When will you take your powernap today?

When will you take your powernap today?

Studies have shown that short naps enhance memory processing, and that power naps can maintain or improve subsequent performance, alertness, and mood. Whether or not we can fall asleep doesn’t really matter. What is important is to use this period to close our eyes and disconnect from the world for a short while.

So here is a resilience practice we invite you to cultivate this week:
I take every day the time to take a powernap, uplifting my capabilities.

Presence: Stand and Deliver

Presence: Stand and Deliver

I love tennis. The Australian Open is one of my favourites. Despite the late nights, watching these gladiators confront the boundaries of their skill under sustained pressure is thrilling and inspiring. It also highlights the important role of presence.

Whether a fan or not, to watch these women and men master their on-court presence is a lesson we can all learn from. Out there on court, with a screaming crowd or broadcast to millions, a player is under intense scrutiny through sustained pressure.

Consider the self-mastery of Tsitsipas weathering the storm of a brutal, on-form Nadal to come back from two sets down. Barty dealing graciously with defeat. Djokovic smashing his racquet in vicious rage against Zverev and coming back to win. The playfulness of Hsieh. Zverev’s sad eyes and exposing his stomach when things go wrong. The steadiness of Osaka. The power of Williams – and, ahh, the clothing.

We know that our physical signals determine how someone responds to you within 40 milliseconds. Given that emotions activate in around 300 milliseconds and thoughts in around 600 milliseconds, the body rules. What we show physically is based on how we master emotion and thought.

Resilience Podcast: Posture and Presence, Feb 2021

There are eight great lessons to help you face the challenges of leadership, parenting, politics, teams, and the hustle of making progress in a testing world. There is no one right way. This is a creative journey of building the presence you want to be in the world. Test the lessons for your own needs. Adapt and refine.

Discipline your Body. Your body sends the first signals. Are you confident? Are you open and warm? Are you fit for purpose? Are you dominant or submissive? What emotion is your body signaling? The body is tangible and malleable. Much more so than your emotions and thoughts. The body is where we must start.


To present in life, recovery the first requirement. Sleep, breathe, stretch and nourish yourself well. Your vehicle must be well serviced. The moment a match completes triggers a structured routine of recovery. Do you believe you are physically prepared for the day?

Dress right

Unlike other creatures, we adorn ourselves with clothing, gels, jewellery and hairstyles. Creative presentation is great. Are you presenting like a male peacock? What is the signal that you want to send to those you engage with?

Walk and Stand with Purpose

A limp in an antelope is an attack opportunity for a predator. Walk tall, directly, and maintain a spring in your legs. Keep your shoulders open and let your arms swing naturally. Stand with your feet apart, weight on the balls of your feet, balanced and ready to move. Do you have a video or picture of your gait?

Lengthen the Back of your Neck

Keep your spine light and long. This reduces the strain on your neck massively. Well balanced shoulders and neck make you look alert, ready, open and confident. When your shoulders hunch and your head bows forward (i-posture), you look beaten. The signal goes both inwards to your own hormonal status (testosterone down and cortisol up), and out to the impression others receive.

Never Expose your Stomach

We are a predator species. Exposing the belly is the strongest submission pose a predator can display. Watch Zverev. He really must stop this habit. Too much exposed flesh is a distraction at best. At worst, it derails your purpose.

Shut your Mouth

Only open your mouth to speak and in extreme exercise. Breathing through the nose is much better for health and performance. Leaving your jaw slack and hanging has no benefit. Deliberately keep your lips sealed, tongue soft and slow your breathing. This will also help you to listen better.

Restrain Emotional Outbursts

Smashing a racquet, swearing or angry outbursts might have been OK in McEnroe’s time. We are past it now. Destructive emotions must be checked and expressed with respect and skill. While rage appears to excite a part of the population (Kyrios vs. Thiem), we will advance faster when we learn to express the better angels of our nature – respect, tolerance and kindness.

Practise like Crazy

Just as you cannot pick up a racquet for a masterful forehand without years of practice, so you will need to practice this stuff.


  1. Watch different postural styles in contexts that you admire
  2. Review or record photos and videos of yourself in action
  3. See an experienced physiotherapist for a muscle balance assessment
  4. Develop a daily stretch and core strength routine
  5. Mitigate sleep deprivation, overload and hyperventilation
  6. Walk tall, sit up and rest well
Which quick win will you secure this week?

Which quick win will you secure this week?

Major changes or projects take time – sometimes months or years! Complex efforts to change a strategy, restructure an organization or reengineer processes are likely to lose momentum if there are no short-term goals to achieve and quick wins to celebrate. Quick wins energize a team and build momentum for the effort.

So here is a resilience practice we invite you to cultivate this week:
I look for an opportunity to create a quick win.

Bounce Forward Fast

Bounce Forward Fast

Originally published on www.resiliencei.com and reproduced with permission.

Lockdown for the third time. Calls cancel work booked. Rain pelts down. Businesses are pummelled. We lifted ourselves up, reinvented work and again, we face adversity.

No-one has escaped. Many have worked from home for months, some through long, dark winters. Millions of jobs have disappeared. Families are bereaved and separated. Governments wallow in debt. Climate threats continue to build.

