book.chapter Progress. Understand the equation: struggle + recovery = improvement

In the realm of exercise science, periodization emerges as a paramount strategy for enhancing performance, encapsulating a deliberate alternation between phases of stress and rest, recovery periods. This methodology transcends the boundaries of physical training, extending its principles to the sphere of intellectual development. It advocates for a systematic approach to challenge one's skills, followed by periods of optimal rest. The core of skill acquisition and breakthroughs resides in this cycle of struggle and rest, a principle that finds its application universally across various fields of endeavor. World-class athletes exemplify this principle through their meticulously crafted training regimens. These routines involve isolating a specific muscle group or capability for development, stressing it to near failure, and subsequently allowing for a period of rest and recovery. This process facilitates the body's adaptation to the imposed stress, resulting in enhanced strength and capability. The cycle is methodically repeated, each iteration introducing a slight increase in stress, under the vigilant management of elite athletes. Their focus is on peaking for key events rather than maintaining a constant peak. The critical importance of striking the right balance between stress and rest is underscored by marathoner Deena Kastor, who attributes her significant leaps in performance to the recovery periods interspersed between her workouts. The significance of this cyclical process extends its reach beyond the confines of physical training to the creative realm. This is evidenced by over five decades of research conducted by Mihaly Csikszentmihalyi. Through extensive interviews with Nobel laureates, Pulitzer Prize winners, inventors, and artists, Csikszentmihalyi uncovered a nearly universal creative process that mirrors the athletic cycle of stress and rest. This creative process entails immersing oneself in a task, dedicating intense effort to the creation of something novel, allowing ideas to incubate by stepping away from the work, and remaining receptive to insights and eureka moments. Both mental and physical fatigue necessitate a similar approach to foster growth, emphasizing the need for alternating periods of stress and rest. The notion that stress can serve as a catalyst for growth, though counterintuitive, is bolstered by studies demonstrating that growth occurs in the face of resistance. To continue on the path of improvement, it is essential to push one's limits and venture beyond. Researcher K. Anders Ericsson's concept of "deliberate practice" highlights the supremacy of practice over innate talent in the attainment of expertise. This formula entails defining clear objectives, focusing on one aspect at a time, receiving immediate feedback, and integrating this feedback into subsequent attempts. Deliberate practice demands deep concentration, typically sustainable for about two hours before fatigue sets in, suggesting the efficacy of engaging in 60-90 minute intense sessions interspersed with short breaks. While deliberate practice is undeniably beneficial, it is inherently exhausting, necessitating periods of rest between sessions. Stress should be perceived as a preparatory phase, channeling it productively rather than evading it. Whitewater kayaker Dane Jackson's approach to fear exemplifies this mindset, leveraging it to enhance focus and performance. The appropriate dose of stress can indeed stimulate growth, but it is the interlude of rest that unlocks this potential. Resting, however, can pose more of a challenge than working, with meditation emerging as one effective rest technique. Meditation involves allocating a quiet time and space, sitting comfortably, setting a timer, engaging in deep breathing, acknowledging and dismissing intrusive thoughts, and refocusing on one's breath. Starting with short durations and gradually extending them trains the mind to detach from stress on-demand, while also enabling the subconscious to generate new ideas. Roger Bannister's training regimen for his 4-minute mile attempt, followed by a period of rest and light training, serves as a testament to the benefits of rest in achieving peak performance. Effective rest encompasses a diverse array of activities, including walking, engaging with nature, meditating, socializing, prioritizing sleep, napping, taking annual extended breaks, and enjoying weekends off. Contrary to the prevalent belief, vacations are not merely a remedy for burnout but are instrumental in supporting sustainable performance. They enable individuals to engage fully during periods of intense activity. Both athlete and business performance witness improvement following rest, challenging the cultural glorification of relentless work and grinding. It requires courage to exert oneself to the fullest and then to rest with equal intensity, but growth is rooted in the amalgamation of stress and rest. This equation should inform the structuring of days, weeks, and years, paving the way for a lifetime of satisfaction and continuous improvement.