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🎵Outro Music🎵

Hey Ryan, I think let's get started on today's space. What do you think? How are you feeling?

Yeah, no, let's get started. And I'm sure people will join in as we go. So let's get it on the way.

Yeah, perfect. So yeah, this is our third high performance space. And if anyone's listening, welcome. And yeah, this is our third space. So today, our topic is going to be foundations of a high performer.

So for example, if you want to perform at a higher level as an entrepreneur, coach or an athlete, you need to master the foundations. And yes, Orion and I will be talking about these and our principles of how to be a high performer outside of our jobs, outside of our businesses, so we can perform at a very high level in our jobs and our businesses and anything we do in life. So we'll be talking about our 7 principles that we'll be discussing, and why it is so important to have these foundations, and we'll also give you some tips and tricks on how to go about with them. Yeah, Ryan.

Yeah, like you said, I like these basics and these principles that we're gonna talk about are so important. You know, you always hear about people who are high performers in their job or in their business and it's always go, go, go. But there can tend to be something lacking in other aspects of their life. And I understand that sometimes, you know, not everything's going to be balanced and you need to focus more on certain things, but establishing and taking time to work on these fundamentals that we're going to talk about can greatly impact you, you know, for the rest of your life, if you include them in your lifestyle and have them alongside your Your business or your job or whatever that might look like for you So that way you're showing up as your absolute best self every single day

Yeah, absolutely So what do you think is going to help people like focus on these principles? For example, like we were talking about this earlier, how these principles can actually help even prevent burnout. Because as a high performer, you're just, you're always constantly like going after 1 goal after another. You don't even stop sometimes, like look back and pause and relax. So because of that mentality, you forget to just take time for yourself or go back to basics.

And that could lead up to burnout as well. So these principles will definitely help you sustain in the long run and for even online entrepreneurs that there's a lot of expectations we set ourselves. So I think these principles will really, really help. Do you think we should start on our 6 principles?

Yeah, let's get into it. We can start with number 1. Yeah. And yeah, if you want to introduce, go for it.

Okay, well, I just saw Dave hop in. Dave welcome thanks for being here. Today we are going to talk about the foundations of a high performer and why it's so important for high performers to go back to their basics because if they want to perform at a higher level as an entrepreneur, coach or an athlete, they need to be performing at a higher level outside of that. So, Dave, would love for you to join in and speak as well. So, we're just going to be talking about 7 principles that I think are really essential for anyone to perform at a very high level.

Yeah, I might also request you to speak, Dave, if you're open. Yeah. If you're open. Yeah. Yeah.

So while Dave's getting connected, the first principle that we want to talk about is, everyone knows this is very simple, but mostly overlooked, how important sleep is. And I'll get Ryan to talk more about that. And Dave, please feel free to hop in and ask to speak as well.

All right. Yeah. So sleep. Well, I guess before I get into that, I just want to say, Hey to Dave and thanks for joining in. Uh, appreciate you coming back for, to join our space once again.

But anyways, getting back to the sleep. So sleep is so important because whether you're an athlete or you train a lot, or even when you're learning new things, Sleep is kind of what makes all of that happen. You know, that's where our body recovers and we actually build muscle while we're sleeping. And when we're learning, that's how everything gets processed when we're sleeping and it sinks into our memory. And It's really just 1 of the most important aspects that we should really focus on in order to see improvements in almost every aspect of our life.

And a lot of times it is overlooked because people feel like, you know, working more, more, more, more, more is often better than prioritizing their sleep, which of course, I'm sure there are times where that's necessary. But over, you know, your lifetime, you really want to make sleep a priority and Without it you can find everything starts lacking and Your energy isn't there your drive isn't there Not to mention sleep in general or I should say lack of sleep is associated with so many health risks and chronic illnesses, you know, from cancer to heart disease to diabetes and all these kinds of things, you know, as we learned everything's connected, right? And if you're not prioritizing your sleep, likely you're not showing up as your best self every day, which is, you know, what, what it's really all about at the end of the day. And I guess Anali, did you want us, we can get into some tips and things to focus on with sleep?

Yeah, we can do that. And Dave, like, do you have any information you can give us about sleep and what your thoughts on that too? At the same time, we can take this as a discussion between the 3 of us.

Yeah, yeah, more than happy I have some insights on sleep as well.

Yeah, perfect.

For me, 1 of the best resources on sleep is the book Why We Sleep. I think that's really interesting to kind of get to the fundamental problems and then the fundamental benefits of why we're doing something rather than, you know, the normal advice is like get more sleep, eat good food, you know, exercise and their long-term effects and long-term outcomes rather than the short term. And I think reframing it on the benefits of short term as well is, I think is really helpful. They do it with say, when people are quitting smoking, they talk about the benefits of within 24 hours, blood flow and taste sensations and within 72 hours and within 1 week. And I think framing sleep in those tangible benefits that you're going to get tomorrow is really beneficial as well, rather than just long term health benefits.

Because I think we're we're all impatient for results and kind of too often born the candle at both ends.

Yeah, exactly. It's funny you mentioned that book, I was actually going to mention it later on. But yeah, I heard I heard Matthew Walker speaking in several podcasts quite a while back and yeah, it definitely struck me with a lot of different things. I do think it is important to focus on those short-term effects too. I know there's statistics out there where if you get less than, I don't know the exact statistics, but 5 hours of sleep, it's the equivalent to driving with a certain blood alcohol content as if you've had a couple of drinks.

Things like that, it can really throw off everything from our mental and physical energy to so much stuff. But yeah, it's great you mentioned that book because I think it is a very pivotal, pivotal book. Yeah. What do you think Anali?

Yeah, absolutely. Like, while you guys were talking about it, I was going back to my time when I was working as a registered nurse about 6 to 7 years ago. I actually was doing night shifts. And I remember how much it affected my mood and just being awake all night and trying to function throughout the day. You just can't do that.

And I think about people that actually do that their whole life, like working night shifts. And Now I know how bad that can be to your health as well. So yeah, that really made me think about that. So anyway, we can talk about a few tips and tricks on how to get proper sleep. Something I've been learning is that you need to have your dinner maybe 2 to 3 hours before you go to bed.

And that's gonna really help you have a good night's sleep. And Ryan, do you wanna extend on that topic?

Yeah, so that's a good 1. Trying not to eat within a couple hours before bed.

I don't know

the exact science behind it but I think it's something with, as your body is metabolizing your food and breaking it all down and everything. It's hard for you to fall into a deep sleep as well. I believe. But anyway,

yeah, I think it's related. It's related to melatonin levels.

Yeah, yeah. So, so that's 1. And then, I guess I always think too. So getting good night's sleep starts in the morning. I'm not sure people have heard that before, too.

But it wasn't until I actually like started implementing, you know, getting some sun exposure in the morning that it really started to notice how my sleep became more routine. And I could fall asleep better at night and stay asleep better. So sun exposure is actually 1 of our other principles we're going to talk about in a bit, so I won't talk too much about it. But you know, getting sunlight in your eyes within the first hour after waking up, or just as soon as you can, after you wake up, really helps set your circadian clock and, and allows your your body to essentially acclimate with, you know, the time of day and, and get your whole body and systems running in sync, which is so key and so pivotal. It's such an easy thing to do that's often very overlooked but it can really really help with our sleep and it's the same too if you for getting or watching sunset as well so sunset can the different color rays and light rays can help with any, you know, so let's say you're going to watch TV and stuff before bed, it can actually help to mitigate a bit of that and dim those effects.

