Why the Best Athletes Take 3 Seconds to Reset Under Pressure (And How You Can Too)
With Stuart Barnes
When the pressure’s on and stakes are high, what separates athletes who thrive from those who crumble? According to cricket coach Stuart Barnes, it often comes down to just three seconds.
In a recent episode of the Demystifying Mental Toughness Podcast, Stuart shared his proven approach to helping elite professional cricketers maintain composure when everything’s on the line. His insights reveal powerful strategies that apply far beyond the cricket pitch.
The Power of the 3-Second Reset
Picture this: A bowler has just been hit for a boundary. Pressure’s mounting. The natural instinct? Rush back and bowl the next ball as quickly as possible. But Stuart has discovered something counterintuitive sometimes slowing down is the fastest way to turn things around.
“Take two or three seconds to pause,” Stuart explains. “Break whatever state you’re currently in.” This brief reset allows athletes to ask three critical questions:
- What just happened?
- What would I do differently in the same situation?
- What’s my plan right now?
The transformation is immediate. When players design their next action with intention rather than reacting emotionally, their body language shifts. Confidence grows. They move from survival mode to performance mode.
As Stuart puts it: “Any plan is better than no plan.”
Focus on What You Actually Control
One of the most valuable lessons from the conversation centres on controlling the controllables. When athletes face setbacks like being dropped from the team, Stuart redirects their focus away from decisions outside their control.
“What are you really in control of?” he asks. The answer: sleep quality, nutrition, preparation, energy in the dressing room, and mindset. Plus what Stuart calls “the free stuff”—showing up early, working on skills, supporting teammates, maintaining positive energy.
These aren’t glamorous behaviours. They’re not Instagram-worthy. But they’re the foundation of genuine mental toughness.
Where Real Confidence Actually Comes From
Perhaps the most powerful insight challenges conventional thinking about confidence. Stuart argues that self-belief doesn’t primarily come from winning or achieving great performances.
“Confidence comes from fulfilling the commitments you make to yourself,” he explains. “Did you train well? Did you make a teammate smile? Were you present as a parent or partner?”
When you stack these small wins consistently, day after day, you build unshakeable confidence from within. There are no shortcuts or silver bullets just honest commitment to the process.
This connects directly to Stuart’s philosophy on performance reviews. While learning from past mistakes matters, dwelling on them doesn’t change outcomes. The crucial question is: What can you do right now to influence what happens next?
Practical Applications Beyond Cricket
Stuart’s strategies for performing better under pressure apply across all sports and high-stakes situations. Whether you’re taking a penalty kick, delivering a presentation, or facing any pressure moment, the principles remain:
- Pause to break negative momentum
- Focus on what you can control
- Build confidence through daily commitments
- Design your next action with intention
The world moves fast. Social media accelerates everything. But as Stuart reminds us, finding ways to slow the world down might be your greatest competitive advantage.
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Best Wishes
David Charlton
Global Sports Psychologist who is located near Newcastle Upon Tyne, UK and willing to travel Internationally. David also uses online video conferencing software (Zoom, Facetime, WhatsApp) on a regular basis and has clients who he has supported in the UK, UAE, Saudi Arabia, Australia and New Zealand.
Managing Director – Inspiring Sporting Excellence and Founder of The Sports Psychology Hub. With over 15 years experience supporting athletes, coaches, parents and teams to achieve their goals, quickly.
