The Secret to Peak Performance

Lately psychologists have become interested in positive psychology and peak performance states, instead of just the study of mental illness and stress related problems. By studying human potential, instead of focusing solely on human frailty and illness, we get a perspective that suggests ways and techniques which expand and optimize human life, instead of just providing a form of damage control or remediation.

I recently returned from a workshop sponsored by Harvard Medical School and held at Esalen Institute in beautiful Big Sur, California. The title of the workshop was “Enhancing Peak Performance in Art, Sports, and the Worksite.” What was new and interesting about the workshop was the addition of practices drawn directly from Eastern meditative practices. The presenter, Dr. Daniel Brown, had studied mediation in Tibet and Burma for 10 years and cited research studies on the abilities of advanced meditators.

In the West, we think of peak performance as episodic, the ability to do something, such as play a sport, at a high level for a limited amount of time. For example, as baseball player may have a hitting streak that eventually dies away or turns into the opposite of a peak performance, which would be a batting slump. The focus in the West is on the doing and the outcome. The Eastern perspective considers peak performance as a state of Being in excellence all the time, i.e. in a state of mastery. Zen archers, who are masters of there sport because they are masters of themselves, would be an example of that.

It’s interesting to look at the qualities of peak performance states, or being “in the zone” or in “flow.” It is an effortless, joyful, intensely focused state of consciousness characterized by self-forgetting, moment by moment awareness, time and/or sensory distortion, a sense of total control of the situation, and the perfect match of skill and challenge. Although you cannot make “flow” happen, you can increase the likelihood through training, preparation and self-discipline. The minimum requirements to achieve a peak performance state are the ability to 1) use a native talent, 2) focus one’s attention and tune out distractions, 3) find a new challenge in the situation that “raises your game,” 4) use mental imagery for rehearsal of optimal performance, 5) achieve the positive mental and calm emotional tone, 6) maintain a high level of motivation, and 7) be self-correcting.

Common blocks to peak performance include anxiety, negative self-talk, worry, self-limiting belief, low expectations and irrational beliefs, like “I can never win.” All of these blocks can be addressed through a variety of therapeutic techniques. Other aspects of preparation can by strengthened by techniques taken from hypnosis, mental imagery, and meditation practice, including training of concentration and awareness.

The contrast between how we in the West view peak performance and how it is viewed in the East was of primary interest to me, as it fell within a discipline he called “virtues of character and mind.” He described how many of our celebrity athletes, like a Kobe Bryant and movie stars, like Robert Downey, Jr., have amazing natural talent, that with training has been honed to a high level, but they lack the character and mental training that would allow them to have sustained a high level of performance over time. Consequently, they get into trouble with the law and jeopardize their careers. The star fades just as quickly as it had risen. The closest we have to the training of “virtues of character” in the West is Stephen Covey’s book, The 7 Habits of Highly Effective People.

What are these “virtues of character and mind” that differentiate the highly talented peak performers from the true master and how can we learn them? Here’s a partial list culled for multiple sources: trust, courage, commitment, sense of purpose, light-heartedness, curiosity, generosity of spirit, patience, equanimity, resourcefulness, integrity, humility, empathy, compassion, honesty, loving kindness, and self-efficacy. Sounds like all the qualities we’re supposed to develop from spiritual practices, doesn’t it? Obviously these character virtues don’t happen over night, but the good news is that they can be cultivated with perseverance and self-discipline.

Dr. Brown said that in Tibetan culture the main way to cultivate these virtues of mind is through visualization. Here’s an exercise he suggested. Try coming up with an ideal role model or person who you think poses or exemplifies a desire virtue or strength you wish to acquire. Perhaps, you want to cultivate humility and you use Mother Theresa as your role model. Using imagery, get into a relaxed state and mentally bring that person before you until you can feel their presence. Then imagine a scene or activity where this person is manifesting this quality as their strength. Observe what they are doing. Then imagine them in a different situation manifesting the same strength. Again, observe what they are doing. Now imagine that quality is placed in a bubble of light that floats towards you, hovers over your head and slowly descends into your body and moves down from your head to stop in your heart. Feel that bubble of light filled with that wonderful quality burst open and spread in all directions from within your heart. You become that quality. Then imagine yourself in different life scenes having this strength and manifesting this quality.

It’s exciting me to learn about what is possible and what abilities can be expanded through the use of psychological techniques.

What area of your life do you want to take to the next level?

Annette Vaillancourt, Ph.D. - Corporate Trainer and Motivational Speaker
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