The formula for success • 3 min read
The Journal of Social Psychology detailed an experiment in which researchers asked two groups of students to complete a series of difficult tasks. The first group were without their phone while the second group had their phone in their eye line.
The second group performed significantly worse as a result of their phone being in their eye line.
Amazingly, even for those who had a phone within sight that was not even theirs, their performance suffered!
Introduction
Many of us feel constantly pressured to perform at full throttle. With targets to hit and deadlines to meet, the demands are never ending.
But instead of drinking another cup of coffee or spending more time at our desk, we have something else in mind.
We'll deliver the latest research in performance science to help you understand how to get the best from yourself.
Let's begin by looking at the basics of performance.
Stress, rest and develop
First, we need to begin by identifying the behavioural or cognitive muscle (i.e. the capability) we want to develop.
Once we have sourced this we can move into the first stage of performance:
1. Stress it
We begin by stressing the capability.
2. Rest it
Next, we simply rest and recover.
3. Develop it
Finally, we repeat 1. and 2. to stimulate development.
...and repeat!
We continue to repeat this process, while stressing the muscle or capability a little more each time.
That's it?!
It's no different to lifting weights in a gym - the greatest gains often come from struggle (STRESS), followed by planned REST and recovery. We learn over time the right balance of stress and rest.
One key aspect of forming a new behaviour is to make it easy to begin with. Once we’ve embedded a new routine, we can look to build on it to stretch ourselves further.
Let's look at some simple examples.
Stress, rest and develop in practice
He begins stressing this capability by simply changing his language in emails.
Step 1. Stress it
He begins stressing this capability by simply changing his language in emails.
Comfort zone:
“Hey Larry, it would be great if you could get that presentation back to me.”
Stressing the capability:
“Hey Larry, I need that presentation back by Wednesday - is that something you can prioritise for me?”
Step 2. Rest it
He reflects on the response from Larry (and other colleagues) to determine if his mini experiment has been successful.
Step 3. Develop it
He adapts his approach, if necessary, and then goes again.
...and repeat!
This time, he stresses the capability a little further by communicating his needs in person.
Remember, any muscle, be it physical, cognitive or emotional, can be strengthened. The key to building up these muscles is finding the right combination of stress and rest.
Key takeaways
STRESS the capability
REST up - reflect on the results and adapt if necessary
Repeat the process, but stress the capability a little more than last time to DEVELOP it
Think big. act small
Identify a muscle or capability you want to grow, one that will help you develop the area that matters most in your role.
Stress (or practice) it by taking action. Rest up. Go again!
Content sources
Deep Work, Cal Newport
Harvard Business Review, For Real Productivity, Less Is Truly More, Tony Schwartz
Peak Performance, Brad Stulberg and Steve Magness
The Journal of Social Psychology, The Mere Presence of a Cell Phone May be Distracting, Implications for Attention and Task Performance, Bill Thornton et al
Comments