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Personal Mastery

Welcome to Personal Mastery!

Welcome to Personal Mastery!

The Focus Effect Program Home Page

KEY POINTS:

1. Before you can learn to focus in other areas of your life, you need to learn how to focus on a daily basis - that’s Personal Mastery.

2. A consistent morning routine sets you up for success throughout the day.

3. Over the next month we’ll discuss the keys to mastering your morning.

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“Most people live within the confines of their comfort zone. The best thing you can do for yourself is to regularly move beyond it. This is the way to lasting personal mastery and to realize the true potential of your human endowments.” - Robin Sharma

Welcome to Personal Mastery!

Digital technology has evolved at a breakneck pace since the emergence of the smartphone a decade ago. Hundreds of apps have been developed since, each vying for our attention. People spend significant parts of their days checking social media. They provide a way for everyone to be constantly engaged but distracted at the same time, even though the information they provide is usually mindless.

The addiction to social media does make sense from a physiological perspective. You get a dopamine hit every time you check social media and see that somebody liked your post. You also hear stories about young people who become depressed because they’re not getting many likes on their posts. Social media can be very useful and beneficial, but not when it begins to control you. Unfortunately, more and more of us are letting that happen.

Therefore, in this first module, we’re going to focus on personal mastery. Before you can learn to focus in other areas of your life, you need to make sure you’re focused in your day to day life first. Over the next few weeks we’ll dive deep into how you can do that.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master your Morning Key 1: Morning Affirmation

Master your Morning Key 1: Morning Affirmation

The Focus Effect Program Home Page

KEY POINTS:

1. The top performers have a consistent routine that they do every day in order to set themselves up for success.

2. Since it’s the first thing you do after you wake up, mastering your morning is critical as it sets the tone for the rest of the day.

3. The first key to mastering your morning is creating space for a morning affirmation. Take a moment to set your intentions for the day and form a positive statement such as “Today is going to be a great day.”

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There are several ways we can invite focus into our daily lives while also driving away distractions. Having a plan and executing it until it becomes routine allows us to set ourselves up for success each and every day.

A consistent morning routine is critical. If we look at all the elite performers in the world regardless of discipline, many are early risers who rely on routines to ensure they are controlling as many variables as possible. They do the same things every day and adjust their routines depending on outcomes, which enables them to be constantly improving.

KEY 1: MORNING AFFIRMATION

A morning affirmation is something you can do as soon as you wake up. It takes only seconds but can set the tone for the rest of your day.

Take a moment to establish your intentions for the day and form a positive statement. It can be something as simple as, “This is going to be a great day,” or “I’m super happy to be alive.” You might tell yourself, “I’m going to change the world today,” or “Today is another chance to achieve all my goals.”

These might sound cheesy, but thinking intentionally about these kinds of statements first thing in the morning can set your mindset and establish control over your day from the get-go.

Today’s New Habit: Incorporate mindfulness into your daily life

While formal meditation is the most impactful, informal mindfulness practice can also yield benefits.

For the next week, try to incorporate mindfulness into your morning routine. For example during your morning shower try to be present and non-judgemental of your experience. Or while you’re eating breakfast focus on the taste and experience of your meal instead of being on your phone.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master your Morning Key 2: Mindfulness and Meditation

Master your Morning Key 2: Mindfulness and Meditation

The Focus Effect Program Home Page

KEY POINTS:

1. The next key to mastering your morning is mindfulness and meditation.

2. Incorporate mindfulness and meditation into your morning routine to improve stress levels, focus, and overall well-being.

3. If you’ve never meditated before, download an app to help you get started.

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Here is the next key to mastering your morning:

KEY 2: MINDFULNESS AND MEDITATION

While the words mindfulness and meditation might have once seemed to apply to only a select group of extreme health-minded people, they are now used commonly in business settings as employers realize their significant impact on stress levels, focus, and overall well-being.

However it’s one thing to know one should be mindful, and another thing to actually be mindful. To yield the many touted benefits of mindfulness, like improving your performance, focus, wellbeing, and relationships, the experience of mindfulness can’t remain conceptual. Like exercise and nutrition, mindfulness is most impactful if we actually do it.

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There are simple ways you can introduce meditation into your morning routine. Download an app such as Headspace, Calm, or Muse that guides you through quick sessions.

If you don’t have access to an app, simply take a few minutes and simply focus on your breathing. Inhale and exhale, concentrating on each breath. By centring your mind and allowing it to relax and regenerate, just as you would your body, you are giving it the boost it needs to take on the rest of the day.

