Craig Johns Flatline Break The CEO Code ATOMIC PRESSURE High Performance Leadership


Do you find yourself over tired, exhausted or underperforming during a day, week, month, year or even over your career? 

As humans, many of us work or perform back-to-back tasks until we are exhausted. If it’s physical we notice the fatigue and generally stop earlier for a break, however if it’s mental fatigue we tend to go a lot longer allowing our performance to drop to quite low levels. 

For example with the world turning more to online meetings with the advance of the COVID-19 pandemic, people are finding themselves in more back-to-back meetings and periods of focused work without breaks. Previously we would get a break walking or driving between meetings, going somewhere to each lunch or would find ourselves in conversation with others. Now, it’s more common for people to remain at there computer and switch from one piece of focused work to another, while eating (if they remember) in the go.

Have you noticed how, as humans, we are very good at adapting to a gradual change in state and we don’t realize that our performance has dropped until it’s too late (sick, exhausted or react negatively)? 

I will be first to put my hand up and say, I pushed too hard and over did it as an Athlete, employee and CEO. I even flatlined in hospital when thinking I was invincible and could keep working harder and longer in the false hope that I was being a high performer. 

“Have you ever over done it in your life, for all the right reasons?”


To perform at our best we need to proactively balance periods of focused work with rest or recovery. In Break The CEO Code we focus on energy management, starting with a 3:1 Work to Recovery ratio and modifying the ratio depending on the intensity of work. Called CEO Periodization, we use the ratio of 3:1, which is consistent with recent research conducted by the Microsoft Human Factors Lab, athlete performance literature, military protocols and a number of other work performance related studies. 

The research shows that after 45-60min of sustained focused work, our performance starts to decline. It will be less time if the physical or mental intensity of the work is greater than normal and the recovery time needed will be much greater. What is interesting is that it takes approximately 15-20min of recovery or rest to return the energy and performance back to high levels. 

Example if you have a meeting or focused work for 45min then you need 15min recovery or rest to return to a high performance state. 

So, what is the difference between rest and recovery?

REST is the absence of activity or movement.

Sleep, mindfulness, meditation and even exercise are great examples of rest that can reduce the mind activity. However if you want to rest the body as well, then you would exclude exercise or activity that is physical in nature. 

RECOVERY is a proactive restorative approach to bring the mind and body back to balance or lift to a better state. 

Meditation, hobbies, exercise, massage, yoga, comedy, change of location, getting fresh air, walking in nature, eating healthy food, staying hydrated and many other activities can increase the restorative  process of recovery. 

How can we proactively incorporate breaks in our day?

It’s important that we define what a break is to us. It could still be doing work, however it would need to be low cognitive in nature to help with the restoratative process. 

Any recovery or rest approach is beneficial when applied effectively. You just need to find what works for you and implement it proactively. If you are finding yourself feeling depleted as the week goes on, then you haven’t got the balance right. 

The mind and body will partake in restorative processes while still working or doing some form of activity. The higher the workload, stress load and intense focus, the less restoration that can occur and the result is lower performance as the breakdown exceeds restoration in our mind and body. 

This happens when athletes breakdown due to physical/mental stress overload. In workers they can experience burnout or other mental/physical health issues if the long term loading is excessive. For parents, it could be “snapping” at our children as the pressure boils over. 

High Performance or sustaining a high level of performance throughout a day, week, month, year or career requires energy management. 

It’s important that we manage our energy proactively rather than reactively. 

Scheduling your recovery and energy in your diary before scheduling meetings and periods of focused work, is a great proactive approach. 

How can you structure your meetings and work so that you can sustain a high level of energy and performance?


People Are Our Greatest Assets Link
It’s All About Trust Link
Have We Got The Hiring Process Totally Wrong? Link
Are You Leading A High Performing Culture? Link
Are Leaders Born? Link
It’s Your Story Link
Be A Rookie Link


Craig Johns SPEAKER
Craig Johns BLOG
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Savvy Dentist Podcast Craig Johns Atomic Pressure

Savvy Dentist Podcast – Business Lessons from Sporting Legends with Craig Johns

Atomic pressure, the gap between excellent and elite, why Michael Phelps and the All Blacks sustain enduring success, CEO Periodization, planning a career sabbatical, and what it takes to follow your own race in sport, business and in life.

I must say, this podcast is right up there as one of my favorite interviews. Enjoy also getting an insight into how I approach sport as an elite athlete and coach. Thanks Jesse.

Learn the steps you need to take to become an elite performer in your field. Craig Johns, a high performance leadership expert, coach and speaker shares his expertise on this subject today. Craig has been involved in the sporting industry for many years and is able to see potential and help people fulfil their potential. Today, Craig unpacks the steps that are relevant and applicable for you in your dental practice to help you achieve extraordinary results.  

