5 habits for every high performer to manage stress and achieve success

1. Prioritise self-care

Self-care is often overlooked by high achievers, who may mistakenly view it as an indulgence rather than a necessity. However, incorporating self-care into your daily routine is crucial for maintaining both physical and mental health. Engaging in regular self-care routines, as recommended by the National Institute of Mental Health (NIMH), bolsters resilience against stress, inspires creativity, and enhances decision-making capabilities.

Tips for effective self-care:

• Set boundaries: Learning to say no can be liberating. Protect your time and energy to prevent burnout.
• Exercise regularly: Aim for at least 30 minutes of moderate physical activity most days. It’s a proven stress reliever that boosts your mood.
• Nourish your body: A well-balanced diet impacts your energy levels and overall outlook. Make healthy eating a priority.
• Get adequate sleep: Strive for 7-9 hours of quality sleep per night to enhance cognitive function and emotional regulation.

2. Practice mindfulness and meditation

Mindfulness and meditation have become essential tools for high performers looking to reduce stress and enhance their overall well-being. These practices encourage living in the moment and can improve emotional regulation. News In Health (NIH) suggests that practising mindfulness can help diminish anxiety, improve focus, and cultivate a greater sense of well-being, all of which are essential for achieving sustainable success.

How to practice mindfulness:

• Breathing exercises: Dedicate a few minutes daily to focus on your breath—inhale deeply, hold it briefly, and then exhale slowly.
• Guided meditation: Utilise apps or online resources for guided meditation sessions to help centre your thoughts and clear your mind.
• Mindful walks: Take short breaks for distraction-free walks, paying attention to your surroundings and bodily sensations.

3. Master time management

Juggling multiple responsibilities can be overwhelming, making effective time management a vital skill for high performers. Proper techniques can significantly alleviate stress while boosting productivity.

Key time management techniques:

• The Eisenhower Matrix: Categorise tasks based on urgency and importance. This helps prioritise what genuinely matters.
• Set SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound goals provide clarity and direction.
• Time blocking: Dedicate specific blocks of time for tasks to minimise distractions and enhance focus.
• Rewards of effective time management: By mastering this skill, you reduce overwhelm, increase efficiency, and create a structured path toward achieving your aspirations.

4. Foster a supportive network

Success is rarely achieved in isolation. Building a supportive network is crucial for helping high performers manage stress effectively. Surrounding yourself with positive influences can offer both emotional and practical support.

Building your network:

• Seek mentorship: Finding mentors who have navigated similar challenges can provide invaluable wisdom and reassurance.
• Engage with peers: Connecting with colleagues allows you to share experiences and gain fresh perspectives.
• Participate in group activities: Join workshops or networking events to meet like-minded individuals who can enhance your support system.
• Impact of supportive relationships: A strong network reduces feelings of isolation, fosters collaboration, and encourages creativity, allowing you to take calculated risks without the fear of failure.

5. Embrace continuous learning and adaptability

In an ever-evolving world, high performers must remain flexible and open to new information. Cultivating a mindset of continuous learning can help mitigate stress related to change and uncertainty.

Strategies for continuous learning:

• Read widely: Engage with a variety of books, articles, and journals relevant to your field and beyond. Continuous exposure to new ideas aids personal growth.
• Seek feedback: Encouraging constructive criticism can enhance your skills and enlighten you on areas for improvement.
• Take courses: Investing in additional training can keep your skills sharp and increase your adaptability.