Advertising
Advertising

Fast Growth Is Overrated — Here’s Why

Fast Growth Is Overrated — Here’s Why

We live in a world obsessed with what we do.

  • What did you earn from your job last year?
  • What place did your team finish in the standings?
  • What trophy did you win? What award did you get? What measure of social status did you receive?

In moderation, this focus on what is fine. I like getting results just as much as the next person. I like performing well. I like being on top of my game. Achievement can be a good thing.

However, our obsessive focus on what we’re winning can also blind us from understanding how people become winners. If you focus too much on the finish line, you miss the strategy going on during the race.

As I continue to study top performers from all areas of life — athletes, artists, entrepreneurs, and more — I’ve begun to see similar patterns emerge among these people. Today, we’re going to venture into the world of weightlifting to uncover one of these patterns.

Advertising

The Incredible Success of Yuri Vardanyan

Yuri Vardanyan is widely considered one of the greatest Olympic weightlifters of all time. Throughout the 1970s and 1980s, Vardanyan routinely set world records in the sport, and his run of success from 1977 to 1985 is stunning. (1)

Here are Vardanyan’s results at the World Weightlifting Championships and the Olympic Games during that time span:

  • 1977 World Championships – Gold
  • 1978 World Championships – Gold
  • 1979 World Championships – Gold
  • 1980 Olympics – Gold
  • 1981 World Championships – Gold
  • 1982 World Championships – Silver
  • 1983 World Championship – Gold
  • 1985 World Championship – Gold

Now for the important question:

What methods did Vardanyan use to achieve such an incredible run of success? Are there any lessons we can learn from him and apply to our own lives?

Advertising

yurik-vardanian
    Yuri Vardanian receiving the gold medal at the 1980 Olympics in Moscow. (Image Source: RIA Novosti Archive.)

    Volume Before Intensity

    In 1992, after his own weightlifting career had finished, Yuri moved his family to the United States. His son, Norik Vardanian, began to make a name for himself in weightlifting a few years later.

    Today, Norik is the number one ranked weightlifter in the United States and is hoping to qualify for his second Olympic Games in 2016. Recently, Norik posted a training video (here) of a successful attempt to set a new personal record on the front squat as his dad watched on, coaching him.

    Here’s what he said:

    “200 kg (440 lbs) PR front squat for 5 reps. These are the only types of PR’s my dad allows me to attempt… reps. He is not a big fan of 1RM in training. He had told me years ago that his best front squat workout was when he did 200 kg for 5 reps.”

    Pause for a moment and consider how this training approach differs from that of most people in the gym (and in many other areas of life as well).

    If the best training method for an Olympian is to focus on doing a volume of work and mastering repetition after repetition, why would it make sense for you or I to train by lifting the maximum amount of weight possible? And yet, this is often a trap we fall into.

    The problem with the “Go Big or Go Home” philosophy is that when you don’t have the underlying foundation of strength to handle the intensity of the effort, you’re just setting yourself up for failure.

    This is why I believe you should focus on volume before intensity.

    Advertising

    Fast Growth Is Overrated

    So many of the problems I have run into as an entrepreneur, as a writer, and as an athlete have been because I have tried to grow too fast. I was focused on getting a particular result so much so that I ignored the fundamental habits that would have made my growth sustainable.

    Fast growth forces you into a higher cost environment, and if you don’t have the systems and ability to handle those costs, you’ll end up paying for it.

    • When I tried to push myself to lift bigger weights in record time, my body got run down and injured.
    • When I tried to force my business to the “next level” without knowing what I was getting into, I got stressed out and stepped on people’s toes without meaning to.
    • When I tried to push down the accelerator and double revenues, I fell flat on my face with a product launch and didn’t have a system that could service customers properly.

    Intense growth and intense effort are great — if you have the foundation to handle the intensity. This is why Yuri Vardanyan focuses on five-rep maxes. He’s building the foundation.

    Put in your reps and build the capacity to do the work. There will be time for maxing out later. First, build the foundation.

    Advertising

    This article was originally published on JamesClear.com.

    FOOTNOTES
    1. Despite being the gold medal favorite, Yuri Vardanyan did not compete at the 1984 Summer Olympics in Los Angeles because the Soviet Union boycotted the Olympics along with 14 other countries.

    Featured photo credit: Yasunobu Hiraoka via flickr.com

    More by this author

    7 Reasons You Haven’t Found Your Passion Yet 7 Ways To Get Over Fear and Make Big Life Changes Fast Growth Is Overrated — Here’s Why Famous Biologist Louis Agassiz On The Usefulness Of Learning Through Observation How to Fall in Love With Boredom and Unlock Your Mental Toughness

    Trending in Productivity

    1 How to Effectively Manage a Heavy Workload at Work 2 Better Alternatives to New Year’s Resolutions to Reduce Your Stress 3 How Personal Finance Software Helps You Get More Out of Your Money 4 7 Steps For Making a New Year’s Resolution and Keeping It 5 How to Concentrate and Train Your Brain to Focus Better

    Read Next

    Advertising
    Advertising
    Advertising

    Published on January 16, 2019

    How to Effectively Manage a Heavy Workload at Work

    How to Effectively Manage a Heavy Workload at Work

    We’re all busy, but sometimes we go through periods where the work piles up and it seems like it might never end.

