The 1% Extra Performance Newsletter 8 May 2020

As a valued reader of our Sunday Business Paper Review, we are delighted to introduce our new performance newsletter, The 1% Extra.
A number of people have asked us if we could send a summary of the performance tips in The 1% Podcast, so here is your weekly dose of
The 1% Extra – the best we’ve read or seen on performance this week.
If you do not wish to receive this newsletter update you can update your preferences here and of course you can unsubscribe from any emails at any time via the link in the footer.
Many thanks for your continued support,


 4 Takeaways – The 1% Podcast 
 Episode 24

– Motty Varghese, Sleep Expert – His performance takeaways 


Be mindful about your sleep

A mistake people with difficulty sleeping is to try too hard to make it happen. Motty talks about how we need to treat every night as a new night regardless of how long we have had sleep difficulty for. Listen to our body clocks and don’t try too hard, sleep should happen naturally.
The importance of REM sleep
Sleep has different stages. Motty explains the difference between Stage 3 Sleep which happens in the first half of the night and physically refreshes us, and REM sleep which happens in the 2nd half of the night and has is more mentally and emotionally refreshing. Time spent in REM sleep is time spent with less stress hormones in the body and so getting sufficient REM sleep can make us feel better and has a role to play in our mental and emotional well-being.
The genetic basis of chronotypes – body clocks
We are all genetically wired to have morning, intermediate or evening chronotypes meaning that we are sleepy and productive at different times of the day. Motty weighs up the benefits to productivity of arranging our day around our chronotype and taking into account what time we will have afternoon slumps, when we will be most productive and prioritising what tasks we do during those times whether work or family.
The relationship between diet and sleep
Motty discusses how eating too close to bedtime can lead to poor digestion and a reduction in our bodies’ production of the hormone leptin which makes us feel full. This can cause weight gain and a variety of other problems and can be a problem for athletes as poor sleep can also disrupt the production of the human growth hormone needed for repairs after training and the production of muscle mass.The past three editions of the podcast: 23 (Global Performance Expert, Fergus Connolly) 22 (Adventurer & Cyclist Mark Beaumont) 21 (World renowned performance Phycologist, Jamil Qureshi ) 
   3 Articles Worth Reading
  +Flow State
Great article showing that research shows that when you enter a state of flow, your  breathing deepens and your heart rate slows. In a work setting, the physical switch can translate to increased productivity and motivation. Two min read and video here from BBC
  +The Restart
Eight actions leaders can take to ensure a safe and successful relaunch of economic activity   in their work places. Five minutes read here from McKinsey 
  +Quick Wisdom

The global pandemic has left many feeling powerless, however one of the ways to fix this is to focus on a project or fully focus on whatever is on front of you now. Marcus Aurelius suggested to “concentrate every minute like a Roman”.  Two minute read here from the Daily Stoic

   2 Book & Video Recommendations

  Stop stealing dreams – What is School for?
In the week that the Leaving Cert is cancelled it reminded me of Seth Godin’s great book on   Stop Stealing Dreams – What is School for

Link here to transcript pdf and Video link of his Ted talk on the subject here

Great read/listen for everyone interested in learning & education generally

1 Quote Worth Pondering
“Being able to listen well is a superpower. While listening to someone you love keep asking them “Is there more?”, until there is no more.”
Kevin Kelly Founder of Wired magazine


And, as always, please give me feedback on Twitter. Which of the above is your favorite? What do you want more or less of? Other suggestions? Let me know! Just send a tweet to @sdalton10


If you haven’t yet subscribed to the 1% podcast, you can find it here on Apple, Spotify, or wherever you listen to podcasts.

© 2020 All Rights Reserved.

About the Author

Shay Dalton

Shay Dalton

Managing Director 16498583

Shay Dalton is the Managing Director of Lincoln Recruitment Group. Shay is a qualified ACCA Accountant with over 20 years’ experience specialising in the placement of senior positions across a broad spectrum of Accountancy and Finance positions within the industrial and financial services sectors. Having been involved in the establishment of some of the most respected financial recruitment brands in the Irish market, Shay subsequently set up Lincoln Recruitment Specialists in 2008. He also hold’s an MSc in Organisational Management and is a member of BPS, qualified to conduct and interpret psychometric testing as well an EQi testing.

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