5 Easy Ways High Performers Maintain Consistent Energy
Okay, let's be honest – we all have those moments where we just want to curl up under a blanket and forget the world exists. But for high performers tackling big goals, those moments are a luxury they can't afford. So, what's their secret? How do they consistently maintain that "go-getter" energy?
Well, it's not magic, and it's not all about downing espressos (though that might help sometimes!). It's a combination of small habits and mindset shifts that, over time, make a huge difference. Let's break down five of the simplest yet most effective habits of high performers.
1. The Power of a Purposeful Morning Routine
"The way you start your day determines the kind of day you're going to have." – Unknown
How you start your day sets the tone for everything that follows. Instead of rolling out of bed and immediately getting sucked into emails and social media, high performers prioritize mindfulness mornings.
This doesn't mean hours of meditation (although if that's your thing, great!). It might be journaling to get thoughts out of your head, a short yoga session, or simply sitting with your coffee and enjoying a few moments of silence.
The point is to start the day intentionally, creating a sense of calm and focus before the whirlwind begins. Even a few simple habits can make a huge difference:
· Hydrate first: Before coffee, before anything else, drink a big glass of water. Your body gets dehydrated overnight, and replenishing fluids is a quick energy win.
· Move your body: It doesn't have to be a full gym session. A brisk walk, some light stretching, yoga, or a quick dance session gets your blood flowing and wakes you up naturally.
· Prime your mind: Whether it's meditation, journaling, or reading something inspiring, take time for mental focus. This primes your brain for clarity and reduces morning overwhelm.
2. Move More, Sit Less
"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much." – Jim Rohn
Sitting for hours on end is like hitting the brakes on your energy levels. Our bodies are meant to move! Exercise isn't just about physical fitness (although that's certainly a bonus).
The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. These can be simple activities like fairly short brisk walks or dancing!
Regular exercise increases blood flow to the brain, boosts oxygen levels, and triggers the release of mood-enhancing endorphins. So, even if all you have time for is a 15-minute walk, prioritize getting your body moving. Here's how to sneak more activity into your day:
· Take movement breaks: Set a timer and get up for a 2-minute walk every 60 or 90 minutes to do some sit ups, pushups against the wall, marching in place, or jumping jacks, for example. It'll boost circulation, clear your head, and make a big difference to your afternoon energy levels.
· Walk and talk: Have a phone meeting? Take it while walking outside. You'll be amazed at how much more alert you will feel.
· Make it social: Find an exercise buddy and/or join fitness classes. I personally love going to different types of fitness classes (Pilates, Yoga, and Total Body Resistance Exercise Training (TRX)). Having that accountability keeps you motivated and energized.
3. Sleep Is Your Superpower
"Sleep is the best meditation." – Dalai Lama
Pulling all-nighters might seem necessary sometimes, but skimping on sleep is a terrible idea. Chronic sleep deprivation tanks your energy, productivity, and even your mood. "Early to bed, early to rise..." It might sound cliche, but adequate sleep is non-negotiable.
When we're sleep-deprived, everything suffers – focus, mood, energy, you name it. Research suggests adults need roughly 7-9 hours of quality sleep per night to perform optimally.
Create a relaxing bedtime routine and stick to a consistent sleep schedule, even on weekends. Turn off screens an hour before bed, and make sure your sleep environment is cool, dark, and quiet. It might take some adjustment, but your well-rested self will thank you every day.
Here's how to protect your quality sleep time:
· Consistency is key: Stick to the same sleep and wake-up times, even on weekends. This trains your body's natural sleep rhythm.
· Create a bedtime ritual: This signals to your brain that it's time to unwind. A warm bath, reading a book, breathwork, or listening to some soothing music work wonders.
· Ditch the screen time: The blue light from phones and laptops messes with your sleep hormones. Wind down to be screen-free at least an hour before bed.
4. Connect for a Boost
"The most important things in life are not things." – Anthony J. D'Angelo
Strong social connections nourish us. Spending time with loved ones and building a supportive community– these things create a sense of belonging and uplift our energy.
Have you noticed how energized you feel around certain people and how drained you might feel after interacting with others?
The people we surround ourselves with have a huge impact on our energy. High performers cultivate a supportive network of positive, like-minded individuals.
Seek out mentors, find a tribe that shares your passions, and intentionally distance yourself from those who consistently bring you down. Remember, "Your vibe attracts your tribe."
· Schedule quality time: Make time for friends and family, even when you're swamped. Those connections will refuel you in ways no amount of coffee can.
· Find your tribe: Having people who understand your goals and challenges is invaluable. Join communities, groups, or masterminds related to your passions.
· Help others: Acts of service generate positive feelings and make us feel empowered, boosting our energy and sense of purpose.
5. Start Small, Win Big
Maintaining high energy isn't about superhuman willpower or complicated tricks. It's about simple, sustainable shifts in habits and mindset. Start implementing just a few of these strategies, and you will notice a positive difference in your energy levels and overall well-being.
The truth is, high performers aren't immune to fatigue, because they've learned to manage their energy strategically. Think of your energy as your most precious resource – invest in it wisely, and it'll pay you back tenfold!
Pick one of these five tips that resonates with you. Write it down and implement it for a few weeks. Notice how it changes your energy levels.
Once you've mastered that habit, pick another one. Remember, small, consistent steps will lead to amazing results.
Unlock a blueprint to creating and having your ideal business and ideal life by scheduling your free consultation with me today!
Want more proven business success tips and resources? Subscribe to my blog by going to www.acountabilitycoach.com/blog.
Go to https://www.accountabilitycoach.com to check out for yourself how I, as your Accountability Coach™, can help you get and stay focused on you highest payoff activities that put you in the highest probability position to achieve your professional and personal goals, so you can enjoy the kind of business and life you truly want and deserve.
Get your daily Accountability Minute shot of a single, simple, doable idea, so you can start your day off on the "right foot". You can find The Accountability Minute on https://www.accountabilitycoach.com/my-podcast/ as well as on most podcast platforms and in most English-speaking countries.
Take advantage of all the complimentary business tips and tools by joining the Free Silver Membership on https://www.accountabilitycoach.com/coaching-store/inner-circle-store/.
Connect with me on:
- Connect with me on Linked-in (https://www.linkedin.com/in/annebachrach)
- Subscribe to my YouTube channel with business success principles (https://www.youtube.com/annebachrach)
- Connect with me on Facebook (https://www.facebook.com/TheAccountabilityCoach)
Check out my proven business accelerator resources by going to https://www.accountabilitycoach.com/coaching-store/.
I’m the author of many books, including, Excuses Don’t Count; Results Rule, Live Life with No Regrets, No Excuses, The Guide to Stopping Procrastination, The Power of Visualization, My Gratitude Journal, the Work Life Balance Emergency Kit, and The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.
Aim for what you want each and every day!
Anne Bachrach
The Accountability Coach™
If you are getting value from any of my episodes, please take a minute to leave me a short rating and review. I would really appreciate it, and love to hear from you.