The Ten-Minute Pre-Event Ritual
Thirty easy ways to follow a ten-minute pre-event ritual, so you walk in calm, focused and ready.
A routine calms you. Ten minutes is plenty.
40 tips that really help
These ideas come from Feel the Fear and Do It Anyway (Susan Jeffers), The Upside of Stress (Kelly McGonigal), The 5 Second Rule (Mel Robbins), and everyday practice. Pick one tip and try it today.
A routine calms you
A short, fixed routine before a big moment tells your body what is coming and gives your mind something to do. Familiar steps make the unfamiliar event feel less strange.
Write a ten-minute routine for your next event.
Rituals reduce anxiety
Alison Wood Brooks, Francesca Gino and colleagues found in 2016 that people who performed a simple ritual before a stressful task, such as singing or doing maths, reported less anxiety and performed better. Rituals give a sense of control.
Make your own small ritual.
Athletes use routines
Basketball players bounce the ball the same way before a free throw, and tennis players repeat movements before each serve. These pre-performance routines help focus and steady nerves.
Watch a sport for a routine and borrow an idea.
Minute 1: arrive early
Arriving ten minutes early removes the stress of rushing. You can settle your body and notice the space.
Aim to arrive at least ten minutes early.
Minute 2: find the toilet and water
Know where basic things are. Familiarity reduces small worries.
Locate water and the toilet first.
Minute 3: check your equipment
Test your notes, microphone or slides. A quick check calms the “what if it fails” thoughts.
Do a quick equipment check.
Minute 4: breathe
Take five slow breaths, in for four and out for six. Your body will settle.
Breathe slowly for one minute.
Minute 5: release tension
Drop your shoulders, soften your jaw and shake out your hands. A quick release helps your voice.
Do a thirty-second body release.
Minute 6: warm your voice
Hum quietly, say your first sentence and do a few lip trills. A warm voice sounds steadier.
Hum for twenty seconds and say your first line.
Minute 7: ground your feet
Press your feet into the floor and notice your stance. A solid base steadies you.
Feel your feet on the ground for ten seconds.
Minute 8: say your calm phrase
Repeat your phrase silently a few times. Words you trust steady the mind.
Say your phrase three times.
Minute 9: picture the start
Imagine the first minute going smoothly. It gives you a clear target.
Picture yourself starting calmly.
Minute 10: smile and begin
A small smile and a last breath, then begin. Starting is easier when you have a routine.
Smile, breathe, begin.
Make it fit your event
For a call, your ten minutes may be at your desk. For an interview, in the car park. Adapt the steps.
Adjust the routine to your next event.
Make it your own
Add music, a walk, a snack or a word. The best routine feels personal.
Add one item that is uniquely you.
Write it on a card
A written routine means you do not need to remember it under stress. Keep it in your bag.
Write your routine on a card.
Practise it
Try the routine on low-stakes occasions so it feels natural. Familiarity builds trust.
Use it before a minor meeting.
Keep it the same
A consistent routine works because it is familiar. Change only when necessary.
Resist tinkering before big days.
Keep it short
Ten minutes is enough. Long routines can feel like another burden.
Cut anything that takes too long.
Keep it flexible
If you only have three minutes, do the key steps: breathe, release, phrase. A shortened version is better than none.
Create a three-minute version.
Include food and water
Eat a light meal and drink water beforehand. Steady blood sugar and hydration help calm the body.
Add a snack and water to your routine.
Include a short walk
A walk, even around the block, helps burn off adrenaline. It also clears your mind.
Add a five-minute walk.
Include quiet
A few minutes of silence, without your phone, can help you collect yourself. Silence is restorative.
Switch off your phone for the last ten minutes.
Include a favourite song
Music lifts mood and energy. Choose a song that feels both calm and strong.
Play your song on the way.
Include a kind message
Read a supportive note or message from a friend. It reminds you that you are cared for.
Keep a kind message saved for such moments.
Include a friend
If possible, share the last few minutes with a calm friend. Their presence steadies you.
Arrange to meet a friend before your event.
Avoid last-minute cramming
Cramming adds stress and rarely helps. Trust your preparation.
Stop revising ten minutes before.
