Episode #6 of The John McLauchlan Podcast is all about optimising your performance and dramatically improving productivity. This article supports the podcast by diving deeper into the subject.
Sleep, Sweat, and Succes – Optimising Your Mind for Peak Performance
Self-care and discipline can pay dividends compared with the constant hustle and grind. World-class achievers prioritise optimising their minds and bodies for sustained success.
Tom Bilyeu, co-founder of Beardbrand and investor on Shark Tank, emphasises the importance of setting high standards, but achieving those goals requires a sharp and focused mind.
The key lies in prioritising holistic health. Constant decision-making and evaluation, drain your mental resources. You wouldn't run a marathon on an empty stomach – so if you want to excel in business, you have to excel as an optimised human being.
Here Are 6 Evidence-backed Strategies to Boost Your Cognitive Abilities and UNLOCK Your Full Potential
Prioritise Sleep
A study published in Nature Neuroscience found that sleep deprivation significantly impairs cognitive function. Take it from someone who stays up too late, and the difference being disciplined with your sleep hygiene can make.
Dr. Matthew Walker, sleep expert and author of “Why We Sleep,” emphasises the importance of a consistent sleep schedule for optimal brain health.
Tip: Power down electronics and establish a relaxing bedtime routine an hour before sleep.
Fuel Your Body Right
Ditch the “eat for pleasure” mentality, and also forget about the published clinical journals, most of those are funded by the food and pharma companies who use you as their cash cow.
When it comes to food, learn what your body wants. Keep a journal of what you've eaten and document your levels of productivity and how you feel. If you do this after each meal, you'll quickly learn what works for you, and what doesn't.
Tip: Don't jump on the next fad diet you come across on social media. Also, be mindful that the health and medical industry has a vested interest in their business, not your health. This is why self-education is important, and your responsibility.
Exercise
Regular exercise isn't just about physical health. A meta-analysis published in Psychotherapy and Psychosomatics found that exercise improves cognitive function and memory.
But you already knew that…
Just like nutrition, learn what exercise is good for your body. If you haven't exercised for some time, take things steady by walking, but walking with purpose. One thing I've found, is we are far more capable to push ourselves physically and mentally than most of us realise. The best overall exercise for keeping fit and active is weight training.
Tip: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Tame Your Stress
Stress is the #1 killer of people today, and much of it comes from lifestyle, TV and social media. So turn the TV off and monitor your social media use, and if you're using socials for business, view it as a producer of content rather than a consumer.
Stress causes the build-up of the hormone cortisol. Chronic stress can cloud your judgment and hinder productivity. To mitigate this, meditation can be a powerful tool for managing stress and improving focus.
A review published in JAMA Internal Medicine found that mindfulness meditation programs effectively reduced stress and anxiety. Mindfulness is simply concentrating on one thing, activities can include fishing, cycling, running, having a massage or having a candlelit bath with no distractions.
The other tip for reducing stress is eliminating as much sugar in your diet and identifying which foods convert into sugar (such as oats) as they're digested. Using Ashwagandha as a supplement also mitigates the harmful effects of cortisol lowers stress and significantly improves mental acuity.
Build Strong Relationships
Humans are social creatures. Strong social connections provide emotional support and a sense of belonging, which can contribute to overall well-being. A study published in PNAS found that social connection can even boost cognitive function.
Tip: Make time for friends and family, and invest in building meaningful relationships.
Practice Gratitude
Gratitude journaling isn't just a fad. A study published in The Journal of Positive Psychology found that keeping a gratitude journal can improve sleep quality and increase positive emotions.
This is a subject we discussed in a recent live NLP session and the science behind how it works.
There are many things in life we don't understand, even though they can be evidence-based and proven in science, there are people who will reject such things because it's outside their level of understanding. But just because you don't believe something, doesn't mean it ceases to exist. My advice is to be mindful of modals you can use to improve your life because even the most sceptical of us, by practising meditation, mindfulness and gratitude has nothing to lose.
Tip: Before bed, write down three things you're grateful for. This simple practice can significantly impact your overall outlook.
By implementing these strategies, you can cultivate a resilient and focused mind, paving the way for extraordinary success in all areas of your life. Remember, true achievement starts from within.