The health benefits—both mental and physical—of meditation have been proven again and again. It is a great proactive way to combat stress, as you are anticipating the challenges of the coming day and giving your mind the time and space it needs to best prepare to meet them.

If this is a new practice for you, start small. Try it for just a few minutes and work your way up as you feel your ability to focus growing stronger.

Today’s Habit: Incorporate mindfulness into your daily life

We’re going to continue with the same habit as last week - incorporating mindfulness into your daily life.

You can either stick with incorporating mindfulness into your morning activities (such as during your shower or breakfast), or you can try to do a formal meditation practice using an app.

Or try both out and see which type of practice you prefer!



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Morning Key 3: Fuel is the Foundation

Master Your Morning Key 3: Fuel is the Foundation

The Focus Effect Program Home Page

KEY POINTS:

1. The third key to mastering your morning is to give your body the fuel it needs to get going.

2. Try to be deliberate about what you eat in the morning. Avoid sugar or simple carbohydrates and choose foods high in protein, fibre, and healthy fats and carbohydrates.

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KEY 3: FUEL IS THE FOUNDATION

We know nutrition is the foundation for elite mental and physical performance. If you’re eating properly, your risk of cancer, heart disease, diabetes, metabolic syndrome, depression, and anxiety decrease dramatically.

Every food and drink choice you make impacts your health. A simple way to start treating your body better is by removing sugars. Every morning, I see lines out the door of my local coffee shop, where people start their days by loading up on scones, pastries, cakes, cookies, and of course, caffeine. Filling your body with so much sugar might give you a temporary jolt, but enjoy it while it lasts. By the time mid-morning rolls around, that burst of energy will be long gone and instead replaced with a feeling of lethargy and dissatisfaction.

Our bodies need fuel first thing in the morning, and using this as an opportunity to choose something healthy is a great way to start the day with intention. Stick to foods high in protein and fibre, full of healthy fats and complex carbohydrates.

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It is also important to remember to hydrate. Throughout the night, our bodies lose water simply through breathing. We need to replenish that supply early in the day.

Beginning the day with a heavy meal laden with unhealthy fats and unnecessary calories only weighs us down, literally and figuratively. Don’t let your first choice of the day derail you. Give yourself the energy you need to attack the day.

Today’s New Habit: Morning Routine

For the next week, carve out a morning routine. If a morning routine is a new concept for you, start by making yourself a checklist. Try to include an affirmation, meditation, fuel, and exercise. However everyone is different and you might find different activities work for you. The key is to set yourself up to be at your best for the day ahead. We’ll check in with you next week to see how you’re doing.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Morning Key 4: Increase Activity, Increase Productivity

Master Your Morning Key 4: Increase Activity, Increase Productivity

The Focus Effect Program Home Page

KEY POINTS:

1. The final key to mastering your morning is to increase activity.

2. Physical activity is strongly correlated with mental functioning and positive mood.

3. Starting your day with some exercise is an ideal way to get your blood and brain moving, ensuring you arrive for work sharp and focused.

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KEY 4: INCREASE ACTIVITY, INCREASE PRODUCTIVITY

Starting the day with a workout is an ideal way to get your brain waves and blood flowing. Exercising in the morning floods your brain with brain-derived neurotrophic factor (BDNF), which stimulates the growth of new neurons to facilitate learning and memory. Exercise also activates the part of your brain associated with creativity and problem solving. It makes you sharper and more capable of concentration.

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There are many ways you can incorporate physical activity into your day; a daily trip to the gym is great for many people, but even a quick walk outside or some stretching as soon as you get out of bed can make a big difference. If it helps, add some accountability by finding a partner or group to walk with each morning. It’s always easier to stick to your workout plans if someone else is relying on your participation.

If necessary, plan workouts into your day. Put them on your calendar. This way, you’ll be less likely to skip or forget them. This is particularly important if you travel. It’s easy to use a new location or time change to avoid exercise. Remember the benefits, and make it a regular priority. Exercise is one of the most-researched topics with some of the strongest evidence of efficacy, yet it is seldom embraced by business leaders as an important element of employee well-being and productivity.

We are not at our best when we feel weighed down. A regular exercise routine will give you more energy as you begin to feel healthier and more active. Physical health feeds mental health and increases your ability to focus. Do whatever is necessary to ensure your health is optimal to start the day.

