The 10% Edge: Science-Backed Strategies for High Performance and Well-Being

Carl Kurt
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Welcome to The 10% Edge—the podcast for ambitious achievers who want to break through plateaus, amplify their impact, and thrive in every area of life.Hosted by Carl Kurt, The 10% Edge delivers research-backed strategies, actionable insights, and inspiring stories to help you unlock focus, energy, and resilience. Whether you’re a leader, entrepreneur, or professional striving for the next level, this podcast is your guide to creating measurable progress without sacrificing what matters most.Each week, tune in for: Solo episodes that break down the science of productivity, resilience, and sustainable success.Expert interviews offering practical tools and lessons from leaders who’ve been in your shoes.The 10% Edge isn’t about doing more—it’s about doing what matters, aligning your actions with your goals, and turning small improvements into extraordinary outcomes.Ready to gain your edge? Subscribe now and let’s start scaling your success one step at a time.

Episodes

  1. When To Quit: The Science and Practice of Letting Go for Career Success

    15 APR

    When To Quit: The Science and Practice of Letting Go for Career Success

    In this episode of "The 10% Edge," host Carl Kurt dives into the science-backed art of strategic quitting, revealing how letting go of certain goals can actually accelerate your success. Inspired by research from Carsten Wrosch and his team, Carl shares his personal journey from corporate burnout to building The 10% Edge, illustrating how quitting a prestigious but unfulfilling job was the catalyst for a more rewarding career. Listeners will discover that strategic disengagement isn't about giving up easily; it's about wisely reallocating resources to align with core values and achieve greater overall success. Carl unpacks the "Elastic Edge Principle" and the "Phoenix Pivot," offering a fresh perspective on resilience and adaptability. He contrasts the "Stubborn Persistence" approach with the "Flexible Adapters" and highlights the benefits of reduced stress and increased emotional resilience associated with strategic disengagement. This episode provides actionable steps to implement strategic goal disengagement in your own life. Carl guides listeners through auditing their goals, scaling back strategically, pivoting with purpose, cultivating alternative goals, and practicing self-compassionate closure. By mastering these practices, you can laser-focus on what truly matters, turbocharge productivity, build resilience, and maintain work-life balance without burning out. Outcome: Listen to this episode to learn how to strategically quit goals that no longer serve you, freeing up time and energy for pursuits that align with your values and drive you toward greater success and well-being. Main Topics Covered The science behind goal disengagement and its impact on stress levels and emotional resilienceThe importance of aligning goals with core values for sustained motivation and fulfilmentPractical strategies for auditing goals and identifying those that are no longer serving youHow to scale back strategically and pivot with purpose to maintain forward momentumThe value of cultivating alternative goals and practicing self-compassionate closureReal-world examples and personal anecdotes to illustrate the power of strategic quitting Ready to master the art of strategic quitting and unlock your next level of success? Download the free Quick Action Cheat Sheet at TenPercentEdge.com/FreeResources for a step-by-step guide to implementing these powerful practices.

    25 min
  2. How To Rewire Your Brain: Unlocking Simple Strategies for Peak Performance

    8 APR

    How To Rewire Your Brain: Unlocking Simple Strategies for Peak Performance

    Have you ever driven home on autopilot, forgetting to pick up groceries, or found yourself mindlessly scrolling social media instead of focusing on important tasks? In this episode of The 10% Edge Podcast, host Carl Kurt dives deep into the fascinating neuroscience behind habits, revealing how the brain's powerful autopilot and strategic planner systems shape our daily behaviors. Drawing from groundbreaking research by neuroscientists Eike Buabang and Claire Gillan, you'll discover why habits form, why they're so stubbornly persistent, and how small, intentional changes can dramatically boost your productivity, resilience, and overall performance.You'll learn practical strategies to leverage your brain's natural tendencies—turning your most important high-performance behaviors into automatic routines. Carl shares a proven 7-step "Habit Advantage Protocol," designed specifically for busy professionals to effortlessly build new habits and break old ones. By the end of this episode, you'll understand exactly how to automate excellence, engineer supportive environments, and free up cognitive bandwidth for strategic thinking and creative problem-solving. Whether you're looking to improve your daily prioritization, mindfulness practices, or simply reclaim valuable time and energy for what truly matters—this episode provides actionable insights you can apply immediately.Ready to rewire your brain for sustained success? Tune in now and start building your edge today! Main Topics Covered: Neuroscience of habit formation and breakingStimulus-driven (autopilot) vs. goal-directed (strategic planner) brain systemsWhy habits are powerful yet stubbornReal-world implications for high achieversPractical strategies for habit automationThe 7-step Habit Advantage ProtocolHow to design environments that support positive habitsCall-to-Action:For detailed show notes and access to the free 7-Day Habit Advantage Protocol Email Course—including a cheat sheet and additional resources—visit TenPercentEdge.com/HabitAdvantage

