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Keeping your glucose levels stable will save brain function

Adam Fraser - Tuesday, January 27, 2009
Keeping your glucose levels stable may save your brain



MONDAY, Jan. 26 (HealthDay News) -- In people with type 2 diabetes, higher average blood glucose (sugar) levels may be linked to lower brain function, according to a new study.

Researchers found that patients with higher levels of hemoglobin A1C (a measure of average blood glucose levels over 2 to 3 months) had significantly worse results while doing cognitive tasks that tested memory, speed and the ability to manage multiple tasks at the same time. Higher A1C levels were also associated with lower scores on a test of global cognitive function. There fore high glucose levels reduced brain performance and productivity.


The findings from the Memory in Diabetes (MIND) study were published online Monday in the journal Diabetes Care. MIND is a sub-study of the Action to Control Cardiovascular Risk in Diabetes (ACCORD) trial.

"Even a mild impairment in cognitive function is of concern for people with type 2 diabetes," lead researcher Dr. Tali Cukierman-Yaffe, of Tel-Aviv University in Israel, said in an American Diabetes Association news release.

However, the researchers noted it's not yet clear whether higher blood sugar levels increase the risk for cognitive impairment or whether cognitive impairment decreases the body's ability to control blood sugar levels. They hope the question will be answered in the ongoing ACCORD-MIND study, which will test the theory that lowering A1C levels could improve cognitive function.

Previous research found that people with diabetes are 1.5 times more likely to suffer cognitive decline and dementia than people without diabetes.

Posted January 26, 2009, by Dr Adam Fraser
taken from the following website.
http://health.usnews.com/articles/health/healthday/2009/01/26/higher-blood-sugar-could-impair-thinking.html

Workplace wellness has a big impact on the bottom line

Adam Fraser - Tuesday, January 13, 2009


Wellness in the workplace and how it improves

work place performance


Source: Harvey Thorneycroft, wellness and relationship management specialists. Posted on www.hrzone.co.uk

New year resolutions are all very well, but as Britain slides into recession, ensuring that staff are happy and healthy will pay dividends when it comes to maximising productivity. In fact, in the past year alone, a huge government push on wellness at work coupled with the growing realisation that health has a direct correlation with happiness and reduced levels of absenteeism is resulting in a record number of organisations offering wellness schemes to their employees.

According to the Business Action on Health Campaign by Business in the Community (BITC), the number of FTSE100 companies who are actively monitoring and reporting the progress on health and wellbeing initiatives has risen 16% in the past year, with further research indicating that the introduction of a multi-component health promotion programme can result in a 10.4% improvement in work performance and an annual return on investment of £6.19 for every £1 spent.

Prevention is better than cure

Statistics aside, as the new year begins, HR is in the perfect position to look at the health of its staff. "It's particularly a good time for people to refocus on their goals," says Michael de Groot, a wellness coach and founder of Staying Alive. "We have all done it, new year’s resolutions, joining the gym in January and giving it up in February, for example."

"In the UK workplace we still have this focus on the 'SAD' principle, not 'Seasonal Affective Disorder', but 'Still Addressing Disease'. We need to move upstream and prevent more."

Dorian Dugmore, Adidas

He believes that before implementing any programmes, HR should have a system in place to monitor absenteeism and sickness. However, he advises organisations to factor in what he refers to as opportunity costs, which can be much higher than the annual average cost of £6.59 per employee for absenteeism as calculated by the government.

"If a sales person is off sick, they could have booked a contract for £1million, which, in the end, could potentially cause the company to lose orders and could lead to redundancies or the company going bankrupt. When you consider it like this, it's a much higher cost," he explains.

Wellness coach for Adidas and director of Wellness International, Dorian Dugmore, agrees. "To prevent problems is often more cost-effective than losing key people for long periods of time due to ill health," he says. "Such problems can create hidden costs, for example bringing in temporary cover while still paying for an employee while they are absent. In the UK workplace we still have this focus on the 'SAD' principle, not 'Seasonal Affective Disorder', as so many people think, but 'Still Addressing Disease'. We need to move upstream and prevent more."

Dugmore suggests that HR begins by profiling its workforce, in terms of health behaviours, and by measuring the key numbers that convey risk in a preventative sense. "Adopting an approach that focuses on prevention rather than treatment is key," he explains.

One simple wellness initiative he recommends is identifying and neutralising potential risks before they occur, such as offering staff flu vaccinations. "If flu is being flagged as a potential problem as it is right now, a company can look at strategies that can avoid the potential problem before it occurs.

