When we think about high performers, it’s easy to picture intense routines and jam-packed schedules. But the truth is, some of the most effective strategies are surprisingly simple — and strongly supported by research. Here are three daily habits that keep high performers grounded, focused, and energised.

1. Visualisation

Elite athletes, CEOs, and entrepreneurs all use visualisation — and there’s science behind it. Research shows that mentally rehearsing a task activates the same neural pathways as physically doing it, strengthening your brain’s “map” of success.¹ By picturing yourself achieving a goal, you prime your nervous system to act as if it’s already possible.

Try this: Spend 5 minutes each morning visualising not just the end goal but also the steps you’ll take to get there. Feel the emotions of success. This primes your brain for focus and makes you more likely to follow through.

2. Intentional Movement

Movement isn’t only about fitness — it directly influences your brain. Studies show that even brief bouts of exercise improve blood flow, boost neurotransmitters like dopamine and serotonin, and sharpen cognitive performance.² That’s why many high performers break up their day with micro-sessions of activity.

Try this: Every 60–90 minutes, set a timer for 3–5 minutes of movement: squats, push-ups, lunges, or a quick yoga flow. Think of it as a “reset button” for your energy, mood, and focus.

3. Mindset Mastery

High performers consistently practice a growth mindset — the belief that skills and intelligence can be developed. Neuroscience shows that reflecting on challenges helps the brain rewire for resilience and adaptability.³ This reflection process reduces stress and creates mental agility for future obstacles.

Try this: Each evening, ask yourself: “What did I learn today, and what could I try differently next time?” This small ritual trains your brain to seek progress, not perfection — keeping you growing both personally and professionally.

The takeaway: You don’t need a 5-hour morning routine to perform at your best. Incorporating these three habits — visualisation, movement, and mindset reflection — takes less than 20 minutes a day, but the science shows they can profoundly shift your focus, energy, and long-term success.

¹ Driskell, J.E., et al. “Effect of mental practice on motor skill performance.” Journal of Applied Psychology (1994).
² Ratey, J.J. Spark: The Revolutionary New Science of Exercise and the Brain.
³ Dweck, C.S. Mindset: The New Psychology of Success.