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The High Performance Routines Research Library
Welcome to the HPR research library, where we are in the process of compiling peer-reviewed research studies and articles supporting each phase of our High Performance Routine.
Select one of the stages below to find relevant research papers, articles and tips.
![Cognitive Priming and Cognitive Training - Immediate and Far Transfer to Academic Skills in Children](https://www.highperformanceroutines.com/wp-content/uploads/2024/05/Cognitive-Priming-and-Cognitive-Training-Immediate-and-Far-Transfer-to-Academic-Skills-in-Children.png)
Warming up, or ‘priming’ your brain for as little as 5 minutes before a task shows immediate performance...
![Does personal social media usage affect efficiency](https://www.highperformanceroutines.com/wp-content/uploads/2022/09/Does-personal-social-media-usage-affect-efficiency.png)
Research states that social media usage negatively affects task performance and negatively affects happiness.
![10 minutes in nature](https://www.highperformanceroutines.com/wp-content/uploads/2022/09/10-minutes-in-nature.png)
Spending as little as 10 minutes in a green or nature-filled setting reduced the effects of physical...
![formal planners](https://www.highperformanceroutines.com/wp-content/uploads/2022/09/formal-planners.png)
Planning tends to up the chance of business success by between 10% and 20%.
Plans help generate agreement,...
![multitasking](https://www.highperformanceroutines.com/wp-content/uploads/2022/09/multitasking.png)
Studies consistently show that multitasking is inefficient.
Shifting between tasks can cost you up to...
![Cost of Interrupted Work](https://www.highperformanceroutines.com/wp-content/uploads/2022/09/Cost-of-Interrupted-Work.png)
A University of California study found that after each interruption it takes over 23 minutes to refocus.
![Focus Ophir, Nass, Wagner](https://www.highperformanceroutines.com/wp-content/uploads/2022/09/Focus-Ophir-Nass-Wagner.png)
Chronic multitaskers perform worse on core multitasking skills: memory management, cognitive filtering...
![Perils of the nighttime Impact of behavioral timing and preference on mental health in 73,888 community-dwelling adults](https://www.highperformanceroutines.com/wp-content/uploads/2024/06/Perils-of-the-nighttime-Impact-of-behavioral-timing-and-preference-on-mental-health-in-73888-community-dwelling-adults.png)
Going to bed early and rising early is associated with better mental health than going to bed late and...
![Daily Engagement and Productivity The Importance of the Speed of Engagement](https://www.highperformanceroutines.com/wp-content/uploads/2024/06/Daily-Engagement-and-Productivity-The-Importance-of-the-Speed-of-Engagement.png)
Home-to-work transition helps to fuel employees’ level of engagement and
contribute to the productivity...
![The effects of prior light history on the suppression of melatonin by light in humans](https://www.highperformanceroutines.com/wp-content/uploads/2024/04/The-effects-of-prior-light-history-on-the-suppression-of-melatonin-by-light-in-humans.png)
When u expose yourself to daily low light intensity, like the kind of dim lighting in most indoor environments,...
![The sleep-circadian interface A window into mental disorders](https://www.highperformanceroutines.com/wp-content/uploads/2024/04/The-sleep-circadian-interface-A-window-into-mental-disorders.png)
Disruptions in sleep quality, continuity, and timing can trigger or worsen psychiatric symptoms, and...
![The performance and psychological effects of goal setting in sport A systematic review and meta-analysis](https://www.highperformanceroutines.com/wp-content/uploads/2024/04/The-performance-and-psychological-effects-of-goal-setting-in-sport-A-systematic-review-and-meta-analysis.png)
High-performing athletes consistently ask themselves one thing before practice:
What can I do to get...
![The relationship between leisure activities and psychological resources that support a sustainable career The role of leisure seriousness and work-leisure similarity](https://www.highperformanceroutines.com/wp-content/uploads/2024/04/The-relationship-between-leisure-activities-and-psychological-resources-that-support-a-sustainable-career-The-role-of-leisure-seriousness-and-work-leisure-similarity.png)
What they found: There's a reason that research finds that Nobel prize winning scientists tend to have...
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