In high-performance environments, mental resilience becomes a competitive advantage.
This is something I think about all the time in my work as a neuroscientist, as a parent of two young children, and in my athletic endeavors, which include ballet, yoga, five triathlons, two half marathons and counting.
All these experiences have taught me that I can’t just sharpen and develop a sharp mind. But you can build it by returning to the same simple exercises every day.
This is what my daily life looks like.
1. I protect my unstructured time
Unstructured time is one of the most underrated benefits of mental acuity. It’s hard to prioritize when you have a packed schedule, but it’s essential.
I set up a “blank” schedule each day, intentionally blocking my calendar from meetings and defined objectives. I just sit outside and notice the sounds around me and, on a typical day in my Los Angeles neighborhood, feel the sun on my skin. I often bring a notebook with me to jot down ideas and questions that come to mind.
You may also stretch or practice breathing techniques. This pause usually allows you to check in with yourself and helps you regain your energy.
2. I’m learning the piano and doing puzzles.
When I was younger, I was an avid pianist and loved jigsaw puzzles. Now that my oldest son is interested in both, I’m starting to want to reintroduce these activities into my daily life.
I really love these hobbies. Especially because it helps me bond with my son. It also has many cognitive benefits.
Learning a musical instrument strengthens areas of the brain associated with memory and executive function. It can also improve motor coordination and auditory processing.
Working on puzzles not only relaxes you but also improves your spatial thinking skills.
3. Make the most of your time between schedules
If you want to perform at a high level, you need to pay attention to the transition moments of your day, especially when you switch into and out of work mode. The moments in between are more important than most people realize.
When I get home from dropping my boys off at school, I often feel pressured to start work right away. But a short pre-work ritual – pausing for three minutes to journal, a cup of tea, and a few deep breaths – creates a greater sense of presence and focus.
When it’s time to go back to mother mode, I resist working until the very last minute. Instead, I wrote down my first task for my next work session. Before leaving my home office, I take a few deep breaths to center myself, releasing any remaining work thoughts with each exhale.
Clear transitions reduce mental residue and increase cognitive efficiency.
4. Set aside time for movement and meditation
These two areas form the basis of my daily life. I don’t have a perfect record, but if I slack off on either, I lose focus, fatigue creeps in, and stress becomes harder to manage.
Exercise benefits cognitive function. Information processing speed is increased and learning and memory are enhanced.
That’s why I prioritize at least 30 minutes of physical activity per day. I like to combine it with the Peloton Bike, Peloton Tread, self-guided or teacher-led yoga classes, or strength training. If I have more time, I’ll go for a beach run or hike with my family.
I usually meditate quietly for 20 to 30 minutes every morning before my family wakes up.
5. Write in your journal for 5 to 10 minutes.
Every day, set a timer for 5 to 10 minutes and write. I’m an old-school person and like to put pen to paper. This is my go-to method for freeing up mental space and activating my creativity.
When thoughts remain stuck in your head, including unfinished tasks, worries, and ideas, they consume valuable attentional resources.
Writing down those unruly thoughts can reduce cognitive load, or the information your working memory can hold and process at any given time.
6. Practice alternate nostril breathing
Alternate nostril breathing is a well-researched technique that can reduce mental fatigue and increase alertness. I do this every time I feel my mental performance starting to decline. Here’s how:
Use your right thumb to open and close your right nostril, and your right ring finger to open and close your left nostril. Breathe in through both open nostrils, close the right nostril and exhale through the left nostril. Breathe in again through your left nostril and close it. Next, open your right nostril and exhale through the right nostril. Repeat for several minutes.
None of these practices are complicated, so you don’t have to execute them perfectly. I just want to be consistent. You don’t have to constantly operate at high intensity optimization to be mentally sharp. If that happens, you will burn out.
Instead, build mental resilience through small, repeatable habits that support your brain over time.
Daya Grant Ph.D., CMPC is a certified mental performance consultant, neuroscientist, and yoga/meditation teacher who helps athletes and high performers train their minds for improved performance. Daya has a private practice in Los Angeles and consults with athletes from a wide range of sports, from youth to professionals, business leaders, physicians, and musicians. Daya lives in Los Angeles with her husband and two young sons.
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