"For example, they might introduce a company vaccination programme, especially for those more at risk, such as a sales force constantly interacting with many different people. It also helps to profile employees, encouraging them to book vaccinations with their own doctors, as well as raising their awareness of how the illness comes about, and how it can be avoided," he says.

To this end, he suggests three important strands that HR can follow: Educative - what people should know to avoid illness/problems; profiling - to get a sense of where a workforce has needs and requirements; and action - taking practical steps to do something proactive to avoid a problem such as flu vaccinations.

It's the little things that count

Absenteeism: the facts

  • Cost to the British economy of working age ill-health in terms of working days lost and worklessness is over £100bn each year

  • About 172 million working days lost in 2007 due to sickness absence

  • Absences that last over four weeks make up around 40% of days lost to absence

  • About 2.6% of working time lost to illness in 2007

  • 34 million days lost in 2007/08 to work-related illness

  • 2.6 million people on incapacity benefits in May 2008 (fallen from 2.77 million in 2004)

  • 5.9 million people in employment in Great Britain say that they have a long-standing health condition
  • Source: www.workingforhealth.gov.uk

    While well-publicised case studies, such as Transport For London's five-year Health Improvement Plan, which aims to reduce lost working days due to back pain, stress, anxiety and depression, makes for impressive reading, not all companies have the luxury of a big budget. In fact, says HR and business consultant Jeff Grout, it's the small gestures that cost very little which can have an immediate and lasting impact.

    "Certainly a huge cause of people feeling disaffected and going absent is a simple lack of a please, thank you or well done," says Grout. "Rather than focusing on skills training, employers should look at management development so they in turn can build better relationships with their own staff to make them feel involved and appreciated."

    Similarly, giving people more control over their working lives through practices like flexible working can also have a big impact on absenteeism rates. "In the last few years, companies have being forced into flexible working but now they are embracing it as a way of both attracting and retaining staff as well as cutting absenteeism," he says.

    Another aspect to keeping the troops happy is avoiding what Grout refers to as 'senseless economising'. "It's about being not too draconian with the red pen. Cutting the little things like the breakfast cereals provided for staff or cutting the budget for conferences and travel will ultimately lead to a more demotivated workforce who will pull more sickies," he reflects. Instead, he suggests HR reminds the board that they need to think about keeping people together so the conference becomes even more important and can be a way of motivating staff and generating new business. "It’s not rocket science – but it's about seeing the bigger picture," he enthuses.

    De Groot agrees: "If employers think giving staff facilities in January and February will result in a drastic improvement by March, April, May, then that is totally unrealistic - there is a lead time involved."

    Charity starts at home

    The battle with absenteeism really isn't rocket science. Giving people the tools to improve their own wellbeing and making them feel valued doesn't have to cost the earth. "It’s a process of education so individuals will start to see that they are the only ones responsible for their own wellbeing," says De Groot. "The company can start implementing programmes to help employees – and this can be anything from nutrition through to exercise, coaching, counselling, but it is not a quick fix," he warns. "Simple things like providing gym facilities, or even just providing changing facilities and a shower on site so employees can go for a run or cycle to work can make a huge difference," adds Grout.

    And the benefits are more far reaching than simply cutting the number of sick notes issued to HR; not only will you have a more informed workforce that have empowerment to take more responsibility for their own health, but also a healthier workforce.

    "Employees appreciate and value their employers far more for taking care of them and showing an interest in their health and wellbeing, and are also more productive because they are in good health," says Dugmore. "The morale of employees working for a company that cares for its people is likely to be high, and the messages of health and wellness can also be transported to the families of employees, therefore benefitting life during and beyond work," he says.

    So as 2009 begins, HR can buck the trend of the ill-fated gym membership, the exercise bike gathering dust and show employees that their health matters - after all, a healthy workforce is a happy one.

    Top tips for reducing absenteeism

  • Align your wellness goals with your business strategy

  • Create a supportive environment and culture focused on wellness

  • Offer incentives to encourage participation in wellness programmes and reward improvement

  • Use targeted and ongoing mass communication to engage employees

  • Establish evaluation and monitoring programmes to measure change, outcomes and financial impact.
  • Sleep Deep

    Adam Fraser - Tuesday, January 13, 2009

    Sweet Dreams, Sleep Tight, Succeed!


    Many hard-charging managers pride themselves on their ability to work long hours and get by on five or six hours of sleep. But the truth is that they’re shortchanging themselves—and their companies.

