From Tying Shoes to Pre-Game Chants: Do Rituals Really Boost Performance?

Even simple actions can make a measurable difference in how we handle stress and perform under pressure.

By: Heidi H.

Have you ever cracked your knuckles before an exam, bounced the ball a certain number of times before a game, or taken a few deep breaths right before a presentation?

Across the world, elite athletes are famous for their quirky pre-game habits: soccer star Cristiano Ronaldo insists on stepping onto the field with his right foot first, and tennis legend Serena Williams needs to bounce the ball exactly five times before her first serve. But are these actions mere superstition—or is there real psychological power behind them?

A recent study by Yun et al. (2025) involving over 640 Chinese athletes suggests that rituals aren’t just fluff or folklore. They may be key tools for enhancing performance under pressure.

What Did They Find?

The study found that most participants used ritualised behaviours before competitions. These rituals were mostly secular, not religious or superstitious, and tended to include both physical movements and mental components (e.g., repeating actions, saying affirmations, or touching personal items).

A lab experiment tested how different types of rituals influenced performance under pressure. Results showed both universal rituals (structured routines given to all participants) and personalised rituals (athletes' own habits) improved self-control and performance compared to a control group.

Why Might Rituals Work in Boosting Performance?

1. Enhanced self-control: The core finding from the study is that ritualised behaviour leads individuals to gain self-control. In high-pressure situations (like competitions), this structure helps athletes stay calm and grounded. Even if the action seems meaningless, its consistency offers comfort, like an anchor during a storm.

   
   

2. They sharpen focus and direct attention: Rituals often involve small tasks (e.g., deep breathing, tapping your shoe, visualising success), which focus your mind on the present moment. This narrows attention, reducing mental distractions and preventing overthinking. Instead of “What if I fail?”, rituals help you zero in on the process and get ready to go!

   
   

3. They have symbolic and personal meaning: Even simple rituals can carry psychological weight. Personalised rituals often reflect deeper beliefs, memories, or motivations, which can boost confidence and make actions feel purposeful. Saying “I’d win!” before a sprint or affirming yourself before going on stage might sound small, but if it reminds you of training hard or a previous win, it becomes powerful.

How Can You Apply This?

Whether you’re an athlete, student, performer, or simply someone facing high-pressure situations, having a personal ritual can help you stay grounded and perform at your best.

Here’s a quick guide to creating your pre-performance ritual:

• Keep it simple: Pick small, repeatable actions such as deep breathing, counting, or a quick stretch.

• Make it personal: Include something meaningful to you, like a positive affirmation or a lucky charm.

• Practise regularly: Repetition trains your mind to enter “focus mode” when it matters most.

• Use it strategically: Apply your ritual before exams, presentations, competitions, or any stressful event.

• Aim for calm and confidence: Your ritual should leave you feeling centered, composed, and ready to perform.

By practising your ritual consistently, you’re essentially building a mental switch that helps you transition from distraction to focus, so that you can step into high-pressure moments with confidence.

Rituals might look silly from the outside sometimes, but from the inside, they’re powerful tools that blend structure, meaning, and mental preparation. As this study shows, even simple actions can make a measurable difference in how we handle stress and perform under pressure.

So next time you’re about to take on something big, don’t be afraid to tie your shoes “just because”, breathe deep, or tap your right foot three times. If it helps you focus, it’s not just superstition—It’s science.

Reference: Yun, D., Zhang, L., Qiu, Y., Zheng, J., & Li, C. (2025). Make sport-related self-control better: Ritualized behavior in Chinese athletes. Acta Psychologica, 258, 105145. https://doi.org/10.1016/j.actpsy.2025.105145