The Four Pillars of Optimum Performance
The Four (4) Pillars of Optimum Performance- Framework
read below.
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I began writing approximately six months ago with the intention of creating a community focused on leadership, motivation, personal development, and related topics. This process led to the creation of Leadership by Design. In 2023, my curiosity remains the?same, as does?the goal to motivate readers to take action by gaining a deeper understanding of something they may be experiencing difficulties with.
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Hot Topic
What?
ChatGPT….Despite the fact that ChatGPT, the $30 billion tech industry's newest step in generative artificial intelligence, has only been around for five weeks, it has already created buzz about the future of artificial intelligence in education, the tech industry, and a variety of other realms.
Who is excited about it?
In what was a tumultuous year for the tech industry, from layoffs to crypto challenges, ChatGPT served as a reminder that innovation continues to take place in the technology industry. Some technology executives have compared it to Apple's 2007 launch of the iPhone in their social media posts.?
….and who is not…
Schools. Ask ChatGPT to write an essay about a paper on a given grade topic, and you will see it generate a convincing term paper in a matter of seconds. As reported by the associated press, in an effort to prevent cheating, the largest US school district this week began blocking the controversial writing tool that can generate paragraphs of human-like text.?
but what exactly is it…
Using the information gathered from a vast database of digital books, online writing and other media developed by OpenAI, it is possible for the new generation of AI systems to converse, generate readable text on demand and even generate novel images and videos. Furthermore, the language processing AI model can tell jokes, play chess with you, and even correct your programming errors.?
In the first five days following the bot's launch on November 30, the AI bot had already accumulated over five million users. It was launched with?little?guidance on how to use it, other than a promise that ChatGPT would admit errors, challenge "incorrect premises" and reject requests that were intended to be offensive.
‘No one can persuade another to change. Each of us guards a gate of change that can only be opened from the inside. We cannot open the gate of another, either by argument or by emotional appeal. Marilyn Ferguson
Framework:
The Four (4) Pillars of Optimum Performance
It is true that you can‘t control the circumstances of your life, but you can control how you respond to them. It is also true that sometimes we have a bad day or even a bad week. But when things are really not going our way and we find ourselves struggling to get through the day, month or year, it often takes something more than just willpower to turn things around. We all know this but what do we do? How do we get back on track?
The key to optimum performance according to science is a combination of nutrition, sleep, exercise and stress management. If you want to be at your?best,?all four pillars must be in place.
And even though we are aware of these not many of us follows through on it. For the past couple years I made a model (mental model in my head) of how I can incorporate them as part of my daily routine. And because I had not written the process down, at the beginning of the?new year in a bid to (start the year right) I would kick things off with heightened enthusiasm, albeit with no guided plan.
A few weeks in and then everything begins to crumble.
Unfortunately, I would find that I rolled back into the old habits I wanted to curve.?At some point reality hits because then the performance that you are certain is achievable seems more than impossible. But then “nothing is impossible“ right?
What went amiss? Is it just the organization? Is it the mind? Is it the people in your immediate orbit? The fundamental issue at hand is a combination of a number of things. The main issue however is the need to be insync with oneself.?
It is good to want to aspire to perform at your optimum best, but what does it take to get there. Here is a solution:?
We know what is required for peak performance based on science so lets carve something out that can achieve that no matter your job or personal lifestyle.?
Nutrition
Nutrition is the most important pillar of optimum performance, because it's the one that directly impacts your body. If you want to be at your best physically and mentally, you need to make sure you're eating the right foods.
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To do this, focus on three things: balance, variety and moderation. Processed foods should be limited or avoided altogether. Firstly, make sure that all of the food groups are represented in your diet (vegetables/fruits; dairy products; meat/fish/poultry). And secondly, don't eat too much of any single thing (reduce portion sizes). Finally, choose foods that are as close to their natural state as possible—this means avoiding processed foods whenever possible. Some examples include lean meats like chicken breast or white fish such as cod; nuts such as walnuts or cashews; seeds such as pumpkin seeds or sunflower seeds.
Drink plenty of water: Drinking eight glasses per day is recommended for most adults. If you're in the heat or exercising vigorously, you may need even more than that!
Green tea: Green tea contains antioxidants called catechins that have been shown to improve mood and cognition as well as boost endurance performance by increasing fat oxidation (basically how much energy your body burns). It also has less caffeine than black tea so it's easier on your system while also boosting mental performance as well as physical ability during exercise!
Eat a variety of proteins: Protein provides amino acids which are essential for building muscle tissue so make sure you're getting enough every day (about 0.8g per kilo body weight).
Sleep
Sleep is essential to peak performance. Without enough sleep, you risk getting sick more often, feeling angry and making mistakes at work.
The importance of getting enough sleep:
It allows the body and mind to recover from stressors like exercise and heavy thinking throughout the day. Sleep specialist recommends that adults get seven to nine hours of sleep per night for optimal health and well-being, but many studies show that less than eight hours leads to negative effects on physical and mental health.
The best time to sleep:
Most people need their first dose of restful slumber within an hour or two after waking up in the morning, so it‘s best to go back to bed after midnight if you‘re having trouble sleeping at night. Avoid drinking coffee or alcohol late in the evening; caffeine stimulates your nervous system while booze can disrupt your circadian rhythm (the body‘s internal clock). Also make sure that your mattress isn‘t old- most experts say you should replace yours every five years- and check guides on choosing a new one.
Exercise
Exercise is one of the key components in achieving peak performance. It’s important to find an exercise that you enjoy and use regularly.
Exercise is a great way to manage stress and can also help you sleep better. It will make you feel better about yourself and build confidence, so that when stressful situations come up, you'll have the skills to handle them more effectively.
In terms of physical health, exercise helps prevent obesity and other diseases like diabetes and heart disease. It also improves your quality of life by making you feel less stressed out in general.
The best type of exercise is the one that you’re willing to do on a regular basis, but there are some guidelines:
Environment
Be sure your work environment is conducive to peak performance by providing healthy lighting options (such as natural light) so that you aren't exposed to harmful blue light coming from electronic devices like smartphones or laptops all day long; keeping a clean workspace free of clutter; making sure there is ample space available for movement such as walking around the office during breaks instead of plopping down at one's desk; creating opportunities within an organization where everyone can collaborate on projects together rather than being isolated from one another due how busy everyone seems these days thanks due largely in part due technology like emailing instead talking face-to-face which leads me into topic number four.
When you’re working on your peak performance, the most important thing to remember is that it takes a lot of discipline. It can be hard to stay focused and consistent with taking care of yourself and making sure that you get enough sleep, exercise, nutrition and hydration. But I promise that if you keep at it, these habits will become easier over time so don’t give up!
Book Recommendation
The best book I’ve read on high performance in 2022:
What it’s all about: It explores the six habits that can turn an ordinary person into an extra ordinary one.
What you will learn:
All this knowledge at your finger tip for less than $20!
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