    “Sleep is not a luxury,” says Dr. James O’Brien, medical director of the Boston SleepCare Center in Waltham, Massachusetts. “It’s a necessity for optimal functioning.”

    When you sleep, your brain catalogues the previous day’s experiences, primes your memory and triggers the release of hormones regulating energy, mood and mental acuity. To complete its work, the brain needs seven to eight hours of sleep. When it gets less, your concentration, creativity, mood regulation and productivity all take a hit.

    HOW SLEEP WORKS

    To understand why the right amount of shut-eye is so important to performance, it helps to know how sleep works.

    Healthy sleep is divided into four-stage cycles. As we progress through stages 1 and 2, we become increasingly unplugged from the world until we reach the deep sleep that happens in stage 3. In deep sleep, both brain and body activity drop to their lowest point during the cycle, and blood is redirected from the brain to muscles.

    The fourth and final stage is named for the rapid eye movement—REM—that is its defining characteristic. Our brains become busily active in REM sleep, too, even more so than when we are awake. Dreaming happens at this stage.

    In a full night’s sleep, we experience three or four such cycles, each lasting 60 minutes to 90 minutes.

    THE WORK SLEEP DOES

    Different yet equally important restorative work happens during deep sleep (stage 3) and REM sleep (stage 4).

    Deep sleep is crucial for physical renewal, hormonal regulation and growth. Without deep sleep, you’re more likely to get sick, feel depressed and gain an unhealthy amount of weight.

    In REM sleep the brain processes and synthesizes memories and emotions, activity that is crucial for learning and higher-level thought. A lack of REM sleep results in slower cognitive and social processing, problems with memory and difficulty concentrating.

    A DEFICIT IN SLEEP LEADS TO DEFICITS IN WORK PERFORMANCE

    Performing complex tasks and navigating complicated relationships—the heart and soul of a manager’s work—both become much harder to do when REM sleep suffers. And when you cut back on sleep, your REM sleep suffers the most. There are two reasons for this:

    1. Your brain, when confronted with sleep deprivation, opts for lighter sleep and hence less REM sleep.

    2. Later sleep cycles tend to have longer REM periods than cycles earlier in the night. When you sleep through only one or two cycles instead of three or four, your REM sleep is disproportionately affected.

    When your brain is starved of REM sleep, concentrating on a single activity is challenging. Multitasking—an inescapable bane of managerial work—becomes exponentially more so.

    A deficit of REM sleep also makes it tougher to pick up on nuances in discussions or negotiations.

    “When you’re listening intently to someone, trying to understand the main meaning as well as the subtext of what’s being said, your brain is multitasking on several levels—an activity that requires lots of mental horsepower,” says Dr. Gandis Mazeika, head of Sound Sleep Health in Seattle. “If you’re sleep deprived, that’s hard to do.”

    In addition, recent research shows that sleep deprivation takes a toll on decision-making ability.

    GETTING MORE FROM THE SLEEP YOU GET

    Given the demands facing managers today—working in a 24/7, always-on environment is a big one—a full night’s sleep is sometimes an impossible dream. Fortunately, there are ways to get more out of the time you do manage to spend in sleep:

    Avoid caffeine. Cut out caffeinated coffee, tea and soda ideally 10 hours before bedtime—and chocolate, too.

    Although some antidepressants can help you feel drowsy enough to fall asleep, they also tend to compromise REM, says O’Brien. A more healthful approach for some is to meditate a half-hour before hitting the sheets.

    Darken the room completely. Your brain creates a hormone called melatonin that senses when it’s dark out and primes you for sleep. If you try to sleep amid too much light, your brain may decide you’re not ready for bedtime after all.

    Sleep in a restful environment. Make sure the room is quiet and your BlackBerry is out of hearing range. Sleep on a comfortable mattress; Mazeika advises not to skimp on quality and plan on getting a new one every eight to 10 years.

    Article written by Ms. Anne Field and was published at the Perspective Section of the Business Mirror, January 10, 2009.

    Women Transition better than Men

    Adam Fraser - Monday, January 12, 2009
    Women perform better than men in new companies

    I recently came across from fascinating research from Harvard University by Professor Boris Groysberg. For years he has been studying the characteristics of high performers. In a new study her looked at what happened when you took a high performer from one organization and placed them in a new organization. What he found is that male high performers saw a dramatic decline in performance. Specifically 46% of top male performers saw a 20% decrease in performance. Incidentally this did not recover within the 5 year study period. The only exception to this was the female top performers, when they moved to another organization their performance stayed stable and tended to increase.

