Enrol in the Sustainable Performance Academy today to get inspired and energised with new ideas to improve your wellbeing and performance, gain confidence and clarity about what will work for you and be equipped with practical tools to put good ideas into action.
Participants have experienced:
- 23% reduction in stress experiences
- 15% increase in the daily experience of control
- Up to 54 minutes improved sleep duration
What you will discover
Daily inspiration
Begin each day by watching a short, inspiring video, providing more information about the theme.
New ideas
Each day's content features practical, evidence based ideas to improve your everyday life and work.
Clear actions
Find clear actions which enable you to translate the theory into practise.
Preview the content
Find out more before you get started, with free preview access to the Introduction and Day 1 lectures from Behaviour Change Week.
Week 1: Behaviour Change
Available in
days
days
after you enroll
- Introduction to Behaviour Change Week (3:32)
- Day 1: Apply the principles of 'gamification' to accelerate your habit formation (4:11)
- Day 2: Anchor new habits to existing ones to make introducing new behaviours simpler and more reliable (3:36)
- Day 3: Discover the three characteristics of keystone habits, to rewire your brain for behaviour change (4:02)
- Day 4: How to create an MVA (minimum viable action) - The simplest steps to support new habits (3:17)
- Day 5: Discover the mental skill top-athletes use to set themselves up for long-term growth (4:41)
- Week 1 Summary
Week 2: Work Smarter
Available in
days
days
after you enroll
- Introduction to Work Smarter Week (4:38)
- Day 1: Polarise - Apply principles from endurance sport, to cognitive work, to enhance your focus (4:17)
- Day 2: Prioritisation - What can you do when everything feels important? (3:54)
- Day 3: Pomodoro - Learn how to 'interval train' your brain, to improve your efficiency (3:51)
- Day 4: Protect - Discover how to minimise distractions, interruptions and reduce your stress (3:55)
- Day 5: Peak - Find out how to create the conditions to increase your experience of 'flow' (3:50)
- Week 2 Summary
Week 3: Recovery
Available in
days
days
after you enroll
- Introduction to Recovery Week (2:38)
- Day 1: Learn how to use HRV to understand self-regulation and recovery (4:04)
- Day 2: Find out how to use controlled breathing to improve your ability to adapt to challenges (3:51)
- Day 3: Discover the characteristics of the most effective day-time breaks (4:08)
- Day 4: Explore four ways to optimise after-work recovery (4:03)
- Day 5: Learn how to switch emotion to action, to improve your ability to switch off and recover (4:05)
- Week 3 Summary
Week 4: Sleep
Available in
days
days
after you enroll
- Introduction to Sleep Week (3:44)
- Day 1: The cognitive and metabolic impact of not sleeping enough (4:00)
- Day 2: Can you adapt to shorter sleep? (4:21)
- Day 3: The truth about alcohol, caffeine and sleep (4:15)
- Day 4: Do you have social jetlag? (4:10)
- Day 5: How to use tactical naps to boost cognitive performance (3:56)
- Week 4 Summary
Week 5: Energy
Available in
days
days
after you enroll
- Introduction to Energy Week (4:31)
- Day 1: How to use exercise to boost cognitive performance (4:17)
- Day 2: Move more: Why sitting to much could make us immune to exercise (4:05)
- Day 3: Move slow – How to increase energy for performance and longevity (4:21)
- Day 4: Move fast – Using HIIT to improve health, performance and longevity (4:01)
- Day 5: Move heavy - Why strength and muscle is about much more than vanity (4:01)
- Week 5 Summary
Week 6: Nutrition
Available in
days
days
after you enroll
- Introduction to Nutrition Week (3:20)
- Day 1: Personalize - Does each person need to eat differently? (5:13)
- Day 2: Carbohydrate confusion - Should everyone be lowering their carbohydrate intake? (5:01)
- Day 3: The truth about fat - Fat is vital for health, but why has it been demonised for so long? (4:51)
- Day 4: All about protein - How much protein do we need to eat for health, performance & longevity? (5:02)
- Day 5: Nutrition & cognitive performance - Eating to support brain health and cognitive performance (5:58)
- Week 6 Summary
Week 7: Integration
Available in
days
days
after you enroll