Turn your Natural Rhythms into a Cycle of Success
We operate best when we allow our bodies and minds time to recover after intense periods of effort. If we try to operate at high levels of intensity for prolonged periods of time without allowing time for rest, we become mental and emotional flat liners. Our minds and bodies simply break down and we stop functioning optimally.
Our minds and bodies function best when we operate using a work rest ratio that was designed over 1800 years ago by a Greek named Flavius Philostratus. He drew up a set of training manuals for Greek athletes, carefully detailing the work rest ratios that would allow the athletes to deliver their best performances.
His theories were resurrected in the early 1960’s by the Russian Olympic team. They enjoyed an unprecedented level of success at the Olympic Games that year. This really effective theory, simply states that every period of intense activity, must be followed by a period of rest. This allows the mind and body to replenish and recover.
There are two ways you can negatively affect your performance
1) Operating at high levels of intensity for prolonged periods without adequate rest. (Over Stressing Your System)
2) Not training or working hard enough (Insufficient Stress)
Over training or over exerting your mind or body for prolonged periods causes injury, soreness, break down of the immune system, anxiety, negativeness, loss of passion and mental and emotional staleness. Training or operating at at high intensity without adequate rest allows toxins to build up in our bodies. This leads to burnout and the breakdown of our performance.
If we want to improve, grow stronger and build muscle. We must place our muscles under stress and then allow them adequate time to recover before we stress them again. It is during recovery that our muscles rebuild and become stronger. If we keep placing our muscles under stress and we do not allow adequate time for them to recover, we will see our performance drop off.
The same is true about your mental performance and your ability to be creative an effective every day. If you work at extremely high levels of performance for prolonged periods, without allowing adequate time for recovery, you will see your performance steadily drop. You must build recovery time into your daily, weekly, quarterly and annual schedules. Without adequate recovery time planned and built into your schedule you will stunt your growth and damage your performance.
How to ensure that you perform at your maximum
Break your year up into 4 equal parts of 90 days each. Ensure that you get crystal clear focus around exactly what you want to achieve. By prioritizing and carefully selecting a theme for what you want to achieve during that quarter. Break the 90 days back even further and select specific projects that are aligned with this theme. Focus all your energy on accomplishing this single project for the next two weeks or 30 days.
Apply my code of personal achievement, by selecting five daily activities that are aligned with achieving this project and carry out these activities every day. Your head must not hit the pillow before you have carried out these actions.
For example: If it was January and I wanted to improve my health and lose weight by the end of the year. I would break my year back into 4 equal parts of 90 days each. I would then choose a project that is aligned with this goal namely to loose 3 kg. I would break this back further into three periods of thirty days each. I would now only need to lose 1 kg over the next 30 days.
The code of personal achievement that I would choose could be the following:
1) Eat Six small meals a day
2) Exercise for 30 minutes each day
3) Only Choose low fat healthy foods
4) Drink 2 liters of water a day
5) Walk the stairs at work every day
These are actions I will take every day. They will be penned into my schedule every day. My head will not hit the pillow until I have carried out these actions.
Here is Andrew’s recommended formula for success
1) Choose a theme each 90 days that is aligned with the overall outcome you are trying to achieve that year.
2) Break each 90 day period into shorter cycles. These cycles can be anything from a few days to six weeks each. Depending on the outcomes you are attempting to achieve.
3) Choose a code of personal achievement. Choose five activities that you will carry out every day. These activities must be congruent and aligned with the outcome you are attempting to achieve.
4) Invest the first few days of each cycle in really intense effort. Really get things going, launch your new project with gusto. Apply an intense amount of focused effort to each project.
5) Include time to rest every day, at the end of every week, after completing each cycle and most definitely at the end of each quarter and the end of each year.