The Year Of Change: Week Three - Consistency

This is the third episode in a special mini-series focusing on change. Rethinking how we can create change and helping you understand and implement the building blocks for lasting change. 

This week we focus on CONSISTENCY - the drum beat in the background that keeps you going that all high performers need. In this episode we feature guests including:

Jamie Peacock (Ep157) - Never Fail Twice: https://pod.fo/e/14af62

Sir Ian Mceechan (Ep72) - World Class Basics: https://pod.fo/e/da9c4

Sam Tomkins (Ep159) - The 1%s: https://pod.fo/e/14cdef

Mel Robbins (Ep83) - High Five The Person in The Mirror: https://pod.fo/e/ed46f

We want 2023 to be the year of the change for you! So every Friday in January we’re going to discuss a different focus. Just a reminder that the previous episodes in the series were:

Week One - Setting Goals: https://pod.fo/e/15b825

Week Two - Motivation: https://pod.fo/e/15d066

Next Friday we focus on SUSTAIN and share more secrets of our guests!

 - - - - 

Get the last tickets for our 2023 Live Tour now at: https://www.thehighperformancepodcast.com/live2023. Coming to Norwich, London, Nottingham, Oxford, Northampton, Glasgow, Cardiff, Guildford, Leeds, Manchester.

Out Now

• The High Performance Daily Journal - 365 Ways To Become Your Best! smarturl.it/HPJournal
• High Performance: Lessons From the Best on Becoming Your Best https://amzn.to/3WcJnBs

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The third episode in the mini-series on change focuses on consistency, a crucial aspect for high performers. This episode features insights from various guests, including Jamie Peacock, Sir Ian Mceechan, Sam Tomkins, and Mel Robbins.

Consistency is emphasized as the key to achieving lasting change. It's not about grand gestures or significant steps forward but rather about taking small, consistent steps. This includes showing up on time, being prepared, and displaying politeness and respect, which are often overlooked but can set individuals apart.

The concept of the "diamond necklace" is introduced, where each diamond represents a small step or accomplishment towards a goal. By consistently adding diamonds to the necklace, individuals can accumulate significant progress over time.

The importance of focusing on the "one percenters" or the small, seemingly insignificant details that contribute to overall performance is discussed. These are the aspects that often go unnoticed but can make a significant difference when done consistently.

Mel Robbins's approach to finding happiness in everyday things is highlighted. She emphasizes the power of small actions, such as high-fiving oneself in the mirror, to shift perspectives and boost motivation.

The episode concludes with a reminder that consistency is key to unlocking potential and achieving meaningful change. Listeners are encouraged to embrace the principles discussed in the podcast and commit to consistent action to see lasting results.

