Minus 1: The Leadership Strategy to Beat Decision Fatigue
By Craig Johns
Feeling Mentally Exhausted by Midday? You’re not alone—and it’s not because you’re lazy. It’s because your brain is overloaded.
Every decision you make—from what to wear to how to lead—drains your cognitive fuel. The more you decide, the more fatigued and reactive you become. It’s called decision fatigue, and it’s the hidden enemy of high performance.
The Hidden Cost of Constant Decision-Making
Ever feel mentally drained before lunch? That bone-deep exhaustion isn’t just about being busy—it’s decision fatigue. Every choice you make throughout the day—what to wear, how to reply to an email, which meeting to prioritise—adds to your cognitive load. And the more decisions you pile on, the more your mental capacity erodes, leaving you tired, stressed, and less effective as a leader.
Subtract to Lead Smarter – Minus 1
High performance leadership isn’t about doing more. It’s about making room to think clearly. The Minus 1 strategy is simple: remove just one decision from your day. Ask yourself each morning: What’s one choice I can eliminate today? It could be automating your lunch, creating a meeting-free afternoon, or setting a default outfit. Fewer decisions mean more clarity, energy and focus where it really matters.
The Brain’s Breaking Point
Cognitive load, operates like a bathtub. Each decision adds a bit more water. Eventually, it overflows—and so do your stress levels. Research by Baumeister, R. F., & Tierney, J. (2011) in neuroscience shows that excessive decision-making drains the prefrontal cortex, reducing our ability to regulate emotions, solve problems, and think strategically. Leaders are especially vulnerable because they face hundreds—sometimes thousands—of micro-decisions daily.
The Obama Effect
Former President Barack Obama famously wore only grey or blue suits during his presidency. Why? He eliminated trivial decisions so he could focus on the ones that mattered. “You’ll see I wear only grey or blue suits,” he said. “I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.” That’s Minus 1 in action—protecting his cognitive capacity for decisions that shaped a nation.
What’s Your Minus 1?
As a leader, your clarity is your edge. Don’t let it be drained by decisions that don’t deserve your energy. Today, choose your Minus 1. Remove one decision, regain one degree of clarity. Lead with less. Lead with purpose.
Comment below — I’d love to hear which strategy resonated with you the most
Because the leaders who shape the future, are the ones who start the day the energy way
Craig is a 10x National Champion, International coach and CEO turned high performance leadership expert, international speaker and and Inspiring Great Leaders Podcast host.
He is the CEO & Managing Partner of Speakers Institute Corporate, a high performance leadership expert, and a leadership, high performance and workplace culture keynote speaker.
Learn more about how Craig is working with a diverse team of exceptional human beings to inspire great leaders at www.speakersinstitutecorporate.com.
Book Craig as a Keynote Speaker and learn how to become a high performing leader by going to www.craigjohns.com.au for more on the Gravity of Leadership, PRIDE, Break The CEO Code and Atomic Pressure.
READ MORE ARTICLES
What Can The Olympics Teach Us About Leadership? Link How Can CEO’s Carry The Torch? Link Harmony Is The Handbrake To High Performing Teams Link Courageous Conversations Link What Is High Performance Link Relentless Without Being Ruthless Or Reckless Link How Gravity of Leadership Effects Your Impact Link Beyond The Comfort Zone Link
The Ultimate Performance Code: 10 Strategies That Separate Leaders From the Rest
By Craig Johns
Have you wondered why some people get stuck on good, when others are able to achieve greatness.
Recently I researched the high performance strategies across 31 different roles. These included Olympians, Navy Seals, Michelin star Chef’s, Surgeons, Speakers, Singers and CEO’s.
Soon, I will release the Ultimate Guide to High Performance, where we will unpack the top 10 high performance strategies in each field.
For now, I would like to give you a sneak peak into the top 10 overall high performance strategies when you combine all 31 roles.
1. Mental Toughness & Resilience
Most leaders overestimate their ability to push through adversity until they hit burnout or breakdown.
A-Type, highly driven leaders are constantly in high pressure situations and high stakes moments. When dealing with constant change, adversity, defeat and crisis, they are constantly required to find a way to pick themselves, dust themselves off and get back on the horse.
