The compensation, if you’re willing to put in the time, is that you can achieve excellence at nearly anything, and you can change almost any behavior, even basic personality traits. That’s a very empowering notion, and I think it has the potential to inspire all kinds of people to pursue excellence in any field that interests them, without worrying about whether or not they have so-called “natural gifts.”

Q: You have been spearheading years of research through your company, The Energy Project, and you have some hard numbers for a problem that has been difficult, in many ways, to substantiate. What’s the most compelling thing you've discovered?

A: I think it has to be realizing the mountain of evidence pointing to a better, more efficient, more sustainable way of working. For the past two centuries, the model in organizations has been “more, bigger, faster.” The person who works the longest hours gets the rewards. In reality, human beings are not meant to operate like computers: at high speeds, continuously, for long periods of time. Rather, we’re designed to "pulse"--to move rhythmically between spending and renewing energy.

We’re far and away more productive when we work in relatively short uninterrupted bursts of no more than 90 minutes, followed by a period of true renewal and recovery. Interestingly, the more you practice renewing, the better you get at it, and the quicker it occurs. The implications of this discovery are profound. It means that we are capable of getting more done, in less time, at a higher level of quality by working fewer overall hours, but more strategically. By adopting this wiser way of working, we can be more productive, more sustaining, and ultimately happier. That’s good for us and good for employers.

Q: What are the keys to doing anything well?

A: There are four, and I'll tick through them quickly.

1.  Get enough sleep. Get a minimum of seven to eight hours a night, so you’re fully rested when you go to work. The best violinists in Anders Ericsson’s famous study, for example, reported that other than practice, sufficient sleep is the single most important factor in improving as violinists. It’s also key to renew intermittently through the day. The best violinists also take a 20-30 minute nap every afternoon. Even if you can’t do that, be sure to get away from your desk at least three to four times a day.

2.  Do the most important work first every morning. That’s typically when you have the most energy, and the fewest distractions. And do it without interruption, because focusing on one thing at a time not only is more efficient, it also makes it possible to achieve greater depth and do higher quality work.

3.  Cultivate positive emotions. We perform best when we feel best. All day long we experience challenges that influence how we feel. Become more aware when you’re moving into negative emotions--what we call the “Survival Zone.” Take a moment to reset yourself--a couple of deep breaths is a good start. Refocus your attention on what you can feel good about. Ask yourself a question like “What’s right in my life?” and take a minute to write down a few examples.

4.  Pursue your passion. Don’t settle for something that doesn’t make you feel excited to get up in the morning. You may not be able to find the perfect job, but that doesn’t mean you should settle for whatever happens to be available. What do you do best? What do you enjoy most? What sort of work would give you a greater sense of meaning? Take the time to identify what ideal looks like. And then make that your aspiration. Don’t let others--or circumstances--define you. Define yourself from the inside out, and use the energy that generates to pursue more of what you really want.