But also some other things would be having some sort of wind down routine, rather than just, you know, maybe you're working, working, working, and then you just jump in and try to go to bed. Of course, that's gonna be very difficult. You know, your mind's gotta wind down and shut off. So I would say that's a very important 1. So maybe if you can take 30 minutes to an hour to just wind down, whatever that looks like for you that can be reading a book, you know, with a cup of tea or something like that.

Or just relaxing with family talking anything really that want to try to avoid screens the best we can, but anything that's going to allow us to just wind down and in not, you know, be so on alert and highly focused. Let's see then after that I another 1 I've really implemented to is dimming, dimming the lights at night. So a lot of these principles I learned from Dr. Andrew Huberman's podcast. Yeah, go for it, Dave.

Yeah, big, big fan of Andrew Huberman as well. But I'm lazy, and I think most of us are lazy and our brains are lazy. We try to optimize energy naturally, so we take shortcuts. So for me, like I just said, I set my phone to dim and to block out blue light automatically at a specific time. And I use an app called RISE Science App, which integrates with your Apple Health and your watch and your sleep.

And it basically it adjusts to your natural rhythms, understands when you go to bed, when you get up, and you can set a kind of target of how much sleep you want. And what it will actually do is based on your energy levels and exercise and stuff like that. It will actually tell you when you have the melatonin window, because if you go past your melatonin window, you will actually be more alert. So some people will kind of fight through it or will just stay awake and then they don't understand what you can, what it can't go asleep. So that app just gives me simple prompts to tell me that in 1 hour's time, you will be entering your melatonin window.

So it gives me that kind of prompt to actually start to wind down naturally, to start to put the voices down, rather than, I don't want to have to use willpower because that's using energy and brain activity. And it's a finite resource. I want stuff to prompt me to say, OK, now it's time to wind down, Dave. And likewise, if I don't get enough sleep, it will adjust that window and say, maybe you should go to bed a little bit earlier tonight and it will adjust my melatonin window for that as well to help me stay within a kind of healthy range.

Yeah definitely no beautifully said. Yeah I love how you say you don't have that willpower because definitely I know that as well and it is so important. It's not

that I don't have it, it's that I'm aware that it's a resource that exists. And I don't want to use willpower when I don't need to use willpower. I'll use it for stuff that I have to. That's beneficial. But if I can just get an app to kind of, you know, to hack the willpower, that's even better.

Yeah, definitely. Definitely. And I haven't used the, you know, like smart watches or, you know, whoop or oaring. I haven't really used any of those things. So I don't really have all that kind of stuff connected.

But yeah, I agree with the dimming, dimming the phone background. So I have it as well at a certain time. I forget what time, usually like an hour before I'm going to go to bed, it dims my background and changes the color profile of it or the color gradient, which I think does really help as well. But yeah, I've been wanting to look more into those kinds of systems with like the watches and stuff and see how that would affect my sleep. Do you notice

it really helps? Well, can I make a recommendation of you, do you? Not really helps because I'm, you know, it will tell me during the day, it will tell me when I have peaks of energy, when I have dips of energy. And it's not always accurate. I'm not looking for it to, you know, be the be the boss of my energy and sleep.

But it's it's good indicators. It's reminding me like if I take a walk or a jog, it reminds me I've got a boost in energy. And even when it tells me it's a melatonin window, it's giving me an error of a window rather than saying, you know, go to bed at exactly this time as well. So it's I'm taking it with like it's it's aggregated anonymous data. It's not going to be always specific to my energy and my health every day.

But it's it's it's helping build that routine as well. So it definitely is beneficial. But it's it's by no means am I looking at it to be an exact science. It's just a watch and an arm. I can only monitor so much.

Yeah, definitely. Definitely. Yeah, because I know I've heard stories to people, you know, they'll wake up in the morning and see their their whoops sleep score or whatever and then it says they had you know, terrible sleep and this and that and then it just kind of ruins their whole day because They're they're thinking in that mindset of oh, I had a terrible sleep. I have 0 energy You know whereas normally if they woke up and didn't look at that or see that, it would have just been another day and they would have went about their things. I guess it's like a double-edged sword in a way and something to think about.

Dave, would you mind putting in the comments the app you're using? Just interested to have a look.

Yeah, that'd be great.

Yeah, yeah, sure. I'll get it.

Yeah, so yeah, There's also more other things that we can do to get a good night's sleep, like not having alcohol before we go to bed. And that's a big thing, isn't it, Ryan?

Yeah. Well, I mean, in so many things, like Dr. Matthew Walker talks about and stuff, it's even, you know, 1 glass of alcohol before bed. Like a lot of people think, Oh, I need that glass in order to help me fall asleep, which it may help you fall asleep. But alcohol prevents you from falling into that deep REM sleep that our bodies and that we so desperately need, you know, for our learning and recovery and all those things.

So I think trying to, I guess not not have any alcohol before bed if possible, or cutting down as much as you can is really gonna help benefit your sleep tremendously. I even, I know firsthand too, when I used to drink a lot more, my sleep was terrible. And if I had a couple drinks before bed, like I could never fall into a deep sleep. And I would wake up, you know, exhausted. And even if it wasn't necessarily a hangover, it was just exhaustion.

And yeah, so I can definitely attest to that 1.

And then we had

other simple things just like having your room nice and dark as best you can. You don't want you know streetlights and things like that coming in and having it nice and cool. So for most people around, what is it? I think it's like 18 degrees Celsius or what would that be? Fahrenheit, like 66 degrees or something like that.

Fahrenheit is typically pretty optimal. In order to to have a really great night's sleep. We mentioned...

Ryan, can I add on to that 1?

Of course.

Yeah. So there's, I read up on this before about when you're going to sleep and the temperature. And there's kind of sensors on our bodies, which are based on our neck, on our wrists, and I believe on our legs as well. And sometimes you're actually in a warm environment and you're trying to transition from that kind of warm environment to the slightly cooler environment. It's typically 2 degrees Celsius below your normal, you know, environment.

So like you were saying 18 degrees if your house is normally 20 degrees. But what I found really useful there is when you know you're brushing your teeth and doing your whole routine is to actually splash cold water on your neck, on your wrists and on your legs. You can you can dry it off then but that just kind of lowers those sensors as well. They're going to indicate, OK, this is sleep time as well.

Yeah, OK, I never heard that 1 before, but no, that's that's really great. I have to keep that in mind. Is that that's something you actually do most nights?

And not most nights, I would only do that if it happened to be like summer and it was extremely warm. You know, you can't actually lower the temperature. I find if you're struggling to sleep, sometimes I would be struggling to sleep and I would get up and I would actually splash. And that would make a big difference. Within a few minutes, I would go to sleep.

I wouldn't find I had that battle. It wasn't like you didn't have to have a cold chair. You're not trying to lower your entire core temperature. You're just trying to lower the sensors, the primary sensors that go to sleep.

