Exhausting work days can be hard to come by when you have meetings, deadlines, and emails that never cease. In fact, research shows that over 75% of professionals experience an energy slump by mid-afternoon. So what are the high performers doing differently? It's not just the grit they have, it's a strategy.
High performers don't depend on willpower alone. They develop routines, provide their body with fuel, and understand exactly how to preserve and sustain their energy levels throughout the day. Here's how you can do it too.
1. Start with Intent: Morning Rituals Matter
Successful individuals tend to reverently respect their mornings. They start the day off with intention, which might include anything from a fast-paced workout to five minutes of meditation, or simply drinking a quiet cup of tea away from any screens. These micro wins at the start of the day create momentum, and even just a 15-minute walk or journaling session creates clarity and motivation that allows you to arrive mentally and physically in the right state of mind for the hours ahead.
2. Strategic Fuel: Nutrition Habits for Sustained Energy
High-performers don’t skip meals or run on sugar. They focus on balanced nutrition—think protein, healthy fats, and complex carbs. Hydration is just as important: even mild dehydration can lead to fatigue and sluggishness.
Snacking smartly throughout the day also helps. Energy-boosting foods like almonds, yogurt, and fruit keep blood sugar stable. Timing matters too; smaller, frequent meals often work better than heavy lunches that lead to that dreaded 3 PM crash.
3. Mastering Time Blocks: The Power of Work-Rest Cycles
High-performers do not skip meals or rely only on sugar. Good nutrition seems to be a focus with high-performers, meaning comprised of things like protein, healthy fat, and complex carbohydrates. Hydration matters too, where even mild dehydration has been shown to slow concentration and energy levels. It also helps to eat smart snacks throughout their day. Foods such as almonds, yogurt, and fruits keep blood sugar steady and provide immediate energy to get back on track again. Timing meals matters as well; smaller and more frequent meals may work better, rather than keeping your lunch as the largest meal of the day that ends up leading to a familiar 3 PM slump.
4. Movement Over Marathon: Incorporating Physical Activity
You don't have to go to the gym to become energized, just get moving! You can stretch out, you can move your legs while you are on the phone, or you might manage a couple of desk exercises here and there every few hours. The research also suggests that even relatively brief ten-minute walks can enhance alertness and mood. Physical movement also tends to keep the blood circulating to the brain, which facilitates clearer and better decisions.
5. Energy Alignment: Tapping into Peak Productivity Hours
Everyone has natural energy highs and lows over the course of a day. High performers use 'peak hours' for tasks, where they naturally have more energy (often mid-morning or early afternoon). During low-energy windows, they handle lighter tasks, take a rest, or do something to recharge. Getting to know your own personal rhythm (aka ultradian cycle) will allow you to work with your energy, instead of against it.
6. Mental Clarity: Managing Stress and Avoiding Burnout
Mental energy is a crucial as physical energy. Among high performers, stress management skills are incorporated through deep breathing, short meditations, or simply taking a moment of silence between meetings. They practice strong boundaries by cultivating the ability to say no and knowing how to disconnect from work. Additionally, they know that jotting down their thoughts, priorities, and to-do lists reduces mental clutter and clears cognitive space.
7. Recharge Right: Quality Sleep and Evening Wind-Down Routines
A high-energy day starts the night before. That said, successful professionals take their wind-down routine very seriously. They limit screen time in the evening, they have evening calming rituals like reading or gratitude journals, and they adhere to good bedtime routines. Good sleep is critical for brain function, immune function, and emotional regulation, which makes it the best productivity hack of all!
8. Bonus: Energy Hacks from the Pros
From athletes to CEOs, many high performers have their favorite energy hacks. Some folks love cold showers, others are big fans of power naps or aromatherapy. And others use convenient solutions like Peak Energy Gum, a fast-acting, pocket-sized solution that can be a game changer for getting re-focused. Whether you are getting back into the groove of a meeting or recovering from a post-lunch lull, these energy hacks don't take much time, but can make a big difference.
Conclusion
Energizing oneself for a long workday is possible without extreme discipline; it just takes a few small habits that you add along the way. Start small by adopting a combination of one or two of these habits and build upon them. Whether you sleep better, eat better snacks, or spend more time being intentional in your morning, each change is one step along the way to showing up at your best. Are you ready to introduce high-performance energy to your day? Try a few of these habits and discover the difference!