    Why?

    Boris looked into this in more detail, what he found is that the females in the study were often denied access to internal peer groups in the male dominated industry. In a nut shell they were excluded from the “boys club”. With few people to network with who did they form relationships with?

    Their customers and suppliers!

    The result was that while their internal network was weak their external network was incredibly strong. In comparison their male colleagues had a very strong internal network however their external network was lacking.

    Which network is portable? Internal or external?

    Of course the external ones! While the males said goodbye to their close co-workers, the females took their network to the next company. The result an increase in work performance.

    In this time of rapid staff turn over which is the most valuable employee?

    What are you doing about your external network and how portable is it??

    Lets face it business is personal here’s how to build rapport with clients!

    Develop a database.
    This sounds so simple it is almost an insult. Most people in their own business live and die by their database, however people in corporations rarely have a strategically set up database. Start to develop and update your database on a regular basis.

    Keep them front of mind.
    Whenever you contact them don’t just say calling to touch base. People are far too busy to have you just touch base with them. Only contact them if you are going to give them value. So keep your database front of mind, be on the look out for articles that might benefit them. If you find something new and interesting that may help them pass it on. Also be on the look out for opportunities you can pass onto your network. You may be able to connect people.

    Be Engaged.
    With our fast paced society people are losing the ability to focus on a single train of thought. Constant interruptions at work, blackberries, mobile phones and our addiction to multitasking has caused us to lose our ability to focus in conversations and be deeply engaged in conversation. The greatest compliment you can give another human being is your undivided attention. When you are truly present in a conversation you build rapport and develop relationships, alternatively when are disengaged and not present in a conversation we insult people and damage the relationship.

    Posted By Dr Adam Fraser

    Old Dogs and New Tricks

    Adam Fraser - Monday, January 12, 2009
    Old dogs can learn new tricks!

    I was recently at a conference in New Zealand and the speaker before me was a neuro-anatomist who was speaking on Neural Plasticity. Neural Plasticity means that the brain has an amazing capacity to alter how its neurons are organised. For many years it was thought that after we reached adulthood, the neurons in the brain were set. However we now know that you can change the density and capacity of neurons in your brain.

    For example when you first started to drive the neural patterns for this activity was quite weak and unco-ordinated, the more you drove the stronger this neural pattern became and the better you got at driving.

    Further evidence comes from stroke patients. A stroke is where part of the brain dies due to a lack of blood flow. Following a stroke, researchers observed that other regions of the brain took over the function of the part of the brain that had died. For example if they lost the ability to speak, over time with rehab and concerted effort, surrounding areas of the brain took up this function and they regained the ability to speak.

    Talents
    We all have different talents! We are good at some things and terrible at others. Some people are good at artistic things like music or languages, while others are better at analytical endeavours like maths and science.

    Here’s why!

     The brain is divided up into specific regions, one for planning, one for language, one for co-ordination, etc.

    A talent is just a higher density of neurons in a certain part of the brain. Sporty people have a high level of neurons in the co-ordination areas of the brain, while some one with a good memory got more neurons in the memory area of the brain. Simple!

    When we try something that we don’t have a talent for, we find it difficult and most people quit and never try it again. Because of this the neurons in that area of the brain fail to develop. This is the wrong approach as with effort you can increase the density of the neurons in every area of the brain and get better at any task.

    For example if you do not have a flair for languages and you try to learn one, it tends to be difficult for you and you most likely give up. However if you persevered it would get easier for you.

    What does this mean for us? No matter what your current ability, with effort you can always develop it and improve your performance.

    Don’t focus on whether you are talented at something focus on how much effort you are putting into it. Accept that some things take more time than others, but it will become easier.


    Posted by Dr Adam fraser

    Super woman

    Adam Fraser - Monday, January 12, 2009
    Lessons from a Super Woman

    This months newsletter features our recent interview with Dr Fiona Wood. Fiona is the burn surgeon from Perth and in 2005 was awarded Australian of the Year. This woman is an inspiration to us all. She is Director of her hospital unit, a leading surgeon, a world renowned researcher, a teacher, a mentor, a board member on a number of health boards, speaks all over the country, has six kids all that live at home and exercises for an hour and a half a day. Fiona gets more high performance out of one day than most of us do in a week. She is a high performer who oozes creativity and productivity.

    We asked her how she keeps up with this frantic and fast paced lifestyle.

