For all the brilliance and innovation humans have displayed over the centuries, one truth remains stubbornly constant: most of us struggle with change — especially under pressure. 

According to the Innovation Diffusion Theory, only 16% of people are natural changemakers, classified as either Innovators (2.5%) or Early Adopters (13.5%). The remaining 84% fall into categories like the Early Majority, Late Majority, or Laggards. In other words, the vast majority of us resist change until it's impossible to ignore. 

Long-term change, with time to plan, strategise and consult, is difficult enough. But change in crisis — sudden, sharp, and without warning — is in a league of its own. In my experience, sport is one of the best arenas for learning how to navigate this kind of pressure. When things go wrong in real time, there is no luxury of delay. You have to respond — and fast. 

That’s where my “Triple A” crisis response strategy comes in. I call it my AAA Battery Pack, and it has powered me through more breakdowns and breakthroughs than I can count. It’s a simple framework: Accept, Adapt, Act. And its simplicity is its strength. 

Accept – Acknowledge Reality Before You Can Change It 

The first and hardest step is acceptance. Whether the situation is a mess of your own making or the result of forces beyond your control, acknowledging reality is essential. The longer you linger in denial, blame, or outrage, the more time and energy you waste, and in crisis, both are precious commodities. 

Emotional reactions are natural, but they can cloud judgment. With a mind flooded with irrational emotions, time and energy is required before the rational mind can come and take over the driver’s seat once more. To be clear, acceptance isn’t about approval; it’s about clarity. It’s a truth-seeking mission. You don’t have to like what’s happening, you just have to recognise that it is happening. Only then can you respond with focus rather than flailing. 

Adapt – Modify the Plan Without Losing the Goal 

Once you’ve accepted your reality, it’s time to adapt. Review your original plan and identify which parts still serve you and which don’t. In acute situations, this often means shifting focus from long-term goals to immediate actions. 

I often ask myself, “What’s one small thing I can do right now to make this a little better?” Sometimes, the answer is to pause and gather more information. Other times, it’s reaching out for help or rallying support. The key is responsiveness, not rigidity. 

Be proactive, but also self-aware. Know your stress-response defaults, fight, flight, or freeze and how they might skew your decisions. If you tend to freeze, nudge yourself toward action. If you fight, resist the urge to bulldoze. If flight is your instinct, resist the temptation to withdraw. Self-awareness is your best compass in turbulent waters. 

Act – Build Momentum, Don’t Wait for Perfection 

Then comes the final step: act. Do something, anything, that pushes the situation forward. Inertia is the enemy in crisis. Even a small step can build momentum and dilute the fear that keeps you stuck. 

Perfection is the enemy of progress. In high-stakes situations, the perfect move often comes too late. Action beats inaction, every time. You can adjust as you go. 

But here’s the catch: don’t get too attached to the path you’ve chosen. Stay nimble. Monitor outcomes. Remain open to new information. If circumstances shift, and they often do, you may need to loop back to the beginning and start again with acceptance. Flexibility isn’t a weakness; it’s survival. 

Managing short-term change is never easy. I’ve watched plans, crafted in the quiet hours of the morning, sharpened through fatigue and forged in months of training, slip through my fingers like water. But this framework helped me find steadiness amid uncertainty. It didn’t remove the chaos, but it gave me structure within it. And sometimes, that’s all you need to keep showing up. 

For all the brilliance and innovation humans have displayed over the centuries, one truth remains stubbornly constant: most of us struggle with change — especially under pressure. 

According to the Innovation Diffusion Theory, only 16% of people are natural changemakers, classified as either Innovators (2.5%) or Early Adopters (13.5%). The remaining 84% fall into categories like the Early Majority, Late Majority, or Laggards. In other words, the vast majority of us resist change until it's impossible to ignore. 

Long-term change, with time to plan, strategise and consult, is difficult enough. But change in crisis — sudden, sharp, and without warning — is in a league of its own. In my experience, sport is one of the best arenas for learning how to navigate this kind of pressure. When things go wrong in real time, there is no luxury of delay. You have to respond — and fast. 

That’s where my “Triple A” crisis response strategy comes in. I call it my AAA Battery Pack, and it has powered me through more breakdowns and breakthroughs than I can count. It’s a simple framework: Accept, Adapt, Act. And its simplicity is its strength. 

Accept – Acknowledge Reality Before You Can Change It 

The first and hardest step is acceptance. Whether the situation is a mess of your own making or the result of forces beyond your control, acknowledging reality is essential. The longer you linger in denial, blame, or outrage, the more time and energy you waste, and in crisis, both are precious commodities. 

Emotional reactions are natural, but they can cloud judgment. With a mind flooded with irrational emotions, time and energy is required before the rational mind can come and take over the driver’s seat once more. To be clear, acceptance isn’t about approval; it’s about clarity. It’s a truth-seeking mission. You don’t have to like what’s happening, you just have to recognise that it is happening. Only then can you respond with focus rather than flailing. 

