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喔耶耶耶喔
Okay
So you know that feeling right like when you start the day
And you're just crushing it
You're like superproductive just checking off youyour to do list
Yeah
Feeling right you're in the zzin a whole productivity ninja
And even thing like uh i don't even need a lunch
And i'm just onna power through this them on a role
Yeah
Been there
But then like clock work that afternoon slump hits you know
And i'm talking about
Yeah
Suddenly you can't focus your brain is fried your irritable
And it feels like only cafe in can save you totally that's second or maybe third cup of coffee
Yeah
So this is some familiar to you all it's so common
I think almost everyone's experience that initial surge of coffegy
And then the inevitable crash later ter the day
Yeah
I think think lot lot us kind
Kind of beat
Ourselves up about it
You know like what's wrong with me
Why can i just keep this momentum going right
It's these this is
It is perpersonal failing like you just don't have ough wilpopoor or discipline or some exactly
But what if that's completely the wrong way to look at it
What if this isn't about some lack of personal productivity
But a fundamental misunderstanding of how we can truly achieve high performance like consistently over over long long uall
I think you're on to something there
There
Because there's a lot of interesting research that suggest exactly that ok
So tell me more well
The research of doctor jim lower and tony h orts is a great place to start
Okay
I've heard of doctor lawger
Yeah
He's the cofounder of the human performance institute
And he's worked with like everyone from top athletes to a fortune five hundred ceo s
Oh wow
That's impressive
Yeah
Any coaufered red book with tonnish words called the power of full engagement
I've heard of that book and their research really challenges the idea that we should just be pushing ourselves harder and harder all the time
Um
So it's not about just grinding it out
No
Not at all in fact
Their research found that the most successful people the ones who consistently perform at a high level
Have a completely different approach
Okay so for today's deep dive
We're going to really explore these findings
Right
We're going to figure out
How these top performers manage to achieve so much without burning out
And how we can apply these same principles to our own lives
We can be more effective and honestly feel feel lot better too that's the goal
And i think you'll find it really insightful
Okay so where do we start
嗯 Well
One of the most interesting things that doctor lower discovered early on was this kind of puzzle
He observed with elite athletes
Okay
He was working with these incredibly talented and dedicated athletes
Right
The best of the best
Exactly
But some of them were consistently tly underperforming uh that's interesting
Yeah Ah it
It asn't n't
They
They lked skill
Wewe't putting tting the effort
It was Was
Also was holding them back
So what was it
是的 对的
He started to notice that the athletes who consistently performed at a high level
Had this almost counterintuitive habit
Oh
Really what was that they would take these very deliberate breaks
During their training and competitions
Like actual breaks are just slowing down
Allow no actual breaks moments
Where they would completely disengage um
That's not what i would expect right
Ah we often think that to be successssyet to be on all all time
Yeah
Ah hohustling always grinding exactly
But doctor overnotice that the top tennis players for example
But this fasfascinating thing between points and even between sets
What would they do
They would just kind of zone out
Almost like they were meditating huh
So they weren't like you know cyking themselves up or strategizing for the next point
Not at all it was more like they were just letting go completely
Wow
That's pretty wild
It is
And at first he wasn't sure what to make of it
But then he started using heart rate monitors to track the athletes physiological responses okay
And that's when things got really interesting
Because he found that when these high performing athletes engaged in these brief moments of disengaged man
Their heart rates would drop significantly
So
So their bodies were actually recoing
Exactly tly even in those short intervals
And sometimes their heart rates would drop as much as twenty beats per minute
Which is a pretty substantial shift
Yeah
That's amazing
And i'm gesing the aaletes tes weren't taking these athates didn't see that same king of recovery
You're exactly right the lower performing athletes
They just kind of maintain that same high level of intensity
Throughout their training in matches
So their heart rates stayed elevated the whole time
Yeah
They weren't giving their bodies in minds
A chance to rest in recover
And then had a real impact on their performance
I'm suming abablutely as the matches went on the athlete
Te weren't taking those breaks started making more errors
Their focus would waiver
And they just couldn't maintain that same level of precision in control
That makes sense
They were just running at a steam exactly and darker lower realized that this pattern wasn't limited to tennis players
He sought across a wide range of sports
And even in other high pressure fields like business in the military
So this is like a universal principle of high performance
It seems to be be the the key take away
Is that the ability to be fully engaged to bring your a game is actually fuelled by these frequent moments of diengagement
It's like you can't be on all the time
You need those moments of ricue recovery to recharge your batteries
Exactly
And that's a really important concept for anyone who's trying to achieve at a high level
Whether it's their their