    30 min
  3. Building Your Edge: Mastering Metacognition for Big Breakthroughs

    1 APR

    Building Your Edge: Mastering Metacognition for Big Breakthroughs

    Are you tired of feeling like you're working harder than ever but not seeing the results you deserve? This episode of the 10% Edge podcast reveals the secret to achieving sustained success without burnout. By harnessing the power of metacognition, you can unlock a higher level of cognitive skills that will transform your performance and well-being. Metacognition is more than just thinking; it's about thinking better. It's the inner conductor that harmonizes your thoughts, emotions, and actions to achieve peak performance.  Unlike traditional views that emphasize IQ or natural talent, metacognition is the key to exceptional success. It helps you manage your mental landscape effectively, turning experience into expertise and fueling rapid growth and learning. In this episode, you'll discover a five-step blueprint to boost your performance, scale your impact, and build a competitive edge. Each step can be implemented in less than ten minutes a day, ensuring you can enhance your career without sacrificing your health, sleep, or family life. Main Topics Covered: Understanding Metacognition: Learn how metacognition acts as your inner conductor, guiding your thoughts and emotions for peak performance.Daily Self-Check In: Develop a personal mental weather report to understand your emotional state and adjust your approach accordingly.Self-Regulation Ritual: Use a morning intention and gratitude practice to stay focused and calm.Critical Reflection: Turn experiences into expertise by reflecting on what worked and what didn't.Universal Knowledge Creation: Engage in cross-training for your brain by exploring ideas from diverse fields.Self-Transcendence Practice: Align your daily tasks with a greater purpose to boost motivation and resilience.By tuning in, you'll gain actionable strategies to enhance your performance sustainably. Visit the show notes for additional resources to support your journey to success.

    23 min
  4. Work Smarter, Not Harder: The Science of Incentives, Deadlines, and High Performance.

    25 MAR

    Work Smarter, Not Harder: The Science of Incentives, Deadlines, and High Performance.

    Ever feel like you're constantly juggling competing priorities, only to end each day exhausted and still behind? You're not alone—and it's not entirely your fault. Groundbreaking research by psychologists Aaron Schmidt and Richard DeShon reveals the hidden psychological forces that shape how we prioritise multiple goals under pressure. In this episode, you'll uncover the science behind smarter goal juggling. Learn how "goal-performance discrepancies"—the gaps between where you are and where you want to be—drive your decisions about where to invest your time and energy. Discover how incentives dramatically shift your focus, why avoiding losses motivates you more powerfully than chasing rewards, and how looming deadlines completely flip your prioritisation strategy. Packed with practical, actionable strategies, this episode will teach you how to leverage these insights to make better decisions, increase productivity, and achieve exceptional results without burning out. You'll walk away with a clear blueprint to strategically manage your goals, reframe challenges into opportunities, and master the art of achieving more with less.In this episode you'll learn: Why "willpower" alone isn't enough (and what really drives your prioritisation)How incentives influence where you focus your time and energyWhy loss aversion is a powerful motivator—and how to use it strategicallyHow deadlines shift your attention from difficult tasks to quick wins (and when that's actually helpful)Practical strategies for mapping goals, framing incentives, managing deadlines, and celebrating micro-winsReady to stop spinning plates and start making strategic choices? Listen now!

    22 min
  5. Unlock Your Stress Code: How Breathwork Can Transform Your Focus, Resilience and Performance

    18 MAR

    Unlock Your Stress Code: How Breathwork Can Transform Your Focus, Resilience and Performance

    Unlock the power of your breath to transform your focus, resilience, and performance in this eye-opening episode of The 10% Edge podcast. Host Carl Kurt dives deep into groundbreaking research on breathwork, revealing how this simple, free, and always-available tool can be your secret weapon against stress.Discover how consciously controlling your breath can activate your body's "chill mode," giving you a powerful edge in high-pressure situations. Carl unpacks the science behind breathwork, explaining how it impacts stress, anxiety, and depression, and why it's particularly crucial for high achievers. Learn four practical, easy-to-implement breathwork techniques that you can start using today: The 5-5-5 Reset: Your instant calm button for high-stakes situationsMicro-Breath Breaks: Clear mental clutter in just 2 minutesPre-Sleep Wind Down: Prepare your mind and body for restful sleepPower Breathing: Boost energy and sharpen focus before big momentsMain topics covered: The science behind breathwork and its effects on the nervous systemResearch findings on breathwork's impact on stress, anxiety, and depressionFour actionable breathwork strategies for different scenariosHow to integrate breathwork into your daily routine for maximum benefitBy the end of this episode, you'll have a powerful toolkit to manage stress, enhance focus, and optimise your performance in any situation. Whether you're a busy professional, a stressed-out parent, or anyone looking to gain an edge, these breathwork techniques offer a simple yet effective way to level up your life. Ready to breathe your way to success? Visit tenpercentedge.com/FreeResources to download your free Breathwork Guide and start transforming your life, one breath at a time.