Today’s Habit: Morning routine

How is your morning routine going? Maybe you played around with the order, or maybe you found other activities that worked better for you. If you haven’t figured out your ultimate morning routine yet, that’s okay! This week, try it out again. Remember to make a checklist as you go through each activity.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Day Key 1: Power Work

Master Your Day Key 1: Power Work

The Focus Effect Program Home Page

KEY POINTS:

1. The first key to mastering your day is Power Work.

2. Find out what time of day you are most productive and block off this time to do your most important and creative work.

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Now that you’ve learned how to master your morning, here is the first key to mastering your day.

Key 1: Power Work

Another way to create the optimal workday is to do the bulk (if not all) of your work during the hours of the day when you are at your best. This is different for everyone. Some people like to dive in right after their morning routine and bang out several productive hours of work before lunch. Others like to ease into their days and really dig in later in the afternoon. Some people are night owls.

Once you figure out what works for you, control that time. It is a time each day you will invest in your life’s most important work. It is your “Power Work” time.

During this time, you will not engage in anything that is not mission critical. You will turn off your phone and close all irrelevant windows on your computer. You will completely block out anything and everything that could possibly take your attention away from the task at hand. You will not do anything administrative, clerical, or non-pressing. Such activities require less mental investment and should be saved for hours outside of Power Work.

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If you’re not sure what will work for you, analyze your patterns. Take a day, break it out by hour, and think about when you typically feel at your best.

Power Work is very individualized. By identifying the times of day when you feel best, you can get much more done in much less time, and you’re going to have the highest level of energy for the things most important to you.

Today’s New Habit: Determine your “Power Work” time

Before you can block off time to Power Work, you need to determine when that time should be. What time of day are you most productive?

For the next week, analyze your work habits. At the end of each day, track when you felt your best and accomplished your most important tasks. Once you’ve determined when you’re most productive, you can start to carve out time in your day to Power Work.

Keep up the good work!



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Day Key 2: Power Fuel

Master Your Day Key 2: Power Fuel

The Focus Effect Program Home Page

KEY POINTS:

1. The next key to mastering your day is with Power Fuel.

2. Fuel your brain properly to make sure you are optimizing your Power Work. Look for foods that are high in healthy protein to improve your concentration and focus.

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Key 2: Power Fuel

During Power Work, you will need Power Fuel to sustain your energy and focus. Just as you started your day with a healthy meal to propel you in the right direction, you need healthy snacks and lunch options to keep you moving forward.

One of the easiest things people can do to perform better, be healthier, and improve their mental performance is to understand how the foods we eat change the way our brains work. The foods you eat during the day change the chemicals the brain uses to communicate with itself. Those chemicals, called neurotransmitters, are made of various types of things from the foods we eat.

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If we eat foods higher in protein than carbohydrates, we increase the number of neurotransmitters that help us concentrate and stay focused. If we eat foods higher in carbohydrates than protein, we increase the neurotransmitters that widen our focus and help us to relax.

Just think about how you feel an hour after having a kale salad with chicken versus an hour after having a huge plate of pasta. With the salad, you feel much more able to focus and concentrate and have reasonably good energy. If you have the pasta, you probably need a nap.

There is no doubt the most distracting foods are also the most prevalent, but if we think about the choices we make and do things differently, we can be healthier and dramatically improve our ability to concentrate and stay focused.

Nutrient-dense foods optimal for Power Fuel include:

  • organic grass-fed meats

  • cold-water fish

  • black beans

  • berries

  • avocado

  • raw nuts

  • seeds

  • eggs, particularly omelettes with greens

  • coconut

  • kale

  • ginger

  • carrots

A good example of how you can add Power Fuel into your day is to eat a little bit of dark chocolate in the afternoon. Chocolate with 70% or more cocoa can improve vascular reactivity, the ability of your blood vessels to change their diameter so more oxygen can reach the brain, thereby increasing mental performance and alertness. For a delicious and healthy treat, try a small piece of dark chocolate right after lunch and see how that helps you perform in the afternoon.

Today’s Habit: Determine your “Power Work” time

Hopefully last week you tracked your work habits and determined what time of day you are the most productive, have the most energy, and can focus relentlessly. For the next week, continue to track your work habits so you can get a better idea of when you do your best work.

If you’ve already determined what time of day you work best, block off this time to get your most important work done. Protect this time by turning off all notifications and putting systems in place to ensure you are not interrupted.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Day Key 3: The Power of Focus

Master Your Day Key 3: The Power of Focus

The Focus Effect Program Home Page

KEY POINTS:

1. The third key to mastering your day is the Power of Focus.

2. You can train your brain to become more focused by simply practicing mindfulness.

3. Anytime you feel like you’re losing focus you can incorporate mindfulness into your workday by repeating a mantra, counting your breaths, or simply focusing on your breath.