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[01:36.000 -> 01:38.000] Welcome back to the High Performance Podcast.
[01:38.000 -> 01:44.000] As part of our season of change on the podcast, we are trying to set you up for a year of change in 2023.
[01:44.000 -> 01:45.160] So, a couple of
[01:45.160 -> 01:49.360] weeks ago we spoke about goals we heard from the swimming coach Mel Marshall
[01:49.360 -> 01:53.200] about outcome goals we discussed performance with boxing promoter Eddie
[01:53.200 -> 01:57.280] Hearn and we spoke with Chrissie Wellington the Ironman triathlete about
[01:57.280 -> 02:01.600] process goals last week it was motivation we explained why extrinsic
[02:01.600 -> 02:07.260] motivation is a challenge why intrinsic motivation is what you need to look for and we heard from
[02:07.480 -> 02:10.160] criminals, we heard from fitness coaches,
[02:10.160 -> 02:15.700] we heard from athletes about the three different types of motivation that you can rely on. So this week
[02:15.700 -> 02:19.920] we come to something that I think, professor, is unsexy.
[02:20.640 -> 02:22.320] It isn't going to generate headlines,
[02:22.320 -> 02:28.640] but it isn't talked about often enough because I believe that this is the golden thread that binds together high
[02:28.640 -> 02:32.680] performance. 100% right Jake, this is like the drum beat in the background that
[02:32.680 -> 02:37.320] just keeps you going that all high performance requires consistency it's
[02:37.320 -> 02:40.840] not what you do occasionally it's what you do every day that makes a difference
[02:40.840 -> 02:44.980] and I think we've got some great guests that can share with us some brilliant
[02:44.980 -> 02:46.400] wisdom on this. It's inevitable that if you're listening to this at this time of mae'n gwneud y gwahaniaeth. Ac rwy'n credu ein bod ni'n cael rai gwestiynau gwych sy'n gallu rhannu gyda ni rai ddwyloedd ddangos ar hyn.
[02:46.400 -> 02:48.400] Mae'n amlwg os ydych chi'n clywed hwn
[02:48.400 -> 02:49.600] ar hyn o bryd,
[02:49.600 -> 02:50.800] efallai eich bod wedi gael gwaith
[02:50.800 -> 02:51.920] yn yr ambysiwn ychydig.
[02:51.920 -> 02:53.320] Efallai eich bod wedi rhaid i'r gynulliad heno.
[02:53.320 -> 02:55.000] Efallai eich bod wedi penderfynu
[02:55.000 -> 02:56.000] i gael y ddrin hwnnw
[02:56.000 -> 02:57.200] yn ystod y llun.
[02:57.200 -> 02:58.720] Efallai eich bod wedi penderfynu
[02:58.720 -> 03:01.200] eich bod chi'n mynd i ddod o'r sesiwn.
[03:01.200 -> 03:03.800] Beth yw'n gwestiynau arall o'n gwestiwn, Jamie Peacock,
[03:03.800 -> 03:28.340] y titan o'r Llywodraeth athro, wedi dweud o'n i ni, gwaith gwaith yn dda, ond dydych chi ddim yn gweithio'n ddweud y gwirionedd, mae'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan fwyaf o'r rhan f But then after a while you think well what can I do better about this next time and I thought to myself Everybody makes a mistake, you know, even the best players I play with and make mistakes
[03:28.480 -> 03:31.840] But it's that doubling up that you just can't do you just can't do that
[03:31.840 -> 03:35.600] If you want to be an elite player, you're gonna have mistakes from time to time. You're gonna make errors
[03:35.600 -> 03:39.920] No one plays a perfect game, but the ones I watch they don't they don't compound them
[03:39.920 -> 03:46.800] They don't double them up. Yeah, and I think it's a really good kind of attitude to have with everything we do in life.
[03:46.800 -> 03:48.640] I know it can sound harsh, never fail twice,
[03:48.640 -> 03:51.200] but actually I focus on the kindness element here,
[03:51.200 -> 03:53.480] which is even someone like Jamie Peacock,
[03:53.480 -> 03:55.480] who used to captain his country in rugby league,
[03:55.480 -> 03:57.040] and was the man of steel,
[03:57.040 -> 03:59.080] the hardest man in rugby league,
[03:59.080 -> 04:00.120] he's basically admitting there,
[04:00.120 -> 04:02.160] when he says never fail twice, that he failed.
[04:02.160 -> 04:03.240] And this is the thing that I want to
[04:03.240 -> 04:08.640] sort of really point out to people, is that I want out to people is that I want them to fail and I want them to fail consistently
[04:08.640 -> 04:13.280] like he says never fail twice and what that means is don't keep making the same mistakes
[04:13.280 -> 04:17.180] but I still feel that we should be seeking failure because I believe that failure is
