Performing Under Pressure with Dr. Haley Perlus Ph.D., Performance Psychology Expert
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Episode Summary
In this episode of the Live Greatly Podcast, Kristel Bauer sits down with Dr. Haley Perlus, PhD, a performance psychology expert with a background in sports psychology, to explore how to perform at your best in high-pressure moments.
Haley shares how pressure can actually become a performance-enhancement tool—when you learn to shift the story you tell yourself about stress. Together, Kristel and Haley discuss how to reframe pressure as a signal that you care, how to move from fear and contraction into confidence and focus, and why the right mindset helps pressure “flow” through you rather than get stuck.
You’ll also learn practical, in-the-moment strategies like a reset routine (mind-to-body and body-to-mind techniques), how to improve decision-making under stress by strengthening attentional control, and how high performers stay resilient in the face of distractions, feedback, and inevitable “fire drills.”
This conversation is packed with actionable tools for leaders, athletes, entrepreneurs, and high-achievers who want to show up with clarity, confidence, and composure—especially when it matters most.
Key Takeaways From This Episode
How to reframe pressure as fuel (instead of a threat)
Why your story about pressure shapes your emotions and performance
Letting go of outcomes and shifting into process-focused “now goals”
A reset routine to calm anxiety and refocus fast
Breathing and muscle-release techniques you can use in the moment
How affirmations and attentional cues improve performance under stress
Better decision-making through attentional control and relevance filtering
Why recovery creates energy—and energy drives resilience
How to handle feedback without losing confidence (evaluate vs. judge)
When pressure might be unnecessary—and how to release it
About the Host
Kristel Bauer is a corporate wellness and performance expert, keynote speaker, and TEDx speaker who delivers engaging, science-backed keynotes that drive measurable results for organizations. With a rare combination of clinical medical training and real-world business expertise, Kristel helps leaders and teams improve performance, resilience, well-being, and workplace culture—without burnout.
As an Integrative Medicine Fellow and Physician Assistant with clinical experience in Integrative Psychiatry, Kristel brings medical credibility and evidence-based insight to the stage. She translates cutting-edge research on mindset, behavior change, and peak performance into practical, actionable strategies audiences can immediately apply. Her high-energy keynotes are tailored to support leadership development, team engagement, productivity, and sustainable success—while inspiring audiences to “Live Greatly.”
Kristel is the award-winning author of Work-Life Tango: Finding Happiness, Harmony, and Peak Performance Wherever You Work (John Murray Business, November 19, 2024) and the creator and host of the globally ranked self-improvement podcast Live Greatly. She is a contributing writer for Entrepreneur, was named a Forbes Top 10 Social Media Influencer, and was recognized as a 2026 Top Impact Speaker by Real Leaders—highlighting her influence at the intersection of leadership, well-being, and business performance.
Kristel’s prior clients include AbbVie, BP, Cognizant Technology, General Mills, Home Depot, Santander Bank, among many more. She has appeared on major media outlets including NBC News Daily, ABC News Live, FOX Weather, ABC 7 Chicago, and WGN Daytime Chicago. Based in the Chicago area and available for engagements worldwide, Kristel Bauer is an ideal keynote speaker for conferences, events and leadership summits seeking a dynamic, medically credible voice on peak performance, happiness, well-being, and leadership in today’s workplace.
Learn more at: https://www.livegreatly.co
Edited Transcript
Performing Under Pressure with Dr. Haley Perlus, PhD
Live Greatly Podcast — Hosted by Kristel Bauer
Kristel Bauer: Time to awaken to your ultimate potential. I’m incredibly excited to have Dr. Haley Perlus here today. She has a PhD in sports psychology, and we’re going to be talking about performing under pressure—how to have success under stress, how leaders and individuals can train their minds to adapt and thrive under pressure, a reset routine, tips to improve decision-making in stressful moments, and lots more. Let’s jump into it.
Haley, I’m so pumped to have you here. Thank you for taking some time with me today.
Dr. Haley Perlus: I’m excited too, Kristel. Thanks for having me.
Kristel Bauer: We’re going to talk about performing under pressure and peak performance. For those who aren’t familiar with your work, can you share what you’re doing and where you’re spending most of your time?
Dr. Haley Perlus: I like to look at pressure as a performance enhancement tool. My PhD is in sports psychology, and I apply sports-specific techniques to help athletes, business professionals, and individuals use expectations—both internal and external—as motivation, to build confidence, heighten concentration, and achieve their goals.
Reframing Pressure: The Story You Tell Yourself
Kristel Bauer: Pressure comes up for everyone—especially when something matters. What are some ways we can set ourselves up for success in high-stakes moments?
Dr. Haley Perlus: It starts with the story we have about pressure. One story is limiting—it creates contraction mentally, emotionally, and physically. Physically, you brace and tense, and that reduces coordination and fluidity. Mentally, you can’t think clearly, you lose focus, or you become too narrowly focused. Emotionally, you feel fear, frustration, worry, and anxiety instead of passion, challenge, excitement, and confidence.
