top of page



Quick Reference


  • Breathing Technique: Use paced breathing for 10 minutes every day on your journey to work

  • Posture Technique: Set this up early in the day – find a prompt – e.g., on closing your front door. Use a power pose to boost confidence (testosterone) for high stakes events.

  • Your ‘I’: Improve your drive to achieve (dopamine) by visualizing your ‘I’ in challenging or unrewarding situations. Also, use it to give you executive presence in interactions with seniors.

  • Centring Technique: When workload is high your team require you to be ‘Centred’ and communicate calm confidence. You can then delegate the work with clarity enabling them to believe it is possible to achieve.

  • Vocal Impact: Your voice needs to come from your ‘I’ not your throat. Release tension around your neck, shoulders and throat to allow this to happen.

  • SCARF: Status, Certainty, Autonomy, Relatedness and Fairness are the five social needs of all human beings.  Use this to assess how to give your team what they need, individually and collectively

  • Nutrition: A diet with low sugar and fresh rather than processed foods will give you more energy. Good quality protein is vital to build new cells in the brain and body.  Vitamin D is important when working indoors for long hours. Magnesium and vitamin B complex support the nervous system. Green vegetables contain iron to enable oxygen transportation in the blood. Good quality coffee in the morning gives you 2 hours of heightened cognitive function if you are well rested. If you are short on sleep, coffees throughout the day will be counterproductive. Eat slowly – if you eat fast the body thinks we are in survival mode and this raises cortisol (stress) levels.



  • Tension: Monitor tension to alleviate rising base line cortisol and to enhance serotonin, oxytocin and dopamine levels (the feel good chemicals). Use your movements in combination with the Flexibility Technique examples every hour or two hours. Get up and walk around regularly. Use your phone, smart watch or Fitbit to prompt hourly movement.

  • Relationshift: Balance your goals (dopamine) with others agendas (oxytocin – social bonding) to create excellent relationships. Get alongside your seniors - don’t block, collaborate.

  • Bemotion: Track physical, emotional and mental responses to surprising situations to gain more control and flexibility over your actions. For constant improvement use Bemotion visualization to learn from these situations.

  • Creat-if: Use this technique to find creative solutions to any challenge, business or personal.




< >Resilience Resources: Emotional, Mental and Physical Fitness go hand in hand. Physical Fitness:  Using interval training is the most time efficient way to train when you are busy. 2 minutes at 85% of effort, 2 minutes rest. Repeat 3 – 5 times.  Get your heart rate up every day. Resilience Training: Seeing friends,  cinema, theatre, art (whatever nourishes you) – regular massage, sleep, meditation, mental strategies to move the mind away from work at will, creating a work/life balance that suits you. Take charge of your schedule. Chemistry of Optimism: Reframe past events regularly to improve your outlook on life, and your ability to bounce back quickly from adversity. Letting Go: Make sure you are using all the stages in the process – you are in a learning mind-set, and that you breathe, reflect, ask advice, learn lessons and move forward in a planned way as you work through adverse situations and let go of them. Courageous Communication: prepare to resolve conflict using SCARF, and use your physical intelligence to enable you to say centred through this courageous communication process.Networks for Resilience: We are not alone – take care of your network and give and receive support. This creates Oxytocin which is part of what regulates our Cortisol (stress) hormone.



Train your endurance tunnel: Daily use of Breathing technique brings DHEA (high performance chemical – vitality and stamina) into the tanks.  7-9 hours sleep, 2 minutes appreciation on waking, set goals and milestones, intensify exercise and have cold showers for 1 week in every 4. Surviving adversarial conditions: Endorphins are released by the pituitary gland – in the centre of the brain behind the eyes. When under duress imagine the release of these natural pain killers and the pituitary will respond. Smiling and laughing also brings endorphins into the system. Seeing the Long Game:  Dopamine the reward chemical is released particularly in response to the visual cortex of the brain being stimulated. Picture your goals vividly and your system wants /needs to achieve them.  Identify and celebrate milestones and activate your Chemistry of Determination. Executive Decisions: The first 2 hours of brain use on arriving at work is best for the tough decisions – don’t waste it on small decisions, do the strategic and courageous work first. Sleep Well:  Sleep has the biggest impact on renewed brain function than any waking activity. 97.5% of people need a minimum of 7 hours sleep. As a first step try to add just 30 minutes onto your sleep cycle and reap the benefits. Sleep Techniques:  Wind down, Wake up, and get yourself back to sleep using these techniques – see notes.


Remember:  1% gain in 10 techniques means a 10% gain overall – the principle of incremental gain. Physical Intelligence is not a ‘nice to have’, it is a ‘must do’. Focus on your action plan to transform your performance and have more energy for the work and life you really want.

bottom of page