The Secret to Sustainable Success

LeBron James is a Master of athletic longevity. In his 21st season, he is still performing at the highest level and continues to extend his record for most points scored in the NBA.

In this podcast clip, fellow NBA player Spencer Dinwiddie shared his theory on LeBron’s secret to sustainable success:

Insight:

If we constantly function at 100% capacity, we put ourselves at risk of “breaking” when unexpected challenges inevitably arise.

With no capacity in reserve, we also close ourselves off to fresh ideas that could inspire our best work.

3 benefits of functioning at 80% capacity:

1. Pushing ourselves to 80% capacity enables us to perform more consistently, which in the long run compounds for greater returns than interrupted bursts of energy.

2. The 20% we keep in reserve enables us to make the most of new opportunities, new sparks to fly, and new material to create with.

3. We give ourselves a buffer to deal with unexpected challenges, such as helping a friend in need without sacrificing our own needs.

80% capacity through 80% intensity:

Just like LeBron, we can avoid redlining by making sure that we don’t push ourselves to a point of exhaustion.

An example of this is Zone 2 cardio, which is a type of cardiovascular exercise that you can perform while being able to hold a conversation.

Zone 2 cardio increases healthy life span by improving vascular health at a lower risk of injury - proving that decreasing intensity could increase longevity.

Of course, high intensity workouts have their benefits too. But the takeaway here is that, contrary to popular belief, we don’t need to push ourselves 100% all the time to achieve the best outcomes.

In fact, high performance endurance athletes spend 80% of their training at a low intensity.

80% capacity through 80% volume:

China, India, and Japan have shared the same principle for thousands of years:

Eating to 80% capacity meets our dietary needs without knocking us into a slumber.

This timeless principle teaches us that we can invest enough energy to achieve our goals while leaving a little fuel in the tank to keep us light, sharp, and energised for the rest of the day.

Taking a little pressure off the accelerator prioritises enjoyment, consistency, and patience over intensity, sacrifice, and burnout. Which approach do you think will win in the long run?

Tool:

Step 1 – Clean the slate:

• Before we can wind down from 100% to 80%, we first need to organise the overflow of tasks, ideas, and notes we’ve accumulated.

• Immediately, we will feel a greater capacity to welcome fresh ideas.

Step 2 – Protect your 20%:

• Schedule in free time - especially after big tasks.

• This not only gives us a little wiggle room to overspill if we need it, but also gives us a break to recharge before diving into our next task. 

Step 3 – Cap your 80%:

• Ironically, it sometimes takes more discipline to stop working than it takes to start working.

• If it’s not urgent, finish for the day while you still have some fuel in the tank.

• Not only will this prevent burnout, but it will keep you excited for returning to the task tomorrow.

Prompt:

Give yourself permission to spend 20% of your time open, whether that be in the form of a walk, a book, or a podcast.

Think of it as an invitation to spontaneity, adventure, and setting your curiosity free. 

Resources on Low-Intensity Training:

Written by Dr Manu Sidhu 🩺

If you’re interested in hearing founders, investors, and experts explain how technology is being leveraged to improve mind health, check out the MindTech Podcast, also hosted by Dr Manu Sidhu.

The most recent episode covers a startup gamifying mental health:

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