Which colours will you put in your plate for lunch?

Which colours will you put in your plate for lunch?

Nature has found a clever way to highlight the nutrients in food: each nutrient imparts a specific colour to the food in which it is found. While the anthocyanin turns blueberries blue, it also keeps your mind sharp; while the beta carotene turns carrots orange, it will greatly boost your immune system.

So here is a resilience practice we invite you to cultivate this week:
I pay special attention to eat a colourful plate with a variety of fruits and veggies.

The 2020 Bounce and Recovery Plan

The 2020 Bounce and Recovery Plan

We are concluding a testing year. Over and above the risks of digitalisation, polarised politics, environmental tipping points, and turbulent markets, Covid-19 is testing our communities, businesses, governments and economies.

As we come to the end of this year, our team recommends that you think carefully about what you need to bounce and recover. Most important, please be deliberate in the execution of your plan. We share some practical suggestions here to help you rejuvenate and re-engage for a constructive 2021.

The five horsemen of apocalypse according to Ian Morris are disease, mass migration, conflict, state failure, and climate change. These have, according to Morris, always been the cluster of factors that have disrupted humanity over the past 12,000 years. All five are at full gallop.

Many are afraid (anxiety), sad (depression) or mad (angry). Under the covers, we are exhausted by the reality of disease, lock-down, job loss, political chaos, and disasters relentlessly broadcast by media engines.

The end of year break is coming, and we need it more than ever. Will you press hard to the bitter end? Will you continue to fidget with your devices and media feeds? Will you splurge on food and alcohol? Will you collapse into illness as the rest allows your defences to drop? Will family conflict erupt?

Here is a plan of action to restore your resilience. To rest. To disengage. To recover. To bounce. To sleep. To restore health. To reconnect with people you love. We strongly recommend a disciplined approach to year end.

  1. Plan your holiday now
  2. Identify what you need to bounce and recover
  3. Create quiet time for rest, sleep and nature
  4. Schedule quality time with those you love
  5. Get out of your home office
  6. Get close to nature
  7. Automate your “not available” messages
  8. Switch off your devices
  9. Allocate a short burst of “work time” each day
  10. Disconnect from the news
  11. Commit to three daily recovery practices

We all wish you a wonderful end of year break and time with your loved ones. Bounce, Grow, Connect and rediscover your Flow.

10 Tips for Rest, Recovery and Rejuvenation

10 Tips for Rest, Recovery and Rejuvenation

Written by 

The Season for Stillness

We tumble to the end of another warp-speed year. We spin through our tasks and grasp at floods of information.

We press too hard, too fast and for too long. Reservoirs are sucked dry. Self-awareness fades. Self-regulation is impaired. Your health and your relationships are at risk.

It is time to slow down, repair, rejuvenate and reconnect with what matters.

In a world of optimisation, ambition, pride and duty, we push hard on multiple fronts. The rest, recovery and rejuvenation cycle is squeezed out between ever shorter bursts of dopamine. We are child-like in our impulsive tapping, swiping, checking, buying, rushing, feeding… compelled to chase the next hit.

As I come to the end of 2019, I feel battered. My mind is a little flat. Attention is fragile. Relationships are edgy. I know I need a good break. I am struggling to disconnect, calm my hypervigilance, and allow the natural cycle of recovery. I sense it in our family, friends and colleagues.

Rest, recovery and rejuvenation (R3) is the next competitive edge. Ironic!

My end of year message it to give rest, recovery and rejuvenation your full attention.

At a cellular level, the R3 cycle is vital to repair and rejuvenation. It is the key to longevity and sits at the biochemical core of fasting, sleep quality, intense activity, meditation, and cold water baths. It is a promising solution that supports this process of slowing, cleaning and repairing hard working cells.

The R3 cycle is key to musculoskeletal strength and physical wellbeing. Intimacy, touch and dreaming (REM) sleep stimulate the R3 cycle for emotional wellbeing. The default network is the R3 cycle for cognition allowing us to focus, engage and refresh our minds.

