Sport psychologist Cindra Kamphoff outlines practical methods to overcome self-doubt and maintain confidence during high-stakes tasks.

Psychologist Cindra Kamphoff, who specializes in sport and performance psychology, has introduced several techniques to help individuals manage anxiety in high-pressure situations. Her approach, detailed in her book 'The Confidence Habit: 7 Core Practices to Transform Self-Doubt to Self-Belief,' focuses on shifting focus from negative thoughts to actionable confidence-building exercises.

The Learn, Burn, Return Method

Kamphoff recommends a three-step process to recover from mistakes during a performance. The 'learn' phase involves identifying what can be improved for the future. The 'burn' phase uses a physical cue—such as snapping fingers or pretending to flush a mistake down a toilet—to mentally discard the error. Former Minnesota Vikings player Adam Thielen notably used the toilet-flush technique after a fumble during a 2020 playoff game. Finally, the 'return' phase involves using positive self-talk to rebuild confidence.

Goal Setting and Affirmations

To reduce the pressure of a single outcome, Kamphoff suggests setting 'gold, silver, and bronze' goals. This range allows individuals to focus on progress rather than a single perfect result, which she notes is often outside of one's control. Additionally, she advocates for the use of 'power phrases'—statements beginning with 'I will,' 'I can,' or 'I am'—to provide the brain with evidence of capability. Kamphoff successfully used this method during a 2012 marathon, where she wrote positive affirmations on her arm to maintain her pace.