1. Cultivate a Meditation Practice

Carving out time to simply sit quietly and connect with your own thoughts each day may seem like the impossible but the benefits of doing so have been proven by millions of practitioners over thousands of years. In fact, meditation has been shown to effectively help decrease stress, lower blood pressure, and increase focus and concentration. Even the busiest among us can incorporate a meditation practice into our daily lives by simply starting small. Begin by choosing the method that works for you. Whether you self-pace your practice or prefer a guided meditation, keep these things in mind:

• Start small & increase gradually – Begin with 5-10 minutes of meditation several days a week in a relaxing environment.
• Become the observer – Be patient with your wandering mind and use your breath or a mantra to refocus your attention.
• Notice your transformation over time – Make note of any changes in your body in terms of stress levels, clarity, and shifts in perspective. Keep practicing!

2. Maximize Your Time

We all know how it goes – you start your day with a clear plan and a to-do list. However, before you know it your time and attention have been commandeered. One highly effective way to own your schedule and increase your effectiveness is to practice “time blocking”.

Time blocking allows you to dedicate a specific amount of time to a precise task or project, I recommend no more than 90 minutes.  At the end of your 90-minute work session, get up, move your body and relocate if need be, to clear your head. If your work is particularly taxing, take a quick break every 30 minutes. Also, consider tackling the tasks that seem daunting to you when you’re most likely to be at your peak.

3. Put Your Brain on Paper

Most of us have experienced, either early in the morning or late at night, what it feels like to have our thoughts be unchecked and scattered – whether it’s work objectives and goals or even sound bites from daily conversations – our mind chatter can get out of hand.

One way to regain control of your thoughts is to do a brain “download” and to write everything down on paper. This simple act can effectively help create the mental space necessary to focus fully on what truly matters now. In addition, journaling can provide a sense of relief that is often felt immediately – it allows for self-reflection and review, which can be very helpful as we check in around goals, issues and solutions.

4. Make it Manageable

You’ve no doubt heard the expression “it’s the little things in life that matter”. Whether you’re working to make big shifts personally or professionally, mapping out your steps and keeping things simple can be a very effective way to accomplish even your biggest goals. Focusing on small action items allows your goals to feel more attainable and less overwhelming. Over time, each of these steps will add up to help you accomplish bigger changes and achieve your Peak Performance objectives.