    22 min
  6. Breaking Free From Imposter Syndrome: Science-Backed Strategies to Reclaim Your Confidence

    11 MAR

    Breaking Free From Imposter Syndrome: Science-Backed Strategies to Reclaim Your Confidence

    Are you tired of feeling like a fraud despite your accomplishments? This episode of The 10% Edge podcast is your key to breaking free from self-doubt and embracing your true capabilities. Host Carl Kurt delivers a powerful blend of cutting-edge science and practical strategies that will transform how you view yourself and your abilities.By listening to this episode, you'll gain: A deep understanding of why you experience imposter syndrome, backed by the latest neurobiological researchFive actionable, science-based techniques to overcome self-doubt, applicable in any high-pressure environmentThe confidence to take on new challenges and stretch yourself professionally without fear of failureTools to reframe your inner critic and turn self-doubt into a catalyst for growthStrategies to regulate your stress response, boosting your resilience and performanceWhether you're a rising star in your field or an accomplished leader, this episode equips you with the knowledge and techniques to shed the weight of imposter syndrome. You'll leave inspired and empowered to pursue your ambitions with renewed confidence and clarity.Main topics covered: The neurobiological roots of imposter syndromeEvolutionary benefits of self-doubt and why they no longer serve usFive practical strategies to overcome imposter syndrome:Reframing negative self-talkUsing evidence-based affirmationsStress regulation techniquesLeveraging mentorship and peer supportGoal-setting for confidence buildingReal-world applications across various professionsDon't let self-doubt hold you back any longer. Tune in now and take the first step towards unlocking your full potential. For your free Quick Action Cheat Sheet mentioned in the episode head over to https://tenpercentedge.com/FreeResources . Subscribe to The 10% Edge for more game-changing insights on achieving success without compromise.

    22 min
  7. The Science of Self-Tracking: Data-Driven Habits for Busy Professionals

    4 MAR

    The Science of Self-Tracking: Data-Driven Habits for Busy Professionals

    In this episode of The 10% Edge podcast, host Carl Kurt explores the science behind self-tracking and provides actionable strategies to harness its potential. Discover: The psychology of self-tracking and its impact on accountability and motivationHow to choose the right focus and set SMART goals for maximum effectivenessTips for selecting the best tracking tools to fit your lifestyle and objectivesStrategies to overcome common challenges and maintain consistencyThe importance of regular review and adjustment in your self-tracking journeyWhether you're looking to improve your productivity, fitness, or overall well-being, this episode offers a comprehensive guide to getting started with self-tracking. Learn how to turn data into insights and small wins into lasting change.Don't miss out on the free Self-Tracker Starter Kit, available at tenpercentedge.com/freeresources. Start your journey to mastering your life today and join the #10PercentEdge community in celebrating small wins that lead to big transformations. Tune in now to take the first step towards unlocking your full potential through the power of data-driven habits!

    27 min
  8. Sleep For High Performers: 6 Science-Backed Hacks for Focus, Energy & Recovery

    25 FEB

    Sleep For High Performers: 6 Science-Backed Hacks for Focus, Energy & Recovery

    Supercharge Your Edge: How Sleep Fuels Elite Performance Ever feel like your brain is running on dial-up instead of high-speed internet? In this episode of The 10% Edge, we uncover the science behind how sleep impacts memory, focus, and emotions—and why it’s the ultimate performance enhancer. Join host Carl Kurt as he dives into the fascinating effects of sleep deprivation and sleep debt, sharing actionable insights to help you reclaim your edge. From understanding the “brain decluttering effect” to learning six powerful sleep hacks, this episode is packed with practical strategies to optimize rest and unlock peak cognitive performance. What You’ll Learn: ✅ The difference between sleep deprivation and sleep debt—and why it matters. ✅ How lack of sleep hijacks emotions and decision-making. ✅ Six proven sleep hacks to boost focus, creativity, and energy. Whether you’re a high achiever chasing big goals or just looking to feel sharper every day, this episode will give you the tools to thrive without sacrificing what matters most. 💡 Ready to level up your performance? Hit play now and discover how better sleep can fuel your success!

