#43: How To Improve Your Performance (Backed by Science)

Ever found yourself staring at your screen, your energy drink of the morning, wondering where your mental sharpness has gone? That was me.

Over a year ago, I was forced to make a change. The number of things I had to focus on and the demands for my time increased massively.

I started with new productivity rituals, tools, and hacks. They all have a lot of value. But I soon realised I was building a house on sand because my health and energy levels were holding me back.

I had two potential options.

1. Continue down the path I was on, the travelling, the shit eating, the drinking, the poor sleep, and high levels of stress… and fail (or worse, do severe damage to my health)
   

2. Make big changes to my lifestyle to positively impact my health and performance.

I always thought that suffering in the pursuit of success was part of the process. That you have to run yourself into the ground, and the pain was a price you had to pay.

But then I started thinking about high performers in sports. Their lives are optimised to such a degree that every grain of rice they put into their mouths is recorded.

Their sleep is monitored, they spend hours in hyperbaric chambers and regularly have their bloodwork done. So, if this is what it takes to reach the top in sports and get a competitive advantage, why not in business?

“But they have access to entire teams to help them optimise and crazy budgets to throw at it” I hear you say.

And that’s true, but things are changing.

With a wearable health device, we can now access our health data. And so there’s no excuse not to monitor and improve our physical and mental health to improve our performance.

Because, let me tell you…

In the year since, I started monitoring some very simple metrics, and taking some very simple steps to improve them:

1. My mental clarity and stamina are unrecognisable.

2. My physical energy is that of a completely different man.

3. And my productivity levels are transformed.

In the last 12 months, I’ve seen positive trends in all metrics:

Some of that may not mean much to you, but it will at the end of this essay.

I look back at how I operated before, and honestly, I’m embarrassed that what I thought was high performance barely scratched the surface.

So today, I will do my best to explain some clear and actionable ways you can implement changes to your life in a data-driven way with minimal effort.

*This isn’t health and professional advice. This is just what worked for me. 

The Optimisation Mindset

The breakthrough moment in performance optimisation came when I started viewing myself as a system rather than a collection of habits. Just as a Formula 1 team analyses telemetry data to fine-tune their car's performance, you can use personal metrics to optimise your mind and body.

This is where the philosophy of marginal gains became transformative to me. The concept is simple: improve by just 1% across multiple areas, and these small changes compound dramatically over time.

A 1% improvement might seem trivial today, but these micro-improvements stack up, creating substantial performance advantages after weeks and months.

When I began this journey, I didn't experience an overnight transformation. Instead, after consistently applying minor optimisations for several months, I noticed a distinct shift, almost like my brain had received a firmware update. 

Tasks that once drained me became manageable. My thinking became clearer. Recovery became faster.

The timeline is essential: this isn't a weekend project. The research shows meaningful optimisation typically unfolds over 6-12 months of consistent application.

The good news? The initial gains often come quickly, motivating you to continue the deeper work of systematic optimisation.

Key Metrics to Track

To optimise performance, you need to measure what matters. Based on the latest research, these are the critical (and easily discoverable) metrics that provide the clearest window into your performance potential:

#1: Sleep Duration & Quality

Sleep is active recovery for your brain and body. When Leo Judkins joined me on the 15M show, he explained that someone lacking in sleep has the cognitive performance of someone drunk. That made me stop and think.

Wearable devices now track how long you sleep and the time spent in different stages (light, deep, REM). The research is unequivocal: cognitive function correlates directly with sleep quality. For us in iGaming working irregular hours, this metric becomes especially crucial.

#2: Heart Rate Variability (HRV)

HRV measures the variation in time between heartbeats and serves as a direct window into your nervous system balance. Higher HRV indicates better recovery and stress resilience; lower HRV signals fatigue or overtraining. What makes HRV powerful is how it integrates multiple aspects of wellness—it drops with poor sleep, psychological stress, or illness.

#3: Recovery/Readiness Scores

These algorithmic scores combine multiple physiological measurements to answer a simple question: "How recovered is your body today?" Platforms like WHOOP produce a Recovery percentage (0-100%), while Oura offers a Readiness Score. These consolidate complex data into a single actionable number.

#4: Physical Activity Levels

Research consistently shows that regular movement improves cognitive performance, even for desk-based professionals. Basic metrics include step count and workout frequency, while more advanced trackers measure training load and heart rate zones.

