When was the last time you truly took time off? Elite athletes train hard and deploy active recovery to perform at the top of their game. Why don’t executives in the workplace?
If you want to perform at high levels and play the LONG GAME, you have to train like pro athletes who have on/off seasons to become healthy and wealthy Executive Athletes.
How? Learn to oscillate between 2 states: you’re either 100% focused or 100% recovering— NOTHING in between.
🔥 STRESS 🍃 RECOVERY
3 Hacks To Become An Executive Athlete
- 🛠 Deep work
- 💆🏻♀️ Active Recovery
- 🚫 Zero grey zones
Breaking Down Active Recovery:
1. Deep Work → Focused
- You’re in a sympathetic state (fight-or-flight)
- Awake, alert, intense focus
- Learn how to trigger FLOW STATES
- Focused on the task at hand with all distractions eliminated
- Work in blocks of 90min/20min break (ultradian) or 25min/5min (Pomodoro)
- Fexing your discipline muscle to create mental endurance to complete your task
2. Active Recovery → Relaxed
- Mind is 100% shut off
- No podcasts or audiobooks either!
- In a parasympathetic state (rest-or-digest)
- Using active recovery methods (more below)
- No phones, tv’s, or anything that will still stimulate your mind
3. Zero Grey Zones → No Man’s Land
🚫 JUST DON’T DO IT 🚫
- This is a grit skill you need to develop over time
- Half-ass working while checking social media
- Checking your email while waiting in line
- Texting while driving/walking
How To Implement Active Recovery
- Implement at least 3x recovery methods spread out per day (ideas below).
- Block out ONE day per week for zero work
- Block out a 4-day monthly reboot
- Block out 10-day quarterly reboot
- Block out a 2-week annual reboot
You’re not doing ANYONE favors by being a “workaholic” because if you don’t take care of yourself, you’re not taking care of anyone around you in the long haul. Not cool.
9 Ideas To Deploy True Active Recovery
- uplifting socializing
- saunas + steam room
- sensory deprivation chambers
- massages, yoga, foam-rolling
- exercise, gym, walk (no headphones)
- nature immersion → get outside (no headphones!)
- non-sleep deep rest (NSDR) → find free scripts online
- cold immersion (showers, plunges, running in the winter)
Not to say you shouldn’t watch tv, or read books, and such but those are not “active recovery” methods. Go ahead and do those but make sure to make time to completely shut off your brain at least 3x per day.
The Take-Away: An Easy Hack To Become An Executive Athlete
- To achieve peak performance, adopt the mindset of a pro athlete and incorporate active recovery into your routine.
- Oscillate between focused deep work and relaxed active recovery, with no in-between state.
- Deep work involves intense focus, triggering flow states, and eliminating distractions.
- Active recovery requires shutting off your mind completely and engaging in parasympathetic activities.
- Avoid gray zones by eliminating half-hearted work and distractions like social media or multitasking.
- Implement recovery methods throughout the day, at least three times, such as breathwork, socializing, saunas, and massages.
- Dedicate one day per week, a four-day monthly reboot, a ten-day quarterly reboot, and a two-week annual reboot to zero work.
- Taking care of yourself is essential for long-term success and the well-being of those around you.
- Engage in activities that provide true active recovery, like nature immersion, non-sleep deep rest, and cold immersion.
- While watching TV or reading books can be enjoyable, they don’t qualify as active recovery. Make time for complete mental shutdown at least three times a day.