R⁶ Model – The neuroscience of sustainable performance
In demanding and complex work environments, many of us fall into the trap of believing the path to success lies in working harder, longer and faster. I see so many leaders modelling this behaviour. Yet neuroscience tells us something very different.
Our brain is not designed for constant pressure. It’s designed to operate in cycles of effort and recovery. When we ignore these cycles, our cognitive capacity declines, emotional reactivity increases and we compromise our decision-making. Neuroscience and performance psychology confirm that sustainable performance depends less on time spent working and more on how well we manage our energy.
Let’s break the pattern on insanity (of overwork) and use The R⁶ Framework to help sustain clarity, resilience and wellbeing. It’s up to us to take tangible Key Steps to…
‘be the difference that makes the difference.’
- REST: Prioritise Sleep and Intentional Pauses
Sleep isn’t a luxury – it’s a strategy. When we push through on too little sleep, our judgement slips, our creativity shrinks and our emotional intelligence suffers.
Why?
During sleep, your brain performs essential maintenance. Research from the University of Rochester Medical Center discovered the brain’s glymphatic system, which clears metabolic waste that accumulates during waking hours (Xie et al., 2013). Sleep also strengthens neural pathways responsible for memory consolidation, learning and problem-solving. Sleep deprivation increases activity in the amygdala, your threat detector, and reduces regulation from the prefrontal cortex. Research from Matthew Walker at UC Berkeley shows that even moderate sleep loss significantly heightens emotional reactivity and reduces cognitive control. Simply put, sleep restores the brain’s capacity to manage emotions, think clearly and lead effectively.
Key Steps
- Protect sleep with consistent bedtime routines.
- Reduce screen exposure before bed.
- Build short restorative pauses into your day.
- Schedule rest as intentionally as meetings.
- RELAX: Calm the Nervous System
Thank goodness, relaxation is not the absence of stress. It is the ability to actively shift your body from tension to calm and it’s a skill that we can learn and develop.
Why?
Stress activates your sympathetic nervous system, releasing cortisol and adrenaline to prepare your body for action. When this system remains chronically activated, your brain remains locked in survival mode. Relaxation practices stimulate the parasympathetic nervous system and increase vagal activity, which helps regulate your heart rate, breathing and emotional responses. Research in polyvagal theory (Stephen Porges) highlights how vagal activation helps the brain shift from threat toward safety and social engagement, enabling clearer thinking and improved emotional regulation.
Key Steps
- Use breathing practices (like 4:7:8) to reset your nervous system.
- Create mindful transitions between activities.
- Release physical tension through muscle relaxation or visualisation practices.
- Pause intentionally before high-stakes conversations – this is vital as it is so missing in corporate practices today.
- RECOVER: Replenish After Intense Effort
High performance is not about running at full speed all the time – it is about how intentionally we recover and replenish.
Why?
Your brain naturally operates in cycles known as ultradian rhythms, typically lasting about 90 minutes. Research from performance psychologist Ernest Rossi and later Tony Schwartz and Jim Loehr shows that sustained concentration beyond these cycles leads to cognitive fatigue. Intense mental work depletes neurotransmitters such as dopamine and norepinephrine that support attention and motivation. Without recovery periods, mental clarity declines and decision-making deteriorates. Recovery restores the brain’s biochemical balance and allows the next cycle of focused effort.
Key Steps
- Build recovery buffers after intense work periods.
- Monitor your energy levels during the day.
- Shift to lower-demand activities after intense tasks.
- Create a clear end-of-day ritual to close the workday.
- RESTORE: Reconnect with What Grounds You
Restoration goes deeper than recovery. It reconnects us with meaning, perspective and inner balance.
Why?
When we step away from constant activity, the brain’s default mode network (DMN) becomes active. Neuroscientists such as Marcus Raichle have shown that the DMN supports reflection, self-awareness and insight. Time in nature also has measurable neurological benefits. Research from Stanford found that walking in natural environments reduces activity in brain regions associated with rumination and stress (Bratman et al., 2015). These restorative experiences help shift the brain from reactive thinking to reflective thinking.
Key Steps
- Use journaling or reflection to reconnect with what matters most.
- Protect time for solitude and quiet thinking.
- Schedule regular “restore time” each week.
- Spend time in nature to reset perspective.
- RECREATE: Infuse Joy and Creativity
Joy and play are not distractions from productivity – they expand the brain’s capacity to think creatively.
Why?
Positive emotions stimulate the release of dopamine, which enhances motivation, curiosity and learning. According to psychologist Barbara Fredrickson’s broaden-and-build theory, positive emotions broaden attention and expand thinking patterns. Creative activities activate multiple brain networks simultaneously, strengthening neural connections and supporting innovation. Joy literally widens the brain’s ability to see possibilities.
Key Steps
- Engage in creative outlets such as art, dance, music or writing.
- Create a “joy list” of activities that energise you, note the ones that drain you too and start eliminating or mitigating them.
- Choose activities (even micro-moments of them) that spark curiosity and enjoyment.
- Schedule moments of play and creativity intentionally.
- REVITALISE: Move Your Body to Renew Energy
Movement is one of the most powerful ways to revitalise your brain. Think of it as medicine for both body and mind. Today, psychiatrists often recommend movement as part of the treatment for chronic depression and anxiety.
Why?
Exercise increases blood flow and oxygen to the brain and stimulates the release of brain-derived neurotrophic factor (BDNF), often described as “fertiliser for the brain”. Neuroscientist John Ratey, in his work on exercise and brain performance, demonstrates how physical activity improves mood, cognitive function and resilience.
Exercise also increases dopamine, serotonin and endorphins, enhancing motivation, emotional regulation and wellbeing. This is why many people experience their clearest thinking while walking, running or exercising. I know that I do. Exercise significantly improves my thinking ability.
Key Steps
- Aim for regular daily movement – 5 minutes every hour makes a world of difference.
- Break up long periods of sitting with movement breaks.
- Combine movement with time outdoors where possible.
- Schedule exercise as a non-negotiable investment in your wellbeing.
If sustainable performance depends on how we manage our energy, the most important question is this:
Which of the six R’s do you most consistently neglect?
- Which R needs more attention in your life right now?
- What one daily or weekly ritual could you introduce?
- Who will be your accountability partner?
Add this 5-minute reflection to the end of each week and schedule in what you need for the weeks ahead. Remember, if there is an R that is elusive (like sleep for me because Mila still wakes 2 to 3 times a night) it might mean doubling down on other Key Steps that are within your control. Small shifts in how you rest, relax, recover, restore, recreate and revitalise can profoundly influence how you think, lead and thrive.
Be consistent and DO IT!! You’ll thank me and together we can break the pattern of insanity and…
‘be the difference that makes the difference.’