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Key 3: The Power of Focus

During Power Work, you must focus to the best of your ability. Mindfulness training is a great first step on the path to increased focus. Mindfulness is an awareness of the world around you in the here and now. Practicing it involves simply taking time every day to put yourself in a location where you’re completely undistracted and focusing on one thing. You can recite a mantra, count your breaths, or simply focus on your breathing. Anytime you notice your mind wandering, bring it back to that one task. This is done without judgment—there is no good or bad. You are practicing living in the moment and controlling your attention.

With practice and with time, your mindfulness training will begin to elicit remarkable results. After eight weeks of regular meditation, the neurons and tissues inside the brain responsible for helping us stay focused grow. You will start to notice when you are distracted, which sounds simple but is a challenge to most of us. It will put a stop to ruminating thoughts and help you to stay in the moment, which is critical to performing at your best.

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Mindfulness can present a cart-and-horse conundrum for some people. They think they don’t have enough time to practice mindfulness because they are so overwhelmed and stressed. Yet just the act of doing it helps us feel more centered and in control, which leads to better focus and increased efficiency.

This is another area of our lives where technology can be part of the solution. There are many tools available to help you incorporate mindfulness into your routine. Check out apps such as Headspace and Calm. Another option is the aforementioned Muse, which is an app that works with a headband that picks up brain activity. While wearing it, the user hears water gently crashing on the waves on the beach. As soon as the mind begins to wander, the band picks up the mental activity and changes the sound to storms. The stormy sounds are the user’s cue to refocus. Once the user goes more than thirty seconds with no change in brain activity, the sound changes to birds tweeting and points are awarded.

Today’s New Habit: The 90 minute rule

Hopefully by now you’ve determined when you are at your most productive and have started blocking off that time for Power Work. Now the question is how long should you Power Work for?

Research shows ninety minutes is typically what the brain can handle before becoming tired. This might be too much for you at first, so see if you can go for thirty minutes without getting distracted or moving on to something else. You can set a timer and during this time turn off all distractions such as your phone or email.

Try this out every day for the next week. We’ll check in on you next week to see how you’re doing!



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Day Key 4: The Power of Flow

Master Your Day Key 4: The Power of Flow

The Focus Effect Program Home Page

KEY POINTS:

1. The final key to mastering your day is the Power of Flow

3. A flow state - otherwise known as “The Zone” - is when you're energized, motivated, focused, happy, and able to perform your best at a particular task.

3. With a few simple exercises, you can learn how you can reach this flow state on demand.

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Key 4: The Power of Flow

Have you ever been working diligently at a task, then looked at the clock and been shocked at how much time has passed? Do you feel yourself getting into “The Zone” when engaging in an activity you not only excel at but also enjoy? That magical state is called flow. When you establish a state of flow, your energy rises and your work becomes easier to accomplish. It helps you reach your greatest potential.

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In the research literature, this flow state is known as the Ideal Performance State (IPS). American psychologists Robert Yerkes and John Dodson first described the ideal performance zone in 1908. Basically, their Yerkes–Dodson Law describes the activation–performance relationship. When our activation is low, we lack motivation, interest and energy. When our activation is high, we are agitated, anxious, stressed or tense.

But somewhere between these two activation states (either too activated or not activated enough) there lies the magical ideal performance state. The state where we are energized, motivated, focused, happy, and able to perform at our best.

Unfortunately, for most of us, these moments are rare and seem random. But flow is something you can achieve on demand, and it is a state you can learn to control.

To start with, think about times when you were productive, engaged, and full of energy - even if the activity was low key - while also feeling a sense of timelessness. This is your flow state. Then ask yourself a few questions:

Act: What were you doing before that moment? What were your actions? Were you stretching? Did you have a good breakfast?

Think: What were you thinking? Did you tell yourself what you were going to do? What mindset did you have?

Feel: What were you feeling? Were you angry? Excited? Motivated? Happy?

Now use this as a roadmap for building your own flow routine. By taking some time to understand it, you can learn how enter your flow state on demand.

Today’s Habit: The 90 minute rule

How did last week go? Were you able to work diligently on a task for 30 minutes? This week see if you can gradually increase the time by 15-minute increments until you are able to do 90 minutes of productive, uninterrupted Power Work.

Good luck!



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Master Your Evening

Master Your Evening

The Focus Effect Program Home Page

KEY POINTS:

1. Your evening routine is just as important as your morning routine.

2. When work is done, it’s time to focus on preparing yourself for rest and recovery so you can again be at your best the next day.

