Filed under: Performance
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.
That mental state dubbed “the zone” by the media is what scientists call “flow.” It happens when you perform at your best easily because you’re performing automatically, without overthinking, focusing only on what’s happening right now.
To help yourself perform better more consistently and possibly even experience flow, consider these typical blocks and how to overcome them:
- Personal demands: It’s hard to focus on the task at hand when there’s personal stuff on your brain. Do what you can in advance, and shift to the present moment with self-talk such as “focus.”
- Mission complexity and ambiguity: If it feels as if there are too many “moving parts” in a task, try to gain clarity up front. Ask questions and use mental imagery to see in your mind’s eye what needs to be done.
- Interpersonal conflict: Everyone replays arguments mentally. Resolve them at the front end or put them on hold during a mission. Routines can help you bring your attention to the here and now.
- Paralysis by analysis: Thinking too hard is another way that people sometimes get stuck. Trust your training and let your best performances unfold.
- Limited control or resources: Deciding what is in your control and what isn’t can help you focus on what’s most important in the present moment.
- Isolation: We all need other people. Be active in seeking support.
- Intense workload: If anxiety about what’s in front of you is getting in the way, try embracing excitement about whatever you’re facing.
- Boredom or underutilization: When you know you need more challenge, ask for it.
Big demands require big resources. Overcome mental blocks to performance by continuing to develop your mental resources.
Whether on the playing field or on a mission, of course you want to succeed. Dreaming of positive outcomes can drive you to train hard. But you may have noticed that when you only focus on the outcome, you’re distracted from the important ingredients for success. Your successes will unfold more easily if you develop goals centered on what’s in your control rather than how you compare to others. Learn more about setting different kinds of goals in this HPRC article on sport psychology goals.
It’s almost time for the Warrior Games in Colorado Springs! Athletes and teams from each branch of service have already qualified in their respective trials and are set to compete from 28 September through 6 October at the U.S. Olympic Training Center in Colorado. The Warrior Games give wounded service members and veterans an opportunity to compete in adaptive sports. For some, this is a continuation of their competitive careers; for others, it’s a new experience and part of the healing process. If you’re in the neighborhood, stop by to cheer on the athletes—admission is free! Semper Citius, Altius, Fortius!
“Sport psychology” uses the principles of psychology to help optimize performance in athletics. These concepts can be applied to just about anybody (including Warfighters) in any setting where performance matters, so sport psychology often gets dubbed “performance psychology.” Regardless of the name, this focus on the mental aspect of performance fits into a holistic approach to Human Performance Optimization (HPO).
A major focus of sport or performance psychology is mental skills training, building a “toolbox” of mental skills based on sport science and clinical/counseling psychology techniques. These scientifically based methods can be applied to Warfighter performance too. Some basic tenets of performance enhancement within military and sport settings include maintaining high awareness, motivation, and self-control, either by reducing how “amped up” you get or by learning to interpret these feelings as either meaningless or helpful to performance. A well-trained Warfighter can either calm down and think, “I’ve got butterflies, but no big deal,” or “I am psyched up and ready!”
Mental skills are important, but they’re only part of a performance psychology package. Performance psychology looks to fix or improve performance by: 1) training skills to proactively address problems, 2) improving resilience to avoid problems in the first place, 3) enhancing performance, and 4) reducing stigma around getting help with problems after they’ve appeared. In applying performance psychology to Warfighters, training is customized to meet the needs of specific groups, focused on real-life applications, and taught in a way such that skills are learned for optimal functioning both at work and at home. HPRC endorses holistic training programs that include performance psychology, such as One Shot One Kill (OSOK), a platform that helps Warfighters to customize their own systematic training.
Whether training for a mission, an athletic event, or simply to maintain your edge, there are strategies you use to enhance your chance of success, including “rules” such as figuring out where you are before you start and setting up an environment that supports your new plan. Check out HPRC’s new card, “Peak Performance: Rules of Engagement,” to learn all of them. And for even more information, check out the accompanying Performance Strategies.
Prescription stimulants can improve attention and alertness, and doctors prescribe them for people with Attention Deficit Hyperactivity Disorder (ADHD) or excessive fatigue. Used improperly and without the supervision of a health provider, these drugs have serious side effects. Some people misuse and/or become addicted to them. Learn more in HPRC’s “Stimulant drugs: use and misuse.”
Good decision-making is crucial to mission success for any Warfighter. Advancements in technology can help build awareness of how people think (that is, how they remember and evaluate information) and even how they feel (recognizing “gut feelings” and what drives them). “Affective computing” and “wearable sensing” are no longer science fiction. Special bracelets or other articles of clothing can sense one’s needs in terms of exercise, diet, and sleep and can even be programmed to communicate physical or emotional needs to others. Optimal training can occur when emotions facilitate learning rather than impede it. And it doesn’t stop with training; “e-health” applications for mental health, delivered via smart phones or other small mobile devices, are promising, especially as the technology continues to advance.
Sleep is essential for optimal performance. Especially Warfighters, though, it can be hard to come by. Lack of adequate sleep, called “sleep debt,” can result in reduced mental and physical performance (see HPRC's "The impact of sleep loss on total fitness"). Use HPRC’s “Sleep & Warfighters” infographic to learn how sleep impacts your health and performance, as well as tips to get your best rest. For more in-depth information on optimizing sleep, visit our Sleep Optimization page.