Sustainable peak performance in practice
If you’re ambitious and want to make a change, it can be tempting to want to change everything at once. And to expect, or hope, that everything will fall into place immediately.
But personal transformation does not happen in dramatic bursts. It happens in the work you do behind the scenes, and through the quiet rituals no one sees.
Like the current beneath a river, habits quietly shape the course of your energy and your life. Every action you take can either support or detract from your vision of you who want to become in the future. Habits should therefore be seen as declarations of identity.
If you want to lead a different life, start by leading your day differently.
The habit loop: cue, craving, response, rewards
Every behaviour you sustain is part of a loop:
Cue: An internal or external trigger that initiates the habit
Craving: The motivational behind the habit, driven by the anticipation of the reward
Response: The actual behaviour or action taken
Reward: The outcome or satisfaction that fulfills the craving and reinforces the habit loop
In today’s world it is easy to get sucked into vicious circles that feel good but actually deplete your energy. For example, imagine that you’re tired after back-to-back call. You have a 15-minute window before your next meeting and feel like you need a mental break, so you decide to open Instagram or YouTube and start scrolling.
Here’s what the loop looks like:
Cue: Mental fatigue. Your brain is craving relief.
Craving: “I want to feel better now.”
Response: Open phone → scroll → dopamine hit.
Reward: Temporary distraction. Micro-escape.
The brain learns: this works, at least in terms of immediate relief, and the habit gets reinforced and over time becomes automatic.
The cost, however, is that you return to work more scattered and mentally still drained. While you might think you got a mental break, in reality you brain was being stimulated non-stop through the micro-dopamine hits from scrolling.
The power lies in learning how to shape that loop consciously and to your advantage, and create virtuous cycles that build your energy. For example, in the situation above, this would be an alternative, and more conscious response:
Cue: You notice you’re tired.
Craving: “I want to reset my mind.”
Response: You step outside for 10 minutes without your phone. You experience fresh air, a bit of movement, and give your mind a break.
Reward: Clarity. Calm. Actual energy renewal.
You return to work physically refreshed and mentally calmer.
Make it identity-based
Most people fail to implement and sustain new habits.
This isn’t due to a lack of willpower alone. The real reason is that they fail to shift their underlying beliefs and identities.
For real change, identity must drive the action. So in addition to focusing on what you want to do (or not do), ask yourself: Who am I becoming?
Your habits should express that desired future identity, and the more explicit you can make it the better. For example,
You’re not just journaling, you’re becoming someone who reflects.
You’re not just exercising, you’re becoming someone who respects their body.
You’re not just saying no, you’re becoming someone who dares to follow their inner convictions.
Even better, give your new identities a noun. Thinker. Athlete. Leader
Every time you act, you reinforce a narrative: This is who I am.
Seen in this way, habits are about becoming a more aligned and authentic version of yourself in the future, one aligned ritual at a time.
Start small. Stay intentional.
The brain resists big change but loves momentum.
That’s why it’s ok to start with something so small it’s nearly laughable. One minute of meditation. Reading one page in a book. 10 minutes at the gym.
Every time you take action on a new desired behaviour, you are reinforcing the new identity and strengthening the habit. This consistency is what will ultimately lead to sustained change over time.
One critical way to maintain awareness and momentum is by tracking your habits over time. You don’t need a complex app, just a notebook and regular moments of reflection each day and week. Track both inputs (what you do) and outcomes (who you feel or what you achieve), and remember to celebrate meaningful milestones.
What you measure, you start to manage. What you celebrate, you reinforce.
Action steps
To get started, reflect on these questions:
What small, meaningful daily habit would my future self thank me for starting right now?
What, when, where, and how will I do the habit?
How will I track my consistency?
When will I celebrate?
The goal isn’t perfection. You will have days where you miss your habit or aren’t at the top of your game.
Even the greats had off days.
The real work is showing up again and again, getting better each day, and staying the course.
Ready to live and lead from your Inner Edge?
The Inner Edge course is a powerful 8-week journey that guides you through this exact transformation, across all four energy domains of sustainable peak performance.
You’ll learn how to:
Reclaim your energy and rhythm
Break free from reactive patterns
Clarify your values and inner compass
Build a lifestyle that supports sustained clarity, creativity, and calm
Next cohort launches soon.
© Potential Academy 2025