Undo Podcast Summary: "Why Giving Less Than 100% is Better for Your Health"

Podcast Information:

• Title: Undo – How history's outliers got stuff done
• Host: Mark Steadman
• Episode: Why giving less than 100% is better for your health
• Release Date: May 4, 2025

1. Introduction: Challenging the 110% Ethos

Mark Steadman opens the episode by confronting the pervasive "give it 110%" mentality often touted in workplaces and by influencers. He criticizes this approach as not only insensitive but fundamentally flawed, setting the stage for a deep dive into more sustainable productivity methods.

Mark Steadman [00:00]: "If you're not giving it 110%, maxing the envelope, tilting the paradigm and shifting into ninth gear, you're in the wrong job and you should quit and do something you're truly passionate about."

2. The 85% Rule: Insights from Elite Athletes

Steadman introduces the concept of the 85% Rule, inspired by legendary athlete Carl Lewis. Unlike the all-or-nothing approach, the 85% Rule emphasizes maintaining high performance without reaching the exhaustion point that leads to burnout.

• Carl Lewis's Approach: Mark details Carl Lewis's consistent pacing strategy, where Lewis avoids the initial sprint-heavy start that often leaves other competitors fatigued. Instead, Lewis maintains a steady, relaxed pace, allowing him to outperform sprinters who expend all their energy early on.

Mark Steadman [07:20]: "The 85% rule is that sweet spot, that Goldilocks zone, where the work is just hard enough that it keeps you engaged but not too hard that it stresses you out."

3. Beyond Athletics: Applying the 85% Rule to Everyday Life

The episode explores how the 85% Rule can be integrated into various aspects of daily life, including work, diet, and personal habits.

• Work and Productivity: Steadman explains that striving for 100% effort in professional settings often leads to burnout. Instead, aiming for 85% allows individuals to remain productive and engaged without exhausting their mental and physical resources.

Mark Steadman [09:57]: "If you're relishing the challenge, chances are you're going at the right clip. If it's boring, you need more stimulation. If it's doing your head in, then it's time to back off."

• Diet and Habits: Adopting the 85% mindset in dietary practices can make sustaining healthy eating habits easier. For instance, allowing a cheat day each week prevents the all-or-nothing mentality that typically leads to failure in maintaining a balanced diet.

Mark Steadman [09:59]: "If you eat three healthy meals a day to help you achieve a calorie deficit, having a cheat day once a week runs to just over 85%."

4. The Science Behind the 85% Rule

Steadman delves into the neurological and psychological foundations of why the 85% Rule is effective.

• Flow State and Headroom: Drawing from previous episodes, he ties the 85% Rule to the concept of "flow," where individuals perform optimally when challenged but not overwhelmed.

Mark Steadman [09:59]: "Flow is about ease, not going full throttle, balls out, guns blazing. You're aware of your surroundings. You have what we call headroom."

• Research Insights: Referencing a 2019 study, Steadman highlights how allowing a margin for error (getting things wrong about 15% of the time) enhances learning and performance, demonstrating that balance fosters better outcomes than relentless perfectionism.

5. Practical Implementation: Balancing Effort and Relaxation

The episode offers actionable strategies for applying the 85% Rule in various scenarios.

• Before High-Effort Tasks: Techniques such as burning off excess energy through physical activity can help maintain the relaxed state necessary for optimal performance.

Mark Steadman [10:06]: "He suggests burning off some of that energy before you need it. Moving your body can help you reduce what you've got in the tank so you don't come off with too much intensity."

• Personal Anecdotes: Steadman shares his experience with podcasting, illustrating how dialing back effort in certain areas can lead to more genuine and sustainable engagement.

Mark Steadman [16:29]: "The idea of the 85% rule is that it's all about that sense of effortlessness. If you can hear the effort in something, it becomes less enjoyable."

6. Real-World Examples: High Performers Embracing the 85% Rule

Steadman cites other notable figures who advocate for giving less than 100%, reinforcing the universality and effectiveness of the approach.

• Hugh Jackman and Usain Bolt: Both personalities exemplify the 85% Rule in their respective fields, demonstrating that top-tier performance does not necessitate total exhaustion.

7. Conclusion: Embracing Sustainable Productivity

Mark Steadman wraps up by reiterating the importance of balancing effort to maintain long-term productivity and well-being. He encourages listeners to evaluate their own efforts and consider where they might benefit from adopting the 85% mindset.

Mark Steadman [16:29]: "The idea of the 85% rule is that it's all about that sense of effortlessness. If you can hear the effort in something, it becomes less enjoyable."

Steadman invites listeners to engage further with the podcast through Patreon, offering bonus content and community interaction to deepen their understanding and application of these productivity principles.

Key Takeaways:

• Avoid the 100% Hustle: Striving for less than total effort can prevent burnout and sustain long-term productivity.
• Embrace the 85% Rule: Finding a balance where you're challenged but not overwhelmed leads to optimal performance.
• Apply Across Life: Whether in work, diet, or personal habits, maintaining this balance fosters better outcomes and well-being.
• Scientific Backing: Studies support that a margin for error enhances learning and adaptability.
• Practical Strategies: Activities that reduce unnecessary tension and allow for relaxation support the 85% approach.

Notable Quotes:

• Mark Steadman [00:00]: "If you're not giving it 110%, maxing the envelope... you're in the wrong job and you should quit and do something you're truly passionate about."
• Mark Steadman [09:57]: "If you're relishing the challenge, chances are you're going at the right clip."
• Mark Steadman [16:29]: "The idea of the 85% rule is that it's all about that sense of effortlessness."

By exploring the balance between effort and sustainability, this episode of Undo offers valuable insights into how historical outliers achieved greatness without succumbing to the pressures of overexertion. Listeners are encouraged to rethink their approach to productivity, emphasizing quality and well-being over sheer quantity of effort.