peak performance

Jan 24 2018

90 Minutes to Mastery and Optimum Performance

The Myth of Marathons

When the pressure is on, tight deadlines to meet, a report to draft or stack of paperwork to get through, people have a tendency to work flat out for several hours without stopping for a break. This was a mistake I was repeatedly guilty of a couple of decades ago when I was a busy attorney.

Sprint for Success

For over one hundred years researchers have known optimum performance and productivity is achieved when people work in cycles of 90 minutes. Nathaniel Kleitman, Professor Emeritus in Physiology at the University of Chicago and regarded as the father of modern sleep research, discovered the basic rest-activity cycle (BRAC) and concluded that 90 minutes of activity followed by a short period of rest enabled people to achieve more.

This is because most peoples’ brains can only focus intensely for 90 to 120 minutes. This is the Ultradian Rhythm that regulates our sleeping and waking lives.

And if You Want to Master Something

Research also indicates that mastery is best achieved by practicing in blocks of 90 minutes. Psychologist, Anders Ericsson, a leading expert on expertise, conducted a study involving the best young violinists in the world and found that the top performers all had the same practice characteristics:

They practiced in the morning
They practiced for 3 sessions
Each session lasted 90 minutes
There was a short rest between each session

For many people, a break of 10-15 minutes is sufficient to fully recharge. To maximize recovery, get up and go for a short brisk walk and make sure you hydrate with water. If you have nature nearby then either look at it or even better go to it. Numerous studies have demonstrated that nature and green boost creativity and productivity.

It’s important to think of these 90 minute blocks as sprints rather than casual strolls. Although, forcing yourself to take a short break may seem counterintuitive, by working in sync with your natural cycle you’ll soon find your performance and productivity noticeably improve.

Martin Soorjoo works with individuals and teams to improve their performance and resilience.

Aug 30 2017

How to Improve Your Performance Under Pressure

“Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.”
Viktor E. Frankl, Man’s Search for Meaning

Your Response to Pressure is a Choice

How we respond to pressure is a choice. For most people, however, their response is in line with a ‘threat response’, which unless you are about to experience actual physical harm, is not only counterproductive to our long-term well being but also to performing well under pressure.

This is because when we activate our threat response, hormones including adrenalin and cortisol are released, speeding the heart rate and slowing digestion while our blood vessels constrict to minimize blood loss and increase inflammation. People may also experience fear and anger, while our Amygdala causes us to focus on the negative.

Choose the Challenge Response

The field of pressure management is changing rapidly with exciting new findings challenging old assumptions about and solutions to pressure. An effective response to non-physical pressure is the ‘challenge response’[1]. When we decide to frame an engagement as a challenge, we are typically more able to effectively access the cognitive resources necessary to perform well under pressure. When we ‘rise to the challenge’ we typically feel energized and excited in addition to experiencing a degree of anxiety.

Research has consistently demonstrated that when choosing the challenge response, students attain higher exam grades, surgeons operate with greater concentration and athletes perform better during competition.

Putting This into Practice

Long term the objective must be to bring about a mindset shift that leads to your default response to high-pressure (non-physical) situations being the challenge response. This can be achieved through mindset interventions.

If, however, you are facing an imminent high pressure challenge e.g. a public speaking engagement, job / promotion interview or a difficult negotiation, implement the following steps:

If you have advance notice of the high-pressure challenge, spend a few minutes seeing it for what it really is, focusing on the positive aspects which may include:

It is not a life-threatening situation.
It is an opportunity to advance in some way.
You are capable to rising to this challenge.
You have done something similar before and received positive feedback.
You have faced and overcome more difficult challenges.
People want you to do well.

Generate feelings of excitement and enthusiasm and commit to approaching your challenge in this emotional state.

Spend a few minutes visualizing yourself performing well under pressure and feeling energized and focused. Contrary to popular but disproven belief, it’s important not to focus on the outcome but on your actual performance e.g. how you deliver your presentation or deal with questions. Focusing on the outcome simply increased the pressure you feel.

It’s important when visualizing to engage all your senses, so see what you will be likely to see, hear yourself speaking and feel how you want to feel.

If you want to take your visualization to the next level then take a leaf out of the books of special forces operators and world class athletes and anticipate things not going to plan e.g. being asked a question you didn’t anticipate but handling the situation calmly. In other words, expect the best but prepare for the worst.

Remember Pressure and Stress Save Lives

It’s important to acknowledge both our threat and challenge responses as assets that can serve us well and even save our lives. Pressure and stress have got a bad rap over the past few decades and there is some basis for this.

Recent exciting research, however, has proven that the mere act of choosing to perceive and indeed recognize pressure and stress as having the potential to be a good thing rather than something to be avoided at all costs, not only mitigates long term adverse consequences but supports better performance.