So we need a story that elicits passion, challenge, excitement, and confidence.
A powerful reframe is: I feel pressure because I care. We don’t feel pressure about things we don’t care about. And if I care, it’s because I believe I can do something here.
Then we get tactical: Where is the proof you’ve earned this pressure? What skills do you have? List them. When you identify the reasons you’ve earned it, you create confidence—and pressure becomes energy that moves through you rather than getting stuck.
Letting Go of Outcomes & Focusing on the Process
Kristel Bauer: I’ve heard a lot about letting go of the outcome so you can stay present. What are your thoughts?
Dr. Haley Perlus: Outcome goals are great when they motivate you, but they’re harmful when they distract you or create fear. The idea is to let go—but the question is how.
It requires an honest conversation with yourself: You have to want success more than you fear what you’re afraid of—failure, embarrassment, shame, whatever it is. And then you need something specific to focus on in the process—a “now goal”—a real process goal that keeps you anchored in what you can control.
Reset Routine: What to Do in the Moment
Kristel Bauer: What can someone do in the moment—during a meeting, presentation, or competition—when they feel anxious or thrown off?
Dr. Haley Perlus: A reset routine. There are two approaches:
Body to mind:
A quick breath technique: inhale deeply through the nose, go a little further, then exhale as slowly as possible through the mouth.
Progressive muscle relaxation: tense a body part (like fists) for about 10 seconds, then relax. When you’re anxious, the body is tense—tensing and releasing gives you somewhere to go.
Mind to body:
Affirmations and verbal cues—like athletes using a prepared phrase to tune out noise and tune back in.
In a keynote moment, I’ll ask a question to engage the audience and get out of my head. Or I’ll lock eyes with someone who’s engaged to reconnect.
The key is to prepare the reset routine ahead of time—so you’re not trying to figure it out in the moment.
Better Decisions Under Stress: Focus on What’s Relevant
Kristel Bauer: Any thoughts on improving decision-making under stress?
Dr. Haley Perlus: What separates the great from the very good is attentional control—your ability to focus. You have to identify what’s relevant and what’s irrelevant. In a meeting, focus on what matters: what information is relevant, who is relevant, what cues matter. With training, you narrow your focus and decisions become clearer.
Juggling, Not Multitasking
Dr. Haley Perlus: I also think of it as juggling—not multitasking. I keep three priorities max. If something new comes in, something else has to drop temporarily. You don’t hold three balls in your hand at once.
Great Performers Anticipate Distractions—and Prioritize Recovery
Dr. Haley Perlus: Another key is anticipating distractions. It’s like traffic—you know it’s coming. Expect the pings, interruptions, and fire drills so you’re ready instead of reactive.
And you need energy. Energy comes from recovery. The great performers intentionally take small recovery moments—deep breathing, fresh air, a quick reset—so they can keep showing up with focus and resilience.
Handling Feedback Without Losing Confidence
Dr. Haley Perlus: There’s a difference between evaluating and judging. Judging brings emotion, can trigger imposter syndrome, and can crush confidence. Evaluating is growth-oriented: “How do I improve?” Some feedback is irrelevant—but don’t dismiss it until you evaluate it.
When Pressure Is Unnecessary
Dr. Haley Perlus: Sometimes you’re putting pressure on yourself that you haven’t earned—or don’t need yet. If you can’t find the proof you’ve earned it, maybe you can reframe it as experience and learning. That release creates space to grow into the pressure over time.
Final Question
Kristel Bauer: Knowing what you know now, what advice would you give your 10-years-ago self?
Dr. Haley Perlus: Have goals—they give direction. But stay open-minded. I thought I’d only work in sports, but being open to opportunities in corporate and wellness brought growth I would’ve missed. Don’t get too distracted—but be open enough to see what’s possible.
Kristel Bauer: Haley, thank you so much for taking time with me today and sharing these insights. I’ll include links in the episode details. And until next time, this is Kristel Bauer with Live Greatly, inspiring you to awaken your ultimate potential.
Disclaimer: The contents of this podcast are intended for informational and educational purposes only. Always seek the guidance of your physician for any recommendations specific to you or for any questions regarding your specific health, your sleep patterns changes to diet and exercise, or any medical conditions. Always consult your physician before starting any supplements or new lifestyle programs. All information, views and statements shared on the Live Greatly podcast are purely the opinions of the authors, and are not medical advice or treatment recommendations. They have not been evaluated by the food and drug administration. Opinions of guests are their own and Kristel Bauer & this podcast does not endorse or accept responsibility for statements made by guests. Neither Kristel Bauer nor this podcast takes responsibility for possible health consequences of a person or persons following the information in this educational content. Always consult your physician for recommendations specific to you.