[04:17.180 -> 04:21.640] where growth is and what we actually have to do in 2023 is change our mindsets so we
[04:21.640 -> 04:27.120] don't see it as failure we see it as learning and as as we stop failing, then I think that we've stopped putting
[04:27.120 -> 04:30.320] ourself in that place where we're pushing ourselves to the limits. Is that fair?
[04:30.320 -> 04:34.680] Yeah, I think that's really fair. I think the doubling up on it is make sure that
[04:34.680 -> 04:38.160] you do that reflection when you made a mistake and then get smarter next time. I
[04:38.160 -> 04:42.440] mean one of Jamie's great quotes that he used actually leads into the next
[04:42.440 -> 04:48.280] message of consistency, where he said be the best at the things that don't require any talent, showing up on
[04:48.280 -> 04:52.120] time, making sure that you've got your preparation right, being polite and
[04:52.120 -> 04:56.320] respectful, they're all things that don't require talent but distinguish you and
[04:56.320 -> 04:59.720] it's what our next guest the brilliant Sariah McGeehan told us and what he
[04:59.720 -> 05:07.040] defines as world-class basics. You know I've called it world-class basics that each
[05:07.040 -> 05:16.200] position or each role has certain skills that are very specific to that role and
[05:16.200 -> 05:21.120] that's often the selection of why that person is there and why that player is
[05:21.120 -> 05:26.020] there, that he has skills, he has an attitude and his approach
[05:26.020 -> 05:28.580] that makes a difference to that position.
[05:28.580 -> 05:32.180] But by doing that and by taking that on,
[05:32.180 -> 05:35.400] you then have an understanding of what happens
[05:35.400 -> 05:38.420] within the players next to you
[05:38.420 -> 05:42.060] and the group that's two passes away from you.
[05:42.060 -> 05:47.600] And so building that collective understanding of the impact of what
[05:47.600 -> 05:54.000] you can do under pressure and often it's the basics, it's actually delivering something
[05:54.560 -> 06:00.080] that you know you can do or needs to be done to actually make a difference when it matters,
[06:00.640 -> 06:05.000] it's not show, it's actually impact on performance.
[06:05.000 -> 06:16.000] And that to me is elite performance because it's actually changing what everybody can do and how everybody can operate at their maximum.
[06:16.000 -> 06:26.480] You know, I love that clip. I've seen therapists talk about this sort of thing and they talk about like a diamond necklace and they say imagine the start of every day you have a diamond necklace with no diamonds on
[06:26.480 -> 06:30.520] and they say to their clients, they say all I want you to do is add a
[06:30.520 -> 06:33.520] diamond and at the end of the day there might be a hundred diamonds on that
[06:33.520 -> 06:37.580] necklace but every time you make a decision you have the choice to add the
[06:37.580 -> 06:40.520] diamond to the necklace or not and I think once you have this image in your
[06:40.520 -> 06:44.280] head this analogy of a diamond necklace every time someone says do you want to
[06:44.280 -> 06:48.160] do this would you like to eat, do you want to do this? Would you like to eat that? Do you want to go there? Should we not bother
[06:48.160 -> 06:53.480] doing this? You have to think about that diamond. So do you press snooze on your alarm? No,
[06:53.480 -> 06:57.200] you don't. You add a diamond by getting out of bed. Do you set your alarm half an hour
[06:57.200 -> 07:01.560] earlier so you're up before the rest of your family? Yes, you do. And you add a diamond.
[07:01.560 -> 07:09.580] When you get up, do you put on some good music? Do you take an athletic greens supplement? Do you have 10 minutes of quiet calm reflecting on
[07:09.580 -> 07:13.240] what happened yesterday? You add a diamond, yes you do. Do you make notes about what you
[07:13.240 -> 07:17.240] want to achieve that day and that week? You add a diamond, yes you do. And you can see
[07:17.240 -> 07:21.440] by the end of the day, once you have this idea of adding diamonds to the necklace in
[07:21.440 -> 07:27.400] your head, then you've got it. And I think that is a real key tenant for me because I don't want people to feel alienated by
[07:27.400 -> 07:32.160] the name high-performance I want them to realize it isn't bold gestures it isn't
[07:32.160 -> 07:38.280] great steps forwards it's tiny little steps and consistently sticking to them
