Imagine an Olympian the night before their big race. They stay up late binge-watching TV, eating chips, and drinking beer. They wake up groggy, grab a sugary muesli bar, and head to the starting blocks.
Seems ridiculous, doesn't it?
Yet, many leaders treat their brains - the very engines of their career - exactly like that.
If you are a leader, your brain is your primary instrument. It is the tool you use to navigate complex problems, manage human emotions, and drive strategy.
The data confirms what many of us feel. According to the recent global Pulse of Talent report by HR tech firm Ceridian, 9 in 10 middle managers have experienced burnout over the past year. That is a staggering 90% of the leadership population operating in a state of chronic exhaustion.
When 90% of your "engine rooms" are overheating, the entire ship is at risk. Prioritising your wellbeing isn't a luxury or a "soft" initiative - it is a strategic necessity for survival in the modern workplace.
Helping your team sustain high performance in what I call the Achievement Zone starts with you. Leaders who look after their own energy, focus, and wellbeing are far better placed to support others to do the same.
It’s like the instruction on a plane during severe turbulence: put your own oxygen mask on first before assisting anyone else.
Performing at your best isn’t just about managing your time - it’s about protecting your cognitive edge. Your executive brain function underpins your ability to make sound decisions, regulate emotions, solve problems, think ahead, and stay focused when the pressure is on.
Executive functioning occurs in the prefrontal cortex that sits at the front of our brain that is responsible for complex decision-making, regulating our emotions, problem-solving, time management, envisioning the future and planning. All of the things that leaders need to do daily.
Good executive functioning isn’t just for CEOs or managers. It helps us juggle multiple tasks while staying aligned with our bigger vision. Yet, many of us ignore the body-brain connection - working harder without fuelling our physical and mental systems, which reduces performance, mood, and resilience.
Frequently, we focus on what needs to get done, not knowing we are ignoring our body in the process. We actually work against ourselves.
As an executive coach, I work with many managers and executives who treat looking after their bodies as an afterthought, not realising how much it undermines their mood, decision-making, and resistance to illness.
One manager I coached was stunned when he realised that every day he did everything possible to maximise the performance of his large team on the factory floor, yet had completely neglected his own wellbeing. He discovered that his angry outbursts were largely driven by a lack of sleep and water. Once he addressed those basics, his mood shifted so dramatically that staff began asking if he was okay.
Let's take a look at some important areas that you can tweak to ensure you keep yourself functioning at an optimal level - making it easier to perform at your best in demanding situations.
A common error I see leaders make is that they skip breakfast or lunch thinking that it will give them extra time to do work. That may sound good in theory, but being hungry significantly impacts your decision-making abilities.
Eat at regular times and don't let yourself get to a stage where you are too hungry to function properly (but you keep pushing yourself, anyway).
Of course, the quality of your food is important, too. Don't settle for convenient processed foods or sugary drinks. Aim to eat whole foods with plenty of vegetables and fruit.
A common way leaders try to “find more time” is by working late and cutting back on sleep. It might feel productive in the moment, but chronic sleep loss takes a significant toll on your brain.
Lack of sleep interferes with the formation and maintenance of the neural pathways needed for learning, memory, and clear thinking. It reduces your ability to concentrate, regulate emotions, and make sound decisions, and it weakens your immune system - leaving you more prone to illness.
Aim for 7–9 hours of quality sleep each night and practise good sleep hygiene. Create a wind-down ritual an hour before bed: switch off devices, dim the lights, listen to calming music, and take a warm shower or bath to signal to your nervous system that it’s time to rest.
When full night-time sleep isn’t possible, strategic napping can also help. A short nap of 20 minutes or less can boost alertness and cognitive performance for up to three hours. It’s best to nap before 3pm to avoid disrupting night-time sleep and to keep it brief so you don’t wake feeling groggy. Napping can be particularly useful if you’re sleep-deprived, feeling irritable, or struggling to concentrate after lunch.
The brain itself is made up of approximately 85% water. Water gives the brain energy to function including thought and memory processes. Water is also needed for the production of hormones and neurotransmitters in the brain.
A 1-3% decrease in hydration levels can negatively impact our focus, attention and memory.
Aim to drink 500ml of water a day for every 15 kilograms of body weight.
Physical activity is beneficial for your brain as well.
According to Harvard Health, exercise boosts cognitive fitness.
Engaging in regular exercise can enhance your cognitive abilities, including thinking, learning, problem-solving, and emotional balance.
