Sustainable Success: The High-Performer’s Edge
High-achieving individuals, entrepreneurs, executives, philanthropists, and caregivers are often expected to juggle it all. They lead companies, raise families, give back to their communities, and drive innovation, all with the goal to create abundance. The irony? Go-go-go growth and expansion activities often steal time from family, relationships, self-care, and personal pursuits, often leading to burnout. Without optimizing health and wellness, sustained success is nearly impossible.[1]
Researchers who study the intersection of wellness and leadership know that personal well-being is a critical business asset. [2] Energy, focus, and resilience are the true currencies of long-term success. Let’s explore some practical, efficient, and sustainable strategies to ensure that your health becomes a competitive advantage, rather than an afterthought.
The Myth of the Non-Stop Hustle
Society often glorifies burnout as a badge of honour. Entrepreneurs are praised for pulling all-nighters and sacrificing sleep to “get ahead.” But science and experience tell a different story: those who neglect their health ultimately pay the price through decreased job performance, including an increase in errors and accidents[3] .
High performance isn’t about working more; it’s about working smarter—without depleting yourself.
Mindset Shift: Viewing Health as an Asset, Not an Expense
The key shift: Stop seeing health as a luxury and start viewing it as an investment in your business, family, and philanthropy. Just as you manage your financial assets, your well-being requires strategic attention.
The "Return on Wellness" (ROW) Concept:
A well-rested mind makes sharper decisions.[4]
Physical fitness increases endurance for long work hours.
Emotional balance enhances leadership, communication, and relationships.[5]
Ignoring your health can lead to costly setbacks, like chronic fatigue, illness, poor mental clarity, and reduced effectiveness. The most successful individuals prioritize well-being just as much as wealth-building.
Tactical Wellness Strategies for Busy Leaders
1. Energy Management Over Time Management
Rather than cramming more into your schedule, focus on managing energy levels throughout the day.
Some experts suggest that our brains cycle through 90 minutes of peak focus, followed by a dip in energy, especially when sleep-deprived. Aligning work with these natural rhythms, rather than pushing through fatigue, may enhance focus, creativity, and well-being.[6]
Embrace walking meetings to combine productivity with movement.
Schedule power naps (10-20 minutes) to enhance creativity and alertness.
2. Nutrition for Cognitive Performance
Your brain thrives on quality fuel. Optimize nutrition without overcomplicating it:[7]
Start the day with protein and healthy fats to sustain energy levels.
Hydrate intentionally: Dehydration can negatively affect cognitive function.
Avoid sugar spikes by consuming balanced meals (protein, fiber, healthy fats) to prevent energy crashes.
Consider supplements like magnesium, omega-3 fatty acids, and adaptogens to support stress resilience.
3. Exercise: Book A Non-Negotiable Business Meeting
Time is the biggest barrier to fitness, but it’s also the biggest excuse. Got a packed schedule? Integrating movement into your lifestyle can be as simple as:
Micro-workouts: Shorter HIIT or strength sessions can be just as effective as longer workout sessions.[8]
Habit stacking: Pair workouts with existing routines (e.g., morning calls on a treadmill, strength training while waiting for meetings to start).
Prioritize mobility and flexibility: Desk Yoga can reduce stress, improve posture, and increase longevity.
4. Mental Health & Emotional Resilience
A clear mind is a high-performer’s greatest tool. Here’s something else you can schedule in:
Meditation and breathwork: 5-10 minutes a day can significantly reduce stress and enhance focus. Can you set an alarm to take micro-breathing breaks?[9]
Journaling: A daily practice to process thoughts, set intentions, and improve emotional intelligence. Even 5 minutes upon waking or before bed can be game-changing.
Therapy, coaching, or peer support: Even the most successful individuals need guidance, perspective, and accountability
5. Systems for Sustainable Wellness
Success is built on systems, not willpower. Implement strategies to make wellbeing a natural part of your routine:
Outsource and delegate: Just as you delegate in business, delegate personal health needs (meal prep services, personal trainers, accountability coaches).
Set boundaries: Limit work emails after a certain hour, schedule personal time just as you would an important meeting.
Automate wellness habits: Use reminders for hydration, movement, and sleep tracking.
Leverage technology: Wearables (e.g., Oura Ring, Whoop, Apple Watch) can provide valuable insights into recovery, sleep, and stress levels.
Your Wealth Includes Your Health
Your business, family, and philanthropic impact depend on the best version of you. Prioritize your wellbeing today:
Choose one wellness habit to integrate immediately.
Schedule it—treat it like a business meeting.
Stay consistent—the long-term benefits far outweigh any short-term inconvenience.
Success comes in many forms, but true success includes health. Prioritizing wellness isn’t self-indulgence, it’s the foundation for longevity, vitality, and meaningful impact. Your future - and those who depend on you - deserve it!
This information has been prepared by Lisa Carter, CFP®, CLU®, CIM® who is a Wealth Advisor and Financial Planner for Westmount Wealth Management Inc. and an Insurance Advisor for Westmount Wealth Planning Inc. Westmount Wealth Management Inc. is registered as a Portfolio Manager in British Columbia, Alberta, and Ontario. Westmount Wealth Planning Inc. is a subsidiary of Westmount Wealth Management Inc.
This material is distributed for informational purposes only and is not intended to provide personalized legal, accounting, tax, or specific investment advice. Please speak to a Westmount Wealth Advisor regarding your unique situation.
[1] https://www.ncbi.nlm.nih.gov/books/NBK552615/
[2] https://www.researchgate.net/publication/342397386_Business_Results_and_Well-Being_An_Engaging_Leadership_Intervention_Study
[3] https://www.ncbi.nlm.nih.gov/books/NBK552615/
[4] https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2021.666146/full
[5] https://rais.education/wp-content/uploads/2024/12/0477.pdf
[6] https://link.springer.com/chapter/10.1007/978-1-4020-8352-5_13
[7] https://www.ncbi.nlm.nih.gov/books/NBK20414/
[8] https://pubmed.ncbi.nlm.nih.gov/26918846/
[9] https://greatergood.berkeley.edu/article/item/a_five_minute_breathing_exercise_for_anxiety_and_mood
