Energy is High Performance

You can have the best plan in the world or know the exact answer to every problem you are faced with but if you don’t have the energy to get it done, what does it matter? Energy, Brendon Burchard shares in his book High Performance Habits, is the lynchpin skill enabling you to enact the other 5 High Performance habits. Without energy, nothing will happen.

Energy is so important that Brendan states, “The more energy someone has, the more likely they are to be happy and climb to the top of their primary field of interest”. Increasing your energy is essential for high performance and in this newsletter, I will be sharing a couple of ways you can generate more energy.

Master Transitions

The overwhelming majority of us don’t have the luxury to work on one thing for the entire duration of our day. We typically transition from emails to phone to meetings to focused work to home life to being a parent to being a spouse to being a friend and the list goes on. The only thing consistent about each of those roles is that we transition into and out of each one.

Each transition requires energy to make and, if we are not careful, we can carry mindsets or actions that would be most appropriate for a past role into our current one. Mastering the transition will help you not only to recover energy, but it will also help prepare you for high performance in your upcoming role.

To consciously transition follow these steps:

  1. Close your eyes for 30-90 sec

  2. Mentally (or verbally) repeat “Release” until you can feel the tension lessen in your body

  3. Set your intention for your next session by asking yourself, “ What energy do I need to bring into this next activity to enjoy completing it with excellence?”

This practice will help you to consciously make transitions in mental and emotional states and preps you for the physical actions you may need to make in your next session. Using this transition practice, will help you to enter into your sessions with less stress and more intentionally, both of which will allow you to perform at your peak level.

Bring the Joy

Joy is one of the most powerful emotions we will ever experience. Not only because it will support your high performance but, according to Brendon, “will cue almost every other positive human emotion we desire in life.” Because positive emotion is a prerequisite for high performance, fostering more joy in our life is not just a key for happiness but in increasing our performance as well. Follow the following principles for examples of how you can amplify your joy.

  • Prime the emotions you want to experience in advance (Remember no one can choose your emotions other than you.)

  • Anticipate positive outcomes from your actions

  • Imagine possible stressful situations and how your best self can handle them (This gives you a game plan to follow when issues arise.)

  • Seek to insert appreciation, surprise, wonder, and challenge to your day

  • Steer your social interactions toward positive emotions and experiences (Make being around you a positive experience)

  • Regularly reflect on all you are grateful for (You have enough currently in your life to have tremendous levels of joy. You just have to slow down long enough to see it.)

Optimize Your Health

You can’t get high performance out of a race car if the tires are flat, oil is old, or gas is stale. In the same way, you won’t realize your best performance if you are not at your best physically. A healthy body will naturally give you more energy than an unhealthy one. Use these tips to help get yourself into a physically optimal state full of energy. (Brendon also shared that the majority of us know what we need to do to be healthy so if you think of something that you should do, do it.)

  1. Sleep at least 7 hours a night

  2. Eat less processed fast food and more whole, nutrient-dense foods

  3. Shoot to drink at least 1 gallon of water per day

  4. Institute a daily stretching routine

  5. Vigorous exercise at least 3 times a week

  6. Eliminate alcohol

  7. Severely limit sugar and caffeine

  8. Spend more time with people who embody your ideal version of health


  • Place a sticky note on your computer that says “How can I bring more joy to this time?” & “What about this could I be excited about?” and commit to bringing joy every time you read it.

  • Apply at least 4 of the 8 ways to optimize your health over the next two weeks. Each day record your overall energy level. At the end of 14 days, revisit to see if your energy was trending upwards.

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