Habits form the impressions that direct our actions. Dr. Debbie Campbell provides valuable information to create the right habits for optimal performance.

Enjoy!

Seven Habits for Peak Performance

You can achieve Peak Performance.

 No matter what your job, profession, hobby, or interest, you can achieve peak performance.  Peak performance suggests that one is operating at an optimal capacity. There are seven habits to understand and practice in order to obtain peak performance.

 1st Habit.   Adequate Sleep/Rest
A prerequisite to all other habits involved in peak performance is a good night’s sleep. The importance of sufficient, high quality sleep is well documented.  Studies suggest that most people need seven to eight hours of sleep a night.  Many people get far less sleep and this can result in daytime drowsiness, decreased concentration, more accidents, and more illnesses.  The body performs very important tasks while we are asleep including regulating gastrointestinal, cardiovascular, and immune functions, and furthering cognitive processing (yes, those dreams are important and useful).

 2nd Habit.   Focused Concentration
Focused Concentration is essential for peak performance.  Athletes refer to this state as being “in the zone”. A focus on the process rather than the outcome is also part of peak performance. Although it is best to have a vision and mission, it is then important to stay in the present and to be able to manage distractions. Distractions can be internal (such as disturbing or negative thoughts), or external factors such as noise, climate, etc.
3rd Habit.  Energy Activation/Control

For peak performance, energy should be activated when necessary. This implies the ability to change your level of energy and to utilize the right amount of energy for the task at hand. There are times (such as managing conflict) when a quieter, calmer energy is most important. At other times, a leader might exhibit high energy as in presenting his vision to his/her direct reports. Energy needs to be successfully utilized and managed.

 If someone is deficient in energy, actions should be taken to replenish this energy and rejuvenate body and mind. This is the topic of another article. It is also helpful to identify and utilize your usual hours of optimal functioning. Some people find they are sharper in the morning, others find themselves “coming into stride” in the afternoon (or evening) hours.  Peak performers schedule more difficult and demanding tasks for peak hours.
 
4th Habit.   Healthy Diet
It is well documented that many (usually six) small nutritious meals a day result in more steady blood sugar levels.  Peak performers then will have more energy, and better performance under this regimen.  Protein and complex carbohydrates, as well as minimal amounts of (good) fat, keep our bodies operating at peak performance. Remember also to drink plenty of water each day to stay hydrated. Water helps peak performers fight fatigue, lubricates muscles and joints, and even decreases wrinkles!

5th Habit.  Exercise
Exercise is a powerful contributor to peak performance.  Exercise helps us release (cortisol) stress hormones, boosts our metabolism, and gets oxygen flowing to the brain. It can be a great way to wake up and prepare for the day, or exercise can be done later in the day and utilized to “release” the stresses of the day. Exercise also stimulates the release of endorphins, “natural antidepressants” which elevate mood.
 
6th Habit.  Positive Self Talk
Positive Self Talk is another factor in Peak Performance. We need to believe we can accomplish our goals, and possess self confidence. It is helpful to be cognizant of our strengths and to remember our successes. It is important to see mistakes as a means of learning and therefore not a terrible experience.  Peak Performers can talk to themselves in ways that are nurturing, empowering, and motivating.

 7th Habit.  Imagery (Visioning)
Peak performers can imagine and envision their goals. They practice visioning, a mental rehearsal of future achievement. Peak performers have a sense of purpose and are usually grounded in a mission statement. They may utilize imagery, meditation, visualization, and journaling to channel creative processes. They may work with others (brainstorming) or “go within” to design their plan. They have the strategic ability to plan necessary steps and then implement these steps into effective action.

 Practice these habits and aim high! You too can achieve peak performance.

 
© Debbie Campbell, Ph.D., 2006
Debbie Campbell, Ph.D. is an Executive Coach, Life Coach, and Psychologist. For more information or a Free coaching consultation, contact Debbie@lifecoachingbydrdebbie.com. 

Next Issue
In my next issue, I’ll be back to writing about my own experiences and giving my own suggestions for living a life ignited with passion and purpose. See you next time!