-Stress + rest = growth
-Process > outcomes
-Show up; consistency compounds
-Presence > distraction
-Surround yourself wisely
-Internal drive and joy > external validation
-Self-awareness and tradeoffs > “balance”
Whether physical, cognitive, or emotional, the way you get growth is by stressing something (at the right dose) followed by rest, reflection. Rinse and repeat.
Too little stress = complacency, stagnation.
Too little rest = illness, injury, burnout.
Outcomes are almost always outside your direct control. Process is not. Execute on your process and judge yourself based on that. Do that over and over again and outcomes take care of themselves.
Process is now (presence); outcomes are future (anxiety).
Lasting peak performance is not about being consistently great; it’s about being great at being consistent.
Consistency compounds: Go big or go home, you often end up home (sick, injured, burnt-out). Go small and consistent over time, you end up with something big.
Sometimes the best thing to do is nothing; to go against a hardwired tendency to MAKE things happen and simply LET them happen instead. Lasting progress in any endeavor involves peaks, valleys, and long plateaus. And therefore it also involves plenty of patience.
Research: when you do two things at once (or even think about something other than what you're doing) performance, relationships, and happiness all deteriorate.
Rig your environment. Practice coming back to what's in front of you, again and again.
The people around you shape you. No lasting peak performance—in any field, from sports to medicine—is a solo effort. It unfolds in community. Research shows 10 to 30 percent of individual performance accounted for by this. Plus, belonging feels good.