Peak Performance: Take Advantage of the New Science of



10 thoughts on “Peak Performance: Take Advantage of the New Science of Success

  1. Riku Sayuj Riku Sayuj says:

    PEAK PERFORMANCE All You Need to KnowThe Summary at the end of the book isthan all you need from the book So here goes 1 SYSTEMATICALLY GROW BY ALTERNATING BETWEEN STRESS AND REST Stress Yourself A Seek out just manageable challenges in areas of your life in which you want grow Just manageable challenges are those that barely exceed your current abilities If you feel fully in control, make the next challenge a bit harder If you feel anxious or so aroused that you can t focus, dia PEAK PERFORMANCE All You Need to KnowThe Summary at the end of the book isthan all you need from the book So here goes 1 SYSTEMATICALLY GROW BY ALTERNATING BETWEEN STRESS AND REST Stress Yourself A Seek out just manageable challenges in areas of your life in which you want grow Just manageable challenges are those that barely exceed your current abilities If you feel fully in control, make the next challenge a bit harder If you feel anxious or so aroused that you can t focus, dial things down a notch B Cultivate deep focus and perfect practice Define a purpose and concrete objectives each time you set out to do meaningful work Focus and concentrate deeply, even if doing so isn t always enjoyable Remove distractors such as smartphones remember that out of sight is truly out of mind Do only one thing at a time Next time you feel like multitasking, remind yourself that research shows it s not effective Remember that quality trumps quantity C Work in discrete blocks Divide your work into blocks of 50 to 90 minutes this may vary by task Start even smaller if you find yourself struggling to maintain attention If deep focus work is new to you, start with blocks as short as 10 to 15 minutes As you cultivate a deep focus practice, gradually increase the duration you go deep For almost all activities, 2 hours should be the uppermost limit for a working block D Nurture a growth or challenge mindset Keep in mind that how you view something fundamentally changes how your body responds to it In situations when you feel the sensation of stress, remind yourself that this is your body s natural way of preparing for a challenge Take a deep breath and channel the heightened arousal and sharper perception into the task at hand Push yourself to view stress productively, and even to welcome it You ll not only perform better but also improve your health.Have the Courage to Rest A Grow your mindful muscle with meditation so that you caneasily choose rest Find a time when other distractions are minimized, such as first thing in the morning, after brushing your teeth, or before going to bed Sit in a comfortable position and, ideally, in a quiet space Set a timer so you aren t distracted by thoughts about the passage of time Begin breathing deeply, in and out through your nose Focus on nothing but your breath when thoughts arise, notice them, but then let them go Direct your focus back to the sensation of the breath Start with just 1 minute and gradually increase duration, adding 30 to 45 seconds every few days Frequency trumps duration It s best to meditate daily, even if that means keeping individual sessions short B Apply your growing mindful muscle in everyday life Have calm conversations during stressful periods remember that you are separate from the emotions and sensations that you are experiencing Realize when you want to turn it off and then choose to leave stress behind Taking a few deep breaths helps because it activates the prefrontal cortex, your brain s command and control center C Take smart breaks and let your subconscious go to work When you are working on a strenuous task and hit an impasse, have the courage to step away Step away from whatever it is you were doing for at least 5 minutes Thestressful the task, the longer your break should be For really draining tasks, consider stepping away until the next morning During your breaks, perform activities that demand little to no focus, such as going for a walk, or a shower You may have an aha moment of insight during your break If you do, great Even if you don t have an aha moment during your break, your subconscious mind is still at work When you return to whatever it is you were doing, you ll belikely to make progress D Prioritize sleep Reframe sleep as something that is productive Aim for at least 7 to 9 hours of sleep per night For those doing intense physical activity, 10 hours is not too much The best way to figure out the right amount of sleep for you is to spend 10 to 14 days going to sleep when you are tired and waking up without an alarm clock Take the average sleep time That s what you need E Take extended time off Regardless of the work you do, take at least one off day every week To the extent that you can, time your off days and vacations strategically to follow periods of accumulated stress Theyou stress, theyou should rest On both single off days and extended vacations, truly disconnect from work Unplug both physically and mentally and engage in activities that you find relaxing and restorative 2 PRIME FOR PERFORMANCE Optimize Your Routine A Develop warmup regimens for important activities performances Determine what state of mind and body your performance demands Develop a sequence of activities that puts your mind and body in that state Be consistent Use the same routine each and every time you engage in the activity to which it is linked Remember the impact of mood on performance positivity goes a long way B Create a place of your ownFind physical spaces to