Learning how to perform at high levels for extended periods of time is a very valuable skill.

As Tony Swartz in his paradigm shifting book The Power of Full Engagement put it:

"Energy is the key to productivity, not time"

You can have all the time in the world but if you don't have the energy to do what you want; all the time doesn't matter.

Building a deep reservoir of energy you can tap into when you need it, is one of the highest leverage things you can do to create a more successful and fulfilling life.

Some people believe that performing at high levels consistently is something only the lucky enjoy. Or that you must work out for hours each week and eat the perfect diet to get any return for your efforts.

Neither is true.

Anyone can learn to increase their energy and performance when they employ effective strategies.

It can be as simple as a 7 minute ritual.

You can invest seven minutes in yourself each day right?

Try this simple ritual out for three weeks.

You'll notice how much it raises your energy, channels your focus and raises your performance.

7 Minute Morning Ritual:

Minute 1:

Stand up, place your feet shoulder width apart and close your eyes.

Rest your hands by your sides and feel your feet connected to the earth.

Feel the force of gravity connecting you to the earth.

Minute 2:

Keeping your eyes closed, take several intentional deep breaths in through your nose. Fill your lungs from the bottom up.

Feel your chest rise and fall with each breath. Smile.

Minute 3:

Empty your mind.

Put your tongue on the roof of your mouth and pay attention to the rise and fall of your chest. Let go of any tension.

Become aware of the beat of your heartbeat.

Minute 4:

Sit down.

Close your eyes.

Project yourself along your timeline to the end of the month.

Ask: What 3 goals did I achieve this month that were key to creating my dream life?

Write them down.

Then see yourself achieving them.

Make note of what steps and people are involved.

Open your eyes.

Write down any tasks you need to complete to achieve them.

Minute 5:

Return your attention to the present.

Ask: What is this day about?

What are the top 3 results you need to achieve for the day to feel both successful and fulfilling?

Write your top 3 results down.

Minute 6:

Set a clear, powerful intention for your day.

Get clear on your reasons why achieving your top 3 results is so important and how it will serve many areas of your life.

Visualise yourself taking purposive action, things going exactly as you want.

See yourself alert, engaged and performing to a high level.

Rehearse it in your mind several times.

Minute 7:

Stand up again and walk for 1 minute paying special attention to how your foot to toe strikes the ground. Become absorbed in this.

As you do take 3 deep breaths in and s-l-o-w-l-y exhale.

Continue to walk with your mindfully.

Finally bring your attention to rest on your 1st most important goal for the day.

Schedule a block of time in to get it done.

Go grab breakfast!

This simple 7-minute process will leave you feeling relaxed, rejuvenated and highly focused.

Test it out for yourself for the coming 21 days.

Share this article: