The Bulletproof Musician

There are a lot of reasons why someone might decide to quit music at some point along the way. But could performance anxiety be one of them? Indeed, performance anxiety can feel pretty uncomfortable! And it’s one thing if we still sound pretty good on stage regardless, and have a positive experience of performing overall. But when we get nervous and sound like just a shell of ourselves in performance, it could make us wonder why we keep putting ourselves up there... So I was intrigued by a 2025 study which looked to see if deliberate practice might play a role in this equation between performance anxiety and performance success and thoughts about quitting. Check out the episode to see what they discovered! Additional links Deliberate practice [https://bulletproofmusician.com/how-many-hours-a-day-should-you-practice/] Self-regulated learning [https://bulletproofmusician.com/two-things-experts-do-differently-than-non-experts-when-practicing/] Practice That Sticks (self-paced course) [https://members.bulletproofmusician.com/edu/practice-that-sticks/?icn=pts&icm=podcast&ics=notes] References Hash, P. M. (2021). Student Retention in School Bands and Orchestras: A Literature Review. Update: Applications of Research in Music Education, 40(3), 11-19. https://doi.org/10.1177/87551233211042585 [https://doi.org/10.1177/87551233211042585] Hatfield, J. L., & Williamon, A. (2025). Competitiveness and performance anxiety as predictors of performance success and intent to quit playing: deliberate practice as mediator and moderator. Music Education Research, 1–16. https://doi.org/10.1080/14613808.2025.2543376 [https://doi.org/10.1080/14613808.2025.2543376] Hernández, S. O., Zarza-Alzugaray, F. J., & Casanova, O. (2018). Music performance anxiety. Substance use and career abandonment in Spanish music students. International Journal of Music Education, 36(3), 460–472. https://doi.org/10.1177/0255761418763903 [https://doi.org/10.1177/0255761418763903] Zimmerman, B. J. (2002). Becoming a Self-Regulated Learner: An Overview. Theory Into Practice, 41(2), 64–70. https://doi.org/10.1207/s15430421tip4102_2 [https://doi.org/10.1207/s15430421tip4102_2] More from The Bulletproof Musician * Get the free weekly newsletter [https://bulletproofmusician.com/subscribe/], for more nerdy details and bonus subscriber-only content. * Pressure Proof [https://bulletproofmusician.com/subscribe-pressure-proof-podcast/]: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage. * Learning Lab [https://members.bulletproofmusician.com/edu/learning-lab-all-access/?icn=learninglab&icm=podcast&ics=buzzsprout]: A continuing education community where musicians and learners are putting research into practice. * Live and self-paced courses [https://bulletproofmusician.com/courses/?icn=courses&icm=podcast&ics=buzzsprout]

Worrying is never much fun, but it’s especially not fun in the leadup to a performance or audition. And even more so when we get stuck in a “worry loop” and can’t seem to get ourselves out of it. It’s a little like the time my family visited Paris when I was a kid, and my dad got stuck in the roundabout around the Arc de Triomphe. I don’t know how long we drove around and around, but I do know that I fell asleep at some point, and when I woke up, we were still looping around. 🤣🥲 So what causes these worry loops? And is there a way to stay in a better headspace in the leadup to performances? Additional Links David Juncos & Elvire de Paiva e Pona: On ACT and a New Approach to Overcoming Performance Anxiety [https://bulletproofmusician.com/david-juncos-elvire-de-paiva-e-pona-on-act-and-a-new-approach-to-overcoming-performance-anxiety/] A Simple Strategy for Reducing Worries and Practicing With More Focus [https://bulletproofmusician.com/a-simple-strategy-for-worrying-less-and-practicing-more-productively/] References Davey, G. C., Eldridge, F., Drost, J., & MacDonald, B. A. (2006). What ends a worry bout? An analysis of changes in mood and stop rule use across the catastrophising interview task. Behaviour Research and Therapy, 45(6), 1231–1243. https://doi.org/10.1016/j.brat.2006.08.024 [https://doi.org/10.1016/j.brat.2006.08.024] Davey, G. C., & Meeten, F. (2016). The perseverative worry bout: A review of cognitive, affective and motivational factors that contribute to worry perseveration. Biological Psychology, 121, 233–243. https://doi.org/10.1016/j.biopsycho.2016.04.003 [https://doi.org/10.1016/j.biopsycho.2016.04.003] More from The Bulletproof Musician * Get the free weekly newsletter [https://bulletproofmusician.com/subscribe/], for more nerdy details and bonus subscriber-only content. * Pressure Proof [https://bulletproofmusician.com/subscribe-pressure-proof-podcast/]: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage. * Learning Lab [https://members.bulletproofmusician.com/edu/learning-lab-all-access/?icn=learninglab&icm=podcast&ics=buzzsprout]: A continuing education community where musicians and learners are putting research into practice. * Live and self-paced courses [https://bulletproofmusician.com/courses/?icn=courses&icm=podcast&ics=buzzsprout]

