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One key to controlling academic performance is navigating adversity.  Strong performers excel at making decisions under pressure and performing under stress. Below are tips for obtaining mental toughness and achieving top performance:

1. Establish pre-performance and post-performance routines.  Pre- and post-performance routines kick-start a person's mindset during a transition period – to get ready to conquer and then to ratchet down once the performance is over.

2. Set and segment goals.  Set SMART (Specific, Measurable, Attainable, Realistic, Timely) goals that focus on process rather than outcome.  Break down each goal into manageable pieces so momentum and confidence is built with small victories.

3. Control stress. Apply the 'theory of fours' breathing technique.  The technique consists of four seconds of breathing in and four seconds of breathing out over four to six minutes. This controls stress symptoms by directing focus to breathing and by mimicking breathing during a stage of sleep.

4. Create an event in your mind.  Repeatedly imagine a stressful situation with all senses to prepare the body for a stressful event.  This is a form of stress inoculation by preparing the brain for a stressful situation.

5. Positive self-talk and thought management.  Use positive self-talk to re-frame and control irrational fears as they approach stressful situations.

6. Plan for contingencies.  Conduct contingency planning to help prepare for many scenarios, and avoid stressful situations if plans change.  If plans A and B don’t work, high performers move on to C and D without too much emotion.

7. Compartmentalize.  Put aside negative or unforeseen events until a project or assignment is complete. Once complete, debrief to determine what went wrong and learn from it.

8. Be self-aware.  Balance work and life.  By assessing and prioritizing life events, moods, sleep, stress, physical issues, substance abuse (including legal substances), concentration, and workplace climate, performance will increase through productivity and creativity.