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

Episode Release Date: May 4, 2025
Host: Mark Steadman
Podcast: Undo – How history's outliers got stuff done

Introduction: Challenging the 110% Mentality

In this episode, Mark Steadman confronts the pervasive "give it 110%" ethos prevalent in modern workplaces and self-improvement narratives. He critiques the relentless push for maximum effort, suggesting that it's not only unsustainable but also detrimental to overall well-being.

"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."
(00:00)

The Burnout Crisis

Mark highlights the alarming statistics surrounding burnout, emphasizing its real and measurable impact on workers. Referencing a 2022 report, he notes that one in four workers experience symptoms such as fatigue, difficulty concentrating, and loss of motivation.

"Burnout is real and it's measurable. A report in early 2022 showed that one in four workers were experiencing symptoms like fatigue, difficulty concentrating, loss of motivation, headaches, tummy aches and difficulty concentrating."
(00:58)

He attributes the "give it all you got" mentality to the darker, less humane facets of capitalism, citing behavioral scientist Thomas Curran's decade-long research.

"The 'give it all you got' mentality horrible bosses perpetrate is capitalism at its darkest and least humane."
(01:42)

Introducing the 85% Rule: Lessons from Carl Lewis

Mark introduces Carl Lewis, an American track and field legend, as a prototypical example of someone who excels without exerting 100% effort at all times. Lewis, known as the "master finisher," amassed nine Olympic gold medals and numerous world records over his illustrious career.

"Carl Lewis is the track and field athlete with nine Olympic gold, one silver and 10 World Championship medals to his name."
(03:00)

Lewis's strategy, often referred to as the 85% rule, involves maintaining a consistent, relaxed pace rather than expending all his energy upfront. This approach allows him to outperform competitors who may start strong but tire later in the race.

"If you watch the start of one of his races, he's by no means the first out of the block... everyone else is slowing down and he's just running at the same consistent pace."
(04:30)

Sports therapist Andy Kidd explains that this method hinges on trust—trusting oneself to manage energy reserves effectively.

"Can you trust yourself to start off at the back of the pack knowing you'll be able to sustain that pace and ultimately triumph over those that went off like a rocket."
(05:10)

Real-World Illustration: The Cup Stacking Race

To further elucidate the 85% rule, Mark recounts a cup stacking race he observed. In this challenge, one participant starts by collecting cups closest to him, making rapid progress initially but slowing down as fatigue sets in. Conversely, the other competitor begins with the distant cups, warming up and maintaining a steady pace, ultimately winning the race.

"The guy on the left is clearly ahead... but as the race continues, he gets more and more fatigued... Meanwhile, the other guy is only now getting warmed up... He wins."
(06:25)

This example underscores the effectiveness of sustainable effort over initial bursts of high energy.

Flow and Headroom: The Science of Optimal Performance

Mark connects the 85% rule to the concept of flow, a state where activities feel natural and unstrained, allowing for greater awareness and adaptability.

"Flow is about ease, not going full throttle, balls out, guns blazing... You have what we call headroom."
(08:15)

He explains that maintaining headroom—mental and physical space—enables individuals to think clearly, engage with their environment, and make better decisions.

Applying the 85% Rule to Lifestyle Choices

Extending beyond work and athletics, Mark discusses how the 85% principle can be applied to personal habits, such as diet. He advocates for incorporating "cheat days" to prevent the all-or-nothing mindset that often derails long-term goals.

"Instead of aiming to eat nothing but healthy food for every meal, why not give yourself a day off? Having a cheat day once a week runs to just over 85%."
(10:45)

This approach fosters sustainability by allowing occasional indulgences, making it easier to adhere to healthy routines overall.

High Performers Embracing the 85% Ethic

Mark cites other high achievers like Hugh Jackman and Usain Bolt who embody the 85% rule. Despite common perceptions of these figures operating at peak capacity, they actually maintain a balanced effort to ensure longevity and consistent performance.

"Lewis isn't the sole outlier. Hugh Jackman has also talked about giving it 85%... Usain Bolt is seen as an exemplar."
(12:30)

Practical Strategies for Implementing the 85% Rule

Drawing from entrepreneur Sunil Gupta’s insights, Mark offers actionable advice on calibrating effort in various scenarios, such as presentations or meetings. Gupta suggests that aiming for around 70% effort can enhance effectiveness without draining energy reserves.

"If you're on stage giving a talk and you elect to give it 100%, that leaves no room to assess whether people are engaged... you might have scant energy left to shake hands."
(14:50)

Additional strategies include:

• Burning Off Excess Energy: Engaging in physical activities to reduce adrenaline and prevent overexertion during tasks.

  "He suggests burning off some of that energy before you need it."

(16:20)

• Balancing Peak Performance: Recognizing that moments of high intensity are necessary but should be interspersed with periods of lower effort to maintain overall productivity and health.

Neuroscience Insights: Optimal Learning and Performance

Mark references a 2019 study by Loren Gold on monkeys, revealing that optimal learning occurs when there's a 15% error rate. This finding parallels the 85% rule, indicating that our brains thrive when appropriately challenged but not overwhelmed.

"We learn the fastest when we're allowed to get things wrong around 15% of the time."
(19:35)

This scientific backing reinforces the notion that striving for perfection can be counterproductive, while embracing manageable challenges fosters growth and efficiency.

Recognizing and Adjusting Your Effort Levels

To determine whether you're operating at the ideal effort level, Mark advises:

• Assessing Challenge vs. Boredom: If tasks feel engaging and stimulating, you're likely at the right effort level. If they're either too easy or overly stressful, adjustments are needed.

  "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."

(20:50)

• Allowing for Flexibility: Understanding that different tasks and situations require varying levels of effort, and being adaptable is key to maintaining the 85% balance.

Conclusion: Embracing the 85% for Sustainable Success

Mark Steadman wraps up by reiterating that the pursuit of maximum effort is neither necessary nor beneficial for sustained productivity and health. By adopting the 85% rule, individuals can achieve a harmonious balance between exertion and rest, leading to more consistent and enjoyable success.

"The key is in the relaxed attitude... sometimes you've got to look at yourself and go, does this spreadsheet really need me to be at 100% right now? Or could I maybe dial it back a notch?"
(22:15)

Mark encourages listeners to implement the 85% rule across various facets of their lives, from work to personal habits, to unlock a more balanced and effective approach to productivity.

Notable Quotes:

• Mark Steadman: "Burnout is real and it's measurable." (00:58)
• Mark Steadman: "Flow is about ease, not going full throttle, balls out, guns blazing." (08:15)
• Mark Steadman: "If you're relishing the challenge, chances are you're going at the right clip." (20:50)

Further Resources:

• Behavioral Scientist Thomas Curran's Research on Burnout
• Sunil Gupta’s Strategies on Effort Calibration
• Study by Loren Gold on Perceptual Learning in Monkeys

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