We have found that when you build a mental toolkit for navigating setbacks and pressure you can maintain momentum.
The Navy SEALs train resilience under simulated failure to perform in life-threatening conditions. Elite leaders do the same — minus the battlefield.
Julie, a founder I coached, faced public failure after a failed launch. Instead of retreating, I worked with Julie to map out her emotional response, identify lessons, and redefine her leadership story. Three months later, she raised her next round of funding and has now gone on to triple the size of her business.
Activity: Write down three past challenges you overcame. What did you learn? Now, define a “resilience protocol” for your next obstacle.
2. Goal Setting & Progression
Many leaders have vision, but no traction. Ambition without alignment leads to stagnation.
You can’t climb to the top of a ladder in one step. Its the same when setting a vision. I have found that when you break big goals into micro-milestones with clear checkpoints, you increase the likelihood of achieving your goals. Not only that you are able to accelerate the change as you can see the progress.
Many Olympians use goal ladders where they build long-term goals into daily execution plans to create measurable progress.
One executive client, Sam, I worked with had a 5-year vision but zero movement. Once we mapped monthly goals into weekly actions, Sam increased productivity by 28% in Q1 alone.
Activity: Take one big goal. Break it into 12 monthly and 4 weekly steps. Block time weekly to execute your weekly goals.
3. Unwavering Focus & Prioritisation
In a noisy, hyperconnected world, attention is a competitive advantage. Most leaders are reactive, not focused.
When you learn how to be proactive and responsive versus being reactive, your productivity and performance as a leader will go to the next level. I have found that when you create sacred “deep work” time and ruthlessly prioritise what drives results, you will find a heightened level of energy, focus and productivity
High performers across aviation, sport, and technology eliminate distractions to sustain peak decision-making under pressure. What we know if then when you have 100% clarity on your vision, dream and goal, then you start saying NO to anything that distracts you from achieving the outcome.
I met Peter, a senior leader, who was working an average of 60+ hours a week but struggling with results. After understanding Peter’s weekly schedule, we introduced a daily 90-minute focus sprint. This helped Peter reclaim 10 hours weekly and to his surprise elevated output quality.
Activity: Schedule a 90-minute no-distraction block daily. Preferably at the beginning of each day, to avoid distractions. Identify your #1 priority the night before and protect it.
4. Adaptability & Agility
Have you noticed that change exposes rigidity. With change never been this fast and will never be this slow again, leaders who resist adaptation fall behind quickly.
Your brain is like a muscle. It adapts when you stress it. Stress it too much and it overloads and fails. Don’t stress it enough and it goes weak. Train your agility muscle by proactively preparing for disruption.
Fighter pilots use “what-if” protocols before every mission to improve adaptability in-flight. They think about all different challenge they may face from wind, terrain, engine failure to surprise attacks.
One of my clients Laura, a marketing director, faced a budget cut mid-campaign. Laura was prepared and mapped out 3 alternative plans. Within 24 hours, Laura was able to pivot and still hit KPIs, which led to pay rise.
Activity: Identify a strategy that is important to you. Choose one part of your strategy. Write a “Plan B & C.” Run a pivot simulation once this month so that when change is thrust upon you, you are ready to action immediately.
5. Teamwork & Building Strong Networks
Many leaders over-rely on their own expertise, underestimate the effects of those they listen to and don’t leverage relationships well.
High-impact leadership is a team sport. Cultivate your support system intentionally by creating a high value team of advisors. Your proximity is power.
Dr Robert David McKenzie from the University of Pensilvania studied high performers from different elite fields to identify what was the common characteristic among them that separated them from everyone else. To his surprise he discovered that it was their circle of reference. The people they lend their ear to for advice, feedback, encouragement and agitation for growth.
David, a professional speaker, I coach was stuck and not getting enough keynote speaking opportunities to survive. I sat down with David and asked him to write down the 10 people he spends his most time with and who he listens to. I then asked David to identify 5 people, who may or may not be on that list, who he trusted and respected. They needed to have the skills to guide, mentor and coach him in areas that he wanted, but didn’t have yet. Within 8 weeks of auditing and strengthening David’s network, he was able to double his keynote speaking bookings for 2024.
