Are you finding it hard to keep up with the daily grind? Do meetings feel draining, and tasks that once energised you now leave you exhausted? If you're clocking long hours, skipping breaks, and missing out on time with loved ones, you're not alone. Many high achievers get caught up in the hustle and neglect their well-being—until burnout hits, quietly but forcefully.
Health and wellness coach Prachi Mehta outlines five essential habits every high performer should adopt to manage stress and thrive in the long run.
High performers often see self-care as a luxury, not a necessity. But maintaining your physical and mental health is critical for sustained success. According to the National Institute of Mental Health (NIMH), regular self-care boosts resilience, creativity, and decision-making.
Try this:
Set boundaries: Learn to say no. Protect your time and energy to avoid burnout.
Exercise regularly: Aim for at least 30 minutes of moderate activity most days—it's a proven stress reliever.
Eat well: A balanced diet improves energy, mood, and mental clarity.
Sleep enough: Get 7–9 hours of quality sleep per night to support emotional regulation and cognitive function.
Mindfulness and meditation are no longer niche wellness trends—they're proven tools for managing stress. These practices help you stay present, regulate emotions, and focus better. Mindfulness can ease anxiety, sharpen concentration, and foster overall well-being.
How to get started:
Breathing exercises: Spend a few minutes each day focusing on slow, deep breaths.
Guided meditation: Use apps or videos for support and structure.
Mindful walks: Step away from your desk for short, tech-free walks. Pay attention to your environment and physical sensations.
Handling multiple priorities is part of high performance—but it doesn’t have to be overwhelming. Smart time management reduces stress and boosts productivity.
Effective techniques include:
The Eisenhower Matrix: Sort tasks by urgency and importance to stay focused on what truly matters.
Set SMART goals: Make them Specific, Measurable, Achievable, Relevant, and Time-bound.
Time blocking: Allocate chunks of your schedule to specific tasks. This reduces distractions and improves focus.
Why it matters:
Efficient time management gives you more control, lowers stress levels, and helps you achieve your goals more smoothly.
No one succeeds alone. A strong, supportive network can provide emotional backing and practical insights when you're feeling overwhelmed.
Ways to strengthen your network:
Find mentors: Learn from those who’ve walked a similar path.
Engage with peers: Sharing experiences with colleagues helps broaden your perspective.
Join communities: Attend workshops or networking events to meet like-minded people and grow your support circle.
The result:
Supportive relationships reduce isolation, encourage collaboration, and give you the confidence to take bold steps—without fear of failure.
The world is changing fast, and staying rigid only adds to stress. High performers stay curious, open-minded, and adaptable.
How to stay ahead:
Read widely: Explore books, articles, and journals—inside and outside your field.
Seek feedback: Constructive input helps you grow and course-correct.
Take up new learning: Enrol in courses or training programmes that stretch your skills and keep you future-ready.
Final thought:
Managing stress isn’t about doing less—it’s about doing better. By building these five habits into your routine, you’ll not only protect your well-being but also pave the way for more sustainable and fulfilling success.
(By arrangement with livemint.com)