    You might have such a heavy workload that it feels too intimidating to even start.

    You may have said yes to some or too many projects, and now you’re afraid you won’t be able to deliver.

    That’s when you need to take a step back, take a deep breath, and start looking at what’s working and what’s not working.

    Here’re 13 strategies you can use to get out from under your overwhelming workload:

    1. Acknowledge You Can’t Do It All

    Many of us have a tendency to think we can do more than we actually can. We take on more and more projects and responsibility and wear numerous hats.

    We all have the opportunity to have and take on more work than we can reasonably expect to get done. Unfortunately, our workload is not static. Even now, while you are reading this article, I’m guessing that your inbox is filling up with fresh new tasks.

    To make real, effective progress, you have to have both the courage and resourcefulness to say, “This is not working”. Acknowledge that you can’t do it all and look for better solutions.

    At any given time in your life, there are likely many things that aren’t going according to plan. You have to be willing to be honest with yourself and those around you about what’s not working for you, both personally and professionally.

    The more you exercise your ability to tell the truth about what’s working and what’s not working, the faster you’ll make progress.

    2. Focus on Your Unique Strengths

    Whether you’re an entrepreneur, a leader or working as part of a team, every individual has unique strengths they can bring to the table.

    The challenge is that many people end up doing things that they’re simply not very good at.

    In the pursuit of reaching your goals or delivering a project, people end up doing everything themselves or taking on things that don’t play to their unique strengths. This can result in frustration, overwhelm and overwork.

    It can mean projects taking a lot longer to complete because of knowledge gaps, or simply not utilizing the unique strengths of other people you work with.

    It is often not about how to complete this project more effectively but who can help deliver this project.

    Advertising

    So, what are your unique strengths that will ensure your workload is delivered more effectively? Here’re some questions to help you reflect:

    • Are you a great strategist?
    • Are you an effective planner?
    • Is Project Management your strength?
    • Is communication and bringing people together your strength?
    • Are you the ideas person?
    • Is Implementation your strength?

    Think about how you can bring the biggest value to your work and the projects you undertake.

    3. Use the Strengths of Your Team

    One of the simplest ways to manage your workload effectively is to free up your time so you bring your highest level of energy, focus and strengths to each project.

    Delegation or better teamwork is the solution.

    Everyone has unique strengths. It’s essential to think teamwork rather than working in isolation to ensure projects can be completed effectively. Besides, every time you give away a task or project that doesn’t play to your unique strengths, you open up an opportunity to do something you’re more talented at. This will empower both yourself and those around you.

    Rather than taking on all the responsibilities yourself, look at who you can work with to deliver the best results possible.

    4. Take Time for Planning

    “Give me six hours to chop down a tree and I will spend the first four sharpening the axe”. – Abraham Lincoln

    One hour of effective planning could save hours of time. Rather than just rushing in and getting started on projects, take the time to map everything in.

    You can take the time to think about:

    • What’s the purpose of the project?
    • How Important is it?
    • When does it need to be delivered by?
    • What is the best result and worst result for this project?
    • What are the KPIs?
    • What does the project plan and key milestones look like?
    • Who is working on this project?
    • What is everyone’s responsibilities?
    • What tolerances can I add in?
    • What are the review stages?
    • What are the challenges we may face and the solutions for these challenges?

    Having absolute clarity on the project, the project deliverables and the result you want can save a lot of time. It also gets you clear on the priorities and timelines, so you can block out the required amount of time to focus and concentrate.

    5. Focus on Priorities

    Not everything is a priority, although it can often feel, in the moment, that it is.

    Whatever you’re working on, there is always the Most Urgent, Important or Most Valuable projects or tasks.

    One tool you can use to maximize your productivity and focus on your biggest priorities is to use the Eisenhower Matrix. This strategic tool for taking action on the things that matter most is simple. You separate your actions based on four possibilities:

    1. Urgent and important (tasks you will do immediately).
    2. Important, but not urgent (tasks you will schedule to do later).
    3. Urgent, but not important (tasks you will delegate to someone else).
    4. Neither urgent nor important (tasks that you will eliminate).

    James Clear has a great description on how to use the Eisenhower Matrix: How to be More Productive By Using the Eisenhower Box

    Advertising

      The method I use with my coaching clients is to ask them to lay out their Top Five priorities for the day. Then to start with the most important priority first. At the end of the day, you review performance against these priorities.

      If you didn’t get everything accomplished, start the next day with your number one priority.

      If you are given additional task/projects during the day, then you will need to gauge their importance V the other priorities.

      6. Take Time Out

      To stay on top of a heavy workload, it’s important to take time out to rest and recuperate.

      If your energy levels are high and your mind and body is refreshed and alert, you are in more of a peak state to handle a heavy workload.

