Episode 5. Performance Is Health in Motion: Resilience, Neuroscience & the PROCESS Model

Original interview used in the creation of the book Balancing Act

In this expert-led Balancing Act conversation, Dr. John Sullivan, clinical sports psychologist and internationally recognised authority in resilience and human performance, shares decades of insight into the science and psychology underpinning sustainable success. Drawing on his work across elite sport, military, and corporate environments, Dr. Sullivan breaks down why performance is fundamentally a health process, driven by brain function, emotional regulation and the interplay between stress, recovery and individual differences.

Dr. Sullivan explains neurological resilience, the importance of understanding each individual’s unique wiring, and why mistakes are essential data for growth. He explores how leaders can create supportive, psychologically safe environments, and why communication, culture and behavioural modelling have a measurable impact on performance outcomes.

A core part of the conversation centres on Dr. Sullivan’s PROCESS model, a holistic framework integrating movement, rest, nutrition, emotional management, social connection and behavioural habits. He illustrates how these elements oscillate rather than progress linearly, shaping resilience, reducing burnout and improving adaptability in both high-performance and everyday settings.

This episode delivers science-driven, deeply human insight –  a practical and compassionate exploration of what truly helps people perform, recover, and thrive.

Key Topics Covered

• The science of neurological resilience and why the brain drives performance
• Sullivan’s career journey as a clinical sports psychologist
• Individual differences: why “one size fits all” doesn’t exist in high performance
• Association vs. dissociation and how athletes manage focus under pressure
• Micro cycles of rest and why recovery is a biological necessity
• The impact of music, environment and emotional cues on performance
• The PROCESS model: movement, rest, nutrition, emotional regulation, social connection and self-awareness
• Why performance is non-linear – understanding oscillation, not constant output
• Managing fear of failure and fear of success
• How mistakes shape learning, adaptation and long-term resilience
• Leadership culture: psychological safety, communication and supporting human complexity
• Recognising and addressing early signs of fatigue and burnout
• Practical applications for sport, leadership, wellbeing and everyday life

John P. Sullivan is a Clinical Sport Psychologist and Sport Scientist who currently serves as the Head of Psychology at High Performance Sport New Zealand. With over 30 years of clinical, academic, and applied experience, he is internationally recognised for his contributions to the integration of psychology, neuroscience, and human performance.