Secrets for high performance energy - Q&A w/ Craig

 Let me ask YOU a question to start off today:  How many elite level pro athletes do you think play a big game… Then go hit the gym for another 3 hour workout… Watch game tape until midnight… Sleep 5 hours… Then get up and go straight to practice?  The answer is ZERO.  Pro athletes work hard. 10X harder than most people.  But they know one of the biggest keys to elite performance lies in their ability to rest and recover.  The same is true in the sport of business.  Four hours of mentally charged, highly focused “deep work” — where you achieve flow states and make massive progress on your top priorities — is far more productive than any 16 hour work day.  But if you’re not giving yourself sufficient downtime, breaks, sleep, whitespace on your calendar…  It’s impossible to have the necessary energy and brain power to perform at your best.  So in this very important Q&A…  I’m sharing some of the best secrets I’ve shared with clients to attack each day with high performance energy:  Q: Hey Craig, with so much going on, what do you do to recharge and maintain high energy levels?  Answer: For me there are a few ways to recharge…  a)   Nature…  This was much easier when we were living in Vancouver than Mexico because there were a lot more dog-friendly, off-leash walking opportunities…  A good long walk in a forest with old trees gave me a proper perspective on work and place in the universe.  I encourage everyone to get at least one 90 minute “no inputs” walk in nature each week  b)   People…  Going to events charges me up. This is a little paradoxical because of my introverted tendencies, but going to an event and seeing people performing at another level energizes me…  I just need to make sure I also get in some quiet time breaks.  And I’m not the only one who knows real-life beats Zoom…  “Craig, I went to a Mastermind this week,” a client said, “Getting away and mingling with a lot of new people actually gave me more clarity and renewed motivation.”  c)   Get OUT of Your Routine  Too much routine drags us down and makes us complacent.  We get too comfy in our comfort zones, and that can demotivate us.  Use your routine for good on most days so that you are efficient, but then also break free and go for a nature walk in a new space once or twice per week.  d)   Accomplishing Something / Creating a Physical Work  While the act of consumption is often a vicious energy cycle (it brings us down), the act of Creation puts us in a virtuous cycle (uplifting us).  The next time you seek energy, go and make something.  This can be anything — an IG reel, a sales script, or 500 words of writing for your book.  It’s your choice. Just create.  Q: I’m interested in tracking my sleep. Does the Oura Ring really work?  Answer: ETR resident marketing whiz, Austin Gillis, did a full write up on his experience tracking sleep with the Oura ring. Here’s his feedback:  Austin’s Biggest Oura Ring Lessons  1. Sleep quantity doesn’t = quality  Before using the Oura ring I thought I was getting 8 hours of sleep a night because I was in bed from 11pm to 7am. But the Oura Ring showed that I was only getting 6 hours of sleep and that my sleep quality sucked.  Using data from the ring I was able to do some experiments and identify routines, supplements, and timing that improved my sleep quality.  Now I sleep from 11-6:30am and get over 7 hours of quality sleep.  2. Late night snacking is worse than caffeine for me  (Note: This shows that everyone has individual responses to generic info... which is why tracking how you respond to everything is key.)  For whatever reason, caffeine doesn’t affect my sleep the way it does for most people. I can drink coffee until 5 pm and sleep fine at 11pm, but food after 8 pm impairs my sleep quality.  3. Sleeping more actually hinders my performance  If I sleep past 8 am, not only is my day shot because I’m late, my physical metrics (i.e. ‘readiness’) aren’t as good as when I wake up earlier.  4. Most sleep supplements are garbage  These are the only supplements that help me sleep better (your mileage may vary) => 5HTP, omega 3, and occasionally CBD with .5 mg of melatonin.  5. The Oura Ring helped me “hack” my sleep and perform better  I spend less time in bed, but I get better sleep, and perform better.  More importantly it gives me actionable data so that I can build my schedule around my energy levels. If I have a bad night, I now know to take on less work and focus on recovery.  Before I would try to “power through”, get frustrated with my inability to GSD, blame myself, and screw up my entire week (not to mention my mood and general self esteem).  Other than proper planning and daily exercise I would say that my sleep quantity/quality is the most important metric that determines my performance.  I would recommend getting one if you’re trying to change your sleep schedule or just trying to find a data driven way to figure out exactly how much sleep you need to perform at your best.  Q: Help! I need more energy to dominate my days!  Answer: For all-day energy, you need to develop a "toolbox" of tips that get you back on track when you are feeling sluggish.  Here are some easy to use tools that can make a noticeable difference right away…  This comes with experience, but you might do this [1-minute power breathing technique](  Or use this [guided meditation for energy](  I also wrote this [article on energy boosters](  Also, read this for the [best Sleep Tips](  (There’s nothing to buy at the links above. They’re all just direct access to free resources and actionable information.)  ----  I’ve just shared some of the most powerful, proven strategies I know for maintaining high performance energy.  And the best part is they’re all free! (except if you choose to “splurge” on an Oura ring, which I think you can get for around $200).  So there’s really no excuse not to start doing some of this…  When you do — you’ll immediately sharpen your focus… win more often… and get bigger, better results in less time.  Success Loves Speed,  Craig         [[Instagram1]Â]( [[Facebook1]Â]( [[Youtube1]Â]( [Twitter1](    [Whitelist Our Email]( [Contact Us]( 2022 © Early to Rise Publishing – All Rights Reserved   This email was sent to {EMAIL} by admin@etrmailbox.com 1550 Larimer Street #769, Denver, CO 80202, USA [Edit Profile]( | [Manage Subscriptions]( | [Report Spam]( Â