Even if the idea of starting your day with a bout of exercise at 5:00 am doesn’t appeal to you, you can still achieve excellence and become a high performer in all aspects of your life. It does, however, require investing time in reviewing and regularly sharpening mental skills using different combinations of awareness exercises, growth exercises, and self-monitoring. To be a high performer, you don’t need to exercise all of these following strategies together or simultaneously. Simply committing to a few of them in measured doses, over time, will have you well on the pathway to achieving excellence in whatever areas of life you wish to experience greater rewards and satisfaction.
1. Develop Plans
Becoming a high performer and achieving excellence doesn’t happen by accident. It’s planned and deliberate. Plans also contain more proactive strategies than reactive ones. There is no shortage of research documenting the benefits of writing down plans and goals and that doing so increases the likelihood of you achieving what it is you set out to do, experience, and be((Forbes:
Neuroscience Explains Why You Need To Write Down Your Goals If You Actually Want To Achieve Them)). There are at least two levels of additional processing occurring in your brain which foster the likelihood of achieving goals you write down:
- External storage: By writing out your plans, you now have an external place which also holds this information. You don’t commit further energy to needing to remember your plans; you’ve created an external reference point you can go back to.
- Encoding: A part of your brain called the hippocampus plays an important role in filtering information funnels and deciding what gets transferred to long-term memory. Your amygdala works in tandem with your hippocampus to modulate memory consolidation. When information has certain emotional frequencies attached, this helps to consolidate that information into long-term memory.
With this knowledge in mind, you can maximize your chances of becoming a high performer by strategically
bringing life to your plans. Don’t just let your plans consist of spoke diagrams and Gantt charts. Use an array of pictures, images, stories, animations and whatever other materials you can find that ignite your emotional resonation to action steps of your plan(s). As you develop, write and map your plans, know they can also change. Be open to this and make space for this. Review and visit your plans often. Visit three to five key points each day that invite you to take specific steps and actions. Deliberately set time aside to routinely do this. If you are finding you are developing plans but not following through with them, consider working with a coach to recalibrate them. There is likely misalignment with your goals and true values and priorities.
2. Regulate Your Emotions and Prepare for Discomfort
Any high performer is born with the capacity to feel and experience a wide spectrum of emotions. There is a key separator between high performers who consistently manage to operate from a
state of flow —even in the most stressful of circumstances—and those who crumble. High performers respect their experiences of negative emotions. They exercise considered and deliberate efforts to learn their unique response and reactionary patterns. They don’t make excuses to mask or cover up negative emotional responses and reactions. They don’t repress them but cleverly
compartmentalize and contain their experiences and commit to coming back to process them later. Undertaking a few sessions with a therapist to learn and practice acceptance and commitment therapy techniques (ACT) can be widely useful((International Journal of Psychology and Psychological Therapy:
A Review of Acceptance and Commitment Therapy (ACT) Empirical Evidence: Correlational, Experimental Psychopathology, Component and Outcome Studies)). You can learn to alleviate the intensity, sting, and duration of certain emotions. Having techniques that teach you to predict, embrace, and process the mental and emotional impact of challenging relationships and situations will give you a winning edge. Another benefit of learning such skills is feeling you are living more fully and authentically, despite challenges. A new level of confidence develops as you come to learn and recognize that despite what happens, you will always be ok.
3. Self-Monitor and Live More Consciously
In order to become a high performer, you first need to know or set your benchmark as a starting reference point. Monitoring activities therefore must constitute part of your plans and goals. Determining and mapping starting points is essential. Simple as it seems, it must be done with caution, particularly in situations involving high pressure and mental strain. A study((Digital Health: Tracking feels oppressive and ‘punishy’:
Exploring the costs and benefits of self-monitoring for health and wellness)) examining the effectiveness of digital self-monitoring applications demonstrated numerous benefits, but also some very clear negative impacts. Across numerous studies assessing 1768 participants’ experiences with using digital applications that help to promote health and wellbeing, reported benefits included:
- Highlighting of problem behaviors
- Increasing individual accountability
- Fosters more reflection and attention to activities that bring about positive change
- Increase awareness and consciousness of the state of health and wellness
- Concrete information and feedback give greater control to participants to make helpful and informed decisions
Some noteworthy drawbacks included:
- Self-monitoring exercises being tedious and boring
- Monitoring activities provoking health disorders, unhealthy behavioral patterns and thinking (e.g. excessive calorie counting, focusing on weight and body mass, as opposed to recognizing positive mental health changes).
