As morning people who appreciate routine even while we try to embrace some spontaneity, we’re admittedly fascinated by the drive, dedication, and self-discipline embodied by Olympic athletes. Following a rigid diet that involves counting protein grams and being mindful of carbohydrates isn’t at the top of our things-that-thrill-us list, but it’s hard to argue with the positive impact that certain habits have on our productivity.
We’re both runners, for example, who value the feeling that comes from a good workout. Some days, it can be a push to get outside after we’ve laced up and gotten the playlist ready, but a three or four-mile jog or 45-minute session at the gym can be the difference between feeling on top of our game and at the bottom of it.
Eight-plus hours of sleep a night gets a thumbs-up from us, not just because getting a good night’s sleep feels oh-so-nice, but also because it affects how we work—the very quality of work we produce, in fact.
Habits are helpful. There’s no question that athletes at the Olympic level take their habits and routines very seriously. We were curious to see what else we could be doing that would give us a professional edge and make us feel accomplished day in and day out. While we’re not about to start setting our alarms for 4:15 AM to fit more in and double the length of our workouts, we might be willing to try taking more regular breaks to give our tired minds a much-needed rest.
1. Get the Right Kind of Rest: Kassidy Cook, USA, Diving
Routine Fun Fact
The day prior to competition, Cook takes a bath in a tub full of ice to ensure her legs are fully rested and ready to go when she arrives at the pool the next morning. (Oh, she also makes sure she gets a manicure and pedicure, too.)
How You Can Apply These Habits
Rest is crucial. Just as Cook wants her legs to be fresh for the most important dives, you want your mind to be as rested as possible in order to reach optimum productivity. That means listening to your body, getting enough sleep each night, and unplugging from work on a consistent basis.
2. Focus on the Nutrients: Novak Djokovic, Serbia, Tennis
Routine Fun Fact
Djokovic has a very specific routine to start out his day, and it goes in this order: a large cup of room temperature water; two tablespoons of honey; and a nutrient-rich breakfast comprised of muesli or oatmeal, nuts, seeds, fruit, coconut oil, and a non-dairy milk or coconut water.
How You Can Apply These Habits
Djokivic’s ritual is designed to set his body up for ultimate success. And you can do this, too, by fueling with foods that are whole and healthy and staying hydrated throughout the day.
3. Aim for High-Quality Sleep: Michael Phelps, USA, Swimming
Routine Fun Fact
Phelps’ sleeping situation is, well, unique. Each night he dozes off in a special altitude chamber (yes, you read that correctly).
How You Can Apply These Habits
We’re willing to bet that these contraptions aren’t cheap (or even close), but you can still aim for high-quality sleep in other ways. Make sure your room is as dark and cool as possible, keep electronics away from the bed—or out of the room all together—and try to fall asleep and wake up on the same schedule each day.
4. Visualize Goals: Carli Lloyd, USA, Soccer
Routine Fun Fact
There’s one thing Lloyd is focusing on a lot more these days: her mind. Prior to each match, she dedicates time toward visualizing exactly what she wants to happen in that game. In 2015’s World Cup final, she netted three goals. Do you know what she did leading up to that game? Imagined she would score four. Not bad odds, right?
How You Can Apply These Habits
You may not be playing soccer in front of millions of fans, but there are still goals you may want to achieve, such as making a great impression in an interview, nailing that presentation you have to give to a client, or negotiating your salary with your boss. Whatever it is, envisioning yourself doing it beforehand could be a huge help.
5. Don’t Worry, Be Happy: Katie Ledecky, USA, Swimming
Routine Fun Fact
Ledecky is, it seems, pretty much always happy. She doesn’t get anxious, and if worrisome thoughts start to creep in, she’s able to push them aside so she can concentrate and get the job done.
How You Can Apply These Habits
If you tend to get anxious about your to-do list or big meetings with clients, try adjusting your mindset. Hold anxiety at arm’s length, and take a page from Ledecky’s book: Think of something else, something that doesn’t cause you stress.
Original article may be found here.
