Peak Performance - Brad Stulberg, Steve Magness

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Peak Performance - Brad Stulberg, Steve Magness by Mind Map: Peak Performance - Brad Stulberg, Steve Magness

1. Routines

1.1. It's not so much about having perfect routines

1.2. As it is about sticking to the routine

1.2.1. No matter what

2. On Learning and Becoming the Best

2.1. System 2 Learning

2.1.1. Book Referred: Thinking fast and Slow

2.1.2. System 1 Automatic and fast Default mode of thinking Requires less energy Autopilot

2.1.3. System 2 Slow, Thoughtful, Analytical We turn on System 2 to figure out something new Challenging Struggle True learning requires System 2

2.1.4. How learning happens Neurons and Axons When we learn something new Electrical activity travels between neurons along axons Initially connections are weak If we decide to not struggle If we decide to struggle If we struggle with something long enough Best learning happens when We have to work for it

2.1.5. Constantly Challenge yourself Example: Body Building Current challenge is just outside your skill level Forces you to struggle You must seek those out

2.2. Deliberate Practice

2.2.1. Anders Ericsson Berlin Academy of Music

2.2.2. Recommended Book: Peak - Anders Ericsson

2.2.3. Studying violinists The very best The ones who are likely to end up as teachers Number of hours practiced was not different Identical. 50 hours

2.2.4. Difference = Quality of Practice Intensely focussed on a goal Totally present Eliminated all distractions

2.2.5. Top Performers Just manageable challenges Having goals for practice sessions Deep concentration Struggle = Growth Engaging with Singular focus Single Tasking U Mich Study

2.2.6. Great work requires Intense Focus

2.2.7. Blocks of Stress and recovery You can only sustain intense focus for 60-90 minutes Follow it with 10-20 minute break

2.2.8. Recommended Book: The Power of Full Engagement

2.3. Skills come from struggle

2.3.1. Study High school students 1 group 2nd group Who had better grades in test?

2.3.2. Most effective tutoring system Delay instructions until students are close to point of failure Skills come from struggle

2.3.3. Greatest gains often come from Immense pain and struggles

2.3.4. Productive Failure Coming up short in face of a struggle Opportunity to analyze a problem from different angles Don't seek out support until you have failed and struggled a lot

3. On Handling Pressure and Stress

3.1. Purpose and Values

3.1.1. How to become capable of more than you ever thought you could Having a purpose bigger than yourself Ego is always trying to protect us When something is bigger than ourselves, our ego is minimized when we minimize ego - the fears, anxieties etc just disappear

3.1.2. Values National Academy of Sciences Publication fMRI scans of brains of people receiving threatening messages One group was asked to reflect on their deepest values before receiving such messages Similar Experiment Book: Presence by Amy Cuddy

3.1.3. Purpose reduces burnout Energizes us

3.2. Stress Chemistry

3.2.1. Recommended Book: Upside of Stress

3.2.2. Stress Hormones Cortisol Chronically high cortisol leads to DHEA: DeHydroEpiAndrosterone Reduces risk of Helps brain grow

3.2.3. Growth Index of Stress = DHEA/Cortisol When stressed You want higher DHEA than Cortisol

3.2.4. Challenge Response to Stress Higher DHEA Leads to health benefits of stress

3.2.5. Threat Response to Stress Higher Cortisol

3.2.6. Study of 200 Elite and Non Elite Swimmers Before a Big Race They all felt similar levels of stress Elite Non-Elite

3.2.7. Journal of Experimental Psychology Telling yourself "I am excited" Shifts you from Threat response to challenge response

3.3. Stress + Rest = Growth

3.3.1. Periodization Cycling stress and rest Body building

3.3.2. Same is true for creative/Mental Pursuits - csikszentmihalyi Pursue with Extreme intensity Or Complete Rest and Recovery 3 Step process in all great intellectual pursuits Immersion Incubation Insight

3.3.3. Josh Waitzkin Create a rhythm of stress and recovery in order to become world class

3.3.4. Power of Full Engagement Jim Loehr, Tony Schwartz

3.4. Rest

3.4.1. Default Mode Network Task +ve network of brain Engaged with mentally effortful activities Another part of the brain becomes active when we think we have turned our brains off Called "Default Mode Network" Take a break Day dream Responsible for creative insights and breakthroughs Great philosophers like Kirkegaard and Thoreau Refer Book: The Organized Mind Over 40% of our creative insights come during breaks Creative insight process Throw yourself into the problem - Full PFC involvement Let it go for a while Creative ideas emerge Conscious v/s Sub-conscious When trying = Conscious activity When not trying

3.4.2. Best Ways to Rest Walking Walking requires just the right amount of PFC involvement that it gets distracted Stanford Study Exposure to Nature UMich Study Reduces IL-6 (Interleukin 6) Books Referred: Organized Mind Meditation Guided Meditation Audio Mindfulness Meditation Social Time Good indicator of systemic recovery = Beneficial effects Only effective if the environment is relaxed Sleep Extended breaks Taking weekend Off Complete disconnection from work Book Referred: Deep Work

4. Authors

4.1. Brad Stulberg

4.1.1. Writes about Health and Science of Human Performance

4.2. Steve Magness

4.2.1. Performance Scientist

4.2.2. Coach for Olympic Athelets

5. About

5.1. How to become the BEST

5.1.1. in your field of endeavor

5.2. How to perform at your BEST under pressure

5.3. How to sustain