At 44, I’ve found myself thinking more and more about longevity. I’m not just talking about living a long life, but about living well—with energy, clarity, and the ability to show up as my best self each day.
As leaders and high performers, our dreams and goals are only achievable to the extent that our bodies can handle them. This is something that I’ve come to believe deeply, and it’s one of the core principles we embrace at the Amplified Life Company: You can only reach your dreams and goals to the level your body can take it.
In my own journey, I’ve experienced the highs and lows of what it means to push my limits—physically, emotionally, and mentally. But there’s something I’ve learned through the years: the more intentional and strategic I’ve been about my daily habits, the more I’ve been able to sustain high performance and show up for my family, my business, and my clients.
I want to share with you the habits that have been game-changers for me and the high performers I work with every day. If you’re ready to maximize your energy, clarity, and productivity, here’s a framework for you to try:
Morning: Own Your Day Before It Owns You
The way you start your day sets the tone for everything that follows. When I was in the thick of building my business and juggling family responsibilities, I realized that if I didn’t create time for myself in the morning, I was essentially surrendering my day to the demands of others. You can’t lead at your best when you’re constantly reacting to everything around you.
Wake Up with Purpose: Give yourself time in the morning before the world starts making demands of you. Even if it’s just 10 minutes to sit, reflect, and set an intention for the day, this time grounds you and ensures you step into the day with purpose.
Move Your Body: For me, this is non-negotiable. Even 10 minutes of movement can shift your energy and prime your mind for focus. I’ve found that if I don’t get my body moving in the morning, I feel sluggish, distracted, and off-center for the rest of the day.
Nourish Yourself: A strong body fuels a strong mind. What you put in your body has a direct impact on how you show up in every area of your life. I prioritize high-quality nutrition to fuel my energy and mental clarity. And, when I’ve been traveling or under stress, I’ve learned the importance of finding food that nourishes, not depletes.
Set Your Intentions: Before diving into distractions, take a moment to ask: What’s the one thing that will move the needle today? Whether it’s a critical project or a conversation that will help you move forward, define your most important task so you’re clear about where to focus your energy.
Midday: Protect Your Focus & Energy
As the day moves on, it’s easy to get caught up in the hustle and grind. But high performers understand that productivity isn’t about doing more; it’s about doing the right things at the right time.
Time Block Deep Work: Carve out distraction-free time to tackle your most important projects. When I work with executives and leaders, I help them identify where their time is best spent and encourage them to create dedicated blocks of time for high-priority work.
Take Strategic Breaks: Success isn’t about grinding 24/7—it’s about being intentional with your energy. I’ve learned that stepping away from my desk to get fresh air, take a walk, or even do a short stretch helps me reset and come back with more focus and energy.
Connect with Purpose: Whether it’s a team meeting, a networking call, or checking in with your circle, make conversations meaningful. Every interaction has the potential to move your business forward, so I encourage clients to approach these moments with intention, knowing that they’re building relationships and creating opportunities.
Evening: Set Up Tomorrow’s Wins
High performers understand that recovery is just as important as effort. You cannot pour from an empty cup.
Wrap Up with Reflection: What can I celebrate today? What can I appreciate? What did I learn? This reflection isn’t about self-criticism—it’s about growth and impact. Take a moment to acknowledge what went well, recognize the lessons in what didn’t, and consider small adjustments that could make a greater difference. I use this time to ask myself, “How can I show up even bolder tomorrow to serve, lead, and significantly impact others?”
Unplug & Recharge: High performance isn’t just about action—it’s about recovery. Protect your rest so you can show up strong tomorrow. I used to stay up late working, thinking that I could push through exhaustion. But I’ve learned that a rested body and mind are essential to sustained success. Now, I prioritize sleep and time away from screens, ensuring I have the energy to face the next day with clarity and focus.
Consistency Over Perfection
The key to building daily habits that work for you isn’t perfection—it’s consistency. Your habits don’t have to be complicated or elaborate, but they do have to be intentional. Small, consistent actions over time create the foundation for long-term success.
At the Amplified Life Company, we help executives and leaders at all levels step into their fullest potential using a holistic coaching approach. We focus on high performance and conscious leadership, helping our clients align their personal and professional lives so they can lead with purpose, power, and clarity.
Our philosophy is simple: When you take care of your body, mind, and spirit, everything else falls into place.
One of my clients, a successful CEO who had been struggling with burnout, decided to implement some of these daily habits. After just a few months, not only did his energy levels improve, but his leadership style became more grounded and focused. He began to delegate more effectively, allowing his team to shine, and his business saw substantial growth.
This is the power of intentional, consistent habits. When you show up for yourself every day, you show up better for everyone around you—your team, your clients, your family, and most importantly, for yourself.
What’s One Shift You Can Make Today?
I challenge you to think about one habit you can change today that will help you show up stronger tomorrow. Whether it’s setting clear intentions, moving your body, or prioritizing your rest, the key is taking that first step.
I’d love to hear what’s working for you and what shifts you’re making in your own daily routine. Let’s keep this conversation going, because when high performers like you step into your full potential, the impact you can create is limitless.
You’ve got this. Let’s amplify your life and leadership—one intentional habit at a time.
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