Mindfulness breaks: We can all benefit from slowing down to speed up.
Specifically, find time in your daily routine for mind- fulness breaks where you consciously slow down your breathing (and, in turn, your mind). This allows you to speed up your mental game later. Try taking two breaks throughout the day—ideal-
ly around times that are most stressful—and focus on nothing other than breathing in through your nose for a count of four (your shoulders should not come up when you do this!), then breathing out through your mouth for a count of four. Do 10-15 breathing cycles and you’ll feel calmer and mentally refreshed afterwards.
Physical Resource Optimization: Energy is Everything As I was writing this article, I was recovering from a
10-day cold. I was saddled with a cough, congestion, aches, sore throat, fever … And a SEVERE lack of energy. Have you been there? When you don’t have energy,
doesn’t everything—including basic, day-to-day tasks— feel much, much harder? This is where a lot of Americans exist. Not necessarily
in sickness, but in a depleted state of energy. And in a field with early mornings and long hours, optimization is impossible without physical vitality.
Prioritize sleep: Sleep is our greatest source of energy renewal and
quality matters more than quantity. One of the best ways to ensure a higher quality of sleep is to employ the 3-2-1 method: • 3 hours before bed: Avoid caffeine and alcohol • 2 hours before bed: Finish eating • 1 hour before bed: Stop screen time (phone, iPad, etc.) A golden rule for all mental, physical and emotional
optimization is to focus on progress, not perfection. Are you always going to stop screen time exactly an hour before bed? Probably not. But can you make progress from where you are now? Absolutely. That progress will lead to more energy and better sleep.
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