Our end-of-year pause is an opportunity to capture the R3 cycle for life and family. Please make an effort to allow for adequate rest, recovery and rejuvenation as your year comes to an end. Engage your family in this process so that you may reconnect in more intimate ways.

Share what works well for you.

Reframe Fatigue

Reframe Fatigue

Research Highlight: Fatigue is a key risk

Are you often exhausted when you get home after work?

If your answer is yes, you may need a reframe.

Research Highlight: of the most successful 10% of people, only 2% scored “I am exhausted when I get home/after work” with ‘very often’ or ‘nearly always’. In other words they experience little fatigue.

Question: What is your relationship with fatigue

Condition: Control, own and master your energy

Discipline: Actively and skilfully combat the experience of fatigue

Caution: Prioritise your sleep, recovery and relaxation

Life is VUCA (volatile, uncertain, complex and ambiguous). We are juggling far too much information and far too many tasks. Most of us do not rest, recover and sleep like professionals. The consequence that most clearly differentiates success and failure is fatigue.

54% of the least resilient people answer that they are exhausted when they get home “very often” or “nearly always”. Unfortunately they often tell others how tired they are.

Reframing Fatigue

Our super-skill series examined what the most successful people do. Reframing targets the top five habits that can undermine you. Fatigue is the first.

A CEO had been up all night organising a recognition of 2000 people’s excellent work. A colleague said: “you must be tired?” His answer: “I don’t do tired. It has been a great night.” Unsurprisingly, his resilience score was very high.

You may be thinking ‘what a jerk, he should be more honest.’ Our data shows that successful people do not indulge in the experience of fatigue. They find more skilful ways to reframe the situation. What if the response is: “Sure, it has been a long night but what fun. I will sleep well tonight.”

True fatigue is a very real and important signal that you need rest, recovery and sleep. Successful people know that life is demanding so they prioritise rejuvenation. There will be times when you have to work hard. When you tell others you are tired, can you really expect them to trust and respect you?

To reframe fatigue, think deeply on your relationship with fatigue. Do you experience it frequently? Do you advertise it to others? Do you take immediate action to remedy the signal?

Reframe skills for fatigue?

  1. Be alert for the fatigue signal. Check your body, emotions and thoughts. Assess it carefully and identify the level of risk. Act deliberately to remedy the situation.
  2. If you are truly exhausted, take time out for recovery and sleep. If your life and job are important to you this is your priority. Learn the lesson and establish excellent recovery disciplines. Few do this well.
  3. If you must work through fatigue here is a reframe:
    • Lengthen your posture and lift your chin
    • Breathe diaphragmatically and slow through the nose
    • Concentrate on the energy and life force in your being
    • Focus your mind and work in short, engaged bursts
  4. Never think or say: “I am tired/exhausted/fatigued/wiped out”

*Research from our sample of 21,000, click for full report.

Vitality

Vitality

Research Highlight: Vitality is a super skill

The statement “I enjoy vibrant, good health and high energy” separates the most successful 10% from the rest.*

What is vitality?

Vitality is both an output and an input. Those who wait for vitality to come from doctors, public services and luck will suffer.  Those who fail to invest in the foundations or take the decision to be vital fall to fatigue, illness and suffering.

Only 9% of the least resilient people score vitality with ‘very often’ or ‘nearly always’.

Question: What does vitality look and feel like right now?

Condition: Be fit, sleep well, relax and eat well

Discipline: Open and lengthen your posture to let energy flow

Caution: Be sure to rest, sleep and recover enough to revitalise

What you can do right now?

  1. Resist fatigue and apathy. Commit to the pursuit of vitality
  2. Lengthen your posture and exhale fully – head back and chin up
  3. As you inhale imagine energy flowing up through your body in a spiral
  4. Let your eyes sparkle with the crinkle of a smile

In the background:

  • Secure your sleep
  • Build all-round fitness
  • Relax, breathe or meditate
  • Be playful and seek to extend your creativity

*Research from our sample of 21,000, click for full report.