TES

Systemising High Performance - September 02

VIEW RECORDING - 44 mins (No highlights)

Meeting Purpose

To discuss systemizing high performance through implementing effective daily routines and habits.

Key Takeaways

• Successful high performance relies on building consistent systems rather than relying solely on motivation or willpower
• Key areas to systemize: nutrition, sleep, hydration, morning routines, and managing screen time/distractions
• Start small by implementing one new habit at a time, then build upon it gradually
• Regularly review and adjust systems as life circumstances change

Topics

The Importance of Systems for High Performance

• Quote shared: "We do not rise to the level of our goals, we fall to the level of our systems" - James Clear
• Problems with lack of systems: reacting vs. controlling days, relying on fluctuating motivation, missing tasks/goals
• Desired outcomes of good systems: easy to implement, time-efficient, provide more freedom/energy, improve quality of life

Nutrition Systems

• Schedule regular food shopping (who, when, how often)
• Create consistent shopping lists of staple items
• Plan meal prep: who cooks, when, prep ahead vs. daily cooking
• Have backup meal options for busy days (e.g. freezer meals, protein shakes)
• Consider meal prep services if time is limited

Sleep Optimization

• Develop a consistent sleep routine (bedtime, wake time)
• Create an optimal sleep environment (cool, dark, quiet)
• Implement a wind-down routine (e.g. reading, no screens before bed)
• Set a "caffeine curfew" (e.g. no caffeine after 3pm)

Hydration Habits

• Aim for 750ml-1L per 20kg of body weight daily
• Drink 500ml-1L water first thing in the morning
• Carry a water bottle throughout the day
• Drink water with every meal
• Stay hydrated during workouts

Morning Routine

• Design a short, enjoyable routine to prime yourself for the day
• Could include: walking, journaling, planning, breakfast, meditation, stretching
• Consider your environment: music, podcasts, motivational quotes

Managing Screen Time/Attention

• Be intentional about social media use and set time limits
• Use phone settings to track and limit screen time
• Implement "no phone" times/zones (e.g. bedroom, during work)
• Replace mindless scrolling with more productive activities

Implementation Strategies

• Start with one small change, then gradually build
• Use "habit stacking" - pair new habits with existing routines
• Manage expectations - slip-ups happen, get back on track quickly
• Schedule time weekly to plan and adjust systems
• Don't let others derail your systems - stay committed

Next Steps

• Create and share a structured weekly schedule in the group
• Share your ideal day of eating plan in the group
• Implement at least one new system/habit discussed
• Report back on progress with newly implemented systems
• For shift workers: adjust sleep schedules as needed between shifts
• Review provided planning templates (daily planner, weekly planner, shopping list)