dedicate to unique activities Surround yourself with objects that invite desired behaviors Consistently work in that same place, using the same materials Over time, your environment will enhance your productivity on a deep neurological level C Condition yourself to perform Link key behaviors to specific cues and or routines Be consistent and frequent execute the same cue routine every time prior to the behavior to which it is paired If possible, link key activities to the same context e.g., time of day, physical environment, etc If your pursuit requires variable settings, develop portable cues routines that can be executed anywhere e.g., a deep breathing routine, self talk, etc Consistency is king The best routine means nothing if you don t regularly practice it.Design Your Day A Become a minimalist to be a maximalist Reflect on all the decisions that you make throughout a day Identify ones that are unimportant, that don t really matter to you To the extent that you can, automate those decisions that don t really matter Common examples include decisions about Clothing What to eat at meals When to complete daily activities e.g., always exercise at the same time of the day so you literally don t need to think about it Whether to attend social gatherings It s not always a good idea, but during important periods of work, many great performers adopt a strict policy of saying no to social events , etc Don t devote brain power to gossip, politics, or worrying about what others think of you Consider the second and third order effects e.g., commute, financial pressures, etc of larger life decisions, such as where to live B Match activities with energy levels Determine your chronotype e.g., whether you are a morning lark or night owl Design your day accordingly be very intentional about when you schedule certain activities, matching the demands of the activity with your energy level Protect the time during which you are most alert for the most important work Schedule less demanding tasks during periods in which you are less alert Don t fight fatigue Rather, use this time for recovery and to generate creative ideas that you can act on during your next cycle of high energy and focus Remember that working in alignment with your chronotype not only maximizes performance, it also ensures an appropriate balance between stress and rest C Surround yourself wisely Recognize the enormous power of the people with whom you surround yourself Do what you can to cultivate your own village of support so that you surround yourself with a culture of performance Positive energy, motivation, and drive are all contagious Remember that by being positive and showing motivation, you are not only helping yourself, you are also helping everyone else in your life Don t put up with too much negativity or pessimism A chain is only as strong as its weakest link D Show up There is no replacement for showing up, day in and day out, to hone your craft Remember that attitudes often follow behaviors sometimes the best thing that you can do is to simply get started 3 HARNESS THE POWER OF PURPOSE Transcend Your self A Overcome your ego Remember that your ego or self or central governor serves as a protective mechanism that holds you back from reaching your true limits When faced with great challenges, your ego is biologically programmed to shut you down, telling you to turn in the other direction By focusing on a self transcending purpose, or a reason for doing something beyond your self, you can override your ego and break through your self imposed limits To the extent you can, link your activities to a greater purpose This way, when you are faced with formidable challenges and your mind is telling you to quit, you can ask yourself why you are doing it If the answer is for someone or something greater than myself, you ll belikely to push onward Thinking less about your self is one of the best ways to improve yourself B Enhance your motivation Recall that you are constantly balancing perception of effort, or how hard something feels, with motivation Thus, if you want to endureeffort, you may need to increase your motivation To increase motivation, link your work to a greater purpose or cause Not only will focusing on activities that help others make the world a better place, it will also help make you a better performer Think about why you are doing what you are doing, especially when you are feeling fatigued C Give back to avoid burnout Find opportunities to give back in the context of your work These can beintensive activities like coaching and mentoring, or less intensive acts like posting sincere advice in online forums The only criteria is that the giving is closely linked to your work and that you give without the expectation of getting anything back While giving is especially powerful for preventing and reversing burnout, you should still aim to avoid burnout by supporting stress with appropriate rest.Develop and Harness Your Purpose A Develop your purpose with these stepsSelect your core values Personalize your core values Rank your core values Write your purpose statement B Strategically call upon your purpose Use visual cues to remind yourself of your purpose when you are most likely to need a boost Develop a mantra based on your purpose and use it for self talk when the going gets tough Reflect on your purpose nightly try using expressive writing Think about how closely you lived in alignment with your purpose, striving to move closer to consistent alignment over time Do all of this, and do them well,When all about you are watching Netflix,And you will be ready for Peak Performance, my son Rudyard Kiping