Yeah, okay. Okay. No, it definitely makes sense.

I also want to welcome Jeremy here and I can see Jeremy here. Thanks for joining Jeremy. And Jeremy is someone that I've connected to Twitter and he's a really a wonderful person. So would love for you to join and speak to Jeremy if you wish. Today we are talking about the foundation of high performance and we are just going back to the basics of what we need to master outside of our jobs, outside of our businesses, so we can perform really well in our businesses as athletes, like as coaches.

So we're just going back to our basics, we're talking about 7 principles. So right now we're talking about the first principle, sleep and why it's the most important thing for us to function really well. So yeah, welcome Jeremy. And how about we go to principle number 2? So that's another big 1, that's hydration.

Definitely overlooked, but this plays such a huge part of us being able to think so clearly, having that clear mind throughout the day, and trying to drink at least 2 liters of water because this is something that I didn't do really well and I remember I felt a lot more tired like I couldn't think properly my decisions weren't as good But the only way for me to get into the habit of drinking a lot of water was that I have a big water bottle that's bigger the size of me, honestly, like sitting right in front of my face. So once I started doing that, I actually, yeah, I got into the habit of drinking 2 liters or more and I felt more energetic throughout the day. So, yeah, that's something that I think is really important. How about Ryan, Dave, Jeremy, your thoughts on that?

Yeah, definitely. Hydration is key in the sense, I mean, if we're not hydrated, our bodies just can't function properly. And, you know, our organs and our systems need to be hydrated in order to actually do what they're supposed to do. That's why I think like you said, Ronali, if you're not hydrated, we tend to get headaches and maybe get a bit spacey or just feel off, like we're lacking energy. That's why it is so important.

Again, it's 1 of those things. It's very simple and very basic. It's just essentially prioritizing and remembering to do it. Like you said, having something with you like a bottle all the time, like a refillable bottle, not just buying plastic water bottles all the time, but having that big jug or whatever you want to call it next to you is key. If it's there, it's convenient and you're going to drink it.

At least for me, I know when I have my bottle, I just am drinking it all the time without even thinking. But if I don't have it with me, I can go hours without drinking anything, without even realizing. So it's 1 of those things, if it's there, you're gonna do it. If it's not, you might forget. But yeah, hydration, so important.

Dave, anything on that 1?

Yeah, I'm exactly the same as you guys. Hydration is 1 of probably the areas that I forget and struggle with most often. And exactly like you said, if I have a bottle on a desk in front of me, then it's very easy. It's there. But what I've started doing over the last few months is I kind of work in 60 minute blocks and then I take, you know, some downtime.

It might be only 5 minutes, it could be 15 minutes, but I'm trying to make sure within those few minutes before I start the next session, I'm like, have I got everything available at hand for me? And 1 of those things has been, have I got water there as well? Do I need to refill or just have it there? As again, that simple prompt, I think, out of sight, out of mind, unfortunately, is the problem for me when it comes to hydration.

Yeah, exactly. I think that's how it is for most people, like you said, out of sight, out of mind. But yeah, it's definitely key. Another thing too that has really helped me get hydrated and make sure I'm starting the day off on the right foot is after I wake up, you know, within, I don't know, the first 10, 20 minutes, I always have like 2 glasses of water, you know, because that way, it's like, boom, starting the day off, right, I'm already, you know, got that much water in my system. And I tend to feel it actually gives me a bit of energy.

So prioritizing that hydration straight away, it's definitely made a massive impact. And that can be as simple as just leaving water out the night before or leaving a glass out on the counter so you see it, whatever it is, you know, to kind of trigger that or to be that cue for you to drink water. But that's another 1 that's really benefited me.

Yeah, great. So how about we move on to our third principle. And like we mentioned before, how simple these things are, but they're so often overlooked by people and but if we don't focus on these things so It's tough for us to sustain at our jobs, at our businesses, as athletes, and we can prevent burnout if we do go into these principles. So the third principle we want to talk about is nutrition. It's funny that comes after sleep and hydration, but it's just as important as sleep and hydration.

Ryan, what are your thoughts on nutrition?

Yeah, so when it comes to nutrition, it's funny, I know it's a very loaded topic. Many people have their opinions about what's best and all that. I think the baseline of nutrition is essentially the same throughout no matter which I guess diet or whatever you're looking at. And and that's, you know, we want to focus the diet around whole foods, right? So cutting out most of the crap, so all the highly processed stuff, you know, refined grains, all those types of things, cutting them out as much as possible, because there's so many studies showing how how they just lead to all these different chronic illnesses.

So cutting those out and replacing them with more whole foods is definitely a step in the right direction. So I guess that that's the biggest aspect of it. And I know it can be difficult, we could do a whole bunch of spaces on nutrition, but I don't think that's what we're really here for. And there's already so many spaces dedicated for that. So just being mindful, I guess, of what you're putting in your body, body and just looking at it, from the perspective of is this going to, you know, give help me become the healthiest version of myself?

Or is this just going to continue making me feel the way that I feel already? Maybe that's lack of energy and, you know, gaining weight, all that kind of stuff. And there was something I heard a couple years ago, and some some book I was reading. And it was, he said that our bodies are always constantly trying to heal ourselves. It's just that we keep doing the same, you know, things that are that are hurting ourselves, and aren't allowing us to recover and heal properly.

It's like someone who's smoking every day, the moment they put down that cigarette, the body is essentially trying to recover from that point on, but then they have another cigarette, right? So then it's got to start over. So it just keeps going. And it's the same thing with nutrition. If you just keep shoving, you know, kind of garbage foods into your mouth, it's going to, you're just kind of delaying that process.

Whereas if we can kind of give the body what it wants, which is mostly whole foods, we can then allow our bodies to kind of heal and, and really allow us to show up as our best selves and give us more energy and mental clarity and all those wonderful things. Dave, anything on that 1?

Yeah, I think for me, I feel like a lot of nutrition advice is for our body and not for our brains. I think it's important as well when we think about nutrition, we think about what we consume physically but also what we consume mentally. Like the amount of bad information, bad ideas that we consume. That, you know, if, if the mental ideas could be physical, like Would we be overweight and bloated and unhealthy with bad ideas and a bad diet of information as well? That's where I tried to think about both of them.

But also when it comes to physical nutrition, I think it's really important as well to understand the cycles of food and what foods give you energy and what foods slow you down. And kind of like you were talking about with routines of sleep and stuff like that, a lot of people get that, you know, afternoon dip that we have naturally after we've had food. And that's just all the blood is flowing into our stomach to start aiding digestion. And I think understanding, okay, when I eat this kind of meal it actually affects my performance during the day. So what kind of tasks will I plan before I have that kind of meal?

And what kind of tasks will I plan before I have that kind of meal and what kind of tasks will I plan after I have that meal instead of thinking that we can just perform optimally all the time it's like okay maybe after lunch I'm a bit more sluggish so I'll do low level easy tasks that are on autopilot as well So I think kind of considering as well the kind of ebbs and flows that nutrition adds to our day as well because it's not just this perfect eat this kind of food at any time of the day within the 24-hour period. The different times of the day it's going to affect your metabolism and your performance in different ways.

