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Six Key Habits to Increase Your Performance Outcomes

Written by: Eva Medilek, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.


When you watch a Nascar race or an Indianapolis 500 race, it’s clear that the drivers of those high-performance vehicles have an intention to win that race. They also are doing everything they can not to crash and burn.

It’s amazing how they can navigate the twists and turns of the track while traveling at such high speeds. Every time I have seen a race, the lead car would stop for a pit stop, which would seem to me at a random moment in the race. Why would they stop when clearly, nothing is wrong with the car?

I remember thinking that they would lose their lead, and the other cars would surely pass them by and take over and win the race if they stopped while they were ahead. Aren’t they jeopardizing their chances of winning when they stop? Has anyone else had that thought, or is it just me?

But in that pit-stop, a team rushes to work on that vehicle, in precision timing, so that the driver can continue to race that car at peak performance without the fear and worry of breaking down. Now, I don’t know much about race cars, but I’m sure that whatever that team does for that car also reduces its chance of crashing and burning along the way, in conjunction with the driver's skill.

Now, if only we would do that for ourselves when it comes to our professional and personal lives. If we were to structure our lives and businesses to operate at peak or high-performance, without causing a breakdown in our health, well-being, or relationships, imagine how successful we would be. We would have a better performance outcome.

But we, as human beings, tend to wait until we run out of gas or have a flat tire in life before we call in the team to support us. We are more reactive than we are proactive, and as a result, we are not operating at high performance and bringing our A-game to every area of our lives. Our performance is suffering because we are just trying not to crash (survive) instead of operating to win the race victoriously (thrive).

We are not employing a pit crew to keep us performing at optimum physical, mental, and emotional energy to create wins in our life. We are in the race with a vehicle that could break down at any moment. And, when it does, we have a greater chance of crashing and burning.

Here are 6 things that you can do to operate like a high-performer in your life.

1. Create a Morning Routine – a morning routine wipes out 20% of stress and brings positivity and preparedness for the day.

2. Strategic Resets every 50 minutes – when you reset, everything shifts. A powerplant doesn’t have energy, it generates energy. Stand up, move, drink water, breathe, close your eyes for 5-10 minutes. However, you choose to reset, make it a habit to do it several times in the day.

3. Eat to Fuel and Recover – have a diet built for the performance needed during the day. Most of us eat to satisfy hunger, and when we wait to get hungry, we tend to make bad choices. Look at your eating and nutrition as fuel for your performance.

4. Work out at least 5x per week – the world’s highest performers work out regularly. You need to move to generate energy.

5. Brain Supplementation – your experience and life come from your brain. How you treat other people comes from your brain. When you don’t rest your brain, nourish your brain and take care of the thoughts that enter your brain, you hurt your performance.

6. Sleep Routine – 7-8 hours per night to optimize your performance. To get the most rest and recovery from your sleep;

  • No food 3 hours before bed

  • No work 2 hours before bed

  • No screens 1 hour before bed

When you feel better about yourself, you take better actions for yourself and from your better self, and you operate at higher levels of performance.

You don’t want to be in the race at the expense of your life.

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Eva Medilek, Executive Contributor Brainz Magazine

Eva Medilek is a Certified High-Performance Coach and a Relationship Success Coach. She has coached both men and women in personal development, leadership, and mastering habits for success. She specializes in helping powerful and successful women have happier, healthier, more intimate connections in their relationships without giving up their power. Eva knows firsthand how a driven personality type can leave you feeling lonely, disappointed, frustrated, and resentful. You can achieve higher levels of success without sacrificing your health, well-being, and relationships. She uses her personal experiences along with her leadership, transformational, and high-performance training to teach you the pillars of high performance as well as showing you how to communicate in a way that fosters intimacy, influence, and connection in your personal and professional life. High performance is succeeding consistently over the long term while maintaining a healthy life full of positive emotions and relationships.



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