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The evening routine is just as important as the morning routine. This is when you regenerate and set yourself up for an amazing sleep. Your quality of sleep depends greatly on what you do in the evening.

If you are the kind of person whose mind races before sleep, thinking about the next day, take time well before your evening routine to plan and prepare for anything on your agenda. Look at your next day and prepare for any important calls, review any notes, plan your Power Work time, or do any other thing you need to do so you can put all that thinking aside until the next day. You might do this at the end of your workday, or perhaps after dinner. Do not let it interfere with the time you will devote to relaxing and recharging in the evening.

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The most important step to take when you begin your evening routine is avoiding devices and screens for at least an hour before you go to sleep, ninety minutes preferably. This gives your brain time to get quiet and calm in preparation for rest. Bombarding it with images and noise so close to its period of recovery keeps it from fully shutting down when you need it to. Use this time to instead relax with your partner, enjoy a glass of wine, take a walk, simply sit and talk, play a sport, read a book, or learn a new skill.

When need be, adjust your schedule to account for proper sleep needs. For instance, if you are going to an event and won’t be home until 11:00 p.m., switch your routine to start a little later the next day. Do not schedule anything the next morning that disrupts your goal of seven to eight hours of sleep. Do not deprive your body and mind of its recovery and regeneration time.

Today’s New Habit: Defend your last hour

One of the best ways to recover and regenerate is to give your body the sleep it needs.

This week your new habit is to defend the last hour before you go to sleep. This means turning off or putting away ALL devices, including TV, your phone, tablets, and your computer. It might help to set an alarm - this will be your hard time cap to put everything away and spend the rest of the evening calming your brain down for sleep.

Enjoy! We’ll check in with you next week.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.

Don't Wait for Crisis

Don't Wait for Crisis

The Focus Effect Program Home Page

KEY POINTS:

1. In today’s digital world, you might be on your way to a mental health crisis without even knowing it.

2. If you recognize this now, you can make a change to the way you live now - before it’s too late.

3. Making small consistent changes, one habit at a time, can help you approach life differently and ultimately make you live better.

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We have evolved into a state of digital distraction over the last five to fifteen years where we can’t even identify what is causing the underlying angst, anxiety, or depression so many of us feel. Never allowing ourselves to shut off contributes directly to a decline in mental health, yet many of us don’t realize it until it is too late. The damage has been done, and all we hope to do is undo it to the best of our ability.

The only time most of us ever make big changes is when we are finally at a crisis point. But if you wait until that crisis point, you or your company might be beyond saving. Crisis can manifest in many different ways. The only way to avoid it as best you can is by prioritizing your own health and well-being. You must make a commitment to a better lifestyle so you can perform at a world-class level and make short-term sacrifices to better yourself in future. This thinking applies to us as individuals and to our organizations as well. We need to be aware and proactive.

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We all are working in a way that doesn’t work for us anymore. You might feel stuck in a mindset of “that’s just the way it is,” but you cannot afford to think that way. You must change before you have a personal health crisis, get divorced, lose your company, or go bankrupt. You must disrupt yourself and disrupt your own company before your devotion to an archaic way of working takes its toll.

It’s not about breaking what’s not broken. It’s about shining a light on what is broken and the impact it’s having on our lives and those of future generations.

There are many ways to approach life slightly differently and slowly make changes to improve your life. You can change your habits one step at a time. As you do, you will begin to realize the benefits, and changing other behaviours will become easier. You will feel better, work better, and live better. The sooner you start, the sooner you will see the change.

Today’s Habit: Defend your last hour

We’re going to continue with the same habit as last week - defending your last hour. If you were able to put away your devices one hour before bed, that’s great! If you found that you were only able to do 30 minutes, that’s great too. As you practice this habit more and more, you will forget that it wasn’t always a part of your evening routine.

Keep up the good work!

Start, Stop, Continue

NOW THAT YOU’VE COMPLETED THE MODULE, IS THERE A HABIT OR ROUTINE THAT YOU WOULD LIKE TO START? IS THERE A HABIT OR ROUTINE THAT YOU WOULD LIKE TO STOP? IS THERE A HABIT THAT YOU WOULD LIKE TO CONTINUE?

YOU CAN WRITE THESE DOWN ON YOUR OWN OR YOU CAN FILL OUT THIS FORM TO SEND US YOUR NOTES. THIS WILL HELPS US TO GIVE YOU SOME TIPS AND FEEDBACK ON HOW YOU’RE DOING.



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.