[1] The model of challenge and threat was developed by Blascovich and Tomaka (1996 & see also Blascovich & Mendes, 2000& Mendes, Blascovich, Lickel, & Hunter,2002& Mendes, Blascovich, Major, & Seery, 2001 & Tomaka, Blascovich).

Martin Soorjoo works with individuals and teams to improve Performance, Focus and Pressure Management

Aug 20 2017

The Power of Trade-Offs

Can You Have it all?

It took me several decades to fully appreciate that the myth that you can ‘have it all’ really is just that – a myth. This belief, often pedaled by personal development and success coaches, undermines fulfillment and meaningful achievement in our personal and work lives.

The belief that ‘you can have it all’ pervades our lives in various guises ranging from being busy rather than effective, multi-tasking rather than single tasking, working on multiple businesses and projects rather than one, having thousands of online ‘friends’ rather than enjoying a few deep ‘real world’ relationships.

Many Priorities vs One Real Priority

More than ever we live in an era where quantity is perceived as a triumph over quality. Always being busy, having plenty on the go and getting by on a few hours sleep are badges of honor. This thinking in part is driven by not wanting to miss out on the opportunity for something better. The reality is that living our lives this way means that better never comes.

At What Cost?

Living life a life of over-commitment (as I did for much of my twenties and thirties) has many costs including:

Always being stressed
Always feeling exhausted
Always being late for meetings or deadlines
Letting family, friends, co-workers and clients down
Not completing important tasks and projects
Producing poor quality work
Not having any downtime and playtime
The undermining of creativity and clarity
Not feeling fulfilled and happy

When I look back, my greatest regrets are not spending more time with the people who mattered most to me and my greatest failures were often contributed to by spreading myself too thinly, consequently not giving 100%.

Unlocking the Power of Our Most Valuable Asset

Time is our most valuable asset. While we can make more money we cannot make more time. This logically means we cannot have it all. When presented with several attractive options it is natural to want to explore them all. The key, however, to making the most of what we currently have and the many opportunities that lie before us, is to consciously utilize the power of ‘trade-offs’.

When presented with several opportunities at once, rather than proceed with the mindset of having your cake and eating it, decide which of the available options you most want and put your energies and focus into that option only. While this approach is not easy, not least because we are twice as averse to loss as we are to making an equal gain, it’s better to consciously decide to take this path than have the negative consequences of trying to have it all foisted on you.

This may mean deciding whether you choose to spend 2 hours on social media having snatches of conversations with people you have never met or deciding to have a drink or dinner with one of your closest friends whose company you always enjoy. Deciding whether to take just one more call or send one more email or turn up on time for that important meeting? Making the decision not to spread yourself thinly across 3 business that all have potential or putting your time energy and focus into the business your heart is really in, thereby increasing its chances of success.

An Empowering Mindset and Approach

When faced with several attractive opportunities at once, frame your choice in terms of which opportunity (whether personal or work related) you will choose to give 100% to in order to increase the likelihood of success and fulfillment.

This approach is consciously adopted by outperformers across every field. On his return to Apple Steve Jobs famously slashed the number of product lines and focused the company’s time, energies and resources on a select few. Those who excel in sport and athletics, rarely focus on more than one event, even though they might actually be good at 2 or 3. A jack of all trades is rarely a master of one.

Embracing and utilizing the power of trade-offs, not only increases the chances of you succeeding in those endeavors that you fully invest your time, energy and focus in but it also results in less stress and more fulfillment. Saying ‘no’ is liberating. Fewer tasks, projects and businesses and not rushing from one thing to another, inevitably results in greater clarity and creativity. You can breathe again.

Choosing to spend your time with those you love and those whose company you value, as well as spending time doing the things you love, inevitably results in greater happiness and fulfillment. I didn’t have the foresight to live my live this way in the past, but I now have the benefit of hindsight, and while remaining relentless in my desire to succeed and be fulfilled, I will never again be seduced by the myth of having it all.

Martin Soorjoo works with individuals and teams to increase their Performance, Focus and Ability to Manage Pressure

Aug 06 2017

How to Stop Being a Slave to Your Emotions and Change How Your Feel

Slaves to Emotion

There is a prevalent view in Western societies that it is ‘normal’ that our emotions and feelings influence and in many cases drive our actions. Excuses and justifications from ‘I didn’t feel like doing it’ or ‘I couldn’t help myself’ are the norm and often viewed as acceptable responses and justifications.

We believe that our emotional state is critical to whether we succeed or fail because, so the flawed reasoning continues, because our emotions influence or determine our actions.

Taking this reasoning to its logical conclusion, it is sometimes assumed that emotions ultimately determine our identity e.g. ‘I felt angry (emotion) and lashed out (action) and consequently I am an angry person (identity). We and others identify ourselves by our feelings and behavior.

The Prevalent But Flawed Model

Acting As If

The above approach not only undermines our ability to influence or determine our future but it overlooks the fact that our actions change how we feel. Psychologists have known this for centuries. William James, regarded as the founder of American Psychology, believed that emotions arise from the physical actions we take in response to what is happening in our lives. In other words, behavior creates emotion.