    **Health:** When asked “with your busy schedule how can you afford to exercise for 1.5 hours a day” her reply was “with my busy schedule how can I not afford to exercise for 1.5 hours a day”. “The only way I can keep up with my busy life is by staying fit and health. The exercise gives me the energy levels and fitness to lead such a busy life”.

    Fiona’s tips are:
    1. to do at least 30 minutes of exercise a day
    2. Eat regular meals during the day to keep your energy levels high
    3. Avoid fatty and sugary foods

    To fit in exercise you need to be creative take your runners to work and when you feel tired and unproductive that is the time to go for a quick walk. Also get the family involved and take the kids out for some exercise.

    **Be Present:** With 6 children and a busy career, Fiona has limited time with each of her family members to overcome this she practices being present with them. “Whenever I am with my family, I make sure I am completely present with them, they are all I am thinking about. When I am with my family I am not thinking about work or what I have to do tomorrow”.

    **Negative People:** Fiona is careful who she spends her time with. She tries to avoid spending time with people who are a drain on her energy, rather she surrounds herself with motivated and energetic people who build her up rather than drag her down.

    **Stay focused:** As a woman in a male dominated industry she had a lot of knockers when she started out. The way she overcame this is by staying focused on the goal she wanted and controlling what she said to herself. When people told her she couldn’t do it she blocked that thought from coming into her head and just focused on what she wanted to achieve.


    Dr Fiona Wood an inspiration to us all!!!


    Posted by Dr Adam Fraser

    Water on the Brain

    Adam Fraser - Monday, January 12, 2009
    Water on the Brain

    At a recent conference the speaker before we was a neuro-anatomist talking about the effects of hydration on mental performance. Our brain is made up of a series of neural connections. These neurons have a small space in between them called a synapse that is full of water. When a signal runs along a neuron it gets to the synapse and releases a chemical called a neuro-transmitter which carries the signal across the water to the next neuron.

    New research has shown that by the time you become thirsty the water in your synapse is so dehydrated that the signal has trouble getting through. The result is that your brain can’t function as well and your ability to learn, react, store information and retrieve information is significantly reduced. For a happy brain that gives you high performance, creativity, and productivity ensure you are properly hydrated. Aim for 2 litres a day.


    Posted by Dr Adam Fraser

    Completion

    Adam Fraser - Monday, January 12, 2009
    I was recently in a meeting with a learning and development officer of a large recruitment firm, who has a reputation for being a high performer in the industry and someone who is very productive. She had seen me speak at a conference and wanted me to work with their organization on three levels.
    1. Present a keynote at their leadership offsite  
    2. Put in place a 3 day program spread out over 3 months with their consultants.
    3. Speak at 5 client breakfasts, in each capitol city where they invite 200 of their clients to hear my presentation, as a value add and relationship builder.

    Typically after a meeting like this people want to see a proposal for each project, then we spend the next month swapping emails and phone calls about the content and discuss budget and availability.

    I said to her “would you like me to send you a proposal?” To my surprise she said “No! I have a policy that I only touch things once. Lets get the whole process finished now”.

    So we nailed down the content for each, called the relevant parties involved got their sign off on dates and budget and even designed the internal and external communications.

    In 45 minutes the whole process was done! We both left the meeting with nothing more to do.

    She had organised 6 months worth of training in 45 minutes and all I had to do was tailor my presentation to suit their needs and current challenges.

    How often in the day do you touch things without finishing them?

    Personally this month I have been working on 100% completion and 0% procrastination. I guarantee that this will increase your work place productivity.

    My goal for this month is complete everything I touch. I challenge you to do the same.



    Posted by Dr Adam Fraser

    How to stick to Change

    Adam Fraser - Monday, January 12, 2009


    How do we stick to making a change

    Ninety five percent of new years resolutions are never achieved, why are we so terrible at sticking to goals?
    In a way achieving goals goes against our natural biological drivers. Our natural program is to avoid and move away from things that cause us stress and discomfort. Unfortunately most types of change and the majority of goals require a certain level of stress and discomfort. Studies have shown that the most common emotions people feel during the goal achievement process are frustration, anxiety, fear, boredom and apathy.
    Therefore we have to realise that altering any habit or achieving any goal flies in the face of our normal biological desires and behaviour. Put another way its not going to be easy!! This statement is supported by research, which indicates that 85% of all goals set are never achieved.
    The following research is taken from the PhD work of Dr Stephanie Burns an absolute guru in the area of goal achievement. It’s broken up into theory and strategies.
    Theory is the background to goal achievement and will help you have a greater understanding of how change comes about.
    Action items are things you can practically do to increase your chances of sticking to a goal.

