86Thousand400: The 5AM Club (9)

HEC: The High Energy Cycle ———- DRC: The Deep Refuelling Cycle

“Exceedingly excellent creative production without calibrated human asset protection leads to a noticeable performance reduction” +highenergystates Becoming legendary is about sustainability +rossedgeley Preserving your A Game over a lifetime Longevity is key to legendary Learn to balance working intensely/brilliantly with deep rest and recovery, so you can remain fresh and strong over a long career You won’t blow out your gifts by hyperextending them +rafanadal vs +rogerfederer Your 5 assets of genius surge when you actively push them past their unusual limits and then allow for a period of regeneration Growth happens when you’re resting +catabolic

5 Assets of Genius

Mental Focus Physical Energy Personal Willpower Original Talent Daily Time

Most important pursuits during the most valuable hours first thing in the morning Top performance truly isn’t a linear game. Elite accomplishment is much more like a heartbeat, more like a rhythm, more like a pulse High Excellence Cycles: Periods of intense and fantastic output, with times of meaningful recovery Oscillate: “ Two cycles of passionate, monomaniacly focussed and potent work at the highest grade with blocks of time set for refuelling, relaxing, recovering and pure fun”. It really is like your heartbeat pulsing Growth really does happen in a resting state

The Legendary Performance Equation

Pressure x Refuelling = Growth + Endurance Pressure and stress aren’t bad, they’re absolutely necessary for expansion of your capacity. You must push your talents hard. Past your comfort zone - only then will they grow. The time you least feel like doing something is the best time to do it When you enlarge your willpower muscle in one important area, your self discipline in every other area rises with you Pressure and stress are wonderful blessings that A-Players exploit “I rest to allow my training to take effect” “All work and no breaks depletes your greatness over time” “ It’s in the fallow season that the harvest is really blossoming”