It also has a positive impact on memory and can help reduce feelings of anxiety and depression. Additionally, maintaining a consistent exercise routine can lower the risk of cognitive decline, including dementia.
As your heart rate rises during exercise, blood flow to the brain increases, resulting in an enhanced supply of oxygen and nutrients to your brain.
The increased presence of oxygen stimulates brain activity, leading to improved clarity, concentration, and focus. It's comparable to providing optimal fuel for your brain's performance. By increasing oxygen levels, you can enhance your cognitive abilities and boost overall brain function.
Schedule at least three workouts for 30 minutes doing something you enjoy that increases your heart rate. This can include a brisk walk, taking a run, kick boxing or doing a high intensity workout.
The benefits of meditation to your wellbeing and brain health are numerous.
Meditation has been shown to strengthen the areas of the brain responsible for memory, learning, attention, and self-awareness. Additionally, the practice can have a calming effect on the sympathetic nervous system. Over time, incorporating mindfulness meditation into your routine can enhance cognition, memory, and attention.
Aim to do 10 minutes a day. This can be as simple as listening to an app ( I love Hay House meditations) or a YouTube video.
Spending time in the outdoors is a wonderful panacea for our busy brains.
Studies have indicated that spending time in natural environments can have a positive impact on working memory, cognitive flexibility, and attentional control. On the other hand, exposure to urban environments has been linked to attention deficits.
Engaging in a leisurely stroll through a park or along the shoreline can provide a much-needed respite from stress. If you find yourself lacking the time to spend outdoors, simply gazing at lush greenery or listening to the soothing sounds of nature can also bring relief.
Australian researchers conducted an experiment where students were asked to perform a monotonous task that required them to press a computer key when specific numbers appeared on the screen. Interestingly, students who looked out at a blooming green rooftop for 40 seconds during the task made significantly fewer errors compared to those who took the same 40 second break but gazed at a concrete rooftop instead.
The sounds of nature can also contribute to recuperation. Berman and colleagues discovered that study participants who listened to nature sounds like chirping crickets and crashing waves performed better on demanding cognitive tests than those who listened to urban sounds like traffic and the bustling noise of a busy café.
It is true - messy desk, messy mind.
Our brains thrive in an organised environment. Researchers at the Princeton University Neuroscience Institute have used fMRI and other methods to demonstrate that our brains naturally prefer order, and that constant visual reminders of disarray deplete our cognitive resources and hinder our ability to concentrate.
Moreover, their study revealed that when participants decluttered their workspaces, they experienced improved focus, information processing, and productivity.
If your desk is cluttered, take some time to tidy up and make it look and feel better. Throw in some colourful artwork and objects that make you feel happy. You will find it much easier to work at a desk when it looks appealing.
Many leaders feel guilty carving out time for activities that “don’t contribute to work.” Yet the opposite is true. Engaging in a hobby is one of the most powerful ways to reset your nervous system and restore the mental energy required for high performance.
Research published in Journal of Occupational Health Psychology shows that psychological detachment from work during off-job time (through hobbies and leisure) improves executive functioning, sleep quality, and next-day work engagement.
Hobbies activate parts of the brain associated with pleasure, creativity, and emotional regulation. They lower stress hormones, improve mood, and replenish the cognitive resources needed for focus, problem-solving, and perspective. When you openly value life outside of work, you also model healthy, sustainable performance for your team and reinforce a culture of balance rather than burnout.
Think of this as your sacred reset time - a weekly sanctuary for your mind and body.
Commit to at least one uninterrupted hour each week in an activity purely for enjoyment: sailing, cycling, knitting, gardening, painting, playing cricket, music, or anything that helps you reconnect with your playful, curious self.
Our thoughts, feelings, beliefs, and attitudes have a significant impact on our biological functioning. Put simply, our minds play a crucial role in determining our overall health.
The scientific community increasingly agrees that a strong connection between the brain and body is essential for executive function.
It all starts with prioritising the well-being of both your body and mind. Taking proper care of yourself is of utmost importance.
It's a misconception to believe that to be productive you have to work continuously. Our brains and bodies need a break. Working through meal breaks when we are tired and hungry does not actually save time. We make more mistakes, poorer quality decision and treat people less well than we would normally.
Taking better breaks such as a walk in a park, a nap or a short meditation does wonders for our cognitive function. Optimising our brain health means we get things done better and faster. It also helps regulate our emotions, so we are less likely to be depressed or anxious and more likely to engage in positive interactions with others.
Which of these practices can you incorporate into your daily routine?
If you want help sustaining momentum in the Achievement Zone, then join my Leadership Development Course.