  • [02:16] The story of how Craig came into the sporting industry. 
  • [08:34] Observations around the gap between excellent and elite. 
  • [11:29] Focusing on your own race and goals and improving those instead of other peoples’ races. 
  • [14:15] Explaining the gap between excellent and elite. 
  • [16:30] How to manage performing under pressure. 
  • [19:22] Definition of success and the role it plays in performance. 
  • [21:43] Creating flow of elite performance at a team level. 
  • [25:12] Enduring success rather than fleeting success. 
  • [28:11] The biggest difference between sport and business. 
  • [31:49] Craig’s advice for achieving long term success. 
  • [40:00] Thoughts on how a sabbatical can be achieved for business owners. 

Listen to the Podcast Interview



Photo by Riccardo Annandale on Unsplash

People Are Our Greatest Assets

By Craig Johns

There is nothing more beautiful than teaching and coaching people. The immense pride and enjoyment you get out of seeing someone grow is supported by the benefits you receive by teaching and coaching. You learn more about yourself, you tend to reflect on your own habits and routines, and you provide an opportunity to learn new ways of doing things.

“People learn the most when teaching others.”


As a CEO or leader you have a huge responsibility to not only prepare your people for their work, but also prepare them for life. More than just teaching skills, you have an obligation to teach them to find and understand their purpose. Once people understand their purpose, you then have to work with them to connect it with the purpose of the company and the work they are completing.

People Are Our Greatest Assets

People are the only sustainable thing in an organization or a team. The New Zealand All Black Rugby Team’s win-rate over the last 100 years is over 75 per cent. It’s a phenomenal record, and an achievement matched by no other elite team, in any code, around the globe. However, in 2004 the All Blacks weren’t in a great place with team culture issues, low morale, disjointed purpose and declining performance.

“Better people make better All Blacks – but they also make better doctors and lawyers, bankers and businessmen, fathers, brothers, and friends.”


The team management and senior players came together and decided that they needed a fresh culture, where individual character and personal leadership were emphasized. They developed a new mantra, ‘Better People Make Better All Blacks’. This resulted in a remarkable turnaround with the team achieving a win-rate of just over 90%, and two Rugby World Cup’s, since 2004. They literally ‘swept the sheds’ and turned the focus to ‘leaving the jersey in a better place’.

There is nothing more rewarding than teaching people to become better than ourselves. Many CEO’s and leaders are afraid of the people they work with becoming better skilled, better leaders and better people than they are. It’s all about ego, and they need to realize that way of thinking is hindering the progress of both the company and themselves. As a CEO and leader, you need to learn how to create a mindset where you are proud of people growing above you, rather than being afraid of it.

“Understanding this responsibility creates a compelling sense of higher purpose. It’s a good lesson for us all: if we play a bigger game, we play a more effective game.”


When people are buying a product, they are looking for an emotional connection, rather than a material connection. Your people are at the heart of creating the emotional connection the buyers crave. It is important that you create an environment where your people are passionate about selling an experience, a new way of doing something, a feeling or a dream. As they say, ‘people sell, not products’.

People Are Our Greatest Assets

People are more interested in the ‘why you are doing’ rather than ‘what you are doing’ when it comes to joining your community, purchasing a product or doing a deal with you. Why did the company begin, why does it act and interact in the way it does, and why do your people turn up every day? Your people need to be aligned in the collective purpose of the company, be passionate about the purpose, and live and breathe it every day.

“Give a man a fish; feed him for a day.
Teach a man to fish; feed him for a lifetime.”


Enjoyment and happiness are the number one retention tools in the world. For people to enjoy their work and be happy in the workplace, they need positive relationships, purposeful work, opportunities to learn and grow, and have some ‘skin in the game’. Forget a tunnel-vision focus on the bottom line and profit aligned productivity, and begin focusing on creating an enjoyable and happy place, that people love turning up to every day.


Appreciation and recognition drive the human spirit. Confidence and self-esteem are some of the most vulnerable human characteristics. We often look for the negative things, those that aren’t going right and focus on them, rather than emphasizing the great things people are doing. If you are always focusing on the negative aspects of your companies or peoples work, you are not going to develop trust and the loyalty of your people.

“Tell me and I forget,
teach me and I will remember,
involve me and I will learn.”


Look at ways you can reward and recognize the efforts of your people, more often. This helps to build confidence and self-esteem, especially if you can create an environment where people feel appreciated for their work, while also learning how to improve in areas that need attention. Remember, without confidence it is impossible for people to perform at their best. Just watch a tennis tournament.

Your people are your greatest asset. Take the time to communicate with your people, listen to them, and ask questions that improve their understanding, and bring them closer to the purpose of the company and what they want to achieve in life. Find ways to reflect on how you interact with your people and seek new ways to communicate more effectively. You have a great responsibility!

“If you think in terms of a year, plant a seed;
If in terms of ten years, plant trees;
If in terms of 100 years, teach the people.”


Remember, people are our greatest assets.


It’s All About Trust Link
Have We Got The Hiring Process Totally Wrong? Link
Are You Leading A High Performing Culture? Link
Are Leaders Born? Link
It’s Your Story Link
Be A Rookie Link


Craig Johns SPEAKER
Craig Johns BLOG
Return to HOME