What Every High Performer Knows About Downtime That You Don’t

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Downtime isn’t just rest. It’s how you get ahead.

It’s how high performers stay sharp, creative, and on top of their game.

This isn’t your ordinary downtime. It’s planned. Purposeful.

Here’s how to make it work:

1. NSDR (Non-Sleep Deep Rest) for Instant Focus

NSDR isn’t just lying around. It’s a way to reset your mind, fast. Ten minutes is all it takes to feel a shift.

How to do it:

• Find a quiet place.

• Close your eyes, breathe slowly.

• Relax your body, but stay awake.

In just a few minutes, you’ll feel like you’ve rebooted.

2. 90-Minute Work Cycles for Peak Efficiency

Pushing through all day without a break sounds impressive—but it’s not smart. Your brain needs pauses. Top performers know this, and they use it to their advantage.

How to do it:

• Break your workday into 90-minute sessions.

• After each session, take a 15-minute break.

Work, rest, repeat. You’ll get more done and feel better doing it.

3. 4-7-8 Breathing for Instant Calm

Stress hits fast, and you need a way to deal with it just as quickly. The 4-7-8 breathing trick can help you get there in seconds. It’s simple, and it works.

How to do it:

• Breathe in for 4 seconds.

• Hold it for 7 seconds.

• Exhale for 8 seconds.

It’ll calm your nerves on the spot.

4. Micro-Meditations for Mental Clarity

You don’t need a long break to reset. Even 60 seconds can help you clear your head.

How to do it:

• Close your eyes.

• Focus on your breath.

• Picture your stress leaving each time you exhale.

A minute of this, and you’re good to go.

5. Nature Walks for Creative Breakthroughs

Getting outside isn’t just about exercise. It’s about letting your mind wander. Fresh air, sunlight, and a change of scenery can do wonders for creativity.

How to do it:

• Take a 10-15 minute walk.

• Pay attention to what’s around you—the sky, the trees, the sounds.

It’s a quick way to let go of stress and make room for new ideas.

Final Thoughts

Downtime isn’t wasted time.

It’s the difference between running on empty and staying ahead.

Whether you’re using NSDR, 90-minute cycles, or just taking a walk, every moment you recharge is a moment you’ll work better afterward.

Try it. See how much more you get done.

P.S: Something big is coming this week only for subscribers… totally free. Be on the lookout! (And tell your friend to join before they miss it)

Explore Further:

• NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman- YouTube

• Mental Health Recovery is a Participatory Sport | Maddie Cross-Kaplan- Youtube

• What is Non-Sleep Deep Rest? by Sleep.com- Article