1. Master the energy basics: hydrate; nourish well; rest, recuperate and sleep between 7-9 hours; move.
2. You need a level of stress to improve and for self-growth. You do this by stepping outside of your comfort zone. Get comfortable with being uncomfortable. If you stay in your comfort zone and don’t learn new skills or test yourself, you stagnate.
3. Set goals that are challenging, motivating and inspiring. A goal which will improve your life. Create a structured plan. What is your time frame? How can you break your goal down into manageable steps? When do these steps need to be achieved?
4. Don’t berate yourself when you have an off day. Get back on the path to your goal. Setbacks along the way are inevitable, expect them. Perfection doesn’t exist. Be kind to yourself, you’re doing your best.
5. Time management is key to your productivity. Work out what your major distractions are. Avoid them where possible and set a specific time for others. Be disciplined. Defend your time (this includes self-care).
6. A year may seem like a long time but look back to this time last year and realise what you could have achieved in that time.
7. Master patience. Patience is key to achievement. Most people expect unrealistic results in an unrealistic time frame.
8. Just start. It doesn’t matter where or how small. Starting creates momentum and we like to complete tasks once started.
9. Research Kaizen, the Japanese philosophy of taking incremental improvement. Small steps can create large gains.
10. Surround yourself with supportive and compassionate people. No matter how independent you are, you need the help of others.
11. Engage with people with a similar mindset to you or a mindset you would like to create for yourself.
12. Beware of energy vampires, some people will sap all of your energy and rarely help re-energise you.
13. Find a mentor. Someone who has achieved what you would like to. Someone who has learned lessons along their journey, which could help accelerate your journey.
14. Be careful who you take advice from. If they have no experience or track record, why listen to their advice? Even if they do, do your due diligence and check the truth, many sensationalise and curate their track record…
15. Simplify. If you can’t explain it to a child you haven't simplified enough.
16. Embrace time with loved ones and those who are special to you. Social engagement is an important component of your well-being, aiding mental and physical recovery. Time is precious.
17. Habits take time. Instead of focusing on stopping a bad habit, put your focus on creating a new positive habit.
18. Bad habits are often a maladaptive coping mechanism. Think about where the habit takes place. When? With whom? What is the reward you receive? What is a positive way of achieving the same reward?
19. Be open with your emotions with those you trust. Suppressing your emotions will disrupt your health and performance.
20. Explore the mind-body connection. The accumulation of chronic stress will affect your mental health and research shows this can cause physical ill health.
21. Be appreciative. Be polite. Be courteous. Good manners go a long way. Tell people when you appreciate them.
22. Practice self-care. It's imperative to your success to physically and mentally look after yourself. Take the time that you need, it isn't selfish, it's selfless. To help others you need to be at your best. You can't drink from an empty cup.
23. Find enjoyment in what you do. This is the number one performance enhancer. We naturally gravitate to what we enjoy and it requires less effort or willpower.