The Black Belt in Leadership The Science of Sustainable High Performance with Dr. James Hewitt
May 20, 2025
Dr. James Hewitt, a Human Performance Scientist with a background as a professional cyclist, shares fascinating insights into sustainable high performance. He highlights the importance of aligning daily rhythms with productivity, arguing that rest is a discipline. The discussion covers the significance of microbreaks and the neuroscience of recovery, suggesting that optimal performance relies on self-awareness and intentional breaks. Hewitt also emphasizes prioritizing sleep over exercise for long-term vitality, offering actionable strategies for modern leaders.
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From Athlete to Scientist
- James Hewitt shares his journey from a committed but not top-level cyclist to human performance scientist.
- He combined physical and cognitive workload studies to optimize knowledge workers' performance without burnout.
Timing Enhances Cognitive Performance
- Cognitive performance fluctuates during the day due to ultradian and circadian rhythms.
- Doing demanding tasks during your peak cognitive period improves efficiency and reduces effort.
Use Micro Breaks for Recovery
- Take micro breaks with relaxing, social, physical, or natural fractal elements to boost performance.
- Leaders should model and encourage breaks to improve team wellbeing and productivity.