If you are also in the pre-contemplation stage of behavior change((Psych Central:
Stages of Change)), then self-monitoring can have a negative effect. If you are not willing or open to change, self-monitoring and goal setting in themselves are completely pointless activities.
4. Master Habits and Behavior Change
To be a high performer means you need to engage in behaviors that align with excellence. Like the rest of us, you can probably come up with at least ten behaviors and choice patterns that are not high-performance-yielding behaviors! Created by psychologist and researcher Dr. Albert Ellis, the A-B-C model of behavioral change((Healthline:
How medical professionals treat cognitive distortions and irrational beliefs with the ABC model)) can help you explore how your unique beliefs and values drive your reactionary responses. With this stronger
self-awareness and understanding, you can then test to see if you are open to challenging your belief system by considering other perspectives and interpretations of what happened. In doing so, you get to explore different responses as opposed to remaining vulnerable each time you are triggered by similar events or situations. Applying this thought process—particularly toward situations and circumstances that trigger uncomfortable emotional reactions—will greatly help you to regain a sense of mental balance. You increase your ability to remain focused and still maintain momentum in activities that are a high priority for you.
5. Apply Growth and Learning in Regular, Small Doses
Research repeatedly shows that getting optimal sleep improves our memory retention((Physiological Reviews:
About Sleep's Role in Memory)). If you were looking to improve your muscle tone by committing to a weights routine, your personal trainer wouldn't recommend you exercise the same muscle groups every day. Nor would they recommend you look to increase your reps nor amount of weights you lift, at every subsequent workout. We are at our greatest point of power to change when we are present in the moment. Therefore, it helps to set goals to focus on experiencing growth and change in short spurts over shorter periods. Our brains are highly powerful at reverting us to what feels safe, comfortable, and easy. If you set goals that require long periods of discomfort and pain void of enough pleasure and emotional reward, you’re setting yourself up for a setback, if not failure and disappointment. Set goals that entail shorter chunks of effort interspersed with reflective rest periods. Then, go again. This approach also allows for other unexpected life events and important relationships to be preserved and receive the devoted attention they deserve to remain strong and healthy for the long-term.
6. Commit to Personal Development
To achieve excellence requires taking action. A high performer knows and prepares themselves for the fact that taking action that will result in change is likely to bring them pain and discomfort. Our brains primarily function to protect us, help us survive, solve problems, and bring us back to feeling safe, comfortable, and in balance. We, therefore, look to avoid painful and uncomfortable situations as much as we can. For example:
- Asking for a pay rise because we fear rejection
- Saying no to things we feel uncomfortable about and/or disagree with because they are misaligned with our core principles, beliefs, and ethics
- Fear of dating again after we have survived a nasty relationship dissolution
- Starting again when we have experienced significant failure
- Having confronting conversations with friends, loved ones, or work colleagues
You might have experienced some or all of these above, at different times. High performers take time to review their own unique paradigms, belief systems, and behavior patterns when events and situations like these arise. They take time to predict how they might experience their reactions and contributions. It’s far easier to read a book or sit through a course. Your keep your emotional and mental states safe in these situations. However, the knowledge you want has no true value unless you apply it. Expect your attempts at practicing skills and experiencing a change to be messy and fragmented. Expect to feel negative emotions if your practice doesn’t prove effective. This is a necessary part of growth, especially when it comes to interpersonal skills, because we are dealing with relational skills where other people behave, think, and respond in ways we have no control over.
7. Identify and Remove Distractions
Becoming a high performer requires focus on achieving results. However, you must learn to identify two main things:
- Whether or not some distractions are opportunities to experience healthy rest and reprieve
- Whether or not we engage in distractions to avoid and delay experiencing something else
Here’s where we need to exercise true honesty with ourselves. Where you choose to spend your time and energy speaks volumes about your priorities and what is truly important to you. Do you spend more time making sure others’ needs are met before your own? Do you chase perfection in place of getting things completed? Do you allow yourself to get lost in busywork activities as opposed to challenging tasks that would move you directly toward achieving your goals? High performers embrace responsibilities, selectively say no, and exercise confidence to accommodate what primarily works best with their timetable. Do you feel bad about suggesting another time to reconnect with a friend instead of immediately saying yes? Do you always accept nominations where you are required to lead, manage, and coordinate? Do you feel you say yes more often than you say no? If your answer to these three questions was yes, it’s time to take a hard look at your true priorities and values before setting goals to achieve excellence. All high performers know their pathway to excellence starts here.
The Bottom Line
By choosing to try out a few of the tips above, you, too, can become a high performer in any area of your life. Through focus and determination, you can set and achieve goals that will get you closer to a life you can enjoy living.
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