The High Performance Podcast

Episode: Micro Habits: Lando Norris' Secret Weapon + Adam Peaty's Comeback Formula (Audiobook Preview)
Hosts: Jake Humphrey & Damien Hughes
Date: February 25, 2026

Episode Overview

This episode provides an exclusive preview of two powerful chapters from Jake and Damien's new audiobook, "Microhabits." Drawing on years of interviews with elite performers, they focus on how life-changing results come from the smallest, often invisible actions—what they call "microhabits." The episode dives into two remarkable guests: Formula One Champion Lando Norris, who reveals how building strong microhabits and viewing his work as a calling enabled his ascent, and Olympic swimmer Adam Peaty, whose use of a psychological "Odysseus contract" helped him return from burnout. The lessons shared aim to motivate listeners to rethink habit formation, motivation, and the true meaning of commitment.

Key Discussion Points and Insights

1. The Power of Microhabits and Small Decisions

• Theme Introduction (02:05-04:03):
  Damien emphasizes that true high performance isn't about grand gestures or overhauling your life, but about "tiny, horrible, almost invisible behaviors"—small 5-minute decisions that, when compounded, completely transform capability.

  “The answer, more often than not, comes down to tiny, horrible, almost invisible behaviors.” – Damien (02:08)

• Microhabits are the backbone of lasting success, not flashy, headline-grabbing actions.

2. Lando Norris: Finding a Calling in the Smallest Tasks

Background (04:03-05:36):

• When meeting Lando Norris, the expectation was to talk about his racing achievements. Instead, he focused on his early days in the McLaren garages, staying late with mechanics, packing up after races, and forming a bond with his team.

Key Insights:

• Enjoyment in Hard Work:
  He chose to spend extra hours working with his team, not just for career advancement but for genuine enjoyment and relationship-building.

  “There was enjoyment in it and there's the bonus of working with the team more...I didn't know at the time, but I guess more likely to be in the racing seat a couple years later.” – Lando Norris (05:36)

• Work Orientation Theory:
  The hosts reference Dr. Amy Wrzesniewski’s research on work orientation—seeing work as a job, career, or calling.
• Job Crafting:
  Listeners are encouraged to reframe menial tasks for greater meaning, using the example of a hospital cleaner who saw her job as “a healer.”

Memorable Quote:

“The overall lesson: Don’t get a job, create a calling.” – Narrator (09:44)

Takeaway:

• Whether you're a race car driver or a cleaner, the depth of connection and meaning you bring to your work is a choice—an act of framing and mindset.

Timestamps:

• Story intro & Lando’s habits: 04:03-05:54
• Work orientation/job crafting discussion: 05:54-09:44

3. Adam Peaty: The Odysseus Contract & Overcoming Burnout

Background (09:57-11:06):

• Olympic champion Adam Peaty shares how his apparent invincibility gave way to a period of deep struggle and breakdown before the 2024 Olympics.

Key Insights:

• Reaching Breaking Point: Peaty describes physical and emotional breakdown after intense training—culminating in admitting, for the first time to his coach, "No, I'm not okay."

  “My goggles are filled with tears...I was like, no. And that's the first time I've ever said no.” – Adam Peaty (11:50 & 11:58)

• Stepping Away & Seeking Perspective:
  Taking time off from the sport allowed him to confront whether he truly wanted to continue, questioning if pursuing the Olympics was still worthwhile.

• The Odysseus Contract:
  Drawing on Greek mythology, Adam constructed his own “Odysseus contract” to combat temptation and doubt—setting clear boundaries and commitments, and binding himself to them.

  “It draws on this story's acknowledgment that we're all weak and human and often, when faced with temptation, likely to fall if we create a constraint.” – Narrator (12:30)

The Three Contract Questions:

1. What is the cost?
2. Do you want to pay the cost?
3. What will you regret if you don’t?

• Not Just Sacrifice, but Choice: Adam reframed sacrifice as a personal choice.

  “Everyone throws around the word sacrifice. I don't believe it is a sacrifice, because it's my choice to be there.” – Adam Peaty (14:20)

• Seeking Counsel:
  He consults Michael Phelps about coming back from retirement:

  “Basically, forget all the bullshit. What does your heart tell you?” – Michael Phelps, quoted by Adam Peaty (15:39)

• Defining Success: Ultimately, Peaty embraces that success is about internal effort and the journey, not medals.

  “I'm not crying because I've come second...I'm crying because it took so much to get here.” – Adam Peaty (16:46)

Timestamps:

• Peaty’s crisis & breakdown: 10:34-12:12
• Odysseus contract & three questions: 12:30-14:20
• Counsel with Phelps & deeper meaning: 15:14-17:07
• Commitment contracts science: 17:27-19:00

4. The Science Behind Commitment Contracts

• Effective habit change requires three elements: a clear goal, accountability (a referee), and a meaningful incentive.
• Data show that combining both accountability and financial stakes raises success rates of habit formation to nearly 80%.
• These microhabits and contracts aren't just for elite athletes—listeners are encouraged to apply them in personal, professional, or family life.

Notable Quotes & Memorable Moments

• On Microhabits:

  “It's not the headline grabbing moment, but the small, deliberate choices that precede them.” – Damien (19:15)

• On Olympic Pressure:

  "People do see, especially Olympic games, the 1% of what it takes... They don't see the 99.9% in the dark. And those are the dark moments that are going to make or break you." – Adam Peaty (18:28)

• Key Microhabit Challenge:

  “Once a week, just once, find some time to sit down and ask yourself the three questions that Adam Peaty's coach put to him. What's the cost? Am I willing to pay it? And if I don't, what will I regret?” – Damien (19:15)

Important Timestamps

| Segment | Timestamp | |-------------------------------------------|--------------| | Episode theme/setup & microhabits intro | 01:34–04:03 | | Lando Norris’ story & job crafting | 04:03–09:57 | | Adam Peaty’s breakdown & comeback | 09:57–19:00 | | Science of commitment contracts | 17:27–19:00 | | Closing reflections & microhabit tip | 19:00–21:11 |

Episode Flow and Useful Takeaways

• The episode maintains an honest, motivational tone—emphasizing quiet discipline and personal agency over quick fixes.
• Both Norris and Peaty illuminate that elite performance is rooted not in extraordinary events, but in a deep commitment to the process: reframing everyday effort as meaningful, and using contracts or microhabits to get through adversity.
• The actionable takeaway: Routinely reflect on what you’re willing to pay for your goals, and create your own "Odysseus contracts"—even if the stakes are personal, not Olympic.