Their
Their perononal life or anything else
This
This n't just about being lazy or taking a break when you feel like it
No
It's about being strategic with your energy
It's about recognizing that you're ability to perform
But your best is a limited resource
And the you need to manage it wisely okay
So how do we do that well
That's where tony shorts comes in he took doctor laory's research
And started applying it to the business world
And i'm guess
And that wasn't always easy
You're right a lot of executives
Especially those who builbuiltheir carereers on hours
Ours in nodayys of mentality were very resistant to this idea
Yeah
You can totally picture those executives
Right the ones who bregged about sleeping at their desks
And never taking vacation
Exactly they saw taking breaks as a sign of weakness
Like you weren't it
It did enough a tough
Enough like a badge of honor for being a workholic
Yeah
But sorort started to notice that these same executives despite all their hard work were often incredibly stressed out
And not nearly as effective as they could be
That's so interesting
They were constantly distracted
Their relationships were suffering
And a lot of them were on the verge of burnout
Wow
So they were actually sacrificing their long term well being in a feffetiveness for this short term illusion of productivity precisely
And that's where the real turning point came
When sorts was able to convince of these executive to actually try try corporate short recovery rituals into their work day
And what happened the results were pretty remarkable
They found that they were actually able to get more done in less time
And they were less stressed and more engaged in their work
That's amazing
So it's like those little breaks were actually making them more productive
Exactly
And there's a great story about an executive name bruce
Who really illustrates this point
Okay
Tell me more so bruce was leading a team
That was constantly under pressure to meet deadlines
And they were all working incredibly long hour
Yeah
Sounds familiar
But they we're getting the results they wanted
And everyone is feeling burned out
So what it breasts do he decided to try something radical
He made a mandatory for everyone on the team to take a fifty minute break after every ninety minutes of focused work
Wow
That's pretty bold
It was
But the results were incredible
Bruce said that his team was able to accomplish more work and less time
And that everyone was happier and more engaged
So it was a win win exactly
And this really highlights the key take away here taking breaks isn't slacking off
It's actually essential for high performance
It's about working smarter
Not harder
Exactly
And for anyone listening
Who still believe that they can just power through for hours on in
Without any drop in effectiveness
The seararch really suggests that
That's a misconception
Right you might feel productive in the moment
But you likely undermining your own all effetiveness ss the long long run
Exactly
And not only that
But when we don't allow ourselves to disengage enough
We start to experience some pretty negative consequences
Like what well for one
Our thinking becomes less clear and more imprecise
Oh Yeah
I definitely feel that
When i'm tired
It's like my brain just can't process information
It's quickly
Exactly
And we also start to make more mistakes
Which if are 're tically ins up costing us more time in the long run
Oh
For sure
It's like you have to go back and fix all the things
You messed up
Because you were too tired to do it in the first place
Exactly
And we also become much more acceptable to distraction
Oh Yeah
That's me all day long if i'm tired
I can't focus on anything for more than a few minutes
Right if i got brabrajust just can't through at all the noise so basically
When we don't take breaks
We're actually making ourselves less productive
Exactly
And that's why it's so important to be intentional about building recovery rituals into our day okay
So what exactly our recovery rituals they're basically short deliberate aks that are designed to help us replenish our energy and focus and the key where there is deliberate right
This isn't just about mindlessly scrolling through socisocial media
You got it
It's about choosing activities
They're actually going to help us recover and recharge
Okay
So how do we do that well the research suggest that there are two key times to incorporate recovery rituals into our day okay
What are they
The first is after every ninety minutes of focused work
Ninety minutes i've heard that before yeah seems to realin with a natural cycle of peak perperformance
Our brains can only really focus intensely for about nineminutes before
Before they need break ak kk that makes sense
And what's the second time
Anytime you start to notice those early signs of fatigue or burn out
Like when you start to feel iriritable
Or you can't focus
Or you just want to give up
Exactly those are all signs that your energy es depleted and you need to take a break
Okay
And what's the purpose of these recovery rituis
It just to give our minds a break
It's more than that it's about actively restoring our four key energy sources okay
I'm intrigue
What are the four energy sources
They are physical
Emotional
Mental and spiritual um okay
I think i understand the first three
But what exactly is spiritual energy
It's a good question in this contact
Spiritual energy is about connecting with something larger than yourself
Something they gives you a sense of purpose and meaning okay
Like that
So it's not necessarily about religion
Not at all it could be anything that helps you feel connected to something bigger than yourself
Like your family
Your
Your community nature or even your work
