To Improve Performances – Stop Criticizing Yourself

 ‘Bhaiyya,’ said Rahul. ‘I prepare well but I don’t perform as well as I think I can. Why?’

‘Yes bhaiyya,’ said Rinku. ‘How do we perform to our potential after preparing well?’

‘I read this book called ‘The Inner Game of Tennis’ by Timothy Gallwey,’ said Rakesh. ‘It’s about performing to potential, in any field.’

‘Wow,’said Rahul. ‘How?”

‘First, we must be aware that there are two selves inside us - Self 1 and Self 2,’ said Rakesh. ‘Self 1 is the judge, worrier and critic. It understands words, and after the initial communication, tends to ‘intellectualise’ them. Self 2 is our executor, the one who’s doing the work. It understands images, feelings, and uses them to ‘do’ things. So, while our Self 2 is executing, Self 1 is continuously judging and criticizing. Our Self 2 gets disturbed and performs below potential. Are you familiar with your Self 1 and Self 2?’

‘Yes, my Self 1 is highly judgmental bhaiyya,’ said Rinku

‘And my Self 2 gets paralysed with fear,’ said Rahul.

‘That’s true for most,’ laughed Rakesh. ‘So, here’s the formula to improve performance – “Performance = Potential – Interference”. Reduce interference, improve performance. ‘

‘How can we reduce interference?’ asked Rinku.

‘By keeping Self 1 busy,’ smiled Rakesh. ‘Increasing body awareness is a known method. Focusing on your breath, singing or humming aloud, focusing on movements of your hand or foot are commonly used techniques to quieten Self 1 from continuously judging.’

‘But judging can’t be so bad right?’ asked Rahul. ‘How can we improve if we don’t measure and judge ourselves?’

‘Rahul, any judgment – good or bad – interferes with Self 2’s performance,’ said Rakesh. ‘By itself, Self 2 can do a great job by accessing all its learning, knowledge and training, if we allow it to. Measure your performance, but don’t judge it as good or bad.’

‘Is there a process we can adopt for our next performance bhaiyya?’ asked Rinku.

‘Gallwey suggests four steps,’ said Rakesh. ‘First, remain completely non-judgmental. Second, create an image where you ‘feel’ the feeling of executing your task perfectly - so your Self 2 can ‘see’ and ‘feel’ exactly what it has to achieve. Third, quieten Self 1. And fourth, trust Self 2 to do its job well.’

‘What if Self 2 fails after all this?’ asked Rahul. 

‘Even if it fails, don’t judge,’ said Rakesh. ‘Judging and criticising only makes Self 1 feel important and Self 2 feel small. It compromises your performance. Instead, learn from success and failure. Sharpen your ‘feeling image’ and attempt again. As you reduce interference, your performances get less stressful and more productive. When your mind slows down, is calm and one with the body, your best performances occur.’

‘Thanks bhaiyya,’ said Rinku. ‘Now, without judging and criticizing myself, I’ll make my chai.’

Pro Tip: You have two selves inside you – the judge and the executor. If you can quieten your critical and judgmental self, your executor performs to potential. 

Exercise:  Ask students to identify the executor and the critic in them. Ask them to find ways to quieten the critic by distracting it by doing something physical.  For example – have them walk normally and measure their pace. Then have them walk while being aware of their big toe at each step while also measuring number of steps. Time them again. See how you can perform to potential by keeping the critic quiet.