In our modern world, we often encounter uncertain threats like potential terrorist attacks or economic downturns. These dangers are hard to eliminate, causing our brains to stay in a constant state of fear and anxiety. This heightened alertness can be overwhelming, leading many people to turn to medications for relief. However, there are alternative ways to improve our nervous system and boost our overall well-being.
Peak performance is about aligning our biological systems to work in our favor rather than against us. It involves various aspects of human functioning, such as motivation, learning, creativity, and a state called “flow.” Flow is an optimized state of consciousness where we feel and perform at our best.
Research has identified three effective tools to help individuals reach a state of flow and improve their mental health:
Practicing gratitude has a significant impact on the brain and can greatly reduce anxiety. A simple exercise involves writing down ten things you are grateful for and repeating each one three times. This practice helps shift focus away from negative thoughts, allowing more positive experiences to emerge, and acts as a flow trigger.
Engaging in mindfulness for just 11 minutes a day can greatly calm the nervous system. Techniques such as breath-following and focused meditation help reduce emotional reactivity, promoting a sense of tranquility.
Regular exercise, lasting between 20 to 40 minutes, is crucial for mental hygiene and cognitive function. The goal is to reach a point where the internal dialogue quiets down, and the body feels invigorated. This state is achieved through the release of nitric oxide, which helps flush stress hormones from the system, resetting the nervous system to a baseline state.
Understanding how our brain and body work together during peak performance is essential. In our often anxious lives, we face challenges like anxiety and depression. Interestingly, research shows that a simple 20-minute walk in nature can be more effective than many antidepressants. Being in nature not only boosts serotonin levels but also increases dopamine due to the novelty and unpredictability of the environment.
Our brains have a natural “drug store” filled with neurochemicals that contribute to the flow state, including dopamine, norepinephrine, anandamide, endorphins, and serotonin. The brain’s unique ability to combine these chemicals creates an experience more pleasurable than any street drug cocktail. This is why flow is often described as the most addictive and enjoyable experience available to us.
One of the most significant lessons from over 30 years of studying peak performance is that we are all capable of achieving much more than we realize. We are inherently wired for flow, which serves as a powerful amplifier of our potential. By utilizing the tools of gratitude, mindfulness, and exercise, we can enhance our mental well-being and unlock our true capabilities.
Engage in a gratitude journaling session where you’ll write down ten things you are grateful for and repeat each one three times. This exercise will help you shift your focus from negative to positive thoughts, acting as a trigger for the flow state. Share your experiences with peers to enhance the learning process.
Participate in an 11-minute guided mindfulness meditation. Focus on breath-following and reducing emotional reactivity. Reflect on how this practice affects your nervous system and discuss the experience with classmates to deepen your understanding of mindfulness as a tool for achieving flow.
Engage in a 20 to 40-minute group exercise session aimed at reaching a state where your internal dialogue quiets down. Observe the effects of exercise on your mental state and discuss how physical activity contributes to mental hygiene and cognitive function.
Take a 20-minute walk in nature and observe the impact on your mood and cognitive function. After the walk, participate in a discussion about the role of nature in boosting serotonin and dopamine levels, and how this relates to cognitive literacy and mental well-being.
Attend a seminar on the brain’s natural neurochemicals involved in the flow state. Learn about dopamine, norepinephrine, anandamide, endorphins, and serotonin. Discuss how understanding these chemicals can help you unlock your potential and achieve peak performance.
Psychology – The scientific study of the human mind and its functions, especially those affecting behavior in a given context. – Understanding the principles of psychology can help us better comprehend how individuals think and behave in different situations.
Health – A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity. – Maintaining good health requires a balance of proper nutrition, regular exercise, and mental wellness practices.
Anxiety – A feeling of worry, nervousness, or unease about something with an uncertain outcome, often affecting mental health. – Students often experience anxiety before exams, which can impact their ability to perform well.
Mindfulness – The practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis. – Incorporating mindfulness into daily routines can significantly reduce stress and improve mental clarity.
Gratitude – The quality of being thankful; readiness to show appreciation for and to return kindness. – Practicing gratitude has been shown to enhance overall well-being and foster positive relationships.
Exercise – Physical activity that is planned, structured, and repetitive for the purpose of conditioning the body and improving health. – Regular exercise is crucial for maintaining both physical and mental health, as it helps reduce stress and improve mood.
Performance – The execution of an action or the ability to perform a task or function, often evaluated in terms of effectiveness or efficiency. – Cognitive performance can be enhanced through techniques such as adequate sleep and proper nutrition.
Nervous – Experiencing or relating to feelings of anxiety or worry, often affecting one’s ability to function effectively. – Feeling nervous before a public speaking event is common, but preparation and practice can help alleviate these feelings.
Serotonin – A neurotransmitter that is believed to contribute to feelings of well-being and happiness, playing a key role in mood regulation. – Low levels of serotonin are often associated with depression and anxiety disorders.
Flow – A mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process. – Achieving a state of flow can enhance creativity and productivity, making tasks feel more enjoyable and less effortful.