  2. Ying Ying Ying Ying says:

    The content could have easily been condensed to a blog post I have three main take aways from the audiobook 1 Use a good mixture of work and rest2 Tap into the power of transcendental goals that go beyond oneself 3 Align your actions with your own personal values


  3. ☘Misericordia☘ ~ The Serendipity Aegis ~ ⚡ϟ⚡ϟ⚡⛈ ✺❂❤❣ ☘Misericordia☘ ~ The Serendipity Aegis ~ ⚡ϟ⚡ϟ⚡⛈ ✺❂❤❣ says:

    My thoughts on the issue First, monotonous pursuit of excellence is not as cool as it s cracked up to be Second, succeeding at one thing doesn t readily mean we are going to succeed at every weeny thing we do Third, young kids get into consulting and go on thinking the world is my frigging oyster Then somethings goes not according to the plan and BAM We have a kid researching peak performance Really, drawing cool presentations is no performance Yes, it s a treasured skill in My thoughts on the issue First, monotonous pursuit of excellence is not as cool as it s cracked up to be Second, succeeding at one thing doesn t readily mean we are going to succeed at every weeny thing we do Third, young kids get into consulting and go on thinking the world is my frigging oyster Then somethings goes not according to the plan and BAM We have a kid researching peak performance Really, drawing cool presentations is no performance Yes, it s a treasured skill in the modern world of infantile experts but it shouldn t be confused with results results Fourth, you try to turn into a machine, you might succeed for some time Then you ll have your backlash And you ll wish you were smarter from the start Fifth, overmedicating is an evil trend Uppers, downers, nootropics, all sorts of performance improvement substances are trash None of us should be exposed to those Sixth, do different stuff Do same stuff during enough time and with appropriate concentration Then do something else.Q , Prefontaine Classic , ,c Q , Borders Borders 35 ,, , , ,c Q , , ,c Q


  4. Mehrsa Mehrsa says:

    I should have known better than to think that this book would have anything new in it, but nope it s all the same stuff, Flow, Growth mindset, sleep, deliberative practice, etc I have read most of the source research for this book so it was just a compilation of stuff I ve read a hundred times from a hundred different articles and books in this field But really, it s my fault that I keep picking up these soft behavioral psych books that regurgitate the same studies that may or not even be re I should have known better than to think that this book would have anything new in it, but nope it s all the same stuff, Flow, Growth mindset, sleep, deliberative practice, etc I have read most of the source research for this book so it was just a compilation of stuff I ve read a hundred times from a hundred different articles and books in this field But really, it s my fault that I keep picking up these soft behavioral psych books that regurgitate the same studies that may or not even be replicable


  5. Travis Bow Travis Bow says:

    This was a fun, practical, short, inspiring book Just enough research and storytelling to convince you that the few well organized pieces of advice will really help you do better at life without burning out.An ultra condensed version of those pieces of advice To grow, you should alternate periods of stress and rest Tackle just manageable challenges you should not feel fully in control on purpose, then rest on purpose Work with single minded focus in small time blocks 50 90 minutes ideal, This was a fun, practical, short, inspiring book Just enough research and storytelling to convince you that the few well organized pieces of advice will really help you do better at life without burning out.An ultra condensed version of those pieces of advice To grow, you should alternate periods of stress and rest Tackle just manageable challenges you should not feel fully in control on purpose, then rest on purpose Work with single minded focus in small time blocks 50 90 minutes ideal, 2 hours upper limit Don t multitask and get your phone out of sight View stress as expected and use it as extra energy studies show that your outlook determines stress s effect, not the amount of stress itself Rest often in short chunks walks, nature, meditation work well, browsing social media doesn t as well as longer rests sabbath , extended vacations Sleep7 9 hours at least, 10 hours for intense physical activity You getdone with sleep than without To improve sleep, use your bed for sleep and sex only and keep your phone literally out of your bedroom.Plan your routine and day Develop warmup routines and a place of your own for your best work Become a minimalist to be a maximalist Eliminate non important daily decisions if you can clothing, food, schedule and prioritize goals Figure out when you re most alert morning evening and do your most important work then.Do some strategery Have uplifting, motivated friends and be one Studies repeatedly show that drive and positivity as well as apathy and negativity are extremely contagious Stop thinking about yourself Studies show that doing things for a purpose bigger for yourself can override your central governor and allow you to do , better Your body mind are always balancing perception of effort with motivation, and motivation is strongest for something other than self Develop purposes, remind yourself of it them with visual cues, and evaluate your performance nightlyStudies I found particularly interesting 89% of college students experience phantom vibration syndrome feel their phone vibrate when it didn t, or wasn t even there i.e phone addiction is strong screen time makes sleep harder people who read from an ebook 4 hours before bed had a harder time sleeping than people who read from a paper book List of core values to use in creating your purpose spend 20 minutes choosing 5, writing a sentence or two showing your specific goal for each, rank most to least important, then write a 1 3 sentence purpose statement You might have a general life purpose statement, or a specific one like a purpose for writing a book or doing a race achievement, commitment, community,consistency, courage, creativity, education, efficiency, enjoyment, enthusiasm, expertise, honesty, independence, inspiration, kindness, loyalty, motivation, optimism, positivity, pragmatism, relationships, responsibility, security, self control, spirituality, tradition, reliability, reputation, vitality


  6. Thomas Thomas says:

    Wound up being a disappointingly shallow survey of a bunch of topics I d mostly read about elsewhere indetail Might be a useful read for someone who hasn t run across a lot of these ideas before.