I love that, Dave. Thanks so much for sharing that. And I also want to take this chance to welcome Josh and Cash Money Kev. Please feel free to request to speak. So today, we are just going back to our basics today.

So it's our third high performance space. And we're talking about foundations of a high performer, and how it's so important to be performing at a higher level outside our jobs outside our businesses. And as athletes, like we need to be mastering those foundations so we can perform at a higher level inside our jobs, inside our businesses. So it's just the simple things, but we often overlook these. So I thought we'll all start talking about 7 principles that's really gonna help us perform at a very high level to prevent burnout, to sustain for a long time and help our mood enjoy the process and make us a well-balanced human.

So first we talked about sleep, that's our most important principle that we talked about, and we talked about some tips, tricks on how to get sleep and why it's important to have good sleep. Then we talked about hydration as the second most important principle. And yeah, now we're talking about nutrition. So Josh and Cash Money Kev, would love to hear your thoughts as well. So we can move on.

Oh, no.

Just so you know, Josh hosts phenomenal spaces every week as well on innovation, but me and Josh actually had a discussion and we were actually talking about exactly what you said, thinking about ourselves like athletes, what we put in is going to be the performance that we get out as well. So it's really in line as well. So look forward to hearing from those guys as well.

Absolutely. Yeah, Josh. Yeah, I've been on a few spaces with Josh too. And his Sunday for me, Saturday for you guys space is amazing with innovation. And so I was very excited to see Josh and Cash Money came here.

So, Josh, we'd love to hear more thoughts on like exactly what Dave said. I'll actually send you a request to speak if you can do that. But if not, we'll move on to number 4. Ryan, if you want to start that. But in the meantime, let's see if Josh can speak.

Guys, how we doing? Sorry, I had the good old connecting curse there for a moment. So yeah, I saw a space with Dave O'Nally, of course, Ryan, and I

was chatting with Kev.

I was like, we got to stop by and at least see how things are going and contribute in any way we can. So yeah, Dave, we were chatting the other day about, we have many times about this idea of treating yourself like an athlete. And I think that is like, just a profound sentence in and of itself, telling somebody to think of themselves more of like an athlete. As entrepreneurs, we got to sustain ourselves. So Natalie, and I love that you're doing a space dedicated to understanding what a high performer is.

I heard you say something about 7 principles. Is that something that you're going to be going over?

Yeah, absolutely. Yeah. So the first principle being sleep, then hydration, nutrition, exercise. I'm not going to ruin the end of this space, but definitely there's 3 more that we're going to talk about. And yeah, because I really think that it's so important to go back to those basics, but people, most people overlook that.

And I think that's where we got it we got to have a strong foundation if we want to sustain and if you want to perform at very high levels and like I remember like when I used to be like an athlete 10 years ago how the It's just these simple basics you learn that are going to help you sustain. So it's just so important and I'm so happy we're all talking about these things. And this is not often talked about. So yeah, We're definitely going to be talking about that, Josh.

Well, I love it. I'm very glad to be here. Yeah, the couple of things that you listed off the top of that list I think are so important and maybe ignored pretty often. And, you know, maybe I'm guilty, not even maybe, I'm guilty of you not being the best on those all the time. And so having a reminder, you know, and maybe even a strategy or hear from other folks of what they're doing is really, you know, a great thing.

So I'm going to retweet this space, see if we can get more people in here. I want to learn more about more high performers. And even Dave is, in my mind, a high performer and a big thinker. So I love to hear Dave's kind of routine, man. You're getting a lot of sleep, but also doing a lot of work.

Is it just focus drivers for you, man? Or is there a strict routine in terms of like food sleep you know all that stuff and I'd love to just hear more from other people I feel like we could learn from each other.

Yeah I'm more than happy to share I don't want to dominate the conversation either. Look, Focus Drivers, my framework of mental mods, is intentionally flexible because, Like you said, Josh, I'd look at you like a high performer and you say that there's always those areas for improvement. And I try to look at it that it's not 100% or failure. It has to be flexible. So you didn't get a good night's sleep last night.

Nothing is stopping you changing that today. You didn't hydrate, nothing is stopping that 5 minutes from now. So that's where, for me, Focus Drivers kind of blends into that. It's like, okay, Am I going into sports mode to perform at a high level? Do I have I had the sleep that's required there?

And am I hydrated right now? You know, have I had a meal? So even what I was saying about nutrition before was looking at how you can have those slumps that it can affect you food. So I will be aware of when I have lunch, when I have breakfast, where those peaks and dips actually affect me and depending on also depending on what I eat. So I'm gonna know if I have a really busy day of must-be-dones and sports mods and a lot of them, I will try to plan them around those meals as well.

And I think thinking like that, thinking like an athlete and thinking how do I get into sports mode? That gives me a bit more flexibility, but it gives me a bit more of a prompt to say, well, you probably should go to bed. You probably should get up and have breakfast. You probably should have lunch at a time. You said you were going to have it as well.

But likewise, stuff like Park Mode for me to shed focus, that's really helpful for me because for years when I started my business I would be so deep in work and so engrossed in it and I would look up and it'd be 3pm and I didn't have lunch and then I was wondering why when I went to have some food and then dinner was screwed up with timelines and why I was drained that evening and now having that Park Maldon only working 60 minute cycles that that's, you know, it doesn't get missed these meals and that nutrition as well, But likewise, it's always about that flexibility for me. It's always about like, you're trying your best, you're going to fail, you're gonna forget. We're human, we're fallible. So, you know, don't dwell on what was in the past. Just, well, if it's a problem for you, change it the next time.

Josh, you can go.

Nice, thanks Dave. I love all that. And you know, that sentiment is certainly true. We can change our actions today that we didn't do the other day. 1 thing that I just realized I want to share with you, Dave, that you made me realize while you were talking, even more is like the intentionality of the modes.

Because we're talking about, you know, the, when we are talking about these 4 modes and we talk about park mode, I wonder how many of the listeners or other folks you're talking to are like, oh, yeah, that's the time where I just veg out. Maybe that's part of it. But also, what we're talking about is sleep, good food, being able to rest in a way that actually recharges you instead of really just, you know, sitting down on the couch, grabbing a bag of potato chips. And so I think the intentionality of the modes, even with sports mode, you know, being more dedicated to this high level of creativity and high output, even with park mode, there's an intentionality piece of, all right, I'm in park now I need to refuel. I heard this 1 thing, it was like, I think it was called a halt.

And it was like, if you're hungry, angry, lonely, or tired, like stop what you're doing and like try to sort of sort out your, your stuff. And I thought that was always kind of cool. Halt if you're halting, and just bring everything down and try to figure it out. But I love the idea, Dave, of when we're talking to some of these folks, and even I've told many people kind of about some of the framework that you're talking about, is sharing more of what we do in the different modes to, let's say, rejuvenate or expand, you know, high levels of energy. I'm sure that they have their own ways of doing it, but it's a nice reminder, just like this space is, that there's, you know, key elements to making that happen.

So, I just wanted to share that. I think that it's kind of cool whenever we're chatting, I even just realize more of the intentionality behind some of the modes and what that means to recharge.