Are you a regular napper? Or maybe not such a fan? Either way, given that today is National Lazy Day, I thought it would be the perfect time to look at a couple studies which suggest that naps could play a significant role in accelerating the learning of physical skills. Check out the episode for all the nerdy details about how long of a nap might be best and who perhaps should not try this. References Milner, C. E., Fogel, S. M., & Cote, K. A. (2006). Habitual napping moderates motor performance improvements following a short daytime nap. Biological Psychology, 73(2), 141–156. https://doi.org/10.1016/j.biopsycho.2006.01.015 [https://doi.org/10.1016/j.biopsycho.2006.01.015] Morita, Y., Ogawa, K., & Uchida, S. (2016). Napping after complex motor learning enhances juggling performance. Sleep Science, 9(2), 112–116. https://doi.org/10.1016/j.slsci.2016.04.002 [https://doi.org/10.1016/j.slsci.2016.04.002] More from The Bulletproof Musician * Get the free weekly newsletter [https://bulletproofmusician.com/subscribe/], for more nerdy details and bonus subscriber-only content. * Pressure Proof [https://bulletproofmusician.com/subscribe-pressure-proof-podcast/]: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage. * Learning Lab [https://members.bulletproofmusician.com/edu/learning-lab-all-access/?icn=learninglab&icm=podcast&ics=buzzsprout]: A continuing education community where musicians and learners are putting research into practice. * Live and self-paced courses [https://bulletproofmusician.com/courses/?icn=courses&icm=podcast&ics=buzzsprout]

I never got all that serious about playing the piano, but I did take lessons for a number of years and remember the many challenges I ran into as the number and density of black dots on the page increased. Mostly I remember how dependent I was on my vision. On the violin, I didn’t look at my fingers or music much at all. But on the piano, I was constantly looking at either the music or my hands (I know, I know, I probably shouldn’t have let myself do that...). But have you ever wondered what it might be like to learn and perform music if you couldn’t see? Or what sighted musicians might be able to learn from musicians who are blind? In today’s episode I’ll be chatting with concert pianist Ignasi Cambra, who will share insights on learning and performing that we can all apply to our own practicing and performing, from the perspective of a blind musician. More from The Bulletproof Musician * Get the free weekly newsletter [https://bulletproofmusician.com/subscribe/], for more nerdy details and bonus subscriber-only content. * Pressure Proof [https://bulletproofmusician.com/subscribe-pressure-proof-podcast/]: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage. * Learning Lab [https://members.bulletproofmusician.com/edu/learning-lab-all-access/?icn=learninglab&icm=podcast&ics=buzzsprout]: A continuing education community where musicians and learners are putting research into practice. * Live and self-paced courses [https://bulletproofmusician.com/courses/?icn=courses&icm=podcast&ics=buzzsprout]

Whether learning a new sport or playing an instrument, traditionally, we're often taught to start by building up some fundamental skills first, before we start adding in expression. But there are others who argue that we should start with expression from the very beginning, rather than waiting. Who's right? Which ultimately leads to better performances? Get all the nerdy details, including the instructional videos used in the study right here: Notes First or Music First? Which Leads to Better Performance? [https://bulletproofmusician.com/notes-first-or-music-first-which-leads-to-better-performance/] More from The Bulletproof Musician * Get the free weekly newsletter [https://bulletproofmusician.com/subscribe/], for more nerdy details and bonus subscriber-only content. * Pressure Proof [https://bulletproofmusician.com/subscribe-pressure-proof-podcast/]: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage. * Learning Lab [https://members.bulletproofmusician.com/edu/learning-lab-all-access/?icn=learninglab&icm=podcast&ics=buzzsprout]: A continuing education community where musicians and learners are putting research into practice. * Live and self-paced courses [https://bulletproofmusician.com/courses/?icn=courses&icm=podcast&ics=buzzsprout]