  7. Tim Cigelske Tim Cigelske says:

    There s a passage on page 130 of Peak Performance that summarizes pretty much the entire book During the process of writing this book, whenever we hit an impasse that we couldn t overcome with a standard break or, even worse, felt writer s block looming, we turned to reading our favorite books in genres similar to this one In particular, The Upside of Stress by Kelly McGonigal, PhD, Give and Take by Adam Grant, The Sports Gene by David Epstein, Quiet by Susan Cain, Drive by Daniel Pink, and P There s a passage on page 130 of Peak Performance that summarizes pretty much the entire book During the process of writing this book, whenever we hit an impasse that we couldn t overcome with a standard break or, even worse, felt writer s block looming, we turned to reading our favorite books in genres similar to this one In particular, The Upside of Stress by Kelly McGonigal, PhD, Give and Take by Adam Grant, The Sports Gene by David Epstein, Quiet by Susan Cain, Drive by Daniel Pink, and Presence by Amy Cuddy This book feels like a summary of all those books in this genre If you re not familiar with those works, Peak Performance is a good primer If you are familiar with those authors, you ll have a sense of deja vu while reading familiar anecdotes pulled from other articles and best sellers I enjoyed this book because it provided good reminders from research the importance of sleep, the stress rest growth response, the power of purpose but it hardly breaks new ground


  8. Bob Page Bob Page says:

    The science of ego depletion was known to be very dubious in 2016, yet here a chapter presents it without any disclaimer in 2017 Another chapter has an overly optimistic summary of Dweck s mindset research When you get dubious one social psychology theory after another, it s hard to trust anything else in the book.On the plus side, it did remind me that random reward reinforcement is really bad for me, and it s always good to be reminded.


  9. Santhosh Guru Santhosh Guru says:

    Fantastic read about a topic of interest for me Provides a lot of actionable tips and suggestions Connects with all my favorite threads of Anders Ericsson, Carol Dweck, Angela Duckworth in a science backed way.


  10. Stefan Kanev Stefan Kanev says:

    I like this book for two reasons 1 it s short and 2 it s an amalgam of other great books on the subject.Some of the key ideas are Stress is important, as it causes growth It will be hard to improve without applying stress to yourself Rest is equally, if not , important It s easy to overlook and it s easier to skip Have the courage to rest Practicing requires deep focus just practice makes permanent perfect practice makes perfect Sleep is super important Design you I like this book for two reasons 1 it s short and 2 it s an amalgam of other great books on the subject.Some of the key ideas are Stress is important, as it causes growth It will be hard to improve without applying stress to yourself Rest is equally, if not , important It s easy to overlook and it s easier to skip Have the courage to rest Practicing requires deep focus just practice makes permanent perfect practice makes perfect Sleep is super important Design your day and workplace around enhancing performance Having a purpose beyond yourself helps Giving back can help prevent burnout


Leave a Reply

Your email address will not be published. Required fields are marked *

Peak Performance: Take Advantage of the New Science of Success ⚣ [PDF] ✅ Peak Performance: Take Advantage of the New Science of Success By Brad Stulberg ✰ – Thomashillier.co.uk A transfixing book on how to sustain peak performance and avoid burnout Adam Grant, New York Times bestselling author of Option B, Originals,and Give and Take An essential playbook for success, happin A transfixing book Take Advantage PDF ☆ on how to sustain peak performance and avoid burnout Adam Grant, New York Times bestselling author of Option B, originals,and Give and Take An essential playbook for success, happiness, and getting the most out of ourselves Arianna Huffington, author of Thriveand The Sleep Revolution I doubt anyone can read Peak Performance without itching to apply something to their own lives David Epstein, New York Timesbestselling author of The Sports GeneA Peak Performance: eBook ↠ few common principles drive performance, regardless of the field or the task at hand Whether someone is trying to qualify for the Olympics, break ground in mathematical theory or craft an artistic masterpiece, many of the practices that lead to great success are the same In Peak Performance, Brad Stulberg, a former McKinsey and Company consultant and writer who covers health and the science of human performance, and Steve Magness, a performance scientist and Performance: Take Advantage PDF ↠ coach of Olympic athletes, team up to demystify these practices and demonstrate how you can achieve your bestThe first book of its kind, Peak Performance combines the inspiring stories of top performers across a range of capabilities from athletic, to intellectual, to artistic with the latest scientific insights into the cognitive and neurochemical factors that drive performance in all domains In doing so, Peak Performance uncovers new linkages that hold promise as performance enhancers but have been overlooked in our traditionally siloed ways of thinking The result is a life changing book in which you can learn how to enhance your performance via myriad ways including optimally alternating between periods of intense work and rest priming the body and mind for enhanced productivity and developing and harnessing the power of a self transcending purposeIn revealing the science of great performance and the stories of great performers across a wide range of capabilities, Peak Performance uncovers the secrets of success, and coaches you on how to use them If you want to take your game to the next level, whatever your game may be, Peak Performance will teach you how.