Yeah, and look, just for everybody's reference, I've shared in the Jumbo Tron as well, focus drivers and the farm outs. But I think that's important is not looking at anything in isolation, not just looking at we should get good sleep because we should get good sleep, we should eat healthy, so we should eat healthy. I think it's, we wanna be high performers. So good sleep is connected to high performance. Good nutrition is connected to high performance.

That it's, there's a tangible benefit for doing something that in 1 sense, and in that kind of human sense, feels counterproductive to stop the work, to stop the hustle, to stop the grind. And kind of what Aonali said about thinking like an athlete, to go, okay, I've done my sprints for today. Now I need that downtime. Now I need that unwind. Tomorrow is not going to be sprinting.

Tomorrow is going to be jogging and light exercise. And even top performing athletes, they're not training constantly at 100% optimal level. They always have a little bit of fuel left in the tank until that competition day. And I think business owners need to have that as well. You need to have some fuel in the tank for when an opportunity arises, when something random appears, or when something difficult happens in your business, you need to have those capabilities within you, both physically and mentally as well, to be actually either take advantage of those or to inoculate or to tackle those issues as well.

I love that, Dave. Thanks so much. And like you said, you know, it's us actually having that intention and taking that responsibility and accountability to our own selves to go to bed on time, to have a 8 hour sleep, to eat well. Like We are not perfect. We might not get it every day, but we are striving to be our best every day, I think is the most important thing.

And when you think about an athlete, if you start having pain in your hamstring and you still keep pushing and still keep pushing. And I remember like if you keep doing that, you're definitely going to get an injury. But if you take a 1 week's rest, you can perform for like another 10 years. Whereas if you didn't take that break, your career would end in 2 days. So it's thinking long-term, I think is really important.

And that's also some sort of maturity like you build with experience and always looking at it how can we sustain so we can be in the game longer and how do we look after ourselves and how do we make it a process that we enjoy. Dave.

I really like what you said there You got me thinking about athletes and physiotherapy. And when you know, you have doctors and coaches who actually tell athletes, you are not capable of performing at that high level right now. And they have a plan. But as business owners, we don't have that. An awful lot of business owners, you know, go through so much behind the scenes, mentally juggling stuff and getting to a point of burnout.

And we don't have as much of that assessment because, you know, it's not physical, it's mental. So it's a lot more difficult to see. So I think for business owners, that self-awareness of those capabilities as well, I think is really, really important to go, okay, I'm not able for high performance today. I'm able for medium performance or I would benefit from no performance because tomorrow I will be back to 100% rather than let's do 20% today, 20% tomorrow. You're going to lose out by doing that as well.

Yeah, absolutely. And yeah, it's about you knowing how your body works, how your mind works, being aware to your own strengths and weaknesses, right? And another thing we do is we compare ourselves to so many other people and we forget our limits, our boundaries, and we are all different. So it's like you said, self-awareness is just so important. Ryan, do you have any thoughts on that as well?

And also before that, Josh, thanks so much for providing all the insight. I'm so glad you joined our conversation as well. Ryan?

Yeah, definitely. I mean, of course, you guys just brought up many, many great points. And I agree, self-awareness is definitely at the forefront with everything we do. And 1 of the things I wanted to mention that you guys kind of talked about was that identity, like identifying as an athlete, coming from that state of being an athlete or whatever it is you're looking at, I think it's so powerful because that allows you to then think differently, right? Because if you're coming from the mindset of I wanna show up as my best self every day or I am an athlete, you're naturally going to prioritize your nutrition, your hydration, your sleep, all of these things we're talking about.

Whatever that looks like for you, whether it's I am a businessman or I am an athlete, it puts you into that state to then think differently, I think, than how you're currently thinking and what's gotten you to where you currently are, right? Because something needs to change. So changing your identity, in a sense, can be very, very powerful in allowing you to then align with what that type of person would do. So that was kind of the biggest thing I took away from what you guys were talking about. And it's been very powerful in my life when I've done that.

I know it can really impact, I should say, it can have a massive impact in moving in the direction you want to go, if you can identify as That athlete or business person or whatever it looks like

Yeah, how about we move on to our principle number 4 exercise and I think this is just something that I feel like a hypocrite talking about it because I've been really neglecting my exercise. But I remember when I was exercising, how I would feel. And lately I've been trying to at least move my body in some way or go for a walk. But I remember when I was doing like high intensity exercises or strength training, I would have this amazing energy throughout the day. Like I feel even more productive and yeah that's something that's really helped.

So I'm definitely trying to get back into it and yeah even getting like 10, 000 steps a day is something but I think exercise connects your body with your mind and that energy flow is so important for creativity and just for your like for stress relief, for that mindset and everything. So yeah, Ryan, do you have anything more to add on to that? And if not, Dave and Josh would love to hear from you guys.

Yeah, definitely. I mean, I think exercise is 1 of those things. I think everyone essentially knows the benefits, but it's more or less just making it so it's convenient for you and your life. Because it's 1 thing to know that it's good for you, just like all these things we're talking about, but to actually implement it and do it is a whole nother thing. And I think that's why exercise, it doesn't have to just be going to the gym, as so many people look at it, because not a lot of people like to go to the gym.

So maybe exercise for you is just getting 10, 000 steps or 5000 steps, you know, or, or doing some body weight exercises at home or playing tennis or whatever that looks like for you. But you know, obviously, the research and everything is very clear that the more you move your body, the healthier you're going to be, the longer you're going to live. There's so many important aspects to moving your body and benefits that come from that. But it's important to look at yourself, your situation, the amount of time you have all those types of things. And think, Okay, how can I best move my body in a way that I enjoy, and that I can sustain, you know, for a long period of time?

It's just like with nutrition, you know, what's a diet that I can adopt that I can make a part of my lifestyle and I can do for a long period of time, right? That's why they often say the best diet is the 1 that you're gonna stick with, right? It's the same with exercise. The best exercise routine is the 1 you're gonna stick with. So I think it's very important to just understand that moving your body in general is going to be great.

And the more you can do that, the better you're gonna feel mentally, physically, emotionally, all those things. So I think that's an important thing. You don't have to go to the gym and push a bunch of weights around if that's not in line with you or your goals or anything like that. And Josh, what do you got to say?

Sorry about that. Yeah. So, um, in my, in my opinion, I think that, I mean, I've struggled personally throughout time, you know, staying consistent with working out, staying good about nutrition and sleep. And I'm just as guilty as anybody in here, if we're honest about it, on our consistency with all of this, I bet, over our lives. But I will say that generally most people, and even myself, my excuse when you know, I'm not hitting the gym or or something is no time and no energy.

And sort of like it becomes sort of a paradox. And I just to harmonize with what you're saying, Ryan is, you know, people say, Oh, I don't have time to go to the gym. There, you know, a huge, like gym culture of like the ideas, you have to go to the gym to get a workout. That's absurd. And if you've convinced yourself, or if your friends have convinced you that the way that you need to get a workout is going to the gym.

Um, there's a problem there. Okay. They want you to be involved in the gym culture and go flex in the mirror too. Look, if you don't need that, you don't need that. There's resistance bands with handles on them that you can literally sit in a chair at your office chair and get a nice little, nice pump on your arms, maybe in your back.