Activity: List the top 10 people who you spend the most time with. Identify who you need to have in your top 5. Fill the remaining spaces in your top 5 who you need to connect or deepen ties with this week.
6. Physical & Mental Preparation
Leaders often show up for the performance moment unprepared — physically, mentally, or emotionally.
I have found that when you schedule, focus and invest in your energy, you can show up in a peak state of mind. High performing leaders build rituals that prime their mind and body for peak performance.
Formula 1 drivers, surgeons, and elite speakers use pre-performance rituals to snap into a peak state of mind and get into flow, every time.
Recently I met with Varsha, a client who struggled with high-stakes presentations, who found his performance and mindset was inconsistent when pitching his products in the medical field. We identified that Varsha had no pre-pitch performance routine. Varsha adopted a 10-minute ritual (walk, box breathing breathwork, power pose). Within 2 months Varsha was able to closed $1.2M investment.
Activity: Design a 10-minute pre-performance routine. Ensure it has a physical, mindset and emotional component to it. Use it before any major presentation, meeting, or event this week.
7. Emotional Regulation & Self-Awareness
Have you ever felt frustrated that your emotions get the better of you in high pressure moments? Unregulated emotions erode decision-making, credibility, and trust.
Leaders with high emotional intelligence and regulation strategies are able to outperform leaders who don’t. I have found that when you strengthen self-awareness through regular check-ins and emotional labeling you are able to regulate your emotions and control the outcome.
Neuroscience shows naming your emotions reduces their intensity and sharpens executive function.
Justin a chief Operating Officer I worked with was known to have erratic mood swings in the workplace. We began tracking Justin’s mood 3x daily. Justin quickly saw how poor sleep correlated with irritability and uncontrolled outbursts. We implemented morning breathwork and night time meditation to Justin’s daily routine. He quickly noticed how calm he was under pressure and that he was more positive every day.
Activity: Pause 3x/day. Name your emotional state. Track triggers and note your reaction. Adjust with awareness.
8. Innovation & Continuous Improvement
Have you ever noticed that we cling on to what’s working, until it’s too late.
We you embed constant improvement as a non-negotiable habit, you stay ahead of the curve.
Google’s 20% time, athlete review sessions and weekly feedback loops all point to this truth: feedback fuels growth.
Working with the Executive team of the number one fitness franchise brand in Australia, we embeded a one minute debrief policy after every meeting. Each meeting a different team member was identified to deliver the one minute debrief. Their role was to share one GEM (something the team are doing well) and one OPPORTUNITY (an area they can improve). Not only did it enhance the feedback culture of the company it also led 3 key innovations in the last 3 months.
Activity: Choose one area of your leadership. Upgrade it 1% this week. Keep a “growth log” to track.
9. Rest, Recovery & Self-Care
Leaders glorify hustle. unfortunately the gains are short term. The fatigue associated costs clarity, creativity, and presence.
Recovery is performance. When you learn how to recover with purpose by building systems that restore your energy, you performance increases.
Top-tier athletes, CEOs, and military leaders schedule downtime as seriously as work time. Schedule your energy is their mantra and then schedule recovery first.
Cyrus, a client on the brink of burnout learned to protect Sunday nights, daily movement, and screen-free time. His energy returned and so did Cyrus’s sharp thinking.
Activity: Identify 3 energy-restoring habits. Schedule them this week. Rate your energy daily for 7 days.
10. Strategic Risk-Taking & Opportunity-Seizing
Their is no growth in comfort. Actually, I lie. Your laziness and waistline do! Comfort zones feel safe, but they quietly kill growth.
Learn to identify and pursue risks, and lean into the uncomfortable where the upside outweighs the fear.
From Elon Musk to elite athletes, top performers have failed more times than any of us. They take more strategic risks — not reckless ones.
In 2023, I was working with a client Tom. Tom hesitated to pitch a Fortune 500 partner. After we mapped the risk/reward, Tom took the shot. It became Tom’s largest contract to date.
Activity: Identify one opportunity you’ve been avoiding. Use a simple risk/reward map. Take one step this week.
Final Thought
Your gravity of leadership isn’t about doing more — it’s about doing what matters most, with clarity and consistency. These 10 strategies don’t just create performance. They create alignment. They build momentum. They set you apart.
