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
Take plenty of 30-second microbreaks to ease computer-related physical discomfort. Do you spend hours in front of your computer? Then you’ve probably noticed that your neck, low back, shoulders, and wrists can feel tired and sore afterwards. A great strategy that can help these discomforts is to take “microbreaks”—30-second breaks from your computer. They can help even if you’re just working for 3 hours at a computer—much less a full workday! Some tips to consider:
- Take a microbreak every 20 minutes when working in front of a computer.
- Don’t wait until you feel the need for a break. It’s more helpful to create a specific break schedule than to wait until it feels like time to take one.
- Don’t worry about taking micro breaks and getting less done. For most tasks, microbreaks actually don’t negatively impact productivity.
Mindfulness can help you feel better equipped to handle difficult emotions. It’s a process geared to help you tune in to emotional experiences rather than try to escape from them. It’s easy to be overcome by depression, anxiety, PTSD, addiction, or other mental health problems. And you can make it worse by trying to forget the cause. For example, a service member afflicted with PTSD desperately wants to avoid experiencing certain traumatic events. Ironically, the actual effort to forget can cause him to relive difficult events through dreams, flashbacks, or memories. To illustrate this idea, right now, try NOT to think of weapons. You probably thought about them that much more. Read more here.
Mental toughness is a psychological edge that some are born with and others develop. It’s a mixture of traits that are important for all who want to overcome adversity and be successful. These traits include a strong belief in yourself and an unshakable faith that you control your own destiny. It allows you to consistently cope with training and lifestyle demands better than those who don’t have it.
If you have these 4 Cs, you’re mentally tough:
- Control: You feel in control of your emotions and are influential with the people in your life.
- Commitment: You embrace difficulty rather than running from it.
- Challenge: You believe that life is full of opportunities, not threats.
- Confidence: You know you have what it takes to be successful.
How to get it? You can gain mental toughness through a long-term process of developing mental skills. Leaders can specifically promote mental toughness by creating a learning environment centered on the mastery of the 4 Cs. They also can help by generally supporting and encouraging service members to maintain positive relationships. Over the long haul, to maintain and improve your mental toughness, you need to constantly hone your mental skills. And finally, you need a self-driven, insatiable desire to succeed.
Routines often can help your performance, but you need to be flexible too. Some of the world’s best athletes have scripted routines that begin with what time they wake up. Top performers find that routines can help shift them from stressful anticipation of how things are going to turn out to focus instead on what’s most important in that moment. In other words, routines can help you reduce anxiety.
But while rigid routines can be useful when the events are predictable, overly rigid routines can morph a helpful tool into a superstitious or obsessive ritual. The best athletes regard flexibility and adaptation as crucial to their own, often finely honed, routines. With service members for whom crises are part of the job, the best teams are able to go “off-script” when needed in order to work together most effectively.
For more information on mental aspects of performance, visit HPRC’s Mind Tactics domain.
When you forgive others, you let go of feelings that can haunt you, such as anger, hurt, bitterness, and vengefulness. Through forgiveness you also can experience positive emotions toward the wrongdoer, such as wanting the best for that person despite whatever he or she has done.
It’s natural to resist to letting go, so why should you let someone off the hook? When you don’t forgive, you suffer negative feelings too. And what you feel after the fact doesn’t change what has already happened.
Forgiveness is letting go of hurt feelings. It isn’t forgetting, overlooking, or approving of what was done. And it doesn’t necessarily mean restoring a trusting relationship. But it’s hard to let go of feelings. Here are some tips to start the forgiving process:
1) Remember the hurt. This doesn’t mean you dwell on it, but allow yourself to tune into how you really feel.
2) Put yourself in the other person’s shoes. This is a tough one. But think about the wrongdoer as a human being capable of making mistakes just like anyone else. This doesn’t excuse his or her mistake, but maybe something contributed to being misguided.
3) Consider your own past mistakes. Picture times when you made mistakes. You don’t need to compare your mistakes, but remember how it felt and how you benefitted or could have benefitted from forgiveness.
4) Once you forgive, commit to it. You may feel tempted to give in to the negative emotions again, letting them rule your thinking and behavior. Instead, revisit all the ways in which forgiveness makes sense, and let your emotions catch up later.
Forgiveness probably won’t happen overnight, but if you commit to the process, you may find relief from your own pain.
Not only can meditation help with stress, it may even boost your immune system and reduce inflammation. In fact, research has found that people who have been in a structured mindfulness program actually had fewer sick days compared to those who didn’t meditate. Even when you’re sick, meditation may actually help you feel better (and happier) in spite of lingering symptoms. And although meditation doesn’t seem to help the elderly to the same extent, it can still help some.
Not sure how to get started or how to advance your practice? Check out HPRC’s “A mindfulness meditation primer” and the MP3 audio files linked there.
To be good at something, you can’t avoid hard work. It often requires 10,000 hours of “deliberate practice” to become an expert in a profession, sport, game, or other skill. You can’t just go through the motions of practice sessions. You need to engage in “deliberate practice” in which you’re highly focused on mastering specific skills in complex conditions.
