Climb High, Sleep Low – Building Cognitive Endurance Like a Sherpa

As a climber, I have trained my mind to sustain a peak level of cognitive performance for the weeks or months it takes to complete a project like climbing Mt. Everest. If you do mental work, you are equivalent of a cognitive athlete. You need to train to succeed.

As climbers, we build endurance by cycling periods of hard work and periods of rest. That cycle increases our endurance to be able to climb an 8,000-meter Himalayan Peak while carrying a 50-pound backpack.

We even have a saying for this: “Climb high, sleep low.” Climbing at high altitudes puts stress on the body, but also acclimatizes it to the reduced oxygen level. Sleeping at lower altitudes gives the body time – and oxygen – to recover.

FACTS:

Humans are capable of intense focus – but not for more than a couple of hours.
The more often we do this, the easier it becomes.
Taking planned breaks recharges our batteries for the next period of deep focus.

A cognitive athlete’s typical day might look something like this: reviewing the balance sheet before attending three meetings, deciding which marketing campaign to move forward with, solving an inventory problem during an afternoon break, and writing the perfect letter to shareholders before leaving the office. All while navigating the Storm.

To do that without burning out means cycling between periods of deep work and restorative practices during the business day. Take a walk in the park after a period of deep work, or center yourself with a six-minute meditation session between meetings. Like a climber sleeping low, the recovery period will serve you well.

Attention management is the key to high performance!

SOLUTIONS:

Take a 15-minute “Brain Break” after every 1.5 to 2.5 hours of deep work – extra credit if you spend that time walking, especially around greenery.

Build in 10- to 15-minute margin between meetings, to give you time to clear your head.

Don’t use that margin to check email or do other work. The point is to step away from work and let your brain recover.

“Knowing something about the mechanics of your attention can be as powerful as any therapy or medication or drug.”

- Steven Johnson,

American popular science author and media theorist