This is our history. Cycles of collapse and growth beset humanity. Often the four horsemen of disease, famine, mass migration and state failure are triggered by climate shifts.

Time and again, we, humanity find a way to makes sense of chaos and despair. We bounce. We innovate, adjust and find new solutions. We reconnect, demonstrate altruism and find our way back to flow.

Acknowledging fully the suffering and insecurity many of us face right now, there are lessons and deliberate actions available to help us bounce.

Lesson 1: Make sense of the downward suck

Resilience fails fast or slow. When the mind is overloaded, we lose focus and then disengage. Creative thinking fades, and the old reptilian emotions activate. Fear, the primitive flight reaction, activates first. We want to run away – go to bed, switch to a screen, drink, eat and procrastinate. If we do not accept and counter this normal reaction, anxiety is the price we pay.

When anger, the fight reaction, triggers, we seek to blame – government, epidemiologists, employers or family members. Filled with the poisonous chemicals of anger, we lash out. Unresolved, this leads to hostility and conduct disorder.

Finally, sadness, the freeze reaction, activates. We withdraw into isolation and ruminate on all that has gone wrong. Again, though normal, we must counter it before we sink into despair and depression.

Lesson 2: Bounce forward fast

Bounce back is delusional. It is a fixed mindset. You cannot go back and reverse change. When we confront adversity we learn, adapt and apply new skills. Adversity can overwhelm but mostly we grow and bounce forward to an improved state of function. Acknowledge the suck, focus on how adversity can motivate for a fresh perspective, learning and constructive action.

Focus on the small things – a powernap, a stretch, a walk, reach out to a friend or colleague, or appreciate the rejuvenation brought by rain. Action is required. Small steps lead to bigger steps. Build your momentum. Tackle bigger challenges.

How resilience fails and the steps to bounce forward fast

Lesson 3: Adversity makes you stronger

Despite our brilliance and resources, we simply fail to recognise and action preventive measures – health, saving, moderation, climate or state abuse. We are the archetypal boiled frog. 

We can learn by confronting the consequence of adversity. When we get a shock and feel pain, we pay attention and are motivated to act. This is how nature has always learned to adapt and prevail. Being too safe and over-protected leads to complacency and fragility. The body becomes weak, destructive emotions prevail, and thinking becomes sloppy.

There are times that we must protect the vulnerable. We can learn to reframe adversity as a challenge to pay attention, be curious, learn and try again. Engaging adversity with wisdom and courage, allows us to strengthen and upskill the muscles of the body, the emotions and the mind. Growth follows.

Lesson 4: Take care of yourself

Basic self-care is most essential when things are difficult. This is the time to be a little ruthless as coach. Make sure you sleep enough, at regular times and with quality. Do some exercise – even a few stretches, push-ups or a brisk walk. Even a minute can make a difference. Maintain good posture.

Slow your breathing. Focus on breathing slowly through the nose. Aim for six breaths per minute. Four seconds in and six out or five in and five out are well-established options. For the more adventurous, ideally with supervision, you can try the breathing and cold exposure disciplines of Wim Hoff.

Lesson 5: Name, tame and reframe emotions

We are slowly learning to master the world of emotion. For most they ‘do not exist’. They are unconscious experiences that take control of our lives. If they are positive, that is fine. But if your emotions are negative, flight (fear), fight (anger) and freeze (sadness), they are wrecking your life and your relationships.

If you don’t feel good, you are in a negative emotional state. Name it. Pause and ask the question: ‘what am I feeling?’ The moment you accurately name the emotion (fear, anger, sadness), the unconscious and ‘reptilian reaction’ becomes conscious. The pre-frontal cortex activates. Accept it, feel it and engage it.

Once you are aware, you are in charge. Now, tame it. Slow your breathing, relax your face, step back, stretch and let the negative emotional reaction settle.

Now you are ready to reframe it. Fear is countered with equanimity and curiosity. Anger is countered with respect and kindness. Sadness in countered with appreciation, gratitude and humour.

Yes, it sounds tricky. Twenty years of neurobiology and positive psychology shows that it works and triggers the broaden and build of growth and connection.

Lesson 6: Stop thinking

Much of your thinking in wrecking your life. A flight reaction in the body and the emotion of fear accelerates worry loops about an imagined future. The fight reaction with anger, accelerates rumination on the sins and failings of someone else. The freeze reaction with sadness, accelerates rumination on your own sins and failings.

Name it, tame it and reframe it. Notice and acknowledge when you worry or ruminate. Exhale and come back to the present unfolding situation (tame). Focus 100% on a constructive action in the present.

Lesson 7: Smile, laugh and do something you love

Yes, these are difficult times. Many are suffering. Yet life lusts for itself. Adversity activates bounce and growth. We learn, we reconnect, and we build better futures. Evolution is on our side. Our genes are resilient. We have the skills. We can watch the experts. Good studies prove the lessons above. They work.

Which task will get, in a moment, your full attention?

Which task will get, in a moment, your full attention?

According to one MIT research, our brain is not wired to multitask. Even under pressure, stay focused on one thing at a time until complete – while keeping the “To-Do List” out of mind – will save you time and energy.

So here is a resilience practice we invite you to cultivate this week:
I focus on one thing at a time and monotask.