The most impressive performances require talent, but even the most talented people have to deliberately train skills to reach the highest level of capability and performance and then to maintain that level.
To develop and maintain your own talent, try the following:
- Train your body, mind, and emotions with specific skills that are most related to what you want to achieve.
- Have a sense that “I can do this.”
- Cultivate the ability to cope with the emotions of disappointments and setbacks along the way.
- Listen to feedback from others (a commanding officer, coach, or mentor) and put it into practice.
The video below (source) shows one example of where deliberate practice matters. Doctors who deal with a “Code Blue” heart failure situation hope for the best, but they consistently (and deliberately) prepare for the worst.
Have you heard the terms “resilience” and “Total Force Fitness,” but you’re not quite sure what they mean or where they fit into the health and performance picture? Read on.
Your health is the foundation. The 2010 article "Why Total Force Fitness?" states, “nothing works without health.” Health is not just physical and not just something to worry about when you’re sick. Health is a combination of physical, mental, spiritual, and social well-being and includes practices that promote wellness in addition to those that help you recover from sickness or injury.
Resilience is next. Resilience is the ability to bounce back—or even better, forward—and thrive after experiencing hardship. It is not the ability to completely withstand hardship but rather the ability to come back from it and grow stronger through the experience.
Next is human performance optimization (HPO). Unlike resilience, which typically requires the experience of hardship, HPO involves performing at your best for whatever goal or mission you have (whether that is your PT test, a combat mission, or raising children). It goes beyond simply resisting challenges; it means functioning at a new optimal level to face new challenges.
Health, resilience, and optimal performance are the foundations of Total Force Fitness, which is defined in the “Physical Fitness” chapter of “Total Force Fitness for the 21st Century” (see link above) as a “state in which the individual, family, and organization can sustain optimal well-being and performance under all conditions.” Being totally fit requires a holistic approach—that is, an approach that doesn’t focus on just one aspect alone such as nutrition or physical fitness, but on multiple domains of fitness. It means attending to your mind (including psychological, behavioral, spiritual, and social components) and your body (including physical, nutritional, medical and environmental components). In order to achieve Total Force Fitness, these factors come together to enhance your resilience and/or performance.
This is where HPRC can help you on your quest for total fitness. By visiting each of our domains—Physical Fitness, Environments, Nutrition, Dietary Supplements, Family & Relationships, and Mind Tactics—you can get evidence-based information on a variety of holistic topics to help you achieve and sustain total fitness. But remember that total fitness is a life-long process that will ebb and flow. And it isn’t just about you; your loved ones are an important piece of the picture, too.
Pain can be unpredictable, uncontrollable, and unrelenting, so even the most resilient Warfighters can be vulnerable to it. Because of pain, you may experience symptoms of anxiety or depression; your mind may even exaggerate the intensity and awfulness of pain. Socially, you might experience criticism, rejection, and negative interactions with family, spouse, or peers. Even if interactions are generally positive, you may want to withdraw from people or difficult situations
Chronic pain, which lasts longer than three months and is unresponsive to treatment, can affect quality of life for many. At least 100 million adults in the U.S. suffer from chronic pain. Unfortunately, combat and other situations make Warfighters especially susceptible to experiencing injury and pain. One study of an infantry brigade found that three months after return from Afghanistan, 44% of the soldiers reported chronic pain.
The American Psychological Association has shared evidence that relief from pain is more likely when mind and body are both treated. The National Center for Complimentary and Alternative Medicine has also indicated that continued study of non-drug approaches to pain management is a priority.
The latest trend in treating pain is the “biopsychosocial model,” which focuses on exercise and sleep (not just meds and surgery) as important biological influences. Important psychological factors include thoughts, emotions, behaviors, and attention. And impactful social factors involve healthcare, family, and work. All of these factors can contribute to understanding and mitigating the impacts of pain.
The American Psychological Association shares concrete advice to manage pain, including these tips:
- Distract yourself.
- Stay active and exercise.
- Know your limits.
- Follow prescriptions carefully.
- Make social connections.
- Don’t lose hope.
Today is Memorial Day. Memorial Day began as “Decoration Day” after the Civil War. In 1882, Decoration Day became widely known as Memorial Day, and after WWII it became a day to remember all our fallen heroes, not just those from the Civil War. In 1967, Congress passed the law making it an official holiday to be celebrated on May 30, subsequently changed to the last Monday of May. We at HPRC extend our greatest appreciation to those who have perished for our nation and offer our sincere sympathy for the families left behind. There are many ways people choose to remember those who gave their lives as a supreme sacrifice to our country and its ideals. HPRC is dedicated to providing our Warfighters and their families the information they need to build resilience to prevent injury and illness and carry out their missions as safely and effectively as possible. Our desire is to reduce the level of sacrifice our warriors have to make as they fulfill their future missions for us and for our nation.