Preparing for a Great 2024

Cathie Leimbach • December 26, 2023

The New Year is quickly approaching. Now is the time to think about how you are going to make it a great one.

Let’s start by briefly reflecting on 2023. What experiences contributed to your happiness and joy this year? What achievements helped you feel successful? What are your disappointments with 2023? What would you like more or less of in the coming year? Jot down what you would like to Continue doing, Stop doing, and Start doing in 2024. 

Then, set goals for the 3 most important things you wish to Continue and/or Start. Rather than having a goal to Stop something, it is best for the goal to be what you are going to Start doing to overcome the behavior that you wish to Stop. It is okay to set more than 3 goals, but it is important to work on just 3 or fewer change goals at once. Humans have limited will power so if we spread it thin over more than 3 change goals we may not achieve any of them.

Make your goals clear and vivid. Clear goals are SMART goals. They state Specifically what you want to achieve. If your goal is to improve your health, are you going to do it by eating better or being more physically active. Be sure the goal is Measurable such as working out for 1 hour per day, 5 days per week? Ask yourself if these things are Achievable for you. If your schedule is tight and you haven’t been exercising at all, maybe 20 minutes per day is a better goal for the first month. R is for Relevant. Does improving your health even matter to you? If you aren’t bought into being healthier you aren’t going to make exercise a priority. And set Time boundaries on your goal? Perhaps you will start on January 1 and be consistent at this goal every day of the month.

Also, making your goals vivid increases the chances of success. What will it look like and feel like on January 31 if you exercise every day? Jot down your answers and read them every day. Reminding yourself regularly that the reason you are going to the gym daily is to look trimmer and feel more energetic will increase your motivation to stick to your plan!

What are 3 goals you have for 2024? Is at least one of them a change goal – something you are going to start doing differently to improve at least one aspect of your life? Write your 3 priority goals down and post them where you will see them every day to keep you on track. Best wishes for 2024.

Maximize Your Day: Start the Night Before

By Cathie Leimbach • October 21, 2025
Want to boost your performance? According to James Hewitt, author of Regenerative Performance , a truly high-performance day doesn't begin when your alarm goes off—it starts the night before. Hewitt shows that rest isn't a reward you earn after a busy day; it's a vital part of your work strategy. Think of sleep as a required meeting for your brain and body to repair and prepare. Without proper rest, you can't show up as your best self, and the consequences are serious. Here’s a startling fact from research: Staying awake for 17 to 19 hours straight can impair your performance as much as having a blood alcohol concentration (BAC) of 0.05% . While the legal limit for driving in the U.S. is 0.08% BAC, many countries consider 0.05% to be legally impaired. After 24 hours of wakefulness, impairment is similar to having a 0.10% BAC, which is well over the legal limit. This level of fatigue slows your reaction time by up to 50%! To avoid this dangerous drop in performance, Hewitt offers a few top tips for better sleep: Create a Buffer: Spend the hour before bed winding down. Avoid work, stressful news, and intense exercise. Manage Your Light: Dim the lights and stop using electronic screens about 30 minutes before sleep. Be Consistent: Go to bed and wake up around the same time every day. By making sleep a priority, you're not just resting; you're actively preparing for success with a sharp, clear, and high-performing mind. View Maximize Your Day to see exactly how fatigue affects your performance!

Boost Your Focus with Cognitive Gears

By Cathie Leimbach • October 14, 2025
In his book, Regenerative Performance, author James Hewitt suggests thinking about your brainpower using the idea of cognitive gears. This simple idea can help you manage your energy and get more done without burning out. Just like a car, your mind has different gears: high, middle, and low. Learning to switch between them is key to working smarter. Understanding the Gears The high gear is for your toughest, most important work—the stuff that needs all your focus, like solving a hard problem or writing a detailed report. Use this gear when you have lots of energy and can block out all distractions. It's powerful, but you can’t stay in it for long; it drains your energy quickly.  The middle gear is your everyday speed. Think of it as "autopilot" for tasks that need less intense focus, such as checking emails, attending routine meetings, or working on familiar projects. You can stay in this gear for longer stretches, and it's where most of your day-to-day work happens. The low gear is for recovery and maintenance. This isn't about working at all! It's about taking breaks, moving your body, and doing activities that let your mind rest, like going for a walk or chatting with a co-worker. Using the low gear helps you recharge so you can shift back into middle or high gear when you need to. Drive Your Day Smarter The secret to regenerative performance is to be mindful of which gear you're in. Don’t try to do high-gear work all day. Schedule short, focused bursts in high gear, then shift to middle gear for less demanding tasks, and always make time for the low gear breaks. By consciously managing your cognitive gears, you'll improve your focus and keep your performance high without running out of gas. Want a quick visual reminder? Check out Cognitive Gears , summarizing these gears!