Avoid caffeine overload
Too much caffeine can heighten jitters. Keep it modest on big days.
Limit yourself to one coffee.
Avoid doom-scrolling
Social media and news can raise nerves. Keep your phone away in the final minutes.
Put your phone in your bag.
Avoid negative company
Spend the last minutes away from anxious talk. Seek calm, positive people.
Choose your company carefully.
Dress comfortably
Comfortable clothing frees your attention for the task. Check that nothing pinches or itches.
Pick your outfit the night before.
Prepare the night before
Pack your bag, check your route and set out clothes. Less to do in the morning means less stress.
Prepare everything the evening before.
Sleep well
A good night’s sleep supports calm and clarity. Protect it before big days.
Aim for your usual bedtime or a little earlier.
Have a back-up plan
Know your plan B for transport and technology. It lowers the fear of failure.
Write one back-up for each risk.
Review your first sentence
One last look at your opening is reassuring. Do not review everything.
Read your first line once.
Be kind in your self-talk
Speak encouragingly. “You are prepared, you can do this.” Kindness is more effective than criticism.
Say one kind line.
Use a closing ritual
After the event, do something to mark the end, such as a short walk or tea. Closing signals to your body that the stress is over.
Plan a calming act for afterwards.
Review and adjust
After the event, ask what parts of your routine helped. Keep those and drop the rest.
Write what worked and what did not.
Share your routine
Telling a friend can help them design their own and strengthens your belief in yours.
Share your routine with a friend.
Keep a "what worked" log
After each event, write one line about which parts of your routine helped most. After five events you will have a personal recipe built from your own results, which is more persuasive than any advice.
Start a one-line log after your next event.
Easy things to say
When you are stuck, pick one of these. They work in many everyday situations.
“I have ten minutes to settle.”
“Let me stretch first.”
“Slow breaths now.”
“Quick look at my notes.”
“I am ready.”
“Let us begin.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Move
Breathe
Sip water
Review notes
Say calm phrase
Smile
Walk in
Further reading
- Feel the Fear and Do It Anyway (Susan Jeffers)
- The Upside of Stress (Kelly McGonigal)
- The 5 Second Rule (Mel Robbins)
The tips above are written in our own words and are general guidance. The books are suggestions for further reading.
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Start freeThese lessons share general learning and everyday ideas. They are not medical or mental health advice. If you feel very anxious, low or unwell, please talk to a doctor or a qualified professional.
More lessons in “Overcoming Nervousness”
Keep going. Small steps every day make a big change.
← Previous: Practise Out Loud, Not in Your HeadNext: Sleep, Water and Food Before Big Days →
- Nerves Are Energy in Disguise
- What Happens in Your Body When You Panic
- Fear Rises, Peaks and Falls
- Everyone Gets Nervous, Even the Best
- Name Your Nerve Triggers
- Nerves vs Real Danger
- Why Avoiding Makes It Worse
- The Long-Exhale Breath
- Five Slow Breaths Before Anything
- Shake It Out: Release Tension
- Cool Water, Calm Mind
- Ground Yourself With Your Five Senses
- Relax Your Jaw and Shoulders
- The Sixty-Second Reset
- Say "I Am Excited" Instead of "I Am Nervous"
- Replace What-If With What-Then
- The Worst-Case, Likely-Case Exercise
- Stop Predicting Failure
- A Calm Phrase to Repeat
- Picture It Going Well
- Plan for the Slip, Then Let It Go
- Write Your First Sentence Down
- Practise Out Loud, Not in Your Head
- The Ten-Minute Pre-Event Ritual
- Sleep, Water and Food Before Big Days
- Check Your Space and Tools
- Use a Cue Card, Not a Script
- Arrive Early and Settle In
- Before an Important Phone Call
- Before a Job Interview
- Before a Presentation
- Before Meeting Someone New
- Before a Hard Conversation
- Before Speaking in a Meeting
- Daily Habits That Lower Anxiety
- Move Your Body to Burn Off Nerves
- Limit Caffeine and Doom-Scrolling
- Keep a Courage Log
- Reward Yourself for Facing Fear
- When to Ask for Professional Help
