Setting worries aside, what you eat, and how you sleep all contribute to having the right mindset to achieve your goals. Here are five strategies from performance coach and Habits of High Performers author, James Laughlin.
It is well documented that achieving long-term goals requires short-term sacrifices. While that calculation is easy in theory, performance coach James Laughlin says consistently practicing discipline can be much more challenging.
“Our brains are wired to seek pleasure and avoid pain, but indulging too often in quick dopamine hits (like checking social media or eating junk food) can sabotage our focus and discipline,” says Laughlin.
How to stay disciplined and motivated long-term
To overcome distractions, Laughlin – who coaches athletes, political leaders, and CEOs of sports institutes and airlines – suggests that people aspiring to be high performers endure discomfort, delay gratification, and try to regulate their neurotransmitters.
“Some of the key players when it comes to motivation are the neurotransmitters dopamine, serotonin, norepinephrine and endorphins,” he says. “These chemicals are released in response to activities we find rewarding and relay messages between certain parts of the brain that motivate us to seek out these activities again.”
So, what specific strategies can be used to keep dopamine, serotonin, norepinephrine and endorphins at optimal levels?
Eliminating coffee, taking naps or meditating, implementing ‘best sleep’ practices, and using devices to “clock out” of work and switch into relaxation mode, Laughlin says in his book Habits of High Performers.
The following 5 tips fit into a framework called MEDS – mental training, exercise, diet, and sleep – that enables high performance.
1. Eliminate coffee 12 hours before bedtime
“Caffeine has a quarter-life of about 12 hours, meaning that even a morning coffee can linger in your system well into the evening, disrupting your ability to wind down. High performers know that quality sleep is non-negotiable, so cutting out caffeine early in the day ensures your body can naturally prepare for rest.”
2. Take a nap or meditate instead of pushing through fatigue
“When fatigue hits, powering through often leads to diminishing returns. Instead, high performers listen to their bodies. A 20-minute nap or a brief meditation session can recharge your mental and physical energy, boosting productivity and focus for the rest of the day.”
3. Use a candle to meditate and improve focus
“Focusing on a candle flame during meditation is a powerful way to train your mind. This practice, known as Trataka, helps eliminate distractions and sharpens concentration. High performers use tools like this to build mental discipline, which translates into better focus and decision-making in high-pressure situations.”
4. Use the 3-2-1 rule for better sleep
“Three hours before bed, stop working to allow your mind to unwind. Two hours before bed, avoid eating or drinking to let your body rest and digest. One hour before bed, eliminate screens to reduce blue light exposure and signal your brain that it’s time to sleep.”
5. Have a designated stress item to leave work worries behind
“Having a designated stress item—like a worry tree you touch before walking through the door, or a physical object on your hall table you mentally transfer work stressors to—helps you mentally “clock out” from work. This habit creates space for relaxation in your personal life.”
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