In recent times psychiatrists have started encouraging patients suffering from depression to smile for a few minutes at a time. One recent study found that smiling can double the chances of recovering from depression. You don’t need to feel happy, just make smile irrespective of how you feel inside and your emotions will soon start to match your external representation. Similarly, it has also been repeatedly demonstrated that exercise or even movement changes our emotional state both for the short and long term.

The 1971 Stanford Prison Experiment conducted by Professor Zimardo powerfully demonstrated when people took on certain roles and acted in a certain way they began to feel the way people in those roles felt and began to act consistently with those roles.

Over time, the more consistently you begin to act and consequently feel a certain way, the more you will take on that desired identity. To bring this point to life; if every morning you tackled your most important task first, worked through your priorities using the Pomodoro technique and blocked out distractions with noise canceling headphones and turning off all notifications you would be plainly be productive. If you were consistent in this behavior, over time your would begin to define and be defined as a productive person.

A Virtuous Cycle

None of the above should be taken as suggesting that emotions are irrelevant to our ability to succeed or fail. People often achieve greatness when they are fueled by emotion – both good and bad. By understanding and utilizing the power of action to influence emotion you can create a virtuous cycle where your actions determine your emotions and over time begin to shape your identity.

Martin Soorjoo works with individuals and teams to increase their Performance, Focus and Ability to Manage Pressure

Aug 24 2016

Solving Stress the Easy and Enjoyable Way

While research continues to highlight the benefits of stress (for more on this read Kelly McGonigal, PhD’s excellent ‘The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It’), the position remains that some forms of stress e.g. long-term chronic stress can be destructive to our physical and emotional well-being.

The Problem With Standard Solutions to Stress

Although there are 101 strategies and techniques for addressing stress issues, people often perceive the solutions as being ineffective, drawn out and just another list of tasks to add to their already stressful to-do list and busy day.

An example of this was provided to me by a client who told me that her attempts last year to address her stress issues involved two CBT meetings a week, travelling 50 miles each trip. Her demanding role as CMO at a fast growing company meant that this ‘solution’ left her feeling exhausted and more stressed.

Feeling Good About Dealing with Stress

The implications of the above means that those working in the field of stress management must provide solutions that are easy to integrate into busy lives and result in the recipients feeling better, not worse.

The easier to implement and more enjoyable the solution the more likely it is to be adopted and result in a successful outcome. The following three ‘techniques’ that I use and recommend to friends, family and clients fall into this category.

Develop and Maintain Meaningful Friendships

Our brains rightly perceive our social networks as being essential to survival. Extended periods of loneliness and isolation consequently trigger our stress response. An extensive Harvard study concluded that a lack of strong relationships increased the risk of premature death by a staggering 50%.

Making and enjoying real and meaningful social connections (not a shallow social media interaction) reduces stress and anxiety as a result of the release of the powerful ‘feel good’ hormone, oxytocin. It’s important to note that what matters is the quality of the relationships not the quantity.

Be Grateful

In order to ensure we survive, our brains are hardwired to notice and focus on the negative. This is one of the primary reasons that media coverage of the news focuses on the negative. It goes without saying that operating with a negative focus goes hand in hand with being negatively stressed.

Research has proven that regularly acknowledging and feeling grateful for the people, experiences and things in our lives that we value, reduces stress and improves our overall well-being.

There are a number of effective ways to practice gratitude including:

Writing in a journal several times a week, three things you are grateful for.
Sharing three things you’re grateful for with a loved one or close friend.
Letting people know that you value and appreciate them.

While the research is clear as to the benefits of a gratitude practice, there are differing conclusions as to the appropriate frequency. Experiment with which practice and frequency works best for you, making sure you are connecting with, and fully expressing your feelings of gratitude and not simply ticking three things off as though they were items on your to-do list.

Embrace Rather than Fear Stress

In The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It’, Kelly McGonigal identifies the many proven benefits of stress. Stress can improve your ability to perform and make you happier, smarter and stronger. McGonigal lays out a compelling argument based on extensive research, that choosing to embrace stress can result in you feeling more empowered.

Simply by changing our mindset and perception towards the stress we may experience, can have significant benefits for our health and happiness e.g. having a positive outlook on ageing can add an average of eight years to our lives. In short, how we choose to perceive something can transform its effect on us from negative to positive,

While there are specific mindset interventions for changing our perspective, it’s important to recognize that we change our opinions, beliefs and perspectives on a frequent basis. An obvious example occurs when we feel angry or disappointed at someone who has kept us waiting for a long time. We might initially think they are inconsiderate or inefficient. If, however, we subsequently discover they have an extremely good reason for being late, that belief is instantly dispelled. We can and must do the same when it comes to our perception of stress.

Martin Soorjoo works with individuals and teams to increase performance and resilience