Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success

It’s not that elite runners don’t feel pain and discomfort during their hard workouts, it’s just that they react differently. Rather than panicking, they have in their minds what Steve calls a “calm conversation.

Skills come from struggle.

the determining factor as to whether the 30 cadets within a squadron improved was the motivation of the least fit person in the group. If the least fit person was motivated to improve, then his enthusiasm spread and everyone improved. If, on the other hand, the least fit person was apathetic or, worse, negative, he dragged everyone down.

we live in a culture that glorifies grinding and nonstop work, even if science says it doesn’t make sense. We praise the athlete who stays after practice to pound out additional reps in the weight room, and we lionize the businessperson who sleeps in his office.

The little voice inside your head saying, “I can’t possibly do this,” is actually a sign that you’re on the right track.

Studies show that just 7 to 10 minutes of open-monitoring meditation aids in both physiological recovery and creativity.

given all of the emotional activity that happens in our sleep, scientists are beginning to wonder if insomnia is not only the result of many mood disorders but also a cause. Much like sleep helps us make sense of information, it also helps us make sense of our emotions.

by working in the same environment consistently and repeatedly, the bond between us and our surroundings tightens.

how to stress ourselves: in blocks that last under 2 hours, with deep focus, deliberate practice, and with our digital devices out of the picture.