Pressure is nothing new for Olympic athletes. As they prepare for the Olympic Games, their faces become a constant presence on billboards, in advertisements, and all over social media. The world’s eyes are on them, and the expectations are sky-high. However, for a sport like climbing—only recently added to the Olympics—this kind of attention is unprecedented. Unlike other competitions, the Olympics stand out as the ultimate stage, where the best of the best from every sport come together once every four years. Athletes dedicate years of training to peak at the right moment on the right day, in front of the world, on just a handful of boulders, speed runs, and two lead routes.

To handle the immense pressure, these athletes work closely with sports psychologists and coaches. They develop techniques like visualization, breathing exercises, and an intense focus on the present moment to stay on top of their game. With so much focus on this one week, it can be incredibly challenging to block out the noise of expectations—not just from the media and fans but from the athletes themselves. In the case of Janja Garnbret, the expectations might not even be spoken aloud anymore; they are simply assumed. After all, she’s Janja. She’s expected to win.

Janja Garnbret is the most decorated climber of all time. She’s not just a superstar within the climbing community; her influence extends far beyond it. She has redefined what’s possible in climbing and inspired an entirely new generation of climbers. The pressure on her is unimaginable, and the expectations are immense.

Yet, watching Janja compete is incredibly moving. After a challenging bouldering round, complicated by a minor injury, Janja admitted that she cried backstage. This moment of vulnerability is powerful. Crying, as science tells us, is a self-soothing mechanism—shedding emotional tears releases oxytocin and endorphins, chemicals that can ease both physical and emotional pain, promote a sense of well-being, and help reduce pain. Janja’s strength, however, lies not just in allowing herself to feel these emotions but in her ability to regulate them. She managed to stop crying, refocused on the “Here and Now,” and directed her energy towards the next challenge—the lead route. This shift in focus allowed her to push through and ultimately succeed.

Janja’s journey to become double Olympic champion is marked by her ability to manage both external and internal pressures. As she puts it: “I have to be completely focused, still in my own world, and just be the best version of myself again to win. I feel less pressure than in Tokyo. Firstly, because I have one Olympic gold medal and no one can take that away from me. I have achieved everything I ever dreamed of, and this will allow me to hopefully win another Olympic gold medal.”

Her mental strategies are clear—focus, self-belief, and staying in the present moment. By grounding herself in what she can control, rather than what others expect or what might happen, Janja maintains her composure. She acknowledges the immense pressure from the climbing community and her own sky-high expectations: “I felt so much pressure from the climbing community. I was the favorite to win. My own expectations were the biggest, the highest of all. Since 2016, when climbing was announced for the Olympics, my goal was clear: I wanted to win. Not just to have a medal, but to be on top.”

Janja also reflects on her growth as an athlete and a person: “I feel like I’m going into this Olympics as a different person, like a more grown-up version of myself. When I was injured last year, I learned the most about myself. Of course, you don’t really learn from your wins… Mostly, you learn from failure. You learn from downs more than ups. I definitely feel more mature. I feel very comfortable in my own skin. This is who I am. I just want to climb and be the best version of myself. I cannot control what others do, I cannot control the weather… but I can control myself, and this is what I will do. And whatever happens, happens.”

What’s even more inspiring is Janja’s clear sense of purpose. She climbs not just to win but because she loves the sport deeply. Her joy and passion are contagious, and she spreads that energy every time she competes. Each victory feels as fresh and exciting as if she hasn’t already won everything there is to win in climbing. The sportsmanship and camaraderie she showed with Brooke Raboutou on stage was the perfect finishing touch to an unforgettable competition. It’s a powerful reminder that even the greatest athletes are human.

But how does one handle this much pressure?

What strategies can help manage such enormous expectations?

(Though, we have to admit, we’re not entirely sure how Janja does it...😉 She’s what Taylor Swift is to the Swifties or Simone Biles to gymnastics—already a legend in climbing.)

One effective strategy is to focus on the “Here and Now.” While it’s common to think of progress as step-by-step, where each step logically follows the last and leads to the next, this mindset can often weigh heavily on an athlete. The thoughts of what’s coming next or the consequences of each action can sometimes become overwhelming.

Instead, concentrating entirely on the present—on the current action, the immediate preparation, the move in this moment—can be more effective. By actively directing attention to the task at hand, athletes can minimize the influence of potential outcomes. This applies to both negative and positive consequences because focusing too early on the result—like prematurely celebrating on the top hold before matching the hold—has cost many athletes their wins.

For Olympians in Paris, this approach might have been crucial. Take Janja Garnbret, for example, who hears from everyone in the lead-up to the Games: “You’re going to win gold.” If she were to focus too much on the expectation that she should naturally win Olympic gold, she would be under immense pressure, which could disrupt her preparation and performance. Instead, the focus on the “Here and Now,” blocking out other’s as well as probably her own expectations, and concentrating solely on the present moment can help her stay grounded and perform at her best.

But beyond focusing on the present, knowing your values and purpose is key. When athletes understand why they’re competing—not just for the medals, but for something deeper—they can find resilience even under the heaviest pressure. For Janja, this purpose seems to be clear, and it fuels her joy, her passion, and her success.

The “Here and Now” strategy isn’t just for athletes; it’s a mindset we can all adopt. Whether facing a significant challenge or simply navigating daily life, staying present and rooted in your values can help manage pressure and achieve goals without being overwhelmed by the weight of expectations. Just like Janja, we can find joy in the journey and stay focused on what truly matters—right here, right now.

How do you deal with pressure?

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CLIMBING UNDER SO MUCH PRESSURE

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