And how to be the best you can be!

Team GB success

Sir Dave Brailsford – Director of GB cycling CORE principle: C – Commitment O – Ownership R – Responsibility E - Excellence Excellence – be the best you can be

99% Perspiration

1% - Optimal performance Think well Sleep well

Think Well ! The key to optimal brain function is by regulation of stress hormones. If you’re stressed; your brain doesn’t work properly

Think Well: The teenage brain is still changing Brains develop in response to challenge Challenge leads to the production of stress hormones This is healthy if regulated – toxic if not Toxic stress closes down brain functioning You have the ability to control the way you think.

The Chimp Paradox – Dr Steve Peters There are two of you in your head:

The chimp response to challenge

When your chimp is in in control I don’t get this I’ll never pass anyway I hate this teacher – she hates me I just need another 5 minutes in bed Just one more chocolate won’t hurt I’m going to fail anyway I’m rubbish at exams My mum will kill me

'The Chimp Paradox in a nutshell‘

How to manage your chimp NB Will power will not work ( the chimp is powerful) So, instead you could: Exercise it – let the chimp speak Box it – allow your human to reason with it with facts and logic Distract it – use distractions / rewards

Other ways to distract and control the chimp Controlled breathing Mindfulness – be in the moment Reduce Social media time Watch your sugar intake Sleep properly Handout

Be in the moment

Watch your sugar intake

Digital detox – reduce your time on social media

Sleep Well Are you getting enough sleep? Do you wake fairly easily? Are you generally in a good mood for the rest of the day?

You HAVE to make sleep a priority Teens need more sleep than adults (min 8-9 hrs) Good sleep is proven to improve memory and performance Poor sleep affects your ability to cope with stress Poor sleep can cause weight gain because it leads to carbohydrate cravings Poor sleep harms your immune system

Good sleep hygiene Regular exercise is crucial for good sleep Caffeine prevents deep sleep Binge eating before bed affects sleep Your room needs to be dark, cool and comfortable Avoid screens in your bedroom – the light affects your sleep quality

Digital Detox "Teenagers sleep less when they have more computer screen time, says study,” The Guardian reports. The study involved almost 10,000 older teens in Norway and included any device that had a screen, such as tablets, laptops, games consoles, smartphones, PCs and TVs. It found that those who used electronic devices in the hour before going to bed took longer to fall asleep. They were also more likely to feel they needed at least another two hours sleep more than they actually got. The same was true of those who spent at least two hours of their leisure in various forms of screen time. The more time a teenager spent on electronic devices, the less sleep they tended to get.

#WINNINGatlife Be the best that you can be: There are no short cuts You can optimise your performance 3) You are in control You can control your reactions to stress and poor motivation Relaxation and good sleep will give you the edge