Energy, Not Time, Is The Fundamental Currency Of High Performance

The better your nutrition, sleep, and exercise are, the more physical energy you'll have.

Potential energy rituals to replenish your physical energy:

• Going for a daily walk/jog
• Scheduling a weekly tennis session
• Deep breathing
• Daily Sleep rituals ...

Humans are not meant to run at high speeds continuously for long periods of time, instead we are performing at our best when we move between expending energy and intermittently renewing energy.

To do this, we need to live a rhythmic life with periods of intense activity followed by peri...

• Spiritual energy is the connection to a deeply held set of values and to a purpose beyond our self-interest.
• It gives us the motivation to act.
• To optimize our spiritual energy, we need a set of strong values and a purpose for why we do what we do.
• Find out what your ...

• The ultradian rhythm is a cycle that repeats itself countless times during the day.
• To get the most out of your working day, go full out for 90-120 minutes (fully engage) and then take a 15-20 minute break (strategically disengage).
• Take 2-3 short 1-5 minute breaks during thi...

Set an exact time and exact place for when you'll do something dramatically increases your chances of actually doing it.

To manage your energy as skillfully as possible, you must rely on positive energy rituals that happen automatically without the use of any willpower on your part.

• Positive emotions fuel performance.
• The more positive emotions you're feeling on a regular basis, the more emotional energy you have and the higher your performance will be.
• If you don't have access to sufficient positive emotions, ask yourself if you are devoting enough hour...

Concentration is mainly your attention.

To perform at your best, you must be able to sustain concentration, and move flexibly between broad and narrow focus.

Potential energy rituals to replenish your mental energy:

• Meditate daily for 20mins.
• Commit to a da...

• We are oscillatory human beings who should live their lives as a series of sprints, not one never-ending marathon
• To optimize our energy throughout the day, we should follow the ultradian rhythm and take a 15-20 minute break every 90-120 minutes
• Installing energy rituals is t...

• The body and mind should take  frequent breaks.
• The point of these breaks is to renew your energy.
• Turn these breaks into rituals.
• Use rituals to refill your energy without using up any energy or willpower.

Rituals are powerful because they insure ...

The top players optimize the rest between each point.

Tony Schwartz and Jim Loehr have found that the top players are able to lower their heart rates between points by up to twenty beats per minute while the average player’s heart rate stays the same.

If you want to perform at your highest level, you have to optimize each of these four sources of energy:

Physical: How’s your body doing? How’s your muscle to fat ratio? How does your nutrition look like?

Emotional: How’s your emotional life doing? Do...