      Take time out of your day to go for a walk or get some exercise in. Leave early when possible and spend time with people who give you a lot of energy.

      In the background, it’s essential to get a good night’s sleep and eat healthily to sharpen the mind.

      Take a look at this article learn about The Importance of Scheduling Downtime.

      7. Maintain a Healthy Work-Life Balance

      Maintaining a healthy work-life balance can be tough. The balance we all crave is very different from one another.

      I’ve written before about 13 Work Life Balance Tips for a Happy and Productive Life. Working longer and harder doesn’t mean achieving more, especially if you have no time to spend with the people that matter most. The quality of who you are as a person, the relationships you have, the time you spend in work, deciding on what matters most is completely within your control.

      Work-life balance is about finding peace within yourself to be fully present, wherever you are, whether that be in the office or at home, right now. It’s about choosing what matters most and creating your own balanced life.

      If you feel there is not enough balance, then it may be time to make a change.

      8. Stop Multitasking

      Multi-tasking is a myth. Your brain simply can’t work effectively by doing more than one thing at a time—at least more than one thing that requires focused attention.

      So get your list of priorities (see earlier point), do the most important thing first, then move to the next item and work down your list.

      When you split your focus over a multitude of different areas, you can’t consistently deliver a high performance. You won’t be fully present on the one task or project at hand.

      Advertising

      If you allocate blocked time and create firm boundaries for specific activities and commitments, you won’t feel so overwhelmed or overworked with everything you have to do.

      9. Work in Blocks of Time

      To keep your energy up to produce your best results it’s essential to take regular breaks.

      I use the 60-60-30 method myself and teach it to my coaching clients.

      Work on a project for a sustained period of 50 minutes.

      Then take a 10-minute break. This could be taking a walk, having a healthy snack or just having a conversation with someone.

      Then continue to work on the project for a further 50 minutes.

      Then take another 10-minute break.

      Then take a complete 30-minute break to unplug from the work. This could be time for a proper lunch, a quick bit of exercise, reading or having a walk.

      By simply taking some time out, your energy levels stay up, the quality of your work improves and you reduce the risk of becoming burned out.

      10. Get Rid of Distractions

      Make an estimation on how many times you are distracted during an average working day. Now take that number and multiply it by 25. According to Gloria Mark in her study on The Cost of Interrupted Work, it takes us an average of 23 minutes and 15 seconds to return to the original task after interruption.[1]

      “Our research has shown that attention distraction can lead to higher stress, a bad mood and lower productivity.”

      Distractions don’t just take up your time during the distraction, they can derail your mental progress and focus for almost 25 minutes. So, if you are distracted 5 times per day, you could be losing almost 2 hours every day of productive work and almost 10 hours every week.

      If you have an important project to work on, find a space where you won’t be distracted, or try doing this.

      11. Commit Focused Time to Smaller Tasks

      You know sometimes, you need to simply tackle these tasks and take action on them. But there’s always something more pressing.

      Small tasks can often get in the way of your most important projects. They sit there on your daily To Do list but are often forgotten about because of more important priorities or because they hold no interest for you. But they take up mental energy. They clutter your mind.

      Advertising

      Commit to spending a specific period of time completing all the small tasks you have on your To Do list. It will give you peace of mind and the space to focus more on your bigger priorities.

      12. Take a Time Audit

      Do you know exactly where your time is going each day? Are you spending too long on certain projects and tasks to the detriment of bigger opportunities?

      Spend a bit of time to analyze where you are spending your time. This insight will amaze you and give you the clarity to start adjusting where you focus your time and on what projects.

      You can start by taking a piece of paper and creating three columns:

      Column A is Priority Work. Column B is Good Work. Column C is low value work or stuff.

      Each day, write down the project or task and the time spent on each. Allocate that time to one of the columns.

      At the end of the week, record the total time spent in each column.

      If you are spending far too much time on certain types of work, look to change things so your focused time is in Column B and C.

      13. Protect Your Confidence

      It is essential to protect our confidence to ensure we don’t get overwhelmed, stressed and lose belief.

      When you have confidence as a daily resource, you are in a better position to problem solve, learn quicker, respond to anything, adjust to anything, and achieve your biggest opportunities.

      Confidence gives you the ability to transform fear into focused and relaxed thinking, communication, and action. This is key to put your mind into a productive state.

      When confidence is high, you can clearly see the possibilities at hand and create strategies to take advantage of them, or to solve the challenges you face each day.

      Final Words

      A heavy workload can be tough to deal with and can cause stress, burnout and ongoing frustration.

      The key is to tackle it head on, rather than let it go on and compound the long-term effects. Hopefully, you can take action on at least one of these tips.

      If it gets too much, and negatively affects your physical and mental health, it may be time to talk to someone. Instead of dealing with it alone and staying unhappier, resentful and getting to a point where you simply can’t cope, you have to make a change for your own sanity.

      Featured photo credit: Hannah Wei via unsplash.com

      Reference

      Read Next