High performance habits to energise your 2025
Energy fuels everything we do – both in work and in life. Without it, even the simplest tasks can feel overwhelming. To stay productive, focused, and motivated throughout the year, we need to be intentional about maintaining our energy levels.
So how do high performers sustain their energy day in and day out?
Clint Bizzell knows exactly what it takes. As an AFL player with 12 years at the elite level, he lived and breathed peak performance. Now, having hung up his boots, he applies that same mindset to coaching business leaders and teams, helping them unlock their full potential.
After we interviewed Clint for Human on the Inside, we knew there was more to explore. This time, we sat down with him to explore the key habits individuals need to stay energised and motivated in 2025.
"We all know what it’s like to feel drained and unmotivated. But as a high performer, maintaining energy is critical. It’s the foundation for doing your best work and being your best self," Clint said.
How to elevate your energy
Clint highlights the importance of distinguishing between two types of energy – physical and mental. To sustain high performance, both need to be optimised.
Physical Energy: Building a strong foundation
Physical energy is the bedrock of performance. Without it, mental sharpness and motivation suffer. By prioritising movement, rest, and proper nutrition, we can create sustainable energy that carries us through the day.
1. Get regular exercise
"No surprises here – we’ve all been told to exercise regularly. But the benefits are undeniable. Exercise releases endorphins, reduces stress, and clears your mind."
According to science, exercising boosts oxygen circulation inside your body. This supports energy production, allows your body to function better and to use its energy more efficiently. Plus, you get a boost from an increase in hormone levels that makes you feel more energised.
Clint suggests scheduling at least three 30-minute sessions per week, in whatever form works best for you. "For me, it’s running or walking with other people. I like to exercise early and get it done."
He also recommends using Atomic Habits author James Clear’s four-step model to build better habits: Cue, Craving, Response, Reward.
Cue: Lay out your workout gear the night before.
Craving: Focus on your motivational force, such as the reward or the rush of endorphins.
Response: Complete your chosen exercise.
Reward: Treat yourself—Clint’s go-to is a coffee afterward.
2. Prioritise quality sleep
The quality of your sleep directly affects your energy levels. "Your nighttime habits matter. Put your phone away before bed—it stimulates your brain. I find TV revs me up, so I read instead," said Clint.
Research from the National Sleep Foundation shows that inadequate sleep impairs cognitive function, slows reaction times, and reduces overall productivity and mood stability.
How much sleep is ideal? Experts agree it’s best to aim for 7-9 hours of quality sleep. Optimising your sleep environment is key. Cool temperatures promote better sleep – The Sleep Health Foundation recommends setting the thermostat between 17 and 19 degrees C.
3. Snack smart
We all know balanced meals are crucial to maintaining energy levels, but so is healthy snacking. "As an athlete, I burned so much energy I could eat anything. Now, I have to be more mindful," Clint says.
For many, 3 PM is the danger zone when cravings hit. Clint advises creating good snacking habits. "Find something that works for you. For me, it’s nuts."
Nuts are naturally full of vitamins, minerals, antioxidants, healthy fats, protein and fibre, making them a perfect snack food.
4. Stay hydrated
Hydration plays a huge role in energy and productivity. Your brain needs water to function. Research shows that when you’re not drinking enough water, it makes it harder to concentrate and remember things. Your physical body is impacted too.
When you’re low on fluids, your body may feel more tired and weak than normal.
Clint recommends keeping a water bottle nearby to make hydration effortless, and to start early. "Athletes often drink water as soon as they wake up – it sets them up for the day."
5. Schedule recovery time
You can’t run at 100% all the time. Take a cue for elite athletes and make recovery part of your routine. Researchers have found that we need to fully detach from the demands of work on a regular basis in order to recover and recharge from workplace stress. Locking in some downtime can significantly improve your mental wellbeing, health, and productivity, and help to prevent burnout.
Clint blocks out Sundays for recovery. "I take it slow, catch up with friends, watch my kids’ play sports, and reset for the week ahead."
Optimising Mental Energy
Our brains are like supercomputers. To function at their best, we need to use them wisely. Just as we need to fuel our bodies for sustained energy, we must also be mindful of how we manage our mental energy and adopt habits that protect focus, clarity, and motivation.
1. Major in the majors
"Focus on the vital few, not the important many," said Clint.
Start with the hardest, most impactful work first. This is also known as the MIT (Most Important Tasks) method, as popularised by Leo Babauta, or the “Eat that frog” technique, which is about tackling your most dreaded task at the start of your day.
The idea comes from the saying by Mark Twain: “If you eat a live frog first thing in the morning, nothing worse will happen to you for the rest of the day.”
A key to this approach is to do your biggest or most challenging tasks first thing in the morning, when you are less susceptible to distractions. This often means saying 'no' to other smaller tasks, such as checking your emails and attending meetings, so you can prioritise the essential.
2. Limit distractions
A study from the University of California, Irvine found that it takes an average of 23 minutes to regain focus after an interruption, making distraction control essential.
When working on critical tasks, block out time and minimise interruptions from the energy vampires:
Silence notifications.
Limit social media access.
Use ‘Do Not Disturb’ mode on devices.
Clint also recommends breaking work into structured blocks to maintain motivation and fight the urge to procrastinate. “You might focus hard for 50 minutes, then have a short break. Do this in bursts until the task is complete.”
3. Practice mindfulness
Mindfulness is a powerful way to recharge your energy levels, especially if you’re struggling with work-life balance. Studies published by Harvard Medical School show mindfulness can relieve stress, improve decision making, and enhance mental clarity. Another study by researchers at the University of the Sunshine Coast revealed how mindfulness can improve your ability to pay attention.
As Peter Drucker, the famous author and business consultant, once said, “Follow effective action with quiet reflection. From the quiet reflection will come even more effective action.”
Clint agreed, "Even 5-10 minutes in the middle of the day makes a difference. I meditate after lunch – closing my eyes, letting thoughts flow. It’s amazing what surfaces when you just sit and let go."
Keep a notepad nearby to capture insights and ideas that arise during these moments of clarity.
4. Celebrate the wins
We’re often too focused on the next big thing to celebrate our wins. But it’s important to acknowledge our progress and achievements.
"Don’t wait for someone else to pat you on the back – recognise your own achievements. Internal motivation beats external validation," said Clint.
Celebrating small wins can boost your mood, improve self-confidence, and keep you energised and motivated. Acknowledging small wins helps you keep track of how far you’ve come and reminds you how you’ve overcome setbacks and challenges along the way.
Final thoughts
The most reliable path to success is created with repeated daily steps, over time.
“Start small. Build confidence. Celebrate each step until these habits become part of your routine, mindset, and ultimately, who you are,” said Clint. Above all, stay disciplined and you’ll make 2025 your most energised year yet.
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