You can even go for a walk during your lunch break, do some push-ups, those are free and those are right in front of you. So people make up a lot of excuses and saying they don't have any time. And I think that that's kind of some BS. And then the no energy bit, I would say, well, maybe if you worked out, you'd have a little bit more energy. And I know it's counterintuitive, but the idea is if you get out there and get your body moving, and you get your brain kind of going in a whole different direction as well, you have more energy.

It's the truth. It's the truth. You might be tired for a little bit, you're going to sleep a lot better, which is 1 of the principles here too, that O'Neally is talking about. You know, part of getting good sleep is exerting quality amounts of energy so you're tired enough to go to bed. Or you'll just be laying in bed watching some TV show till 2 a.m.

And you probably should have worked out. Talk about no time, right? No energy. Now you are going, you know, going to wake up tomorrow with kind of some trash energy. So I don't know.

I just wanted to share with me, I totally, you know, to be a high performer and we see it on podcasts, we see it all over, you know, folks talking about, you know, being, you know, consistent with working out, figure out what works for you would be my piece of advice. Even if that's, you know, you don't have much time, do some push ups, do some sit ups, do some jumping jacks, do some squats right, right where you're standing. There's a lot of stuff you can do if you don't have time or energy. So yeah, I don't want to beat a dead horse, but I totally synergize with this. Let's stop making excuses and start making some gains.

Yeah, yeah, definitely, Josh. I completely agree. I think it's important to point out with all these things we're talking about, it's not like, hey, all right, go do all of this tomorrow. Go focus on your sleep. Go hydrate.

Go focus on your nutrition, exercise, all these things. No, it's not like that. Pick 1. Maybe if you're struggling with all of them, pick 1, focus on it, learn as much as you can about it, implement it into your life, and then move on to the next 1 until it becomes part of a lifestyle. Just to be clear, we're not saying implement all these things straight away.

That's just a recipe for disaster. And Dave, I'll pass it over to you.

I think it was Josh before that. Josh would love for you to speak as well.

Yeah, for sure. I've been loving the space so far. Yeah, I like what Josh said about kind of you got to be honest with yourself, too. And you kind of resolve some of the inner conflicts in your head. So like, for example, 1 of mine is, I love pickleball, I love playing it.

But in their conflict with me is like my business mind is like, no, you should be spending your time on the business. You should be, you know, utilizing all your time for your business. But then, But I've still been playing pickleball and I've kind of recently resolved that issue because of the endorphins that's released through physical activity and how that's good for my mental health and how like a break And being in that, I love this pyramid, this 4 mental modes that Dave has shared. I think I've been intuitively kind of doing this, but having it actually well thought out and in a diagram is great. So thanks for sharing that, Dave.

But, you know, Pickleball is kind of a, for me, it's kind of like an eco slash park focus where I'm like resting my mind from the hard effort of, you know, strategizing business and my business and things like that and things that go on with my business. Um, and I'm giving it a break and spending some time doing something that I love to do. Um, so yeah, thanks for having me up.

Thanks so much for contributing, Josh. I loved hearing everything you had to say and I mean to be honest like if you take time off your business and to do something you actually enjoy to do like that is also like it doesn't mean you don't enjoy your business It's if you have that recreation time it helps with recreation So I always think if you do something outside your business that's gonna Help you get your energy levels up and give give you some downtime It's only gonna help you in with your business to be more creative. So yeah, I think that's just part of contributing to your business and it's that right balance, right? Yeah, so I see there's a few more people that have joined and thanks so much for joining our space today. So just quick intro is we're talking about foundations of a high performer and why it's important to master those simple principles outside of your job, outside of your business, outside of if you are an athlete, so you can perform at a very high level at all these things.

So, and also for those who don't know me, I'm a high performance coach and this is something that I have added to my coaching framework because I think this is something that is so overlooked. But if you don't have that strong foundation, it's hard to build on top of that. So that is something I have added to my framework as well. Yeah, so I think we talked about 4 principles. So the first 1 being sleep, second 1 hydration, third nutrition, then exercises, and number 5, what we think is important is reducing stress or mindfulness, or how do we reduce stress, any other way to reduce stress.

So yeah, we would love to start talking about that topic and I'll start with something that really helps me reduce stress And that's journaling. And whenever I feel like I'm stressed or I feel down, I feel like I don't have enough energy or I feel very blurry and not clear, I start journaling all my thoughts down and journal why. I even ask questions in my journal if I have a, if I'm not sure about anything. And I always come up with an answer. I always become clear and I always have that.

I find myself at peace when I journal. So that is something I really do that helps me and would love to hear all your thoughts as well on what reduces your levels of stress. Yeah, Josh.

Yeah, I mean similar to journaling, I'm sure you guys heard of the book, Getting Things Done. I read that a month ago by David Allen. And it talks about getting everything on paper and not only your thoughts, but Basically, he has a diagram in the book where it says stuff, and then you break down stuff into, you know, is this, can you define it? And then you say, like, can this be done in 2 minutes? And then if it can be done in 2 minutes, just do it.

And then I won't go through the whole process. But, you know, it's a really great way, similar to journaling to just get everything off your mind, get it on paper. And I think that results, at least in my life, it's resulted in a lot of stress reduction and more mindfulness and more importantly to me, more space in my brain to come up with ideas that will positively impact my business.

Yeah, definitely, Josh, that's really great. It's a great practice. What was that book that you mentioned?

Oh, it's called Getting Things done by David Allen.

Okay, perfect. I'll have to have to keep that 1 in mind. But yeah, that sounds like a great practice.

Would you mind also adding that to the comments so everyone that's interested can check it out. Thanks. And Dave, you're next.

Yeah, I read Getting Things Done a long time ago, a really insightful, helpful book. But there's a few areas that I don't like. I actually don't like the, if it's going to take you 2 minutes, do it. I do find that 2 minute tasks are typically shallow tasks that are not there to move the needle forward. They're like reply to an email, send an invoice.

So for me, having those, I have a mode to say, okay, those 2 minute tasks or those low cognitive effort tasks, just get them done. But anything else outside that, if I'm in a different kind of phase, I don't really worry about those. I don't worry about... I feel like I could spend 3 hours doing all the two-minute tasks that randomly pop up on a to-do list as well and I'm like actually a lot of those two-minute tasks it's okay if they don't get done today, it's okay if they don't get done tomorrow, if they're low level, if they're not moving that needle forward. So I'm trying to maximize the time that I have.

But in saying that, when I don't have the energy, that's where those 2 minute tasks are really, really helpful. They're really beneficial to motivate you. Especially if we're talking about kind of alleviating stress. Sometimes as entrepreneurs, we feel like we should get everything done and for me, sometimes I don't have the energy to get everything done. Sometimes I just don't have the motivation to get everything done and that's where those two-minute tasks come into an ego mode and that I go through those really easily and then I start feeling that sense of achievement and success and that actually builds it up for a runway to then for me then to switch into a more kind of deep focus work mode that I can actually get stuff done.

