Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
HPRC Fitness Arena: Mind Tactics
Mindfulness isn’t something you have to do sitting still. You can apply mindfulness to activities such as stretching. A great way to do this is by using yoga poses. When stretching in a mindful way, you bring your attention to your breath as you stretch your muscles.
Mindful stretching can help you in a number of ways:
- To focus your attention before or after a workout
- To focus on and relax knotted areas within your muscles
- To provide closure to something you’re working on (such as the transition from work to weekend)
- As a routine before you go to bed to prime your body for sleep
In mindful stretching, the focus is not on doing repetitions or certain times, but rather going with what your body needs in the moment. To learn how, see HPRC’s “Mindful Stretching Exercises Using Yoga Poses” for a step-by-step guide with pictures.
Anxiety can help motivate you to perform better, but too much can become overwhelming and get in the way of living life to the fullest. When ignored or avoided, anxiety can actually become more intense rather than less. To keep anxiety under control, we have three letters for you: PFD. We aren’t talking about a Personal Flotation Device; we’re talking about first preventing anxiety, then facing it, and finally de-stressing. Read more...
An eating disorder can impact your performance, both physically and mentally. But you can take steps to overcome it.
Eating disorders are serious conditions involving a person’s attitudes and behaviors toward food, weight, and body image. People with eating disorders eat extremely small or excessive amounts of food and usually feel embarrassment, disgust, and depression.
Eating disorders can be triggered by a number of causes, including genetic, biologic, behavioral, emotional, psychological, and social factors. Service members must meet certain physical requirements and often set even higher expectations for themselves. Pressure to be at an ideal weight or have the best physique can contribute to an eating disorder.
Even the most resilient service members are not immune to these triggers, and female service members are affected more than males. In addition, the number of diagnosed eating disorders in the military seems to be increasing, and many military members with eating disorders may go undiagnosed.
Not getting enough food or not eating healthy, consistent amounts of food means that your body is not being optimally fueled. And even worse, eating disorders can take a serious toll on your physical and emotional health, and your relationships.
The key to overcoming an eating disorder is seeking help as soon as you can and putting in the time. (It doesn’t go away overnight.) Research shows that psychotherapy is often the most successful approach, but treatment is complex and draws on expertise from other fields such as nutrition and medicine.
Stress affects your body, and the condition of your body can cause stress. If you have PTSD, you could be so chronically stressed that it contributes to a heart condition. Or if you had a heart attack, you could feel so traumatized that you become anxious. What’s more, stress could have contributed to your heart attack in the first place. This back-and-forth relationship also occurs between physical pain and depression. You physically hurt, so you feel down…you feel down, and so you hurt more.
This link between mind and body is amazing. Sometimes it can feel like it’s working against us, but you can also use the mind-body connection to your advantage! For instance, you can learn to push through strong emotions with mindfulness, reduce your blood pressure with a self-driven technique called autogenic training, or turn on your body’s relaxation response through deep breathing.
There are lots more ways you can put the mind-body connection to work to reduce your stress. Get more ideas by exploring HPRC’s Mind-Body Skills section.
As your heart beats, the amount of time between these beats varies. In other words, your heart rate is constantly changing—speeding up and slowing down. Though it might seem counterintuitive, more of this “heart rate variability” (HRV) is better for both your physical health and how you cope with stress. And you can learn to listen and use it.
Some heart-rate monitors allow you to monitor your HRV and the effects of different training routines on it. Or you can check out biofeedback to help you master stress-management techniques such as paced breathing by giving you immediate feedback about your heart rate. Either way, HRV is a tool that can help you find the optimal timing for recovery or lighter training within your long-term workout regimen. In fact, HRV can even show when you’re at greatest risk for injury.
Pushing yourself is an important part of performance optimization, but you also need to regulate your emotional and physical stress. Biofeedback can help with your emotions, and heart-rate monitors that measure HRV can help optimize your physical training over months and years. Visit “Vary Your Heart Rate to Perform Your Best” to learn more about how you can use HRV.
If you’re in the military, you know you may have to move at almost any time, so you try to avoid accumulating things you don’t want to move with you. But whether you’re moving or not, spring is a great time to get rid of the clutter in your home.
There are many resources to help you get organized. But the hard part can be letting go of “stuff” you may be attached to emotionally. The memories pull at you, so the closets stay packed. So why get rid of things? It can save your sanity and lighten your load.
Consider a “mindful” approach to your spring cleaning. The self-compassion and non-judgment of many meditation practices can help you deal head-on with the emotional connections you may have to your stuff. This approach raises your awareness of attachment to belongings. You can see the memories, connections, love, and bonds that the items represent. And then you get to practice self-observation in the moment of letting things go.
How do you do it? Try this meditation: As you sort through items that literally weigh you down and debate whether to keep something, ask yourself the following questions:
- Is this object really adding value to my life?
- Do I need this thing to remind me of a pet, friend, or special time?
- Can I accept that the object is not a substitute for a person or memory?
- Can I take a photo of it and then let it go?
- Can I imagine myself free from this object?
- Would letting it go mean I no longer care?
