How to Prepare for Work Like an Athlete

The workplace is shockingly similar to an athletic competition.

Teammates. Systems. Pressure. Performance. Competitors. Wins. Losses. Nerves.

Just like sport, how you show up on game day is rarely about what you do in the moment, it’s about how you prepared beforehand. So if you’ve ever trained for a game, race, or competition, you already have more transferable skills than you think.

It’s time to take what you already know from the court or field… and bring it into the boardroom, conference room, or presentation space.

Here’s how to prepare like an athlete and win your next work event.

1. Sleep is part of your performance plan

Athletes don’t treat sleep as optional before competition, and neither should you.

Sleep directly affects our memory, focus, emotional regulation, and confidence under pressure. Therefore, we must make sleep a priority. 

If you find you’re someone who struggles with sleep the night before (like me), make sure you are getting consistent zzz’s in the days leading up to the event. 

2. Hydration keeps your system steady

Dehydration increases stress responses in the body, which can make nerves feel worse.

Athletes know hydration is one of the keys to success. You wouldn’t run a marathon without a sip of water, and you shouldn’t head to that presentation without hydrating either. 

Start this process a day before. Make sure you are getting some of that quality H2O in your system. Don’t like the taste of water? Too bad. Just kidding! But really, water is awesome for you, so throw some lemon in and make it a bit more fun. 

3. Food is fuel, not an afterthought

To play hard for an entire game, athletes need to think about their fuel. You don’t want to lose the fourth quarter because your energy dips, but your competition’s doesn’t.  

I get it, nerves can make you want to skip food entirely. But your brain needs energy to perform! Energy comes from food. My personal fueling favs: banana and peanut butter, yogurt and berries, overnight oats. 

4. Your Pre-Game Plan

Athletes thrive on predictability. That’s why it’s called “home team advantage.”

You can create those same environmental circumstances by doing the following:

• Rock your go-to playlist- What pumps you up? Calms you down? Have this ready for the morning drive.

• A familiar outfit (“uniform”). Do not stress out in the morning. Know what you’re going to wear and what makes you feel comfortable. 

• Your go-to breakfast/coffee order. People, this is not the time to try the newest Frappuccino. There is comfort in consistency. 

Your reset routine. Have this on the ready for the inevitable moment of nerves so you can feel grounded, present, and in control.

5. Practice like it matters (because it does)

Athletes don’t just “go over plays.” They rehearse under pressure, so when it’s their moment, they are ready. MJ didn’t hit those game-winning shots by chance; he was prepared.

So… if you’re headed to a work event, check out the venue beforehand. If you’re giving a speech, practice it out loud, standing up, in front of the mirror.  If you’re giving a presentation, record yourself so you can see where you need to improve. 

Your brain loves familiarity and the feeling that it has done this before, which comes with practice.

6. What’s the game plan?

Athletes enter a competition with a game plan. They’ve studied the competition, they know the route, or they are familiar with the course. With information, they can create a plan for success. 

• You can do the same by knowing and understanding the expectations before a meeting or an event. 

  • Clarify with your boss what your role is and what they hope to achieve. 

  •  As a guest speaker, what is the message they are hoping to convey? 

  • As a facilitator, what information is most important?

  • If you’re headed to a networking event, what do you want the outcome to be? Meet three new people? Make a connection?

Defining what you see as success before you start helps create clarity and purpose.

7. When have you been successful before?

Our brains love to introduce false information, warnings, and hypothetical moments of catastrophe. I’ve worked with athletes who are convinced they will forget the play, miss their mark, or swing and miss each time. 

So, let’s battle back and remember what is true: When have you been successful before? 

Think of all of the practice you’ve done, the times you’ve crushed, the moments you excelled, and the confidence you felt. It’s easy to forget when you’ve rocked it and focus instead on those creeping thoughts. 

Remember: you’ve done this before and you’re awesome. 

Tip: if you’re just getting started in leadership, start small. Volunteer to run the information booth, take minutes at a meeting, participate in a lunch and learn. Of these experiences start to build you up. 

8. Use your support system

You’re not alone. Every athlete has coaches, teammates, support staff, trainers, parents, and friends cheering them on. 

You do too! Let your colleagues know how they can support you, ask for feedback before sending the presentation, have a friendly face sit in the front row, or make a plan to walk in with someone. 

There is strength in numbers, and we know social support is a powerful tool for confidence. 

9. Post-game recovery

Great athletes recover with purpose. They don’t just leave the field, they have a cool-down routine to help prepare them for the next event. 

Plan to do the same. 

• Ask yourself the following questions: what went well? What did I learn?

• Fuel with purpose: Your body has been through a workout. Now is the time to hydrate and fuel with nutritious food. 

• Get some sleep.

• Resist the urge to celebrate with (a lot), of food and alcohol. The relief of getting through a stressful event can make you feel on top of the world. But, you’re likely dehydrated, hungry, and sleep deprived. A potential recipe for disaster. Plan your post-event celebration with intention. 

10. Remember to be your own fan. 

Even the best of the best athletes have off days, no matter how much practice, effort, and preparation have been done. 

This might be the case for you, too. 

If it is, remember: You’re human. You’re trying. You’re learning. 

My coaching tip: You can sit in a loss, but only for 24 hours. Then we have to take the lessons we learned and move forward. 

Final Thought

Give yourself the best chance to be successful. 

You’re ready, now go out there, have fun, and try hard.