| Ruth Biza
We all want to perform at our peak every single day. When we wake up, we want to get out there and achieve maximum productivity while setting the groundwork for another successful day tomorrow.
However, life gets in the way; it becomes hard to achieve this kind of peak performance every single day. It can be defeating and often cause us to fall into a productive slump.
Life happens, there’s no way around it. However, you can train your mind and body to move forward with peak performance no matter what. Here are a few simple techniques you can incorporate:
Feed Your Body
Eating the right foods at the right times prepares your body and brain for the marathon of responsibility ahead. Did you know what we eat affects our memory and brain function? But don’t worry, you can eat for optimal health by eating fish high in omega fatty acids, cutting back on sugar, and having sufficient amounts of fruits and vegetables. Make the decision to prioritize foods rich in vitamins and minerals as much as possible.
Exercising increases blood flow to the brain while developing your muscles. Make it a priority to keep your body moving daily. You don’t have to join a gym or signed up for a marathon right away; simply walk for 20 minutes, cycle, swim, or a quick 7 minute high intensity workout can do it. Plus you’ll feel better and look incredible.
Develop a Flow Strategy
You have to get in the flow to be a peak performer. Getting into your flow means you’re in command or in the zone and execute all your tasks with focused precision. Some meditate, others clear the clutter off the desk as a symbol of clearing their minds; do whatever you need to do to achieve this optimum level of clarity focus and if you’re not sure where to go then try these techniques on how to reach flow state.
Mindfulness! Be aware of your surroundings, remove any distractions and keep your mind focused on the task at hand. Our minds tend to drift but we are human; so simply guide your thoughts back to the present moment and keep practicing redirecting your mind.
Set SMART Goals
We create goals to help set the course for our lives. SMART Goals help us refine and crystalize our ideas so we can use our time and resources efficiently to increase the possibility of achieving our goals.No matter the size, your goals should be:
You cannot perform at your peak if you don’t take care of yourself. Take a break to care for your needs so you can be the best version of yourself for those around you. Get a massage, unplug, just make time to treat yourself.
Get Up Early
The early bird gets the worm. How and when you start your day influences the success of your day, work and life. The Miracle Morning by Hal Elrod is a great resource on developing a morning routine for anyone including night owls. and if you don't have time to implement everything, try the 6 minute Miracle Morning routine
- One Minute Silence: before you do anything else, sit in silence and meditate or say a prayer to calm your mind.
- One Minute Affirmations: read out loud the affirmations that make you feel life you can accomplish anything. Repeat them and let the words sink in
- One Minute Visualization: visualize your goals, how you will accomplish them and what it will look and feel like
- One Minute Scribing: a fancy way of saying writing. journal positively and purposeful about everything you're proud of and grateful for.
- One Minute Reading: read something encouraging or inspiring or learn something new.
- One Minute Exercise: Conclude your 6 minute morning with a quick exercise to get your heart rate up e.g. Jumping jacks or pushups.
Contrary to popular belief, our brains do not excel at multitasking. Shifting back and forth from one task to another is distracting and you’re likely to demonstrate poor performance on the new task or both. According to Deep Work by Cal Newport,
“To produce at your peak level you need to work for extended periods with full concentration on a single task free from distraction.By focusing intensely on a specific skill, you’re forcing the specific relevant circuit to fire, again and again, in isolation. This repetitive use of a specific circuit triggers cells called oligodendrocytes to begin wrapping layers of myelin around the neurons in the circuits—effectively cementing the skill.”
Get Good Quality Sleep
Sleep is a crucial part of peak performance. Getting enough sleep increase focus and productivity, memory and learning, motivation, reaction times and regulates stress. Insufficient sleep is linked to weight gain, subpar performance and health complications like heart disease, diabetes and stroke. Average recommended sleep for adults is 7- 9 hours
Make It Fun
Peak performance doesn’t have to be serious and mundane. Make it fun! Incorporate anything that excites you and keeps you on track. Don’t sacrifice your personal happiness along the way.
Consider taking a look at these helpful reads and resources for further guidance and tips on Achieving Peak Performance:
- Ultimate Goal Setting and Tracking Planner
- The 7-Minute Workout That Science Says Actually Works
- Deep Work: Rules for Focused Success in a Distracted World by Cal Newport
- The Miracle Morning by Hal Elrod
- How To Perform At Your Peak Every Day: 10 Tips For Working Smarter In 2014
- 12 Actions to Achieve Peak Performance