    26 min
  9. Social Support, Work & Life Balance: 4 Types Every Professional Needs

    18 FEB

    Social Support, Work & Life Balance: 4 Types Every Professional Needs

    In this episode of The 10% Edge Podcast, we’re flipping the script on resilience and work-life balance. It’s not about grinding harder or finding more hours in the day—it’s about building the right kind of relationships to fuel your success. Inspired by groundbreaking research, host Carl Kurt uncovers how social support acts as the foundation for resilience and why resilience is the bridge to sustainable balance. Learn about the four essential types of support—emotional, practical, professional, and affirmation—and discover actionable steps to strengthen your network starting today. Whether you’re feeling stretched too thin or simply want to thrive without burning out, this episode will give you the tools to build a support system that helps you succeed in work and life. Listen now and take your first step toward building your edge!

    19 min
  10. Energy Management For Hight Achievers: Focus, Recovery, and Sustainable Success

    11 FEB

    Energy Management For Hight Achievers: Focus, Recovery, and Sustainable Success

    Unlock the secrets of sustainable high performance in this eye-opening episode of The 10% Edge podcast. Host Carl Kurt delves into groundbreaking research by Louisa Ursula Hesselbein, revealing how top performers regenerate their personal energy more effectively than others. Discover the four crucial energy domains - physical, mental, emotional, and spiritual - and learn eight powerful protocols to optimize your energy management for peak productivity and well-being.Carl shares personal insights and practical strategies to help you break free from the burnout cycle and achieve lasting success. From mastering the 90-minute work sprint to implementing the 3-breath reset technique, this episode is packed with actionable advice for professionals at all levels. You'll learn how to leverage sleep, movement, and purposeful reflection to elevate your performance and maintain a sustainable edge in your career and personal life.Key topics covered in this episode include: The four energy domains and their impact on performanceEight high-performance energy protocols for immediate implementationThe science behind energy regeneration and its effect on productivityPractical tips for better sleep, focus, and emotional regulationStrategies to align daily actions with a greater sense of purposeDon't miss this game-changing episode that challenges conventional wisdom about productivity and success. Whether you're a seasoned executive or an ambitious professional looking to level up, these evidence-based techniques will help you achieve more without sacrificing your well-being.Ready to master your energy and unlock your full potential? Visit our substack for the complete show notes, including the free "Mastering Your Energy: Protocol Guide" to jumpstart your journey towards sustainable high performance.

    22 min
  11. Gratitude In Action: Tiny Habits the Fuel Focus, Resilience and Success

    4 FEB

    Gratitude In Action: Tiny Habits the Fuel Focus, Resilience and Success

    Unlock the power of gratitude to supercharge your focus and resilience in this eye-opening episode of The 10% Edge podcast. Host Carl Kurt dives into groundbreaking research by Hollingsworth and Redden, revealing how tiny, strategic gratitude habits can transform your work, relationships, and overall well-being. Discover the science behind gratitude's impact on performance and learn how to implement BJ Fogg's Tiny Habits method to effortlessly integrate gratitude into your daily routine. Carl breaks down a three-step framework for building a powerful gratitude practice: Anchor your habit to existing routinesChoose specific gratitude actionsCelebrate to reinforce the habitThis episode offers practical, actionable strategies that take less than 30 seconds a day but yield significant results in focus, resilience, and mental clarity. You'll learn how to rewire your brain for positivity, boost your problem-solving skills, and build stronger relationships – all through the simple act of gratitude.Main topics covered: The science of gratitude and its impact on performanceHow tiny gratitude habits create big winsPractical steps to integrate gratitude into your routineThe 30-Second Gratitude Habit TrackerDon't miss out on this game-changing episode that could revolutionize your approach to personal and professional growth.  🚀 Ready to scale small shifts into big wins? Hit play now!

    22 min
  12. Unlocking Your Focus: The Science of Multitasking and Stress Management

    28 JAN

    Unlocking Your Focus: The Science of Multitasking and Stress Management

    In this episode of The 10% Edge podcast, Carl Kurt explores groundbreaking research on multitasking, its effects on focus and stress, and how it impacts productivity. Discover 5 actionable strategies you can use to enhance focus, manage stress, and boost your performance—without burning out. Tune in to learn how small, intentional shifts can lead to big wins in your productivity and well-being. Access episode Show Notes [HERE]

    20 min
  • 12 Episodes

About

Welcome to The 10% Edge—the podcast for ambitious achievers who want to break through plateaus, amplify their impact, and thrive in every area of life.Hosted by Carl Kurt, The 10% Edge delivers research-backed strategies, actionable insights, and inspiring stories to help you unlock focus, energy, and resilience. Whether you’re a leader, entrepreneur, or professional striving for the next level, this podcast is your guide to creating measurable progress without sacrificing what matters most.Each week, tune in for: Solo episodes that break down the science of productivity, resilience, and sustainable success.Expert interviews offering practical tools and lessons from leaders who’ve been in your shoes.The 10% Edge isn’t about doing more—it’s about doing what matters, aligning your actions with your goals, and turning small improvements into extraordinary outcomes.Ready to gain your edge? Subscribe now and let’s start scaling your success one step at a time.

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