#5: Stress Levels

Chronic stress directly impairs decision quality and creative thinking, both critical capabilities in fast-paced industries. Many devices now attempt to quantify stress through HRV monitoring during waking hours.

The key is not perfection in any single area, but seeing how these systems interact and recognising patterns that affect your performance.

Wearable Options for Comprehensive Tracking

Rather than tracking these metrics individually, modern wearable devices integrate multiple measurements into cohesive systems. 

I considered three different options:

#1: WHOOP Strap (€264/year membership and free tech): Focuses exclusively on recovery and performance without notifications or screens. Particularly strong for HRV measurement, sleep tracking, and daily Recovery Score (0-100%). 

#2: Oura Ring (€399 + €5.99/month): Worn on your finger, this sleek device excels at sleep analysis and its Readiness Score. Particularly strong for tracking sleep stages and temperature variations that might signal illness or overtraining. 

Apple Watch (€450+): Combines comprehensive health metrics with broader functionality. Tracks HRV, sleep, activity, and increasingly sophisticated readiness metrics. Its integration with iPhone makes data collection seamless, though sleep tracking requires wearing overnight. Recent updates have significantly improved its recovery metrics and HRV analysis.

My decision: For me, the decision came down to form and how long it kept its charge. The Oura ring for me, was impractical. And the Apple Watch constantly needs charging, and I find it distracting. So the Whoop was a clear winner for me, but your circumstances may lead to another choice for you. 

If you decide to go the WHOOP route, you’ll get a free WHOOP 4.0 and one month free when you join with my link: https://join.whoop.com/1EB98F

(hey… once an affiliate, always an affiliate. It’s in my blood)

Starter Action Plan: The Low-Hanging Fruit

Here's where theory meets practice. These evidence-backed interventions represent the optimal starting points, changes that research shows deliver the highest performance returns with minimal effort.

Each recommendation is designed to be immediately implementable and produces measurable improvements within weeks.

Sleep Optimization

1. Establish a consistent sleep schedule. Your body thrives on rhythm. Set a consistent bedtime and wake time (even on weekends) within 30 minutes of your target. Research shows this single change can improve sleep quality by 20-30% by aligning with your circadian rhythms.
   

2. Create a wind-down ritual. Signal to your brain that sleep is coming by implementing a 15-minute pre-bed sequence. Try this research-backed approach: dim lights, disconnect from screens and perform a calming activity (reading, gentle stretching, or deep breathing). After two weeks, your body will begin recognising these cues as sleep signals.
   

3. Optimise your sleep environment. Studies show temperature has the most significant impact on sleep quality. Set your bedroom to 65-68°F (18-20°C), use blackout curtains to eliminate light disruption, and consider white noise if ambient sounds disturb you. Wearable data typically shows immediate improvements in deep sleep percentages after these adjustments.

Recovery Routines

1. Implement strategic recovery days. When your recovery score drops below 33% (or enters the "red zone") on your wearable, proactively downshift. Schedule lighter cognitive tasks, postpone high-stakes meetings if possible, and prioritise early sleep that night. Data shows this response typically reverses downward HRV trends within 24-48 hours.
   

2. Practice "sleep banking" before high-demand periods. Before known stress points (product launches, major conferences), deliberately increase sleep by 30-60 minutes for 3-4 consecutive nights. Research demonstrates this pre-loading approach improves subsequent cognitive performance by up to 15-20% during the high-demand period.
   

3. Use micro-recovery throughout the day. After 90-120 minutes of focused work, take a 5-10 minute break involving movement and mental detachment. Studies show this practice reduces afternoon performance declines by preventing cumulative fatigue.

Minimal Effective Physical Activity

1. Focus on consistency over intensity. Research indicates that 20-30 minute moderate activities (brisk walking, light jogging) performed 3-4 times weekly produce 80% of the cognitive benefits of more intense regimens. Schedule these sessions as non-negotiable calendar appointments if you don’t have the time for more intense or longer sessions.
   

2. Break up sedentary periods. Set a timer to stand and move for 2-3 minutes every hour. This minimal intervention has been shown to improve blood flow to the brain and reduce stress hormones. Another option is 10 bodyweight squats every 45 minutes. A study last year showed that doing these during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk.
   

