With gratitude, Mitchel Schwindt, M.D.

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2 Approaching every day with energy, focus and purpose facilitates incredible outcomes. Each moment has opportunity and challenge. Having the right tools, as well as being prepared mentally and physically, delivers the best chance of success. Create an ideal environment around and within yourself and watch the magic unfold. Life in its current state taxes even the strongest among us. Develop strategies and techniques while cultivating fortitude as each hurdle is conquered. This guide focuses on three aspects of performance and success across several disciplines. The labels are not important, but the actions within each have the potential to deliver results. Do not confuse brevity with lack of impact. You are busy and I'll get right to the point in the pages that follow. Integrating even small changes is the first step to living an amazing life. With gratitude, Mitchel Schwindt, M.D.

3 One This is perhaps the most important element in achieving success. Studies of highly successful individuals across history and in the current era reveal an unyielding focus. Focus on a single task. Define a single goal. Multitasking is myth and has been scientifically debunked. This notion was crafted in error and based on a computer's ability to process data. The human mind is not capable of directing dedicated focus on multiple tasks simultaneously. Want proof? Look at the accident and fatality data for texting and driving. Determine what you want to accomplish and focus only on that. Direct total concentration and energy into that- the one thing. The simple, but difficult task of unrelenting focus on a single goal is what separates the highly successful from the rest. Think Big To achieve an amazing life, think big. Base action on big thoughts and big goals. Then apply single-minded focus on achieving that one big thing. The steps to reaching that goal will become clear when focus is directed at the process. Reaching the destination becomes easier as unnecessary actions fall out of focus and off the to-do list. Form patterns of action that center around accomplishing the goal. These will soon become habit. Be ruthless in prioritizing life and work. Create a healthy balance that supports reaching the goal with out compromising personal life. Neglect the importance of family and friends at your own peril. Prioritize actions, as not all to-do tasks carry the same weight. Live with purpose and utilize productivity tools to maximize efficient use of time. (More on specific techniques and tools in the Productivity Module.)

4 Energy We push harder and longer each day. The weight of responsibility leaves us completely shattered at the end of a day. The hectic pace of life robs us of valuable sleep and has emptied our energy tanks. Social scientists note that we are sleeping less than any time in recorded history. The common advice of eating a balance diet rich in whole foods is a noble notion, but it falls short of reality. When is the last time you ate a meal that wasn't full of processed food from a box or can? 80% of processed foods have added sugar. Consider this. Images from functional MRI show that sugar lights up the brain in the same place as cocaine. Maximizing energy in the modern area requires a different approach. Utilizing specific supplements and natural foods delivers a boost in energy, stamina and performance. Many have been around for thousands of years, but only recently has western medicine begun to explore their amazing potential. Cordyceps This is at the top of my short list of favorites. (Learn more in the Supplements Module to optimize energy and metabolism.) This little gem first showed up in 1694 and was recorded in a Traditional Chinese medicine text, the Compendium Medica. Cordyceps (c. sinesis to be more specific) is a powerful adaptogen and boosts a variety of bodily functions. Athletes have been using cordyceps for decades to improve performance. Here are just a few of the benefits: Improve endurance Boost kidney function Enhance elimination of toxins Increase oxygen uptake Enhance sexual function Aid immune function

5 Cordyceps has found its way into modern medicine and is used to help heart failure patients. It also has been shown to improve the blood lipid profile. I love cordyceps and find it an essential supplement providing a boost to my energy and facilitating hard physical training that goes along with competing in triathlon and endurance events. The benefits are there even for those who exercise at a more leisurely pace. Cordyceps and a host of other supplements are revealed in the Supplements Module. The data from the functional and sports medicine literature is amazing and Ill discuss the specifics of what you need to know.

6 Find Your Calm That nagging sense of unease is often unchecked anxiety. Racing around at a frenetic pace in order to get through the day can be damaging on many levels. Medical researchers report that 18% of the US population has an unhealthy degree of anxiety and lack the skills to manage it. That is 40 million adolescents and adults. A simple and highly effective solution is readily available. We all carry this valuable tool with us everywhere. Breathe What happens when you re anxious? You breathe more rapidly and shallow. The simple act of breathing deeply triggers a neurologic discharge that automatically helps calm the body. Simple Anxiety Calming Technique Breathe deeply and use the diaphragm to draw in a full breath. This simple act stimulates the vagus nerve and the parasympathetic stimulation is powerful. This simple action combats the flight-or-flight (sympathetic) response caused by anxiety. Breathe Like A Box I teach this technique to many and find it particularly effective for children and teens. Take a few moments now to try this out for yourself. Sit comfortable and close your eyes Breathe in slowly for a count of four Pause and hold the breath for a count of four Exhale slowly for a count of four Repeat this pattern for a few minutes Imagine your breathing cycles following the square shape of a box

7 Try this technique for a few minutes each day or whenever you are feeling anxious or stressed. Start with just a few minutes and work up towards 5-10 minute sessions. You might say you re too busy, but think of how much time is wasted ruminating in anxious thoughts or struggling to fall asleep. Give it a try and let me know what you think.

8 Action 1. Focus on the one thing that will most impact your life 2. Replenish your energy 3. Breathe What will you do with these three simple, yet powerful concepts? Will you just consume the information and fail to act, or will you use these ideas to produce the life you desire. You are the author of your life. Step forward and start writing the script the way you want it to play out. Be sure to head over to the blog: MitchelMD.com and sign up to receive amazing content. You can also check out the Project You podcast on itunes, Stitcher and SoundCloud.