You’ve optimised, automated, and outsourced. But despite the productivity hacks, the reality is: you’re still drowning in busyness or burnout. The endless meetings, late-night emails, and social commitments are leaving you exhausted. Does this sound familiar?
The best leaders aren’t the ones who work the hardest. A packed schedule, 100% of the time, isn’t a productive one. It’s probably not a purposeful one either, and more than likely, isn’t filling you with a sense of prosperity in your life (even if it is in your bank balance!)
In my Endurance Leadership Keynote, my health and leadership coaching workshops and my Thrive 360 program, I examine how recovery, reflection, refocussing and resetting (the 4Rs) are key to success. Intentional practice of these 4Rs enables us to lead and not just manage our lives. It allows us to recalibrate and reprioritise, to live a life filled with vitality and to perform at our best- in whatever situation we wish. The same recovery principles that help endurance athletes excel can help transform your personal and professional life. Let’s dive in!
Recovery: Rest to perform at your best
If you’ve ever run a marathon or participated in a triathlon (or been around anyone who has!), you may be familiar with the concept of ‘burning matches’. Endurance athletes can’t go at full intensity the whole way through the race- they need to strategise and decide when to ‘burn their matches’. Athletes need moments to catch their breath, to take on nutrition, or just to recalibrate.
In my day to day work, micro-breaks have been a game changer. A simple 5-10 minute break after a focussed block of activity- when I step outside, close my eyes, make a cup or tea or pat our dogs- has made a huge difference to my stress and performance levels. Science proves it. A study from the University of Illinois found that brief mental breaks improve focus by up to 17%.
Recovery is not just mental—it’s physical as well. Good nutrition fuels your body for the demands of the day, while adequate, high-quality sleep is non-negotiable for true recovery. These two pillars support everything from decision-making to resilience, and neglecting them can undermine even the best-laid plans. Harvard Business Review found that leaders who get less than six hours of sleep make 40% more errors—yet many still sacrifice rest for work. It’s time to shift that mindset. Good sleep and optimised health are foundations for high performance.
In the sporting context, I experienced this when we cycled across South America in January of this year. Sleep and nutrition was dictated to a large extent by where we stayed and the venue’s catering to the group. I struggled with the difference between my habits in Australia (early to bed, eating the balanced, mostly plant based diet I’m used to) and the Argentinian relaxed routines of late dinners (and limited choice offered in rural areas)- particularly after a long day’s riding. Comparing my Whoop data on Heart Rate Variability and Recovery between days of training in Australia, versus days of cycling overseas, backed up the importance of sleep and nutrition to my recovery.
Reflection- the power of intentional pauses
The principle of training periodisation in endurance sports allows for a gradual increase in training load- followed by a period of recovery. This period allows for reflection and recalibration. In the same way, the period immediately after a race is a great time for reflection and renewed goal setting. How did I perform last time? What can I change? What’s the next step, to reach my big vision?
In our lives, amidst the hectic rush of daily tasks, it’s easy to lose sight of why we do what we do- operating on auto-pilot and fighting fires, rather than engaging in purposeful and productive tasks which really move the needle. I have a reflection process each day, week, month, quarter and year, which keeps me on track and ensures I stay purpose driven- resetting my priorities and aligning them with long term goals. I also work within my body’s natural energetic flows- time blocking deep thinking tasks for the mornings, while leaving email responses, form filling and other ‘to-do-list’ tasks for later in the afternoon.
Reflection is the difference between reacting and leading. Yet, only 15% of leaders are truly self-aware, according to Harvard Business Review. That means most leaders are making decisions without a clear understanding of their own blind spots. Reflection builds good self awareness, allows us to examine our blind spots and better understand the needs and strengths of others around us. These are essential tools for building relationships in life- not just in work! In athletic events, the results can often be humbling to athletes who overestimate their abilities. Just as an athlete fine-tunes their technique after every race, leaders must examine their decision-making processes. The Ladder of Inference is a powerful tool that helps uncover biases and assumptions—making self-reflection not just an act, but a strategy.
Refocussing: Aligning our actions with our vision
In business and life, as in endurance sports, success depends on the ability to set goals that resonate with our core values and vision and to ruthlessly prioritise those that matter most. This means saying no to non-essential tasks and ensuring that every effort moves you closer to your overarching vision. Recovery and self care involves saying no and setting healthy boundaries to ensure ongoing success.
Planes are off course 90% of the time, but pilots—and autopilot systems—make constant adjustments to stay on track. Your vision is your internal navigation system. Without it, you’re just reacting to turbulence. A clear vision gives us a roadmap, as well as a sense of purpose. But as with everything in life, we still need to consistently review it to ensure we stay on track.A study from the International Scholars Journal found that organisational performance can increase by up to 74% when employees are aligned with company goals. The same applies to personal leadership—alignment creates momentum.
Resetting to elevate
After a race or event, athletes will generally have a recovery period. During this time, they not only refuel and reset, but also plan the next steps- whether it’s a training block, event or new goal. What will elevate them to the next level? Just like the saying, ‘If you’re not growing, you’re dying’- taking intentional and purposeful steps towards honing your performance and skillset, helps us to consistently elevate ourselves in life. It doesn’t matter whether your version of elevation is to improve your garden, nurture your relationships or build a world-dominating business- the same principles apply!
Google’s framework for Objectives and Key results (OKRs), prioritises elevation by encouraging ambitious goals for continuous growth. Google have said that if more than 60% of the targets are hit- the goals aren’t big enough. Just as athletes can measure their performance by completion times or other clear metrics, OKRs must also be quantifiable, time bound and verifiable. Resetting to elevate is about about setting big, ambitious targets and consistently recalibrating to achieve them.
The Importance of a Coach
Even elite athletes rely on coaches to guide their recovery and performance strategies. In business, a coach can help you identify areas for improvement, hold you accountable, and provide the insights needed to navigate challenges. A coach doesn’t just push you harder—they help you recover smarter.
