Hello, and welcome to issue #78 of The Power Up - your midweek boost to see you through to the weekend.

With the Paris Olympics underway, I’m already fully swept up in the spectacle of individuals and teams performing at the very pinnacle of human capability. In some cases reaping the rewards of a lifetime of sacrifice and dedication, others falling just short, the margins so tight that it feels desperately unfair to those who finish just outside of the medals.

I also like the fact that these days there is a far broader and deeper appreciation of what it takes to be an elite champion. Sure, people have always marvelled at the physical prowess of the greatest athletes, but in 2024 we have so much more insight into the mindset, discipline, and single-minded obsession it takes to be the best in the world that it enables us to admire them to an even greater extent; Admire and extract lessons that we can apply to our own lives, even spawning a whole sub-category of personal development that includes media like the High-Performance Podcast.

Concepts like ‘the aggregation of marginal gains’ began in sport (with British Cycling in that example) and have now transcended into business and personal development.

As enthralling as the sporting victories are the athletes’ personal stories that commentators regale us with. The personal setbacks overcome, the injuries that almost ended their careers, the battles with personal demons, and struggles with the same human limitations that we all share.

For me personally, I’m even more inspired by these tales of athletes who almost quit entirely due to mental or physical struggles, but who found their way back to qualify for the Olympics, regardless of whether they win a medal or not.

Those accounts act as an important reminder that Olympians aren’t an outlier minority blessed with perfect genes and a uniquely competitive mindset. They are regular humans like the rest of us who have chosen to dedicate themselves to the pursuit of excellence in their field, willingly making countless sacrifices along the way, and consistently picking themselves up after every setback

And that is something I believe that we can all take inspiration from, whether our dreams and ambitions have any relation to sport or not.

In this week's The Power Up

• By revealing their mental health struggles, top athletes are winning fans over

• What the ancient Greeks can teach us about finding time to keep fit and healthy

• The pleasure, the pain and the politics of a digital detox

• Why you should make a habit of having more fun

• Athletes have coaches. But everybody can benefit from a personal board of advisors

• This week's bonus content

As ever, I hope you enjoy this edition.

But please do let me know if you have any feedback, or things you’d like to see more, or less of.

By revealing their mental health struggles, top athletes are winning fans over

Watching weekend one of the Paris 2024 Olympics it struck me how much athletes’ mental health was a primary talking point.

Team USA’s Simone Biles made her headline Olympics return, having withdrawn from Tokyo 2021 due to mental health challenges. Also in action was tennis’ Naomi Osaka, another high-profile star to have taken a step back from the limelight for similar reasons. And on Sunday evening, Team GB’s Adam Peaty claimed a silver medal in the 100m breaststroke, a man who has also struggled with depression and alcoholism.  

It made me reflect how far sport has come since the 1990s when English footballer Stan Collymore was effectively ridiculed for speaking openly about his depression. Indeed, research now shows that fans are largely supportive and even feel greater warmth towards athletes who prioritise and speak publicly about their mental wellbeing.

Takeaway:
Athletes who openly address their mental health challenges are not only breaking down stigma but may also be enhancing their connection with fans. The growing acceptance and support demonstrate a positive shift in sports culture, where mental health is no longer a sign of weakness but something we all recognise should be prioritised.

Read more…

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What the ancient Greeks can teach us about finding time to keep fit and healthy

The ancient Greeks may be credited with inventing the Olympic movement, but even they struggled to find time to keep fit and healthy amid busy lives and competing priorities.

Ancient thinkers like the physician Galen and writer Lucian observed how work and commitments could lead to poor health due to lack of exercise, sleep, and a balanced diet. And while acknowledging these challenges, they emphasised the importance of finding flexible routines tailored to individual needs, such as incorporating exercise into daily commutes or playing ball games.

Power Tip:
The timeless struggle to balance health and a busy life resonates with our modern experiences. We can learn from our ancestors by establishing flexible routines and incorporating simple exercises into our daily lives.

Read more…

The Power Up Recommends…

Every Thursday health entrepreneur Derek Flanzraich researches, curates and shares 5 health-related things he either likes or doesn’t like that week, to help you live more healthyish, and spend less time scrolling.

Give 5HT a subscribe to benefit from Derek’s research and expert opinion.

The pleasure, pain and politics of a digital detox

With summer holiday season upon us, more of us than ever will be using the summer break as an opportunity to disconnect from our devices and reduce our screen time.

Digital detoxing is a rising trend as we grapple with the side effects of constant connectivity. For while digital tools offer convenience, they also contribute to addiction, information overload, poor mental health, and privacy threats.

Power Tip:
Locking our phone away for a day, two days or more can provide welcome respite to our frazzled eyes and dopamine-addicted brains. But just as valuable is tuning in to how we feel in various offline situations. Our technology obsession can also numb us to truly experiencing everyday life, so digital detoxes can also help us notice the things we enjoy, dislike, and truly value.

Read more…

Why you should make a habit of having more fun

Summer holidays are also a too-rare occasion when many of us give ourselves permission to really let our hair down and have fun - trying activities that we often wouldn’t in daily life. Indeed top psychologists continually tell us that rediscovering fun is crucial for our well-being in a world filled with stress and digital distractions.

This article looks at how identifying personal ‘fun magnets,’ scheduling enjoyable activities, disconnecting from technology, and sharing experiences with others are all key steps towards cultivating more joy and wonder in our daily lives.

Power Tip:
Fun isn't frivolous – it's essential for our mental and physical health. By actively seeking and incorporating playful experiences into our lives, we can combat stress, boost creativity, and foster deeper connections with others. Start small, experiment with different activities, and don't be afraid to prioritise what sparks joy in your life.

Read more…

The Power Up Recommends…

If you like The Power Up, I’m sure you’ll love my other weekly newsletter, Innovation in Sport, in which I bring you the very latest cutting edge developments shaping the sports we’ll be watching, competing in and engaging with in the future.

Athletes have coaches. But everybody can benefit from a personal board of advisors

It often strikes me when watching major sporting events how audiences idolise the great champions. Yet after winning a championship or gold medal, the champions themselves immediately head to thank their coaches, trainers and closest advisors.

Nobody questions the fact that elite athletes owe much of their success to their coaches and advisors. Yet how many of us follow a similar strategy in pursuit of our own life goals?

Indeed, whatever our field, taking the initiative to form a personal board of advisors can significantly boost our professional and personal development. Like any athlete’s team or business’ corporate board, a personal board of advisors can provide diverse perspectives, help set ambitious goals, and provide support tailored to our goals.

Power Tip
Don't wait for a crisis before seeking guidance. Building a personal board of advisors proactively is a powerful strategy for continuous growth and success. Cultivating strong relationships with advisors during prosperous times allows for deeper connections and access to valuable support when we’re facing challenges or pursuing new opportunities.

Read more…

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See you next time,

Adam