[07:38.280 -> 07:41.800] it's no good building a diamond necklace with a hundred diamonds on a Monday
[07:41.800 -> 07:47.000] adding three diamonds on a Tuesday none on a Wednesday and 80 on the Thursday yeah I'd rather you added
[07:47.000 -> 07:51.800] 30 diamonds every day. That's brilliant and that leads into the next clip that
[07:51.800 -> 07:55.240] we're going to listen to here was with the current England rugby league captain
[07:55.240 -> 07:59.720] Sam Tompkins when he told us around each of those diamonds or what he refers to
[07:59.720 -> 08:05.440] as the one percenters the stuff that you focus on doing the small steps what Sir
[08:05.440 -> 08:10.640] Dave Brailsford built in British cycling as his marginal gains, these small one
[08:10.640 -> 08:16.480] percent increments take us further if we do them consistently. Let's listen to
[08:16.480 -> 08:21.160] Sam share with us how powerful that worked for him in his career and in the
[08:21.160 -> 08:29.480] culture that he played in at Wigan Warriors. Mae'r 1%, pethau na fyddai pobl eraill yn ei gwybod, yn eu gwneud yn well.
[08:30.760 -> 08:36.480] Felly, mewn termau rygbi, byddai pobl yn cyfrifio'n wych
[08:36.480 -> 08:37.840] a chael cymorth fawr,
[08:38.800 -> 08:42.280] ond mae 100 pethau y byddai'r cyngor ar gyfer y cyfan ddim yn ei weld.
[08:42.680 -> 08:44.720] Rhywun yn gweithio, pan fydd y ballau'n mynd i'r ffwrdd,
[08:45.280 -> 08:47.920] yn gweithio ar 3 oed er mwyn gosod ychydig o le,
[08:47.920 -> 08:49.440] er mwyn i'r ball ddod yn ôl.
[08:49.440 -> 08:51.800] Dyma'r cymorth 1% ydyn ni'n ei chynnal.
[08:51.800 -> 08:54.920] Byddai'n cael eu cyhoeddi ar ôl gêm
[08:54.920 -> 08:58.440] ac yn cael eu cyflawni yn ymwneud â'r cyfrin.
[08:58.440 -> 09:00.120] Neu'n ymwneud â'r cyfrin.
[09:00.120 -> 09:03.600] Byddwn ni'n gwneud ymchwil fideo
[09:03.600 -> 09:10.000] ac byddwn i'n gwneud ymchwil fideo ac roeddwn i'n gweld y pethau'n gyffredinol, fel beth oedd wedi mynd'n iawn neu'n ddifrifol yn y gêm.
[09:10.000 -> 09:17.000] Yn y diwedd roeddwn i'n dweud, un per cent o gynnig, ac roeddwn i'n gweld, a gallai bod rhywun sydd ddim yn cael y cyflogau y maen nhw'n ddangos,
[09:17.000 -> 09:22.000] ac roeddwn i'n gwybod, roedd y rhai chwaraewyr rydych chi angen ar y tîm, ond nid yw'r enwau yn y papur, nid yw'n cael y pwynt o ffodus,
[09:22.000 -> 09:28.840] ond roeddent yn gwneud yr un per cent yn iawn, ac roedd hynny'n fwy cyd-dalu o'r grŵp. names on the paper, they're not getting paid a fortune, but they do the 1% as right, and that amongst the group was more valued.
[09:28.840 -> 09:32.440] That was a brilliant clip, it went viral, had hundreds of thousands of downloads, and
[09:32.440 -> 09:34.760] I think it's because it's so simple, right?
[09:34.760 -> 09:40.080] It's the work that goes on in the shadows. Pretty much every high performance culture
[09:40.080 -> 09:46.320] that you'll go into in a sporting environment, the ones that sustain consistently the success.
[09:46.320 -> 09:49.560] This is where they put their focus and effort and attention.
[09:49.560 -> 09:51.960] They look at the work that happens in the shadows,
[09:51.960 -> 09:54.960] the one percenters, the stuff that nobody ever sees,
[09:54.960 -> 09:56.600] is all the stuff that is,
[09:56.600 -> 09:59.120] you can focus on these world-class basics
[09:59.120 -> 10:02.200] and just do them consistently every day.
[10:02.200 -> 10:07.280] That is where you eventually build this platform that allows 2023 to become
[10:07.280 -> 10:08.840] the year of change for you.
[10:08.840 -> 10:10.480] And the final clip we're gonna share with you
[10:10.480 -> 10:14.200] is motivational speaker, New York Times bestselling author,
[10:14.200 -> 10:15.200] Mel Robbins.
[10:15.200 -> 10:18.520] She joined us on the podcast, and she is a master
[10:18.520 -> 10:21.840] at finding happiness in the simple everyday things.
[10:21.840 -> 10:24.440] Have a listen to what she told us.
[10:24.440 -> 10:33.040] I literally raise my hand and I high-fived the woman in the mirror because she needed it.
[10:34.160 -> 10:39.920] And look, it's not like lightning struck. You know, the heavens didn't part and there weren't
[10:39.920 -> 10:47.480] like, oh, angel, like that's not what happened. I literally just felt like something small shift inside me.
[10:47.480 -> 10:49.760] That's it, I just felt like a little, hmm.
[10:49.760 -> 10:51.420] My shoulders dropped, my chin lift.
[10:51.420 -> 10:55.340] I actually laughed because it's so dumb.