Pick one strategy. Try the activity. Then do it again — this time, stronger.
Comment below — I’d love to hear which strategy resonated with you the most
Because the leaders who shape the future, are the ones who start the day the energy way
Craig is a 10x National Champion, International coach and CEO turned high performance leadership expert, international speaker and and Inspiring Great Leaders Podcast host.
He is the CEO & Managing Partner of Speakers Institute Corporate, a high performance leadership expert, and a leadership, high performance and workplace culture keynote speaker.
Learn more about how Craig is working with a diverse team of exceptional human beings to inspire great leaders at www.speakersinstitutecorporate.com.
Book Craig as a Keynote Speaker and learn how to become a high performing leader by going to www.craigjohns.com.au for more on the Gravity of Leadership, PRIDE, Break The CEO Code and Atomic Pressure.
READ MORE ARTICLES
What Can The Olympics Teach Us About Leadership? Link How Can CEO’s Carry The Torch? Link Harmony Is The Handbrake To High Performing Teams Link Courageous Conversations Link What Is High Performance Link Relentless Without Being Ruthless Or Reckless Link How Gravity of Leadership Effects Your Impact Link Beyond The Comfort Zone Link
Exploratory Visualisation — Imagine new possibilities.
Reflective Visualisation — Rewatch your best performances and embed excellence.
Your mind is like a puppy: If you don’t train it, it will crap on everything.
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Research in neuroscience shows the brain doesn’t fully distinguish between real and vividly imagined experiences.
Mirror neurons activate whether you’re actually doing something or just visualising it.
Michael Phelps, the greatest swimmer in history, didn’t just visualise winning.
He visualised everything that could go wrong — even his goggles filling with water — and mentally rehearsed how he’d stay calm, focused, and execute under pressure.
When it actually happened at the 2008 Olympics, he didn’t panic. He won.
The difference between good and great isn’t just talent — it’s mental preparation.
Michael Phelps is a master of Visualise the Change
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In 2018, I found myself stuck.
Externally, things looked good: career success as a CEO, achievements, government recognition.
Internally, I was running a race with a handbrake on.
I didn’t lack skill. I lacked belief.
A mentor challenged me to close my eyes and visualise the version of me I wanted to become:
How would I walk into the room?
How would I speak?
How would I feel under pressure?
Every day, I spent five minutes rehearsing the new me — not just when I was motivated, but especially when I wasn’t.
I didn’t wait to feel ready. I trained my brain to be ready.
That daily commitment rewired my patterns. My results shifted.
More importantly, I shifted.
I made the shift to owning my own business charging 400% more than previous
I co-created one of the fastest growing corporate training companies on the planet during covid.
I became unstoppable.
I learn’t how to Visualise the Change
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If you want to change your life, you must first change your mind:
Visualise who you want to become.
Practice daily, especially when you don’t feel like it.
Focus not just on outcomes, but on how you think, feel, and perform under pressure.
Acknowledge effort, not just outcomes.
Train your mind as seriously as you train your skills.
Question for you today:
What’s one situation you’ve been struggling with, and how will you start visualising yourself showing up differently?
Because the leaders who shape the future, are the ones who master their minds first.
Craig is a 10x National Champion, International coach and CEO turned high performance leadership expert, international speaker and and Inspiring Great Leaders Podcast host.
He is the CEO & Managing Partner of Speakers Institute Corporate, a high performance leadership expert, and a leadership, high performance and workplace culture keynote speaker.
Learn more about how Craig is working with a diverse team of exceptional human beings to inspire great leaders at www.speakersinstitutecorporate.com.
Book Craig as a Keynote Speaker and learn how to become a high performing leader by going to www.craigjohns.com.au for more on the Gravity of Leadership, PRIDE, Break The CEO Code and Atomic Pressure.
READ MORE ARTICLES
What Can The Olympics Teach Us About Leadership? Link How Can CEO’s Carry The Torch? Link Harmony Is The Handbrake To High Performing Teams Link Courageous Conversations Link What Is High Performance Link Relentless Without Being Ruthless Or Reckless Link How Gravity of Leadership Effects Your Impact Link Beyond The Comfort Zone Link
