How I tackle the pressure to perform

ARTICLE

1 February 2025

4 min read

Australian Paralympian Tristan Knowles is no stranger to performing under pressure, but it’s taken him a few years to understand that success isn’t always a gold.

When I started playing wheelchair basketball professionally, my idea of success was simple but unyielding: anything less than a win was a failure.

However as my career and life expanded, I realized things are rarely that black and white. I discovered winning wasn’t always possible, regardless of how well I prepared. And that defining success that way was just unrealistic.

Nowadays, whether I’m working on a project, or competing on the courts, my success isn’t hinged on an outcome but a motto. ‘No regrets’ sums up my commitment to try my best and appreciate every step along the way, even when things don’t go to plan.

Success isn’t linear

When we’re invested in a particular outcome, we can feel blindsided by the challenges that disrupt our path. Often this adversity can motivate us to try again, but sometimes this drive to excel can warp our perception of success.

After an 8-year stint playing professionally in Europe, I found myself back in Australia working as a financial advisor by day and playing elite level basketball at night. Despite my experience, training routine and past successes, I was more self-critical and obsessive about my performance than ever. I approached every game comparing the volume of training I had been doing while in Europe with what I was able to manage while balancing a full-time professional role and it was impacting my mental approach and confidence.

Eventually, I realised the only person imposing this pressure to succeed on me, was me. With support, time and practise, I was able to redefine my idea of success, focusing on effort over outcome. I learnt life, like sport, isn’t about a perfect game or win—it’s about approaching every opportunity as a chance to learn, reset, and do your best.

Navigating the pressure to perform

Sometimes, despite our best intentions, things don’t go to plan. Weeks of preparation can unravel in a second. Early in my career, anything that veered from ‘excellent’ — a dropped pass, a missed goal, a lost game — felt like the end. I’d spend hours wondering where I went wrong and berating myself to do better. In time, I realised that refusing to accept failure only exacerbated the pressure to perform. Now when things don’t go to plan, these strategies help me to refocus and try again:

Practise and preparation

Much of my confidence comes from being prepared, so when things change or don’t work out how I imagined, I can remind myself that I’ve worked hard and done my best.

Reflection

Setting goals and taking small steps is important, but it’s equally I to pause and appreciate each step and challenge you've conquered along the way. Be proud of your progress and remind yourself how far you’ve come.

Finding inspiration

Every success story has adversity. Exhibit A: Beethoven wrote his best work while losing his hearing. Stories of struggle and triumph are lessons that can inspire us to keep going.

Leaning on a cheer squad

Put your hand up, ask for help and get support from the people in your life. Whether it’s your partner, family or friends, your cheer squad has your back, especially when things get tough.

My 4 tools for a journey-first mindset

Like any athlete, I like to win. But there are days when the pressure to perform distracts me from enjoying the sport I love. When I find myself struggling to focus on what’s in front of me, I like to remind myself to:

Shift the negative self-talk
You might be your harshest critic, but you should also be your biggest fan. While positive self-talk can feel uncomfortable or even silly, it can change how we show up, keep us motivated and helps us bounce back from challenges.

Take a timeout
You don’t always have to push through when things get hard. Taking a moment to stop and breathe invites a sense of calm to a situation, so you can think clearly and try again.

Mental health kit
Having a few practical mental health tools can help improve mood and build resilience. Breathwork, meditation and gratitude are three simple and free tools that help me, and anyone can use them.

Progress over perfection
You may not achieve your desired outcome on the first try, but with persistence, you'll likely get there. Focus on taking small, intentional steps, staying present, and viewing obstacles as a natural part of the journey—challenges that you can and will overcome, even if they take time.

Tristan Knowles

Tristan is a childhood cancer survivor, 5-time Paralympian and Gold Medallist, 2 time World Champion and AIA Financial Wellbeing Advice Manager.

Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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