Use the Force by Achieving Focus

Imagine possessing the mental clarity and precision of a Jedi Master, tapping into a force that propels you towards unparalleled achievements. Just as the Jedi harness the mystical power of the Force, we, as leaders, can unlock our potential by mastering the very real power of focus. In today's hyper-connected world, the ability to concentrate on our goals and objectives is what sets high achievers apart. Shockingly, the average person now spends nearly 25% of their waking hours on their phones. It's time to reclaim our attention and channel it towards our leadership growth.

When we are able to harness our focus, we unlock an ability to access a state known as "flow." This is the space where our motivation meets our mastery, enabling us to perform at our very best. It is in those moments that it seems effortless to proceed towards our objectives.

Psychologist Mihály Csíkszentmihályi, who coined the term "flow," describes it as a state of complete immersion in an activity. He explains, "The best moments in our lives are not the passive, receptive, relaxing times... The best moments usually occur if a person's body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile." Reaching this state requires intense focus and dedication, but the rewards are unparalleled.

Consider Michael Phelps, the most decorated Olympian of all time. One of the most observable aspects of Phelps' routine was his use of headphones before each competition. Phelps would often be seen wearing his headphones, listening to music. This wasn't just about getting pumped up. It was a routine that reinforced his ability to focus. The music helped him block out distractions, calm his nerves, and get into a mental state where he could visualize his race and reinforce his focus. It was a crucial part of his preparation, helping him maintain a laser-sharp focus on the task at hand.

At the height of his career, Phelps wasn’t just swimming laps aimlessly; he had a meticulously structured training regimen designed by his coach, Bob Bowman. This regimen wasn’t only about physical exercise; it included mental preparation, recovery strategies, and even specific routines to reduce distractions and keep him focused on his goals.

Phelps followed this rigorous plan with near-religious discipline. Every movement in the pool was calculated, every meal planned, and every minute of rest accounted for. This intense level of preparation and structure led to his extraordinary success, amassing 23 gold medals and setting numerous world records.

However, there was a time when Phelps struggled with maintaining his routine. After the 2012 Olympics, he faced personal challenges and lost his way, finding it difficult to stick to his disciplined lifestyle. It wasn’t until he realigned his focus and returned to his structured training that he was able to make a triumphant comeback in the 2016 Olympics.

“The one thing that’s common to all successful people: They make a habit of doing things that unsuccessful people don’t like to do.” -Michael Phelps, US Olympian

Phelps’ journey underscores the critical role of structure and routines—not just in achieving peak physical performance, but in maintaining it. His story is a testament to how having a strong routine can support powerful focus and lead to monumental success.

This brings us to the underlying science of why routines and structure are so vital for consistent improvement and growth. Human beings crave structure and predictability. We are quite literally wired to have a natural affinity for what is known and comfortable. When attempting to cause some form of change, even positive change, the more unknowns involved in reaching that goal, the more prone we are to avoid it. This is due to the brain's inherent desire to minimize uncertainty and maximize predictability, which in turn reduces stress and cognitive load.

Our brains are remarkable organs, capable of adapting and rewiring themselves in response to our experiences and behaviors. This process, known as neuroplasticity, plays a crucial role in the formation of routines and habits. Research by psychologist Wendy Wood at the University of Southern California highlights the power of habits. According to her studies, about 43% of our daily actions are performed out of habit rather than conscious decision-making. This underscores the importance of establishing positive routines that can drive progress in getting into physical shape or leadership shape.

When we repeat a behavior consistently, the basal ganglia, a cluster of neurons in our brain, begins to automate the process, creating neural pathways that make the behavior easier and more automatic over time. This automation is part of what psychologists call the habit loop, a three-part process consisting of a cue, a routine, and a reward. It is in the process that we begin to leverage our focus to unlock that flow state.

Beginning on the journey of implementing structure and routine to our lives can sometimes seem daunting. After all, even the great Michael Phelps relied upon a world-class coach to help him develop his approach. We will explore the importance of coaches and mentors in a future article, but for now let’s address what we can do today to begin establishing an effective routine in our lives.

Renowned author James Clear has written extensively on the how to build effective habits that can drive sustainable change in our life. Using the process he shares in his book, Atomic Habits, we can begin to craft the routines and habits that can help us on our journey to refine our focus.

"It is easy to get bogged down trying to find the optimal plan for change: the fastest way to lose weight, the best program to build muscle, the perfect idea for a side hustle. We are so focused on figuring out the best approach that we never get around to taking action. As Voltaire once wrote, ‘The best is the enemy of the good.'" -James Clear, author of Atomic Habits

Actionable Steps to Develop Powerful Habits

1. Start Small

• Identify a Tiny Habit: Begin with an incredibly small habit that seems too easy to fail. For example, if you want to read more, start by reading just one page a day.
• Focus on Consistency: The goal is to perform this habit consistently, no matter how small the action is.

2. Make It Obvious

• Set Clear Cues: Use cues that will trigger your habit. This can be a specific time, location, or preceding action. For example, if you want to exercise in the morning, set your workout clothes out the night before.
• Design Your Environment: Modify your surroundings to make the desired behavior more obvious. Place healthier snacks in visible places and junk food out of sight.

3. Make It Attractive

• Pair with Something You Enjoy: Combine the new habit with an activity you enjoy. For instance, listen to your favorite podcast while running.
• Use Temptation Bundling: Link an action you need to do with an action you want to do. Only allow yourself to watch your favorite show while you're at the gym.

4. Make It Easy

• Reduce Friction: Decrease the number of steps between you and your good habits. Prepare your gym bag in advance, so it's easy to grab and go.
• Prime Your Environment: Set up your environment to make the action convenient. For instance, keep a water bottle on your desk to remind you to stay hydrated.

5. Make It Satisfying

• Use Positive Reinforcement: Reward yourself immediately after completing your habit. This could be a small treat or a moment of relaxation.
• Track Your Progress: Keep a log or a habit tracker to visually see your progress, which can boost motivation.

6. Leverage Identity-Based Habits

• Shift Your Identity: Focus on becoming the type of person who embodies the habits you want. Instead of saying "I want to quit smoking," say "I am not a smoker."
• Reinforce Your Identity: Each time you perform your habit, it reinforces your identity. Celebrate these small wins to solidify your new self-image.

While you and are may not be Jedi with power of the force behind us, we can still unlock the power of our focus! Whether we are striving to improve our performance in fitness or as a leader, focus will help us to maximize our potential. By starting small and building consistency in our efforts, we can develop the structure and routines needed to enable our ability to focus effectively and achieve outstanding results that surpass even our own expectations!

Challenge yourself to start the journey with this week’s Get Into Leadership Shape workout routine!

Leadership Workout Routine

This week’s workout routine is focused around the process of establishing structure and building productive routines that will support your journey to get into leadership shape.

Welcome to the Get Into Leadership Shape newsletter, where we explore the intersection of principles between physical fitness and effective leadership. I hope you enjoyed this article!

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