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I am a commercial lawyer and work in a fast-paced, competitive environment. The working hours are long, there are tight deadlines, and client expectations are so high that they often come before anything else. I can’t ever seem to let go which means I don’t sleep very well. I am exhausted and now I feel like work is interfering with other areas of my life - my relationships are now suffering. In my twenties I think I liked my job?

First of all, you are not alone. Your experience is echoed by many high performing professionals we work with across different sectors. We call this ‘the performance paradox’– the harder you try, the less you have to give, and the more likely you are to answer some or all of these questions affirmatively:

• Are you finding it difficult to focus?
• Are you getting moments of anxiety?
• Do you have moments of feeling stuck, numb and /or overwhelmed?
• Are you finding it difficult to switch off from work?
• Are you finding it difficult to sleep?

For many high performers there is often a tension between trying to “give it your all” and managing your own resources so that you can do your best work. You can struggle to find a rhythm for sustainable productivity.

From a day-to-day perspective this might look like waking up early after a fitful night’s sleep. You have a long to do list, however you also know it would feel better if get out for your morning run, take your lunch break and get out for a walk – you were too busy to do any of this yesterday. You are just about to put your running gear on but instead you decide to get a head start on your day and get a report done before your first teams call, you tell yourself you will get out for your run later but before you know it your day has been hijacked, it’s now after 6.30 pm, you didn’t get your run, your worked through lunch and you didn’t get a walk. You are now exhausted. You do an hour on the report but you still find it really hard to focus now, tiredness is really setting in. Dinner, spending time on social media, chores, news and suddenly it’s bedtime.

How can you crack this “performance paradox”?  One solution is to find ways that enable you to face into our challenges and still hold on to the things that provide you with the resources to deliver your best and not compromise our health. It is important that you establish a rhythm and find the ‘wave’ that will increase your capacity and move you forward effectively. How can you make sure that you make time to orientate to what gives you energy- exercise, time in nature, time with friends? How can you make sure you taker proper breaks during the working day? Remember this is probably different to what your logical mind is telling you; KEEP GOING, FASTER, MORE.

A recent piece of research carried out by Microsoft illustrated the increased levels stress (that leads to diminishing thinking ability) when we do back-to-back meetings (‘Research proves your brain needs breaks’ at microsoft.com/ en-us/worklab/work-trendindex/brain-research). It is also worth mentioning here that it is not just taking breaks that is important, but what you do in your break matters. For example many of us find ourselves scrolling on social media when we are on a break but that is not a break for our brain- we are still taking in information. In the Microsoft study they did a short meditation. When developing a performance rhythm it is worth thinking in opposites- quietening your mind or getting up from sitting and going for a walk outside.

This question and answer are hypothetical and written by Kerry Cullen who works with Seven Psychology. Kerry is a Chartered Psychologist with the British Psychological Society and a qualified coach. Any response or advice provided is not intended to replace or substitute for any professional, psychological, financial, medical, legal, or other professional advice.

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