Achieving peak performance can at times feel like an uphill battle, requiring more than talent; it also means putting in long hours and having enough grit to never give up. But beneath these broad principles lie foundational elements that can make or break success: our habits. Research increasingly indicates that ingrained habits, both big and small, significantly impact our journey to the top-level performance. Let’s explore the role of habits in peak performance and offer guidance on cultivating ones that foster long-term success.
The Neurology of Habits
At the neurological level, habits form through a loop of cue, routine, and rewards1. Over time, as actions are repeated in response to specific triggers, neural pathways strengthen, making the behaviors automatic. This means that once a habit is in place, it requires minimal conscious effort to maintain, allowing for efficient use of mental resources2. The key in this process is to ensure our habits are productive and not counterproductive, that is working for us rather than against us.
The Keystone Habits
Charles Duhigg, in “The Power of Habit,” introduces the concept of “keystone habits.” These are habits that, once established, tend to create a domino effect, paving the way for other positive habits1. For instance, regular exercise can lead to better eating habits and improved sleep patterns, thereby adding to one’s overall physical and mental performance. An essential process in the quest for peak performance is to find the habits in your routine that have a compounding effect as well as ones you can stack to create pathways to better performance.
Consistency Over Intensity
Rather than dedicating sporadic bursts of energy, peak performers understand the value of consistency. Studies indicate that consistency in practice, even for shorter durations, can be more effective in skill acquisition than intense, less frequent sessions3. The key factor here is that repetition matters, not just time under tension. In acquiring new skills, additional strength in the gym, or enhancing your positive mental space; repetition plays a pivotal role.
Tips for Developing Peak Performance Habits:
- Start Small: Instead of overhauling your entire routine, start with one or two small habits. Once they’re ingrained, build on them4.
- Use a Habit Loop: Identify a consistent cue (like waking up), pair it with a desired routine (e.g., morning meditation), and reward yourself upon completion such as listening to a podcast1.
- Track Your Progress: Monitoring progress can serve as motivation. There are numerous ways you can track and maintain habits such as journaling or using an APP. The key here is to show yourself the evidence of progress as when you are in the trenches it can be hard to see the signs that things are working.
- Stay Patient & Persistent: Habits take time to develop. While the widely cited “21 days” to form a habit has been debunked, the exact time to build habits varies from person to person5. The key is to remain persistent, patient, and intentional with the process.
In summary, the journey to peak performance is not solely about innate talents or sheer willpower. It’s about methodically crafting habits that create a foundation for success. By understanding the science behind habit formation and strategically embedding positive routines into our daily lives, we can pave a smoother path to achieving our highest potential.
References:
- Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. Random House.
- Graybiel, A. M. (2008). Habits, rituals, and the evaluative brain. Annual review of neuroscience, 31, 359-387.
- Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363.
- Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin.
- Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European journal of social psychology, 40(6), 998-1009.