• 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.

• 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...

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

You are much better off oscillating between activity and recovery than when you are living in a linear fashion with your brakes on all the time.

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

Concentration is mainly your attention.

• 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...

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.

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

• 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 top players optimize the rest between each point.

• If we want to perform at our best, we must first and foremost manage our energy, not our time.
• Optimizing our performance, health, or happiness is not about the quantity of time, but about the quality of energy.