But I think stress wise, I feel like we cause a lot of our own stress because we kind of plan with naive optimism. We generally plan with best case scenario and then we execute with a real life scenario instead of, I like to plan with worst case scenario. Like planning with best case scenario means there's no bonuses, there's no reward, no icing on the cake, no sense that you've done better than you expected. There's just that sense that you never reached your potential, never lived up to what you were gonna do. So I feel like best case scenario set yourself up for failure and then you're wondering why you're stressed instead of planning with worst case scenario.

Even when I do client projects I have a timeline for them and I explain to clients that this is based on worst case scenario, that the intention is to do it earlier than this. But if nothing goes to plan, this is the worst that will happen. So when we deliver projects earlier, clients are really, really happy. But if I had a plan in the best case scenario because I was really keen to get the deal and then I was 2 weeks late rather than 2 weeks early, even if I delivered at the same time, there would be a different perception in that and there would be a different even feeling for me. There would be more stress for me.

So I think that the planning phase, we need to be much more honest and realistic about actually what are my capabilities and actually assess well what's the worst possible scenario. Richard Branson's all about you know protecting the downside and I think that's really important is well what will happen if I plan this and I can't achieve this, what's the fallback, What's that backup plan that I can go to as well? And I think that for me really, really helps to inoculate a lot of stress. I think don't bring it upon yourself from the start by planning with perfection.

Yeah, very, very well said, Dave. I agree. I agree with all that. And yeah, I think I know too with the 2 minute task thing, essentially for me, it's usually, oh, I'll just do this quick. It always leads into something else or something else or it takes longer.

And then I just keep going and then, you know, it's so easy to fall into that trap rather than putting off work or whatever it is. So I completely agree. And I just want to say, guys, we really appreciate you all being here. We do need to start kind of wrapping up. Anali and I, it is Monday morning here for us in Australia.

We do have to start getting to work pretty soon. So maybe another 10 minutes, we're just going to kind of finish up with the rest of our 7 principles. And then yeah, kind of go from there with last words, and if you guys want to add anything at the end there. But yeah, so with mindfulness, I guess it's essentially, you know, finding spaces and pockets in your day of being mindful, however that looks for you. Nali mentioned journaling, which is a massive 1.

It's really big and can be very helpful. Maybe meditation. I know meditation has changed my life and it's really given me a lot. A simple meditation practice in the morning or the evening. We can bring mindfulness really into any aspect of our day in anything that we're doing.

You know, we can put the phone away or be more present when we're eating. Or when we're going out on a walk, you know, no phone, nothing, just be fully present with your surroundings and yourself. I know it's such a buzzword with being present, but it really is very, very powerful. And it allows us to kind of expand our thinking and reduce our stress and that worrying mind that's always going. And I know a lot of this is easier said than done.

But like anything we're talking about, it takes practice, it takes time, it takes implementation, and it's essentially making it more of a focus or a priority. And then it can become a part of your life and a part of your lifestyle to where you don't have to think about being mindful. You're just more or less being mindful. Just like you don't have to think about hydrating, you're just doing it because it's a part of your lifestyle. So I think that's something that's very important.

And Anali, if you have anything else to say with that 1, otherwise we can move on to number 6.

Yeah, like I'll just also add like something like even painting a picture, like that's just very mindful to me or listening to like music or going for a walk so it's just what's your habit that will help you relieve stress like it's so personalized like relieving stress and these habits can be adopted to what you want it to be. So next thing we want to talk about our sixth principle is sun exposure and we sort of touched on this when it comes to sleep because for us to get a good night's sleep, we got to start from our morning and getting that sun exposure. So Ryan, I'll hand over to you to talk a little bit about that. And yeah, Yeah, let's start talking on that topic.

Yeah, perfect. So sun exposure. Yeah, we mentioned it when we talked about sleep. So like I mentioned earlier, a lot of this goes back to stuff I learned from you know, Dr. Andrew Huberman, and his podcast.

I think 1 of his first ever podcasts was about sun exposure or light exposure, especially in the mornings. I've really implemented it a couple of years ago. Every morning when I get up, getting outside, getting sunlight in my eyes, that can only be maybe 5, 10 minutes, but it actually, it really, really impacts the rest of my day. So As he points out, there's so many studies showing increased mood, clarity, energy throughout the day. Then also, even more importantly, it allows us to get a better sleep at night and helps set our circadian clock, which runs the show.

Getting outside in the morning and getting sunlight into your eyes and just honestly, just being outside is always a great thing. And if you're not necessarily looking to get it for that sleep and everything, just getting outside in general at any time of the day is going to have a massive impact. And We so often nowadays, you know, it's like we wake up, we're in the house, we go to the car, we drive to work, we're at work, we get in the car, we come back home. It's like we're never outside. And, you know, sunlight is such a key factor in our health and longevity.

So I think it's great to make it a priority. Josh, I saw you raised your hand.

Oh, you know, that

was a slip up, my apologies. Ryan, when you talked about getting the sunlight in the morning in your eyes, you're not saying looking right at the sun, right? You're just saying go outside and get some sun in general?

So essentially you wanna look towards the sun, but not, yeah, obviously don't stare at it. You don't want to go blind. That kind of defeats the whole purpose. But yeah, definitely look towards the sun because it is those certain light rays, especially early in the morning, they like trigger different things in your body. I'm not a scientist, I don't know the science behind it.

But essentially, and it sets your kind of circadian rhythm. So especially if it's even a cloudy day, you know, staying outside even longer and kind of just Looking towards the general area of the Sun is going to help kind of set that circadian rhythm And then on top of that yet just being outside is always a bonus as well so

yeah, and like I felt like whenever I go outside and look at the direction of the sun for like 15 minutes, this is around 7 to 8 in the morning I would do that. And I would just have so much energy throughout the day, like my mood's better, I just feel a lot of clarity and I think that really helps too. And yeah, maybe this is something we can all like start doing, like incorporating into our days and seeing if this even gives us a bit of a difference and changes our mood or helps with our productivity. Yeah, so that's our 6 principles. So we're almost there.

The seventh 1 is just something we all do, continuous learning. And I think it's so important to always have the mindset of a beginner wherever we are. Because if we are a beginner, we are open to making mistakes, we are open to learning from others, we are open to just be sponges and absorbing information and learning to be better. And when you're a beginner is the time when you're the most creative. So I think that's a really good mindset to have.

Just reading books, listening to podcasts, like reaching out to people and learning about them. It's saying it's okay, like saying you don't know all the answers. Like it's just being self-aware, it's being open and it's just, yeah, like wanting to be your best self. Any thoughts on that?

Yeah, I think the continuous learning, you know, it's always, it's another form of like challenge, you know, we always need to be challenging ourselves and learning new things is 1 way to do that, you know, by keeping our mind, keeping an open mind, learning new things. Because essentially, if we're not learning new things, it's, you know, we're not growing, we're not improving, we're not moving forward in our lives, we're just kind of stuck in that same cycle of repeating the same things all the time. I think a great way to use this continuous learning is to implement it on these things we've talked about today, sleep, hydration, nutrition, exercise, mindfulness, sun exposure. Jump into 1 of those topics if you're curious about 1. Maybe us talking about it has perked your curiosity and you want to learn more, I challenge you to jump in, dive in, learn as much as you can about that topic, and I guarantee you'll begin to implement it into your life and it'll become a part of your lifestyle.