3. Leverage your data for timing. Exercise when your readiness score is moderate to high (typically 50%+). Training during low recovery periods increases recovery time and diminishes cognitive benefits.

Focus and Mental Performance

1. Implement time blocking. Schedule 60-90 minute distraction-free blocks for your most demanding cognitive work. Turn off notifications, close email, and use site blockers if necessary. Studies show this approach can double productivity on complex tasks.
   

2. Align critical work with your energy peaks. Track your subjective energy levels (1-10) at each hour for one week. Schedule your highest-value work during your consistent energy peaks and lighter tasks during troughs. Redo this at regular intervals as your energy levels will change over time as all of these changes begin to work their magic.
   

3. Use the "2-minute rule" for small tasks. If something takes less than two minutes, do it immediately rather than scheduling it. This prevents small tasks from accumulating and creating mental overhead, a technique proven to reduce decision fatigue.

Stress Management Practices

1. Practice tactical breathing. When stress indicators spike (or you subjectively feel tense), implement the 4-4-6 breathing pattern: inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds. Repeat for 2 minutes. This technique has been shown to activate the parasympathetic nervous system and can reduce acute stress by 30-40%.
   

2. Create clear work boundaries. Set specific times when you'll check email and messages, particularly during off-hours. Data shows boundary-setting reduces average resting heart rate and improves recovery scores, especially for professionals in always-on industries like iGaming.
   

3. Develop a "shutdown ritual." End each workday with a consistent sequence that signals completion: update your to-do list, close all work applications, and verbally declare "work complete." This practice has been shown to reduce evening rumination and improve sleep onset.

Start by implementing just 3-4 of these recommendations that address your most significant performance gaps. The data shows that targeted, consistent application of even a few of these approaches produces noticeable improvements within 2-3 weeks and substantial gains within 90 days.

One thing to note:

The biggest, fastest, and most tangible difference to my health data was when I stopped drinking. My average resting heart rate dropped from 71 bpm to 57 within one month. My sleep efficiency improved by 3%, and my recovery score jumped 9%. 

I don’t want to focus on that as a suggestion, but it was a really interesting insight when I reviewed my data. It was the single biggest improvement I made. 

Making It Stick

It’s all very well and good having these plans, but the most brilliant optimisation plan is worthless if it doesn't survive contact with the real world. 

So here’s what worked for me to ensure consistency with these:

First, anchor new habits to existing routines. Research shows this increases adoption success by 80%. For example, attach your tactical breathing practice to your morning coffee or perform your wind-down ritual right after brushing your teeth at night. These "habit stacks" leverage established neural pathways to embed new behaviours.

(Atomic Habits is a great book on this)

Expect resistance from both internal and external sources. When colleagues push back against your new boundaries, frame changes in terms of improved output rather than personal preference:

"I'm batching emails to three times daily because it allows me to deliver higher quality work." 

For internal resistance, remember that imperfect application still yields benefits. Getting 5 days of good sleep per week represents substantial progress.

Perhaps most importantly, implement changes gradually. Research from behaviour science is clear: attempting more than 2-3 simultaneous habit changes dramatically reduces success rates.

Instead, establish one keystone habit fully (typically 3-4 weeks) before adding the next. This sequential approach builds momentum through early wins while avoiding the overwhelming feeling of a complete lifestyle overhaul.

The Path Forward

The low-hanging fruit outlined here represents a minimal effective dose of optimisation. These changes deliver disproportionate returns and require a modest investment of time and energy.

For many professionals, implementing these foundational strategies will produce remarkable clarity, energy, and output transformation.

But should you wish to go deeper, these same principles scale. Each optimisation becomes a stepping stone to more sophisticated interventions, more nuanced data analysis, and increasingly personalised strategies.

Recently:

• I’ve implemented a daily cold plunge for improved recovery after exercise

• I’ve experimented with 72-hour fasting, and I’m far more careful with my diet

• I’m wearing blue light-blocking glasses for a few hours before I go to sleep

It can get quite addictive. But what better addiction than the improvement in your health and performance? 

I also believe that now AI applications are being integrated with these wearable devices, the progress towards having personalised “health coaches” will speed up, making this easier, and more manageable.

One thing that remains a big challenge is travel. But I now have the tools to recover quickly.

I don’t want to be preachy here, I remember how annoying that used to be. So, I hope this serves as a valuable essay if you feel these changes would benefit you.