Psychology of Performance – 34: Spark!

The book, Spark, by John J. Ratey, M.D. is the holy grail of research applications related to the interaction of exercise, neuroplasticity, and performance. The information on brain chemistry changes in the areas of learning, addictions, anxiety, depression, women’s issues, ADHD, and aging is priceless. The essence of the book is that the data indicated the brain is able to create new neuronal connections, grow new nerve cells throughout life, manage major psychological conditions, pain conditions, and learning is significantly enhanced through exercise. Ratey stated that “exercise is the single most powerful tool you have to optimize your brain function”- based on hundreds of research studies (p.245). Ratey suggested that the more fit you get (regardless of where you start), the “ more resilient your brain becomes and the better it functions both cognitively and psychologically. If you get your body in shape, your mind will follow” (p. 247).

How much is enough? Ratey stated that walking is enough. Low-intensity exercise is at 55 to 65% of maximum heart rate, moderate is 65-75% and high intensity is 75-90%. “The process of getting fit is all about building up your aerobic base” (p.251). Ratey goes on to discuss the role of strength training and flexibility as important elements of optimizing your brain chemistry and hormone levels.

What does this have to do with optimizing your performance at work and in all areas of your life? Everything! Get started today and stick with it.

Have a day filled with optimal brain chemistry,

Robert A. Mines, Ph.D.
CEO & Psychologist

Psychology of Performance – 11 What happens when the C level is impaired?

As a business psychology firm, we get to consult and intervene with top performers in the C-Suite whose performance has dropped. There are many factors related to the performance drop. For this blog I am addressing those at the C level who are using enough alcohol that it affects their performance in overt and subtle ways. More than two drinks a day puts a person at risk for health and behavioral problems. It is not uncommon for one a C level person to get referred to us who is drinking 4-8 oz of alcohol per day and they report that they do not have a problem. How this shows up at work comes in the form of “fuzzy thinking”, just not as sharp as they used to be; missed deadlines (which at this level can be disasterous for the company; health markers deteriorting, which creates succession concerns; interpersonal behavior becomes unskillful or unwholesome such as kissing employees who do not want to be kissed, irritable outbursts, avoidance of difficult decisions; behavioral risks such as driving while under the influence, emabarrassing the organization at public functions. The costs to the company and the individual can be enormous. The good news is that the majority of alcoholics who are employed can get into treatment, return to sobriety and regain their previous level of performance. The motivation to get into recovery is provided by the employer requiring them to get help or lose their job. We have seen many successes. If you think you may fit any of these descriptions please contact your employee assistance program or if you do not have one, call us, we will help you get treatment.

Remember, I like you.

Bob

Robert A. Mines, Ph.D.

CEO & Psychologist

Mines and Associates