    Theory
    •    The amount of time you have to dedicate to a goal has nothing to do with your chance of achieving it. You can wipe someone’s day completely so they are free and this will not improve their chance of achieving that goal.
    •    Having a high level of self-esteem does not improve your chance of sticking to a goal. A lot of people who have high self esteem often talk about all the grand things they will do, but don’t do them. The only thing self esteem affected was the size of the goal, the greater your self worth the grander the goal you set.
    •    The main determinant of goal achievement was frequent and consistent action.
    •    When people stopped taking action towards their goal they rationalised it by making up a story around why they couldn’t do it. Most of the time they said it was not their fault. They said things like, “I am just not an exercise type person”, “the family is more important and I really need to be there for them”, When analysed their stories were inaccurate and delusional. Also often people who stopped taking action towards their goal, said that they were merely putting it off and would get back to it later, which they never did.
    •    When they compared themselves to other people who kept working towards their goal, those that quit perceived those that kept going as having a much easier time of it. They saw the other person’s goal as being easier, or their life as being better than theirs, or that the other person liked their goal more than them. None of these things were true. In fact those that stuck to their goals were as challenged, bored, frustrated with their goals as those that quit. They just didn’t see those things as a reason to quit.
     
    Actions:
    •    Just start! Research shows that once we start the activity, momentum tends to make us keep going. For example to get people to exercise researchers got them just to walk for 10 minutes a day, however once they were out and exercising they continued to walk much longer than 10 minutes.
    •    Don’t think too much! People that didn’t achieve their goals tended to think about it a lot. For example say their goal was to go to the gym, those that didn’t get there would sit on the lounge and debate over and over again in their heads if they should go or not. Finally they ran out of time and couldn’t go. Those people that did achieve their goal didn’t analyse it too much, when it came time to do their chosen activity, they just did it rather than thinking about doing it. In a way their heads were quieter.
    •    Most goals are abandoned after 3 weeks. One key to achieving goals is to sustain the action long enough to see a result.
    •    Consider the little stuff. When people set a goal they only thought about the outcome they will get at the end of it. For example if it was to lose weight they fantasised about how good they will look when they achieve their goal. Unfortunately they have not thought about all the little steps they needed to take along the way and all the little challenges they will have in order to get their goal. For example many people who had the goal to get fit stopped that goal because it was a pain to drive to the gym or they couldn’t get parking near by. It was the little things that they did not even consider that derailed their goal.
    •    Create tension in your environment. Often children stick to new hobbies or sports because they have a lot of tension in their environment to make them keep going. Tension from parents, coaches, fellow students and teachers. All these sources of tension keep them accountable. Announce your goals to people and set up tension in your environment to keep you accountable to your goals.

    Video Links
    Teenage affluenza – gives you a huge dose of reality
    http://www.youtube.com/watch?v=I46z0WY1ukU

    TED video – this is a great example of having passion for what you do.
    http://www.ted.com/index.php/talks/benjamin_zander_on_music_and_passion.html

    Lesson learned from Steve Hooker

    Adam Fraser - Monday, January 12, 2009
    How to achieve better results

    I recently had the pleasure of facilitating a day with some of the Olympic team at a Sponsored event. My role was to draw out information from them and also manage the questions from the audience.

    One of the participants was Steve hooker who won the Gold in the Pole vault. My question to him was “Steve in Athens (2004) you came 28th in the world, 4 years later you won the Gold. What did you do in those 4 years to get that quantum leap in performance?” His response was interesting! Steve said that he always did the big things right, trained hard, ate well, and worked on his technique. However he realised that he didn’t do the small things right. These were things like, taking time out each day to relax, working on his mental focus, meditation, sleeping well, monitoring his self talk, working on his emotional control and small changes on his technique. He said that to move from really good to exceptional, you need to consistently do the small things day in and day out.

    Recognising this was one thing, but changing his behaviour was the really challenging part. To facilitate this Steve had a daily list of the little things he had to do. As he did them he ticked them off. At the end of the day the number of ticks gave him a score out of 10. Each day he aimed for a ten out of ten day.

    What small stuff are you missing out on each day? What is the extra small percentage in your day that could make a massive impact on your quality of life? Can you make a plan and consistently have 10 out of 10 day.

    Too often we think that we have to do large things to get greater performance, productivity and wellness, however success in anything is all about doing the right things day in and day out.

    Posted By Dr Adam Fraser on the 12/1/09


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