If you seek greater success in your life, take a page from these pro athletes’ playbooks. Revered competitors who have reached the highest summits of their respective sports, these gents focus on powerful habits that maximise their productivity and efficiency. Integrate these habits into your daily routine and you just might feel mentally and physically stronger when taking on various challenges.

Learn to handle setbacks well

The peers of Max Verstappen, Formula One’s new 24-year-old champion, have remarked that he is very mature for his age and has the work ethic of a world champion. Max focuses on the mental aspect of his sport, especially during the Formula One season. In interviews, Max has disclosed that he constantly manages his expectations and gets the most out of himself by shrugging off disappointment. He revealed that he does not get worked up over things, which prevents pressure from building up or stressing him out.

Prioritise sleep

LeBron James has an intricate sleep routine. While other NBA players might stay up partying, the Olympic gold medallist and four-time NBA Finals MVP sleeps early and wakes up by 5am. LeBron recommends clocking at least eight hours of sleep each night, which are important for the repair and growth of bodily tissue. Scientific research notes that people who sleep enough have stronger immunity, better muscle memory, feel better, are more productive and are more alert. After morning training, LeBron usually takes a three-hour nap, before he carries on with other duties, projects or other types of training. LeBron uses the Calm sleep app to help him improve his sleep quality and likes to ensure that his bedroom is around a comfortable 20 degrees Celsius.

“(Quality sleep) is the best way for your body to physically and emotionally be able to recover and get back to 100 percent as possible,” commented LeBron. “Now, will you wake up and feel 100 percent? There are some days you don’t. So some days you feel better than others. But the more, and more, and more times that you get those eight – if you can get nine, that’s amazing.”

Eat clean – stick to fresh fish, meat, whole grain carbs and fruit

Eating clean isn’t easy, but Cristiano Ronaldo’s 30 plus trophies are testament that it’s worth a shot. A stickler for eating wisely, Cristiano has won top honours in the football leagues of four different countries and helped the Portuguese national football team clinch the UEFA European Championship and UEFA Nations League.

“I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables, and avoid sugary foods,” revealed Cristiano, who eats six small meals a day and has a personal dietician.

He likes fish and eats lots of lean protein and fruit. He usually orders a steak and salad at restaurants, but avoids frozen foods.

Don’t neglect strength or endurance training – engaging in a variety of exercises can help you feel stronger, healthier and more energetic. (Image taken pre-Covid 19) PHOTO: SINGAPORE SPORTS HUB

Exercise holistically – both strength and endurance training are important

The unified and undisputed boxing world champion of several weight classes, Canelo Alvarez is a firm believer in mixing up his training. He engages in both strength and cardio every day, and testifies to both their physical and mental benefits. He starts his mornings with 6am runs. He then has breakfast, naps then trains for two and a half hours.

“I do work on a little bit of weights just to get my power up. I work a lot of conditioning and stamina,” he disclosed to Muscle & Fitness magazine. Canelo is a fan of calisthenics and his advice is practical for anyone looking to feel fitter and healthier. “If I lift any weights I do it more for explosion, but I really use my body weight to build up muscle and strength. I like working with my own body weight, and I just do the best job I can to be healthy and strong, both before and after a fight.”

Focus or relax with music

The late great Kobe Bryant leveraged sports psychology to get in the ‘zone’. The five-time NBA champion revealed that he is able to switch his mood and focus when he goes on or comes off the basketball court. Sports psychology research suggests that external triggers can be used as “mental switches”, as Kobe called them.

For Kobe, he would listen to the theme song of the movie series Halloween to ‘get in the zone’ before games. However, mental triggers are subjective—different pieces of music evoke different emotions and memories for different people. Kobe revealed that the Halloween theme just so happens to have helped him transform his mindset into that of “an emotionless killer” on the court. What music or sounds help you focus or calm down? Lebron, for example, listens to the sound of rain, which reminds him of his childhood, to calm himself down.

Do you feel inspired to cultivate good habits of your own? Try these pro tips to find out which are most effective in helping you realise the best version of yourself.