Slow is a Skill!
- Julie Jones
- Dec 15
- 4 min read
It’s somewhat ironic that I am publishing this Tip today. Because last night…I was not my skill of choice.
Every now and then, lately, I’ve been going from sad or uncertain to pissed in 0.02 seconds.
I know I’m not my best in that state, so I need this Tip today as much as you might!
Here’s the deal. I’m a mover and a doer. My mind runs a million miles a minute. And my Dad…not so much. We are not the same…enter the .02 second change in state 😊!
My mind works so fast that in high school, I asked my mom (who taught at my high school at the time) to get me out of typing class (yes, we used to take typing as a class… on a typewriter!). I told her my hands couldn’t keep up with my thoughts, and I needed to drop so it wouldn’t hurt my GPA.
Oh boy!
But I’ve learned something the hard way lately…and after my initial fury last night…I shifted modes…and it was better for all of us! And this lesson is important for all of us as we perform!
When I’m caring for my dad, and things feel heavy, uncertain, irritating or scary, I do better when I slow down. Not mentally slower at first…but physically slower. When I speak more softly and slowly, and move with a little more intention, things are better.
It’s hard because that’s not who I am, but my “let’s fix this” and “discipline is the way” person mode isn’t always what we need right now. Because sometimes, when I’m in that mode, I’m more reactive. Less patient. Less kind.
When I slow down, I’m better.
It made me think about something we don’t pay much attention to until we witness or are experiencing an emergency!
Here was ours.
One of our kids got smashed in the face with a foul ball in the dugout years ago by our best power hitter. I thought she was dead…really. I almost threw up before I got from the 3rd base coach’s box to our dugout on the other side of the field. Fortunately, well before the paramedics could reach us, one of our parents jumped into action.
Well…he didn’t really jump into anything. In fact, I thought he could have moved a bit more quickly.
But he was a professional…and I was a softball coach, so what I thought didn’t matter.
Because here’s how it works: paramedics don’t run to a scene. Not because they don’t care.
Because they care SO MUCH that they need their heart rate under control so they can think, decide and act with precision.
Speed without control helps no one.
It’s funny. The necessity of think --> decide --> act is almost exactly the way I talk about hitting, and this three-step process can be extrapolated to anything we do. Here’s my slight adjustment: Identify --> Decide --> Act.
To do anything at our best, we must be able to THINK or IDENTIFY what's important now!
Performance science backs up the need for this type of process if we want to be at our best.
When our arousal gets too high, our thinking narrows, decision-making degrades and emotional responses take over. We think we win with more speed and effort…and sometimes it’s true. But sometimes those things lead to a loss of access. To skills. To judgment. And in my current situation…empathy.
That’s the part we forget.
Research on exercise and stress shows that as physiological stress increases, we experience a progressive shift toward simpler, faster responses and move away from deliberative, accurate processing. This is the classic speed-accuracy tradeoff seen in both cognitive science and performance psychology. The shift isn’t tied to a single bpm threshold, but it becomes more pronounced as our heart rate climbs with intense arousal.
We talk a lot about finding your IZOF, our ideal level of intensity. What I’m reminded of is this: our best zone changes with the moment.
Some moments require edge. Some moments require calm. Some moments require us to downshift so we can show up the way the situation actually needs us to.
Slowing down doesn’t mean we care less. It means we’re regulating so our best selves can lead.
As athletes, this might look like slowing our walk back to the circle or to the foul line, taking a longer exhale or softening our eyes before the next rep.
As coaches, it might mean lowering our voice instead of raising it.
As parents and leaders, it might mean pausing before responding when our emotions are high.
Right now, for me, slowing down is how I stay present. It’s how I stay patient. It’s how I stay human when things feel out of my control.
Here's the play: So, here’s the play (use it in sport and in life). We can:
Name the moment: “I’m speeding up.” (Awareness is the unlock – it throws everything back to your thinking brain!)
Physiology first: 1 or 2 physiological sighs (inhale, quick top-off inhale, long exhale). Then make your last intentional breath exhale the longest one.
Slow your “outputs” on purpose: feet, hands, voice. Nothing dramatic, maybe just 10% slower. Research shows if we are in a conversation and put our hands down on the table, it will slow our speaking rate…try it!
One calm cue: “Smooth.” “Steady.” “Next.” (Pick one and commit.)
IZOF check: Ask, “Do I need more edge or more calm?” Then choose the gear that matches the demand.
Sometimes the most powerful performance move isn’t speeding up. It’s choosing to slow down on purpose so you can think clearly, respond intentionally and be exactly who the moment needs you to be.
Slow is not weak. Slow is skilled.
How can slowing down help you this week?
Manage the moments!
Julie
P.S. I’m building my 2026 calendar now. If your team could benefit from practical, research-backed tools to slow the game down, manage pressure and perform at their best, let’s get you on the books. Teams, coaches, leaders and camps are all in play. Reach out now, and let’s design something that fits exactly what you need. Shoot me an email or text – juliej@ssbperformance.com or 234-206-0946
Julie Jones
Mental Performance Coach
SSB Performance
juliej@ssbperformance.com • 234-206-0946
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