Live in the Moment

In today’s world, most of us like to think “busy” is a badge of honour, but it is driving us to unprecedented levels of distraction and is ultimately affecting our performance as individuals and as team members. How did we get to a point where we need to be constantly reminded to focus what we are doing at the present moment?
Where is our busy life going to take us? What are we achieving?
Filling up our lives with activities, scheduling every minute of our day with tasks and constantly adding to our “to do” list gives us a sense of purpose, but also the excuse for not reaching all our goals or our peak performance levels. How many times have you used the excuse, “I’m just too busy”?
Take a moment to stay in the moment.
There is one certainty in life. We will all die. Now I don’t want to be all doom and gloom, but if we accept the inevitable, maybe we may take more interest in enjoying every moment and start living differently. Taking on too much and trying to cope with constant stress leads to fatigue.
Fatigue stops you from reaching your peak performance level. It has been reported that workers with fatigue cost employers over $136 Billion annually (USA) in health related lost productivity time.
Fatigue is the body’s response response to sleep loss or continued physical or mental exertion. Your quantity and quality of sleep directly affects your performance, whether in the workplace or on the sporting field. Your mind and body cannot function to their full capacity without adequate sleep.
Three simple steps to improve your sleep and reduce your stress:
1. No caffeine after 3pm. Caffeine is a stimulant that has been shown to have a negative effect on sleep even when consumed 6 hours prior to sleep time. Reduce caffeine intake as the day progresses.
2. No screen time 1 hour before bed (leave your phone and other devices outside the bedroom). Using electronic devices and playing video games activate the brain. Electrical activity increases and neurons start to ignite. This activity increases the stress hormone, cortisol , in our bodies at a time when we need a reduction to enable us to sleep. Also, the light from electronic devices can delay the release of the sleep-inducing hormone, melatonin which is vital for effective sleep.
3. Try to go to bed and wake up at roughly the same time every day so your body gets into a routine, and aim for at least 7-9 hours of sleep a night. Keeping a set sleep and awakening time, even on weekends will enhance your sleep quality. It is important to maintain a consistent circadian rhythm to maximise your quality and quantity of sleep.

Try following these simple steps for two weeks and you will see a difference in how you feel. Keep at it, and it will become a habit that will help you maintain peak performance levels. Adequate sleep quantity and quality is one major step in ensuring you are ready to manage stressful situations and enjoy each “moment”.


The Tour

Cycling sprint

The Tour

The Tour de France is one of the most watched sporting events on the World sporting calendar. Every July we watch and follow the physical heroics of these professional cyclists as they battle the Alps, Pyrenees and each other for 23 days. In recent years the event has been affected by extensive controversy centred around performance enhancing drugs. However, that discussion is for another day as what is really fascinating is the physical performance and preparation of these (“clean”) cyclists and what can be learnt from it.

The “Tour” is the most important event in cycling and riders complete over 3500km in this multi-stage event. Twenty-two teams of nine riders race  with teams working for their team leader to secure victory. It is a true team sport where one person’s glory is created by the work of his cycling team mates, team managers, sponsors, mechanics, physiotherapists, scientists and the preparation must be perfected and monitored to the minute detail.

The concept of preparation, team work and monitoring has implications for us all. Cycling 3500km may be impossible for most of us; however we all have our own potential “tours”. It may be another sport, work event or even a social occasion. Whatever it is, you will need to prepare and monitor to perform effectively. How do you prepare for your “tour”?

There has been an explosion of books, podcasts and research in the area of productivity. However, are we more productive? The often missing step in assessing productivity is assessing or monitoring the individual from a physiological and psychological perspective. It is not possible to be productive if the human’s capacity is compromised. A cyclist in the Tour de France has real time data to inform them about their capacity but what do you have? Having an understanding of your “real time” physiological and psychological status will enhance your productivity and your overall ability to perform. There have been many errors made in the work place that could have been prevented with an effective monitoring system.

Interestingly, a state of the art transport truck has over 200 sensors sending back information about every aspect of the trucks performance BUT there is not one sensor monitoring the driver. We have a dashboard for our car and even our banking details but no dashboard for us. In recent times we have seen an explosion of wearable tech but this just tells us what we have completed rather than being able to integrate a number of data points to give an overall performance index.

As we marvel at the riders in the Tour de France, it’s important to think that what we do is just as, if not more important than winning a bike race. Whilst every cyclist in the “tour” knows exactly what physiological state they are in and than if they are able to make a decision whether to “attack” or not, it would be great for everyone to have similar information.

This information could help us adjust our work day if stress levels are too high or if our sleep was poor to be aware that our physiological functioning is decreased and some of our decision making may be compromised. There are endless possibilities, but as you watch the last days of the tour just think, are you worthy of having similar information?