Guard Your Mental Bandwidth Like a Pro Athlete Guards Their Body
Every decision that you make from what to wear, what to eat, even how you respond to that early morning email, costs mental energy. What you don’t decide to do is just as important as what you do.
Quick Play:
- Automate the simple stuff and free your mind for the big decisions. Keep your routine simple.
- Batch decision-making. Handle low-stakes decisions (approvals, quick reviews) in designated blocks instead of scattering them throughout the day.
Micro-Reset Between Meetings Is Non-Negotiable
Most executives roll from meeting to meeting throughout their day and this can lead to mental burnout. Taking breaks when you can will help you to manage your day better and feel less drained by the end of it.
Quick Play:
- Take 90 seconds between meetings to stand, breathe deeply, and mentally close the last conversation.
- Use physiological sighing (two short inhales, one long exhale) to calm the nervous system and reset focus. This technique can quickly reduce stress and restore balance in the autonomic nervous system.
Fuel Like It's Game Day Because It Is
Your brain needs a lot of energy to function well. It burns about 20 percent of your daily calories. So if your energy crashes by 2 p.m., check what's on your plate.
Quick Play:
- Front-load protein and fiber. Think eggs, greens, oats—not sugar-laced energy bars.
- Time your caffeine for strategic bursts, not survival. Your first coffee after 9 a.m. protects cortisol rhythms and minimizes afternoon crashes.
Hydration Equals Mental Performance
Most executives walk around dehydrated or forget to drink water throughout the day due to their busy schedules.
Quick Play:
- Start your day with 12 to 16 ounces of water before the coffee.
- Add electrolytes or a pinch of sea salt in the morning and midday to aid absorption and reduce that foggy feeling.
Even mild dehydration can negatively impact brain function, which could lead to short-term memory loss and make it harder to concentrate.
Posture and Breath Create Presence
Leadership presence isn't just mindset. It’s also about how you carry yourself
Quick Play:
- In high-stakes conversations, plant your feet, elongate your spine, and breathe from your diaphragm. You'll project calm, and your nervous system will follow suit.
- Before walking into the room take one deep breath to slow your heart rate. You'll think clearer, listen better, and speak with more intention.
Don't Push Through. Pivot Wisely
The biggest myth I see in high performers? That second wind makes you think you’re in control and feeling but, in reality it means you’re on borrowed energy.
Quick Play:
- Recognize the early signs of brain exhaustion: yawning, zoning out, rereading the same line twice. That's your signal to pivot to a lower-stakes task, move your body, or step away.
Final Word
Mental sharpness isn't about grinding harder. It's about managing energy like a resource. The best CEOs don't just show up. They prepare, execute, and reset with intention. Treat your brain like your most valuable asset because it is.
Now go win the day.
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