Leanne using Lumi ice plunge pool

The Benefits of Daily Non-Negotiables for ‘Staying Ready’

How can we prepare for the unpredictable? In this blog post, I want to talk about the benefits of daily non-negotiables for staying ready.

The Cadence Approach is my methodology for beating burnout and performing in life and work. It teaches you to take ownership of your health and wellbeing, and is  inspired by athletes who generally are very good at managing and restoring their energy levels. They do this by looking ahead to their schedule and identifying the big events; preparing themselves by focusing on their mind, body and wellbeing; performing at high level and then taking a break to allow their minds and bodies to recover.

Rather than expecting to operate at peak performance all year round, the Cadence Approach shows you how to manage your energy so you can perform (and feel) at your best.

It’s a four-step process:

  • PREDICT when the big events are in your life by asking ‘when are your Wimbledons?’
  • PREPARE for those events the way an athlete would by ‘building your bulletproof’
  • PERFORM when you need to, but ‘respect your red flags’
  • RECOVER by taking your foot off the gas pedal – ‘backing off beats burnout’

Daily Non-Negotiables: The 4 S’s

Sometimes there are things that happen in life that are unpredictable – that catch us off guard. How do we prepare for those? I’m a big fan of daily non-negotiables. Small things that when done consistently – in this case every day – have a big impact over time. That’s a central part of the work we do – small change big impact (look out for a new keynote coming soon).

My latest daily non-negotiables are based on one of #the4S

Every day, I’ll do one (minimum) from this list:

Steps (minimum 10,000) 🚶
Sweat (sauna or HIIT etc) 😅
Shiver (cold plunge) 🥶
Strength (bodyweight/Hex bar/kettlebell) 🏋️‍♂️

It’s the small stuff that matters. I think we often over-estimate what we can achieve in the long-term and underestimate the power of small changes.

Small change, big impact.

Does this help you? What are your daily non-negotiables? Let us know by tagging me @leannespencerkeynote on Facebook, Insta and LinkedIn.

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