“No one can hit their target with their eyes closed“
~ Paulo Coelho
Below you will find peer-reviewed research studies and articles supporting the ‘Preparation’ phase of our High Performance Routine.
Functional MRI scans show that mindfulness meditation increases activity in brain regions associated with attention and emotional control, such as the prefrontal cortex.
Simultaneously, it decreases activity in areas linked to stress and anxiety, like the amygdala.
Going to bed early and rising early is associated with better mental health than going to bed late and rising late.
Simple preparation rituals help achieve a quicker work transition, which translates into better work engagement and performance.
Warming up, or ‘priming’ your brain for as little as 5 minutes before a task shows immediate performance improvement, and significant lasting improvement of overall performance following a 4 month course.
When u expose yourself to daily low light intensity, like the kind of dim lighting in most indoor environments, it significantly INCREASES MELATONIN SUPPRESSION at night if u are exposed to night time artificial lighting. The test group who got outside and was exposed to bright sunlight many times during the day did not have nearly as much melatonin suppression at night.
In addition to making you more alert during the day, improving your mood and sleep, the blue in bright morning sunlight acts as a countermeasure or antidote to some of the damaging health effects of artificial light at night.
It doesn’t give you a free pass to use artificial light at night without bad health effects, but it reinforces your circadian system so that exposure to a blast of artificial light at night doesn’t hurt you as much.
Brief morning light exposure preceding a day shift is effective in improving performance during the day, sleep at night and reducing fatigue for the preceding two weeks in nurses working shifts.
Morning daylight will help to lift the mood, reduce stress and improve cognitive function
Interactions with natural environments and nature-related stimuli have been found to be beneficial to cognitive performance, in particular on executive cognitive tasks with high demands.
Studies show that intense light can protect against heart attacks and increase metabolism.
This paper shows that the brain’s Default Network is causally linked to creative thinking….
Managers spend 50% of their time in meetings. This article by Ethan Mollick shares evidence-based ideas on how to improve them.
Reducing disruptions in your morning routine leads to lower levels of depletion, increased calmness and increased work engagement.
How we start the day has knock on effects for the rest of the day. A person starting the day positively can be 10% more productive than those who don’t.
Meditation changes the way the brain works.
This research found that even small doses of daily meditation can improve focus and performance.
Research findings show evidence for a positive effect of business planning on business performance, both for strategic planning and for individual level self-management strategies.
The findings of this study determine a positive relationship between business planning and performance.
By creating and sticking to a routine, cognitive resources aren’t wasted on small decisions, etc
Planning helps free up cognitive resources, which in turn helps identify priorities.
Planning tends to up the chance of business success by between 10% and 15%.
Plans help generate agreement, surface assumptions, ensure things aren’t missed, and highlight potential dangers.
“ Pre-performance routines condition the mind to react well to pressure ,” explains Martin Turner, Sports Psychologist.
Olympic Gold medal winner Mo Farah, for example, listens to music, sleeps, drinks coffee, and then gets himself psyched up for the race prior to his performances. This routine helps him to stay in control of his mental state.
The way you spend your time right before a big performance will influence your chance of success.
Many of us go through periods when we have to work intense and long hours and get very little time for rest. While this kind of overwork is not ideal, there are undoubtedly situations in which it becomes a necessity or makes sense. Here are some practical tips for surviving and thriving.
This article talks about how to get through an extremely busy time at work.
According to a study the average office worker in the U.K. is productive for just two hours and 53 minutes.
How you start your day sets the tone for everything else – here are 3 ways to prepare your brain your brain and body for a busy day.
Mornings can feel tough…there are lots of things you can do to keep yourself energised, but you might find these tips helpful if you need to hype yourself up for a busy day….
By using highperformanceroutines.com, you agree to our Cookie Policy.