[10:55.340 -> 10:57.600] I mean, come on, that's pathetic.
[10:57.600 -> 10:59.880] I'm standing there, I got a high five myself.
[10:59.880 -> 11:02.560] Geez, Louise, who does that?
[11:02.560 -> 11:06.840] And I kind of laugh at the absurdity of the whole thing. And then
[11:06.840 -> 11:12.800] I kind of, I don't even say it, I kind of feel this sense of suck it up. Come on, it's
[11:12.800 -> 11:17.040] not that bad. Get there. There's people with a lot, just get out there. And I go on with
[11:17.040 -> 11:18.040] my day.
[11:18.040 -> 11:21.840] I really loved that chat with Mel, you know, and I think it's a really good thing for people
[11:21.840 -> 11:23.440] to hear at the start of a new year.
[11:23.440 -> 11:27.000] Yeah, definitely. Do you remember when I told you at the start of the interview that I was
[11:27.000 -> 11:30.160] cynical about this stuff and do you remember your response?
[11:30.160 -> 11:31.960] How cynicism work in outfire.
[11:31.960 -> 11:37.000] Yeah, but I think that's a good reminder for all of us listening to this that we might
[11:37.000 -> 11:41.000] be in that stage of the year now where we're starting to get a little bit cynical about
[11:41.000 -> 11:48.800] I can't do this, you know, this isn't for me. And actually just to remind ourselves cynical, o'r fath o, na allwn wneud hyn, dyma ddim i mi. Ac yn gwirionedd, i'n gwybod ein bod ni, dyma'n ymwneud â gwneud pethau fach
[11:48.800 -> 11:52.800] a'u adeiladu i'n bywydau, fel gwneud y high-five yn y ffyrdd.
[11:52.800 -> 11:56.720] Mel hefyd yn sefyllfegu mewn cyfnod o 5, 4, 3, 2, 1,
[11:56.720 -> 11:58.960] ac yna ddweud ymlaen heb ystyried yn fwy.
[11:58.960 -> 12:03.200] Mae'r pethau ddynol fach yma, os ydyn ni'n eu gwneud yn ddiweddar,
[12:03.200 -> 12:06.000] mae'n dechrau fod yn rhan o'n ffynonell, rhan o'r hyn rydyn ni'n ei wneud, hacks, if we do them regular enough, they
[12:03.480 -> 12:07.920] start to become part of our character, part
[12:06.000 -> 12:10.200] of just what we do, without even having to
[12:07.920 -> 12:12.680] really spend time investing thinking or
[12:10.200 -> 12:14.600] worrying about it. As part of our month of
[12:12.680 -> 12:16.440] change episodes to set you up for the new
[12:14.600 -> 12:19.000] year, we've spoken week one about goals,
[12:16.440 -> 12:20.720] week two about motivation, but I think I
[12:19.000 -> 12:22.880] speak for myself and Professor Damien
[12:20.720 -> 12:25.800] Hughes when I say that this episode
[12:22.880 -> 12:25.720] about consistency is the key one for
[12:25.720 -> 12:31.440] you to have in your armory, because if you're not consistent, quite simply, you will never
[12:31.440 -> 12:32.440] know.
[12:32.440 -> 12:36.200] If you take on change and you live with it for a couple of weeks, who knows what could
[12:36.200 -> 12:39.680] have happened if you'd have lived with it for six or seven months.
[12:39.680 -> 12:43.560] The other thing is, I think that because people are not consistent, people do not realise
[12:43.560 -> 12:44.920] what they're capable of.
[12:44.920 -> 12:49.600] People are walking around in their hundreds of millions on planet earth with the one life
[12:49.600 -> 12:53.480] they get given and they're not getting the most out of it. They're not achieving their
[12:53.480 -> 12:57.920] potential, they're not doing the things that they could and it isn't because of anything
[12:57.920 -> 13:03.000] other than consistency. Please don't give this stuff that we're talking about a go for
[13:03.000 -> 13:06.260] a couple of weeks and then stop because you don't see the rewards.
[13:06.260 -> 13:07.540] Listen send us a message.
[13:07.540 -> 13:11.180] If by September you've seen no differences then we'll hold our hands up and say we got
[13:11.180 -> 13:14.900] something wrong during these conversations but we truly believe if you do the things
[13:14.900 -> 13:19.420] that we've spoken about on the last three episodes of high performance then you will
[13:19.420 -> 13:23.880] see change this year because we've spoken to the greatest leaders on the planet who've
[13:23.880 -> 13:29.280] adopted this stuff and they have seen the change. Their lives have become your
[13:29.280 -> 13:32.720] lessons and that's what we're sharing right here. Thanks for listening and
[13:32.720 -> 13:37.520] we'll see you for our fourth and final change episode next week where we focus
[13:37.520 -> 13:42.040] on how you can sustain the change.
[13:35.530 -> 13:37.590] you