention away from the moment. And I focus on a positive mantra that quiets
any negative thoughts in my head.
Whatever your ritual is, make it a consistent
practice, not something you do only when you have time.
Because that’s where the shift happens: from panic to
presence.
And presence is where confidence, clarity and true
connection begin.
© Gilda Bonanno LLC - Gilda Bonanno serves as a trusted advisor to executives and entrepreneurs to transform their communication, presentation and leadership skills. She has worked with companies on 4 continents, from Chicago to Shanghai and Rio to Rome. The instructional videos on her YouTube channel have received over 1.5 million views and her e-newsletter has reached subscribers in over 45 countries since 2008. For other articles or to receive Gilda's e-newsletter, visit www.gildabonanno.com