Adapt – Modify the Plan Without Losing the Goal 

Once you’ve accepted your reality, it’s time to adapt. Review your original plan and identify which parts still serve you and which don’t. In acute situations, this often means shifting focus from long-term goals to immediate actions. 

I often ask myself, “What’s one small thing I can do right now to make this a little better?” Sometimes, the answer is to pause and gather more information. Other times, it’s reaching out for help or rallying support. The key is responsiveness, not rigidity. 

Be proactive, but also self-aware. Know your stress-response defaults, fight, flight, or freeze and how they might skew your decisions. If you tend to freeze, nudge yourself toward action. If you fight, resist the urge to bulldoze. If flight is your instinct, resist the temptation to withdraw. Self-awareness is your best compass in turbulent waters. 

Act – Build Momentum, Don’t Wait for Perfection 

Then comes the final step: act. Do something, anything, that pushes the situation forward. Inertia is the enemy in crisis. Even a small step can build momentum and dilute the fear that keeps you stuck. 

Perfection is the enemy of progress. In high-stakes situations, the perfect move often comes too late. Action beats inaction, every time. You can adjust as you go. 

But here’s the catch: don’t get too attached to the path you’ve chosen. Stay nimble. Monitor outcomes. Remain open to new information. If circumstances shift, and they often do, you may need to loop back to the beginning and start again with acceptance. Flexibility isn’t a weakness; it’s survival. 

Managing short-term change is never easy. I’ve watched plans, crafted in the quiet hours of the morning, sharpened through fatigue and forged in months of training, slip through my fingers like water. But this framework helped me find steadiness amid uncertainty. It didn’t remove the chaos, but it gave me structure within it. And sometimes, that’s all you need to keep showing up. 

For all the brilliance and innovation humans have displayed over the centuries, one truth remains stubbornly constant: most of us struggle with change — especially under pressure. 

According to the Innovation Diffusion Theory, only 16% of people are natural changemakers, classified as either Innovators (2.5%) or Early Adopters (13.5%). The remaining 84% fall into categories like the Early Majority, Late Majority, or Laggards. In other words, the vast majority of us resist change until it's impossible to ignore. 

Long-term change, with time to plan, strategise and consult, is difficult enough. But change in crisis — sudden, sharp, and without warning — is in a league of its own. In my experience, sport is one of the best arenas for learning how to navigate this kind of pressure. When things go wrong in real time, there is no luxury of delay. You have to respond — and fast. 

That’s where my “Triple A” crisis response strategy comes in. I call it my AAA Battery Pack, and it has powered me through more breakdowns and breakthroughs than I can count. It’s a simple framework: Accept, Adapt, Act. And its simplicity is its strength. 

Accept – Acknowledge Reality Before You Can Change It 

The first and hardest step is acceptance. Whether the situation is a mess of your own making or the result of forces beyond your control, acknowledging reality is essential. The longer you linger in denial, blame, or outrage, the more time and energy you waste, and in crisis, both are precious commodities. 

Emotional reactions are natural, but they can cloud judgment. With a mind flooded with irrational emotions, time and energy is required before the rational mind can come and take over the driver’s seat once more. To be clear, acceptance isn’t about approval; it’s about clarity. It’s a truth-seeking mission. You don’t have to like what’s happening, you just have to recognise that it is happening. Only then can you respond with focus rather than flailing. 

Adapt – Modify the Plan Without Losing the Goal 

Once you’ve accepted your reality, it’s time to adapt. Review your original plan and identify which parts still serve you and which don’t. In acute situations, this often means shifting focus from long-term goals to immediate actions. 

I often ask myself, “What’s one small thing I can do right now to make this a little better?” Sometimes, the answer is to pause and gather more information. Other times, it’s reaching out for help or rallying support. The key is responsiveness, not rigidity. 

Be proactive, but also self-aware. Know your stress-response defaults, fight, flight, or freeze and how they might skew your decisions. If you tend to freeze, nudge yourself toward action. If you fight, resist the urge to bulldoze. If flight is your instinct, resist the temptation to withdraw. Self-awareness is your best compass in turbulent waters. 

Act – Build Momentum, Don’t Wait for Perfection 

Then comes the final step: act. Do something, anything, that pushes the situation forward. Inertia is the enemy in crisis. Even a small step can build momentum and dilute the fear that keeps you stuck. 

Perfection is the enemy of progress. In high-stakes situations, the perfect move often comes too late. Action beats inaction, every time. You can adjust as you go. 

But here’s the catch: don’t get too attached to the path you’ve chosen. Stay nimble. Monitor outcomes. Remain open to new information. If circumstances shift, and they often do, you may need to loop back to the beginning and start again with acceptance. Flexibility isn’t a weakness; it’s survival. 

Managing short-term change is never easy. I’ve watched plans, crafted in the quiet hours of the morning, sharpened through fatigue and forged in months of training, slip through my fingers like water. But this framework helped me find steadiness amid uncertainty. It didn’t remove the chaos, but it gave me structure within it. And sometimes, that’s all you need to keep showing up.