Only you can answer these questions for yourself. The balance between holding on and letting go is very personal. Use gentleness and compassion with yourself as you move through this exercise and practice being mindful.
Two new performance optimization documents are now available on the U.S. Army Public Health Command website. The Performance Triad Guide contains useful tools and strategies for optimizing your sleep, activity, and nutrition.
The Sleep section includes ten effective sleep habits, strategies for addressing sleep countermeasures (caffeine and supplements, for example), and considerations for a sleep management plan, including relaxation techniques.
Activity has tips for meeting your exercise goals, how to achieve the functional fitness required to succeed on the PRT, as well as information on injury prevention that includes safe running strategies and shoe selection.
Nutrition provides detailed information on nutrition for performance, daily carbohydrate and protein calculators, hydration, nutrient timing for peak performance, and dietary supplements.
The Performance Triad Challenge, designed for squad and unit leaders, provides information organized into six areas: the professional soldier athlete, physical dominance, cognitive dominance, emotional dominance, sustained operations, and social, family, and spiritual information. The beginning of each module features a leader’s guide for identifying target areas for improvement.
Perfectionists are driven to do well. And if you’re one yourself, you may have found that it’s easy to lose sight of the big picture. Perfectionism is a problem when you can’t accept your mistakes, and you either miss chances to fix things or miss other more important opportunities. But being a perfectionist isn’t entirely bad, if accepting mistakes as you aim high is part of what you do.
Taking a test can be a “perfect” example of how to accept that you’ll occasionally make mistakes while still striving for excellence. Let’s say you scored 99% on a test. If your inner critic gets caught up in the 1% you missed, you might lose sight of where you need improvement. Try acknowledging the mistake, trust you’ve learned from it, and focus on what is most important as you move forward.
Don’t let your critical, perfectionist inner voice cause you to lose focus on what you need to succeed. It’s easy to get stuck on what you can’t control, such as the past or thoughts of the future. Perfectionism is a problem when it affects everything you do and becomes core to who you are. If your self-worth is caught up so much in being perfect, failures can feel catastrophic. If everything you do feels like a reflection of your character, the stakes are high!
Remember: Let your actions be what you do, not who you are. Don’t take failures personally; instead, trust them as learning opportunities for how to approach future events.
Healthy perfectionism is striving for your best performance by doing everything in your power to make it happen. Have high standards, accept imperfections, and enjoy (realistically) better performances.
Remember to adjust your clocks one hour ahead on Sunday, March 9, to switch to Daylight Saving Time (DST). Sleep is important to your overall performance; losing just one hour can affect it. You don’t have to feel that loss if you prepare to spring forward:
- Adjust your bedtime. This can help you accommodate losing an hour of sleep. For example, if your bedtime is 10 p.m., try going to sleep earlier the week before so that you can handle the time change when it arrives. You can do this gradually by adjusting your bedtime in 15-minute increments each day leading up to the time change.
- Take a nap. Naps can help make up for sleep debt. If you are not fully adjusted when Sunday arrives, remember that it’s okay to use naps to adapt to your new schedule.
- Re-set your sleep habits. If you’ve thought about improving the quality of your sleep, this may be a great time to re-set your sleeping habits.
- Check DST observances. If you are travelling or deployed, remember to check if the state or country you’re in observes DST or if they do so on a different day. Arizona, Hawaii, and some other U.S. territories do not.
Maintain optimal performance and make the transition smoother with these tips. For more information on sleep and performance, visit our Sleep Optimization page.
When you set lofty goals, it’s exciting to envision lofty results. This should (and can) inspire you to put in the hard work needed to accomplish these goals. But indulging in fantasies of how things could be down the road might make them feel so tangible that you don’t do what’s necessary to get there.
A more realistic approach is to picture not only where you want to go but also the obstacles that might prevent you from actually getting there. You’ll either decide that the goal is out of reach, or you’ll make plans to deal with the obstacles in order to get to where you want to go.
Here are some steps to help you overcome obstacles and reach your goals:
First, identify an important goal that you think you can actually achieve, but one that’s still a bit of a challenge. For instance, maybe you’re aiming to improve your APFT score by 20%.
Next, think what it will really mean to you when you accomplish your fitness goal. Maybe you picture yourself being more active with your family at home and then performing well during a mission to succeed and protect others.
Then consider where you are now and think about what stands between you and your goal. You can still keep your eyes on the prize. But you need to honestly recognize the obstacles. Maybe exercising in the dark makes you nervous, or you’re less organized than you could be, or you’re tired from not getting regular sleep, so it feels like an uphill battle.
Finally, strengthen your awareness and face the obstacles with an “if…then” plan. Here’s an example: “IF my fear of nighttime running creeps up, THEN I’ll put on my high-visibility clothing and stick to well-lit streets.” Here’s another: “IF I find myself disorganized and grasping for time, THEN I’ll walk around the block while planning my day.” Or how about: “IF I feel tired when I come home this evening, THEN I’ll take a short walk or jog and go to sleep right after.” If…then plans help you face your fears instead of hiding from them.
This four-step method can help you shift from just dreaming about important goals to tackling obstacles on the path to accomplishing them. And you may find this works even better if you combine it with other techniques such as setting SMART goals.