Peak Performance & Productivity

Peak Performance & Productivity

Too much work & long hours – Lack of Self-Management?

Strategies, Tools and Techniques for Peak Performance & Productivity The foundations for peak performance – Eat right, Move more and Sleep better! Do all three, and the overall benefit is greater than the sum of the individual parts.

Sleep less, achieve less. Working long hours to get things done? Think again. With a good night sleep and a proper planned day you might find, that you get a whole days work done by midday. High energy levels, mental alertness and sharper focus helps you to combat bigger tasks in less time. The paradigm of being so busy, working long hours to get through your stuff, are not really a sign of heroism. Is it lack of self-management?

Goals, Productivity & Time Management

Many unsuccessful people work harder than successful people. But they produce less in the hours they work because of poor personal and time management skills. The better organized you are, the more you get done and have time to relax between tasks.

Productivity tips

  • Remove any clutter in your work and private environment.
  • Concentrate on one task a time.
  • Finish what you start.
  • Mentally rehearse any complex task while doing mundane activities.
  • Cut short on meetings, at least work with an agenda – summarise and follow up afterwards.

Effect of Goals on your Productivity

Decide exactly what you want, write it down and watch how levels of performance and achievement improve dramatically almost immediately. When we set goals, we develop direction, focus and channelled energy to accomplish more in less time. It’s amazing how many people are working away, day after day, on low-value tasks because they’ve not decided what they want. Clear written goals have a wonderful effect on your thinking. They motivate and galvanise you into action as well as fuel the furnace of achievement.

7 Steps in effective Goal Setting in a nutshell

Step 1: Decide exactly what you want and write it down.
Step 2: Set a deadline with your goal and break it up into action steps.
Step 3: Make a list of everything you have to do to achieve your goal.
Step 5: Organize your list into a plan with priorities and sequence.
Step 6: Take action on your plan immediately. To achieve success, execution is everything.
Step 7: Do something every single day that moves you toward your major goal.


Once you applied the time management tips, productivity can be seen as a set of personal disciplines and goals that, once mastered, will enable you to be, having and do anything you want or need to achieve whatever successes in life you desire.

Food & Weight Management

Forget fad diets; with “low fat” diet products food manufacturer reduce the total fat content by adding carbohydrates, sugar and synthetic substitutes for flavour. “Low carb” diets led to the consumption of more animal

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products for protein, ignoring thedetrimental impact of too many animal fats have on your health. Again, you need to educate yourself on this subject. In this article I would like to suggest you start with your eating habits first and aim for a more active lifestyle.Working out 3 times a week helps, but doesn’t compensate for sitting ten hours a day in front of the computer, television and table. Being active throughout the day is what keeps you healthy.

The right food – When and how much should you eat?

Food affects your performance. Not only what you eat, the right time and quantity is almost as important. In this article I don’t get into what kind of food to eat as it as there are too many controversial opinions, you must educate yourself on this topic.
I rather talk about following timeless eating habits and principles:
Chew more fully. By chewing more, you will get more nourishment from less food. You can then cut back on the quantity of your intake while enhancing its quality. Chewing more fully also greatly improves your energy levels because your digestive system, one of the body’s most energy consuming processes, will have less work to do, thereby freeing up more energy for other pursuits.
Push your plate away when you are full.

Practical tips and eating habits:

  • Use smaller plates and serves of food
  • Before you eat think how the food will influence your performance
  • Empty your mouth before taking the next bite
  • Wait for five minutes after each serve to feel if you had enough
  • Always sit down while eating
  • Make breakfast the most important meal of the day
  • Avoid a meal 3 hours prior going to sleep

This strategy not only promotes excellent health, it builds willpower, because you are curbing the impulses that tell you to keep eating and you are doing what you know is right to do.

Effects of & Weight Management on Mental Fitness

It is proven that the mental and physical benefits of early morning exercise last up to 12 hours. This should make you think twice to schedule your workouts after hours. It gets worse, 3 gym visits a week not really make up for 10hours of sitting behind a desk, in a car, at the table or in front of a TV-set. To combat these times of less physical movement, the only solution is a more active lifestyle and regular morning workouts. With these points in mind, start your day properly and set up a Morning Routine”

Too many people hit the ground running and begin their days in the chaos. To regain mastery over your day, get up a little earlier. Simply remember that the way you start your day determines the way you live your day. A good time management tip is, plan the first 60 minutes of your day the night before so you set yourself up for success in advance.1. Hydrate – Drink lots of water immediately upon awakening to get yourself fired up.
2. Start the first 20 minutes of your day to exercise. This jump starts your brain’s chemistry.
3. Eat breakfast within an hour of getting up to kick start your metabolism

Plan your daily routine the night before for an easy start – Know yourself, what activity/tasks when for high productivity. At work start your day with the most important tasks first while your energy levels are high. Remember, the way you hold yourself and move your physical body has a profound effect on your emotions. When your posture is poor and you slouch, you generate a whole host of physiological responses.

Take Away:

  • Start your days well rested, watch what and when you eat, plan your days and weeks in advance, and last but not least, opt for an active lifestyle with regular morning exercise.
  • You become what you think about most of the time.
  • Surround yourself with people who have the qualities/skills you would like to acquire.

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