7 ways to Peak Performance with your TIME using your ACTION PLAN
My Aunty Jo always told me that TIME is the GREATEST GIFT.
Giving your time is the greatest thing you can do for anyone. Spending your time wisely means a fulfilled, purposeful and happy life.
Therefore, it follows that prioritising your time, setting clear and healthy boundaries with your time and scheduling is the roadmap to peak performance.
Whilst there are certainly limiting beliefs to work through, and emotion regulation strategies that support you in prioritising your time, one of the most effective ways to boost optimism, motivation and hold you accountable is in a behavioural strategy: your action plan.
Action plans guide, support, remind you to celebrate and keep you on track to reaching your daily, mid- and long-term goals.
Creating robust, comprehensive, achievable and self-directed action plan takes intention, clarity and often, support. Reach out to someone close to you to support you in writing your action plan then holding you accountable.
As well as having support from someone close to you, creating actionable goals towards a future vision is one of the primary aims of positive psychology coaching. If you want to find out more information you can CLICK HERE to explore what it is like to work with Emma, Wellbeing Explorers founder, Positive Psychology Coach and Wellbeing Specialist. I am your chief motivation queen, your cheerleader and sometimes your fiercely compassionate accountability partner.
Your action plan should allow you:
Clear direction:
Exact steps, when things should be completed – you know exactly what you need to do and when
Motivation:
Gives you a reason to stay motivated and committed
Goal’s become achievable and you can track your progress
Writing them down helps you prioritize tasks based on effort and impact.
1. Know your end goals and sub-goals
Break up your larger goals into smaller sub-goals that are easier to attain and allow you to track progress. Your lofty dream goals are the ones far in the distance that keep you motivated towards your higher purpose. Your sub goals will allow you to stay gritty, resilient and focused on the path. Know the step by step that will demonstrate that you are moving forward. Progress is everything. It is difficult to truly make sense of how much you are moving until you have sub goals that remind you how much you have learnt, grown, expanded, and completed.
2. Write it down
Writing your action plan will allow you to visually see what you have to do and gives your brain time to process. Research has shown that the mere writing down of goals increases attainment by up to 42%. For an extra boost in your moment-by-moment and daily optimism, write the goals as if you have already achieved them e.g. if your goal is to exercise every day, write “I exercise every day”, then get specific to what exactly you do, when, with whom etc. Writing down your goals also allows you to track progress where you are, where you came from and where you want to be.
3. Schedule your day
In terms of scheduling your day for peak performance Wellbeing Explorers use a multitude of different approaches. For example, specific routines, blocks of time, going hourly, lists to check off…The research suggests that we all have different rhythms throughout the day where we feel more energised or alert. Therefore, figure out when it suits you best to be working at mentally taxing subjects, working out, winding down, resting and regenerating. I find that scheduling blocks of time for around an hour at a time allow me to get into the flow state and stay focused. It’s also healthy and conducive to performance to schedule time for breaks, playtime, movement, creativity and connection.
4. Have some routine built in
One popular method for peak performance is to have a morning and evening routine. Your routine can be several hours or only a few minutes. I have a two minute wake up ritual that I often do to energise, optimise and boost my positive energy in the morning.
A morning routine could be used to energise, wake up your body and your brain, invite spacious awareness, organise your thoughts, prepare yourself for the day ahead. Ideas that are useful to include in a morning routine are exercise, reading, meditation, eating a full and healthy breakfast, going outside.
An evening routine is best used to wind down, disconnect from technology, connect in your people, reflect on the coming days priorities (do this at the end of the working day). One really effective and simple method I have heard is the 3-2-1 from high performance coach Brendon Burchard. Three hours before bedtime no food (give your digestive system time to rest; remember your stomach is your second brain!!). Two hours before bed do not do any work (no replying to emails, no thinking, no planning). One hour before bed no screens (no TV, no phone).
Here’s a Wellbeing Explorer’s night time routine that from only a few minutes will support you to wind down after a busy day
Don’t forget to schedule routine into your workday and master your transitions by reminding yourself to move your body, take time away from what you are working on to rest and reset, find mindful moments and connect with yourself, others and the natural environment.
5. Write your exact to do list or action plan the evening before
Once you have finished your workday a good idea to wind down and prepare for the next day is to write out your next day’s priorities. This allows you to fully disengage from your work and go into your evening and bedtime with a clear head, relaxed and organised for the coming day. Do not leave this to just before bed or late in the evening. You will go to bed with ideas and stress percolating in your mind, affecting the quality of your sleep and restfulness.
6. Know your 3 – 5 big things
In your daily schedule plan for 3 – 5 big things that you want to get done. These must be clear and articulated (with sub-goals). It is even more effective if you have blocks of time or scheduled time to complete each of these. Ensure that you use urgency in your time management so that your priorities for each task do not eat into the time for the next. If other things come up, decide whether they are in line with your priorities of your 3 -5 big things.
7. Prioritise tasks and set deadlines
Prioritising task and setting ambitious deadlines with accountability and passion are excellent for peak performance. Be realistic with your time but challenge yourself too. Deadlines for important work create urgency and support us in working efficiently. Set deadlines over many different time frames e.g. today, next week, two weeks, one month etc. Include at what time you will write out your exact tasks every day, for example do you brainstorm the end of the workday for what you will do tomorrow or at the start? Work towards your end goals which may be months away (or even years) by prioritising your sub-goals and steps that move you in the direction. Do not get distracted by meaningless time fillers. Prioritising and setting deadlines also helps lessen the proclivity to procrastinate!
I hope you feel equipped with tools and strategies to support you in your peak performance and managing your time in a way that aligns with your values and needs, moving you towards your goals and dreams for a purposeful life of self-mastery, multidimensional wellbeing and living an Adventurous Way of Being.
As always, reach out if you need support. Positive psychology coaching is a fantastic place to work towards your goals, be held accountable, be supported through your challenges, limiting beliefs, setbacks and obstacles and find transformation towards your extraordinary self and extraordinary life.
May your time be spent intentionally and purposefully towards performing at your peak!
You can do it!