I know that's a thing for me personally on my whole personal self-development journey was all these things. There was 1 point in my life where I just learned about it as much as I possibly could about the benefits, everything. And I was able to then make it a part of my lifestyle and implement it on a daily basis. And that's the thing I work with clients as well. We learn as much as we can about these things so then they can really become a part of who we are.

And that kind of jumps along with the continuous learning and challenging ourselves. Pass it over to Dave.

Yeah, I'm in agreement with the need for curiosity and to chase your passions or to even find your passions through learning. But also, I think there's a need for balance. Like we've detailed all these principles here and we've said to people, Don't go off and try to do all of them, just action 1 of them. And I think that's the really important part here is when you learn something, ask yourself, you know, where or how am I going to apply what I've learned? Because for me at the start of my career, I was stuck in a learning loop.

And actually, the more I learned, the more intimidating it became to actually create something. And we have that same problem when it comes to planning stuff. We build our own mountains of knowledge and then to actually use this becomes really, really intimidating and creates imposter syndrome. But I do feel like sometimes the more we learn and the more expertise we gain, the more intimidation is created until we take action on it. So I think it's really important that yes learn, yes be curious, but also have some sort of mechanism in place to actually balance that and not spend you know 10 hours learning and 10 minutes actually applying what you learned and then be hard on yourself that you've got no results from all of it.

You know, it's not a combined total. I see so many people in business, they spend 9 months talking about the business, creating logos and websites, and they spend 1 or 2 months actually marketing their business and then blame the market and say, this is why we went out of business and the action part was there was a big imbalance there.

Yeah, yeah, yeah, definitely Dave. I agree, that's like with everything we've talked about today and just in general, the learning and then implementing, right? It should go hand in hand because if it's not, then what's the point? We can continuously learn, learn, learn, but like you said, it leads to different things like imposter syndrome, overwhelm, all that. That's why I think it's important.

Pick 1 that draws your curiosity. Learn as much as you can about it while implementing what you're learning. Then naturally, especially the topics we're talking about today, they're all connected. You're naturally going to start learning about those other things just through the podcast you're listening to or the books you're reading. They're likely going to touch on these things as well.

But yeah, definitely hand in hand learning and implementation. Otherwise, there's really no point to it. Any thoughts on that?

Yeah, I can see Josh has his hand raised. We'd love to hear from you, Josh.

Yeah, just real quick. It meant what Dave had made me think of a 9 sign quote, which is the only source of knowledge is experience. The only thing that interferes with my learning is my education. So I think I sense kind of on your same level there, Dave, where you have to take action at the end of the day and that's the only way you're going to get over imposter syndrome and that intimidation from all the knowledge you may be learning.

That's so great, Josh. Yeah, I agree with you. And it's like the more we learn, the more we understand, the less we know, isn't it? Like, yes, the more we learn, we feel like we don't know much. We have so much more to learn.

So it's just that cycle. So it's having that balance and seeing, okay, if I learn something, I take action and I move forward and then I learn something else. It's having that balance. And yeah, at the end of the day, we want to perform at a higher level. And anyway, we've come to the end of our space because both Ryan and I have to go to a job soon.

But just to quickly do a quick wrap up, so this is our third high performer space. And this week we talked about the foundation of a high performer and why it's so important for us to master these basics outside our jobs, outside of our businesses, outside of our professional athletic careers. It's so important to have these simple steps to your best so we can perform at a very high level in whatever we do. So I'll just quickly touch base on our 7 principles of like how we can become high performers and prevent burnout, sustain for a long time, help us increase our mood, enjoy the process and make us a well-balanced human being. So number 1, being sleep as the most important step, then number 2 hydration, then nutrition as number 3, number 4 exercise, number 5 mindfulness and reducing stress, number 6 sun exposure and the last principle being continuous learning.

I really hope you guys got some value from this space and I really appreciate Dave, you being here and Josh, you guys contributed so much. Both Ryan and I really appreciate your wisdom and insights. And we are hoping to continue these spaces and would love to have these insightful conversations moving forward. Yeah, Ryan, Dave, Josh, and the other Josh would love to hear any final words and we can wrap this up.

Yeah, guys, just just want to say thank you so much for joining. Really appreciated all your input. And for those listening that didn't say anything, We appreciate you being here and joining our space. It really means a lot to us. And I think next week we are going to touch on, you know, like the mindset of a high performer.

And so please feel free to join us. It'll probably be same day, same time. But I just wanna say, we would, of course, much rather stay here and talk with you guys all day about these things. We love talking about anything to do with all of this, but unfortunately we got to go to work today, but join us next week. And yeah, we're more than grateful for you guys being here.

If anybody else has anything to say, please share.

Yeah, I just want to say thank you. Go ahead, Josh.

No, no, Josh, Josh J. It's all you, brother. Go ahead.

Oh yeah,

just real quick. Wanted to thank you guys for putting in the work and having kind of a framework of the 7 steps and hosting the space and bringing me up. It was a great space and I'll definitely try and make the next 1.

Thanks, really appreciate you being here, Josh.

Thanks, Josh. Appreciate it, man.

Josh H.

That's me, Josh H. Hey, Kiana. Look, O'Nellie and Ryan, I love what you guys are doing here. I love the idea of talking about high performers and like trying to define that and strive for that, that is just definitely worth everybody's time. So I really, really appreciate it.

I really appreciate your support as well. And even shout out, you know, Dave, and I saw Azadi in the space yesterday and she's here now. So shout out to her and let's just keep being great guys and keep working together to do that. And you can count on me being here next week as well.

Perfect, thanks so much, Josh. I'm just so glad you joined and just love your energy and you're a high performer and That's what we are about. So, so glad you're here. And Dave, thanks so much for being here. Do you have any last words?

And we would love to have you moving forward as well.

Yeah, yeah, no, really appreciate really enjoyable discussion. I like how you kept us on track as well and we didn't deviate in some sort of random space that happens quite often. For me I just wanted to touch on what Ryan said earlier about not trying to master everything. I think there's so much valuable advice here. Don't feel intimidated by it.

Nobody, it's clear, nobody has 100% of their shit figured out. It's like just try to, you know, improve 1 area. But what I think is really important is a period of time for you to reflect and learn because sometimes when you master something it becomes automatic and that's quite difficult because you don't see the good stuff you do, you don't see those achievements when you've mastered some sort of skill or some sort of high-performance attribute. So I think actually reflecting and looking back from a positive point of view, not just where can I improve, where have I already improved as well? Because you need some positivity to spur you on to want to do this more.

You know, we're greedy dopamine addicts. So like get those dopamines and get those senses of rewards of what you've already done as well. Smell the roses sometimes, so you'll want to go out and smell more.

I love that. Thanks so much, Dave. Yeah, that's just so insightful. And yeah, I also wanted to say, Asadi, thanks so much for being here. And I saw you listening to us for a while and really appreciate that.

But yeah, we're gonna wrap this up, but thanks so much. You're so grateful that we can have these sort of conversations and start our Monday morning right. And yeah, it's gonna give us this energy for the rest of the week. So hope you guys have a great evening and would love to see you guys next week. So yeah, thanks, See ya.

Thanks guys. Appreciate it.

You