If you find it truly meaningful
Yeah i get it
It's about tapping into that deper sense of why you're doing
What you're doing exactly and what all four these energy sources are restored we
What return to our tasks with renewed focus and effectiveness that makes sense okay
So let's talk about some specific examples of recovery rituals
What are some things we can do to replenish each of these four energy sources
Great question
Let's start with physical energy okay
One of the simplest and most effective ways to recharge physically is to just get up and move your body okay
So like going for a walk
Exactly a brisk walk around the block or even just around your office can make a big difference and what about something more intense like a work
Kyeah shshworkout can definitely be beneficial
But it's important to listen to your body and not overdo it right you don't wna end up
Feeling more exhausted than you did before exactly a good rule of them is to aim for something that gets your heart rate up
Doesn't leave you feeling completely drained okay
And the source also mentioned the importance of staying hydrated
Yes
That's absolutely crucial our brains and hets are about seventy five percent water
So even mild dehydration can lead to a significant drop in energy levels
Wow
And it realize it was that much
So we should all be drinking more water
Definitely aim for at least
A glasses
A day
And more
If your physically active or live in a hot climate okay
Good to know now what about demotional energy
How can we rereplish that one of the best ways to boost your emotional energy is to connect with someone
You enjoy spending time with okay
So like calling a friends or having lunch with a colleague
Exactly even a short conversation or text exchange can make a difference
And what about doing something fun or something that makes you laugh
Absolutely laugh ter is a great way to release stress and boost your mood
Yeah
I always feel better after a good laugh and don't underestiate ate power wer of anticipation
Anticiyeah like planning something fun for the future
Yeah
Eit's a vacation
A concert or just a dinner with friends
So i like that having something to look forward to can definitely make a difference
Absolutely now let's move on the mental energy
Okay
One of the most effective ways to recharge mentally is to simply give your mind a break from work
So like putting away your phone in closing your laptop exactly and doing something that allows your mind to wonder freely okay
So like what kind of things going for a walk and nature listening to music
Reading a book or even just taking an app nap are the best they really are
And even a short nap can make a big difference in your mental clarity and focus
Okay
And the source also mentiones meditation
Yes
Meditation is a great way to train your mind to focus
And the lego of stressful thoughts
I've heard that
But i've never really tried it
It's definitely worth exploring
There are lots of different types of meditations
So you can find that works for you okay
I'll have to look into that
And finally let's talk about spiritual energy okay
Remember this is about connecting with something larger than yourself
Somebody gives you a sense of purpose meaning right one simple but powerful ritual is to take a few minutes each day to reflect on your values
Now you like
Like what important to me exactly
What do you stand for what kind of impact you want to have on the world um that's a good one
And you can also think about the people
You care about the most and what you're willing to do for them okay so like my family and friends exactly and what sacrifices would you make for them
What legacy you want leave behind wow
Those are some deep questions
They are
But they can be really helpful in connecting us to our deper cense of purpose okay so we've covered a lot of ground here
But i think the key take away is that these recovery rituals don't have to be complicated or time consuming you got it even small deliberate breaks throughout the day can make a big difference in our energy levels at our ability to perform at our best so far listeners out there here's our challenge that a few minutes to brain storm a two or three specific recovery rituals
That you can realistically incorporate into your routine
Yeah
And as your brainstorming try to think about activities that address each of the four energy categories
Physical emotional mentaant spiritual right
Because the goal is to create a balanced approach to recovery
That supports all aspects of our well being exactly and remember the more consistent you are with these rituals
The more benefit you'll see
So it's about building these practices into your daily routine
Precisely and the more you practice the easier
It will become okay
So wrap things up
I think the most important message here is that taking breaks isn't a sign of weakness
It's actually a sign of intelligence
I totally agree it's about recognizing that we're not machines
Were human beings
And we need to take care of ourselves
If we want to perform at our best and by being intentional about our recovery
We can not only booost our productivity
But also improver overall health and well being absolutely
So here's a final thought for you to consider how might intentionally incorporating periods of rest and disengagment ment
But undamentally reshape not just your productivity
But also you're overall well being and sense of purpose in that's a great question to ponder and perhaps
Even more immediately what small act of disengagement ment you choose to priorities starting today
That's the challenge
I encourage you to take it on alright
That's it for this deep dive
Thanks for joining us
It was a pleasure being here we'll see the next time
Until then
Then take care by
