5 Simple Habits High Performers Need to Break Free from Burnout

High performers understand that success in career and business isn’t just about working harder—it’s about working smarter. What many don’t realize is that peak performance in the boardroom begins with optimizing health and wellness. Through my experience working with thousands of women in both career coaching and personal training, I developed the ‘THRIVES Method,’ a holistic approach designed to help women flourish in their careers by aligning their physical, mental, and emotional well-being with their professional goals.

The connection between physical health and mental performance is backed by science. From cognitive clarity to emotional resilience, the state of your body significantly impacts the state of your mind. I often remind my clients, ‘It’s not your design that’s making you tired—it’s your overall approach to health and wellness.’ For high performers, the pillar of ‘Excellence’ is rarely a concern, except when it comes to aligning their achievement goals with their true desires. What most of my clients need support with is prioritizing their health, well-being, and fitness—scheduling time for these things is key to building a body that can keep up with their goals, both in and out of the boardroom.  This is the difference between treating your body like a beater car and expecting Rolls-Royce results, and becoming the Rolls-Royce so that your performance naturally generates the results you desire.

I believe in the power of small habits that compound over time.  To help you with this I put together my top five non-negotiable habits that I implement with clients to help them elevate their career performance.

1.Prioritize Nutrition for Mental Clarity

You are what you eat—and so is your brain. Multiple studies have shown that nutrition plays a direct role in cognitive function, including memory, attention, and processing speed.

For example, a study published in The Lancet Psychiatry found that a Mediterranean diet rich in fruits, vegetables, fish, and whole grains can reduce symptoms of depression and boost overall brain health . Foods high in antioxidants, omega-3 fatty acids, and vitamins are particularly beneficial for mental clarity and cognitive performance. 

As well, in my personal training business (Vegan Iron Physiques, formerly strong.ER) we are a strictly vegan company. Studies show that plant-based diets can help reduce inflammation, improve cardiovascular health, and promote a healthier gut, which in turn, positively affects brain function. A study published in Nutrients found that individuals following a vegan diet reported better mood and decreased stress levels compared to those consuming animal products. Additionally, plant-based diets are often rich in antioxidants, vitamins, and minerals that support cognitive function and protect against neurodegenerative diseases.

For high performers, poor nutrition can lead to brain fog, decreased focus, and slower decision-making. To stay sharp, prioritize nutrient-dense meals rich in healthy fats, lean protein, and complex carbohydrates.

2. Movement is Medicine

The link between physical activity and mental health is undeniable. Exercise not only boosts your body but also releases endorphins, which improve mood and reduce stress.  In regards to movement I am talking about intentional movement that also fixes imbalances & strengthens your core to help reduce or eliminate body aches & pains.  Living in chronic pain in the body will be a detriment to your ability to powerfully show up in your business with a clear mind.  A leisurely walk or casual yoga (which can exasperate imbalances in the body) is not enough.

A 2020 study published in The Lancet found that individuals who engage in regular physical activity report better mental health than those who are inactive . Exercise, particularly aerobic activity, enhances neuroplasticity—the brain’s ability to adapt and grow—improving everything from problem-solving skills to memory function.

For high achievers juggling demanding schedules, incorporating movement throughout the day is essential. Even small efforts like walking meetings, stretching breaks, or quick workouts can drastically improve mental clarity and productivity.  In Vegan Iron Physiques I create full training & nutrition plans, however in Elite Human Design Consulting I help guide you to creating habits that compound over time.  I do have clients that work with me in both businesses for optimal results.

3. Hydration for Optimal Brain Function

The human brain is 75% water, so it’s no surprise that dehydration can impair cognitive function. Even mild dehydration can lead to difficulty concentrating, memory issues, and fatigue.

A study in The Journal of Nutrition showed that dehydration can negatively impact mood, energy, and attention . Staying hydrated is an easy yet powerful way to support brain health and keep yourself performing at your peak.

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.  I recommend having a refillable water bottle with you to drink water throughout the day rather than attempting to catch up when you remember.  You may even notice the more you drink the more thirsty you become as your body adapts to being properly hydrated!

4. Quality Sleep for High-Level Productivity

I truly understand how this can often be difficult.  I suffered from insomnia over 10 years ago that even resulted in my attending sleep clinics where you literally sleep in a lab with electrodes on you!  If you are in this place the thing that helped me the most was not medication, although they tried, yet stress management as well as a book called “Say Goodnight To Insomnia”.  This book is one I often recommend to my high level clients struggling with sleep.

The truth is, however, that sleep is the ultimate recovery tool.  This is true not just for your body but also for your mind. Without sufficient sleep, cognitive processes like decision-making, problem-solving, and emotional regulation suffer.

Research published in Sleep revealed that sleep deprivation significantly reduces cognitive function, including executive functioning, which is crucial for high performers in demanding roles . Moreover, chronic lack of sleep increases stress, impacts mood, and decreases resilience to challenges.

To perform at your best, prioritize sleep hygiene by setting a consistent sleep schedule, reducing screen time before bed, and creating a calming pre-sleep routine.

5. Stress Management: Mindset & Mental Health

In high-pressure environments, managing stress is crucial for maintaining long-term career success. Chronic stress not only hinders productivity but also impairs mental health, leading to burnout.

The American Psychological Association notes that unmanaged stress can negatively impact focus, decision-making, and mood.  Now, the great news is that all the tips above are going to naturally help with this, however, I do bring intentionality to this as well with clients.

To combat chronic stress, incorporating stress-reducing activities like mindfulness meditation, yoga, or breathwork can have profound effects on both mental health and productivity.  I also have clients literally schedule in their planner time to do things they love the most.  Sometimes this can seem so simple yet often those “simple” things are the first things to be put on the back burner.  For example, when I get busy I spend less time just relaxing with the animals on my farm.  I show up to do chores, yet not to simply enjoy them.  I schedule in “time with the animals” to ensure that I can simply relax, enjoy the stress reducing benefits of being around the horses, chickens, & sheep, as well as simply breathe without any notifications going off or anyone needing me.

By managing stress through regular self-care practices, you create mental space to handle challenges with clarity and resilience—key qualities of successful leaders.

Conclusion: Success Starts with Health

Your performance in both business and life is closely connected to your physical and mental well-being. By prioritizing these five habits—nutrition, movement, hydration, sleep, and stress management—you not only improve your health but also unlock higher levels of career performance. More importantly, these habits help you become fully present in the moment, allowing the ‘shoulds’ to fade away, so you can create goals that are truly meaningful to you.

Invest in yourself, and the returns will show up in every area of your life!

Are you ready to take the next step? 

Let’s explore how Elite Human Design Consulting can help you cultivate the habits and mindset needed for success.  

I offer customized Holistic Coaching packages which also utilize my experience, and certifications, in personal training, Holistic Nutrition, Human Design, Gene Keys, & Positive Psychology to help you THRIVE(S) from the inside out!

Email [email protected] to explore options that are best suited for you & your goals.

For strictly personal training & nutrition support please see 

https://veganironphysiques.mykajabi.com/

Ashley