5 Wellness Rules of High-Performing Professionals

1. Start the Day with Natural Light and Movement

Feeling groggy even after 8 hours of sleep? Your brain might just need light, not more coffee.

Getting morning sunlight within the first hour of waking helps set your body’s internal clock (circadian rhythm), making you more alert and energized throughout the day.

Neuroscientist Andrew Huberman says that 5–10 minutes of natural sunlight and light movement (like walking or stretching) can dramatically boost energy, focus, and mood. The habit will also improve your sleep that night.

Real-world example:
Skip the phone scrolling tomorrow morning. Instead, go outside for a short walk or stand on your balcony for 10 minutes. Combine that with slow stretches or arm circles. It’s a natural way to kickstart the day.

👉 Action step:
Tomorrow morning, step outside for 5–10 minutes within an hour of waking. No sunglasses. Just sunlight and movement.

2. Use the “90:20:5” Rule to Stay Sharp at Work

Sitting at your desk for hours might feel productive but your brain and body are silently protesting.

Try this rhythm instead:

• Work for 90 minutes (deep focus)
  
  

• Take a 15-20 minute break
  
  

• Move for at least 5 of those minutes
  
  

This combo fights mental fatigue and physical stiffness. It also aligns with what psychologist Adam Grant recommends - short sprints of deep, focused work, followed by genuine rest.

Real-world example:
After a 90-minute work block, do 10 air squats and walk a few laps around your office or home. You’ll return sharper and more energized.

👉 Action step:
Set a timer: 90 minutes of work → 20-minute break → 5 minutes of movement within the break. Repeat twice today.

3. Eat for Energy, Not Just Discipline

Skipping meals or eating “clean” isn’t enough. Your body needs fuel that sustains energy and focus.

Think: high protein + healthy fats + fiber.

Eating clean, balanced meals keeps you energized and productive. When you fuel your body right, you stop reaching for that second latte or sugary snack at 3PM.

Real-world example:
Instead of a granola bar, try Greek yogurt with chia seeds and berries. Or a lunch of grilled chicken, roasted veggies, and quinoa with olive oil.

👉 Action step:
Plan your next meal with this formula: 1 lean protein + 1 good fat + veggies or fiber-rich carb. Keep it simple and clean.

4. Protect Your Sleep Like a Business Deal

Sleep isn’t optional for high performance, it’s foundational.

From creativity to stress management, everything improves when you sleep deeply and consistently. And the key? A wind-down ritual and a bedtime window your brain can depend on.

Andrew Huberman recommends dimming lights at night, and using a regular bedtime to signal the brain it’s time to power down.

Real-world example:
Turn off overhead lights 1 hour before bed. Use lamps or red-toned bulbs. Read a physical book, stretch, or journal. No screens needed!

👉 Action step:
Tonight, dim your lights after dinner. Stick to a consistent bedtime window (e.g. 10–10:30PM) for the next 3 days and see how you feel.

5. Turn Off to Turn On: Own Your Evening Routine

Want to win tomorrow? Start the night before.

Evening routines don’t have to be elaborate, just intentional. They signal your brain that work is done, and rest has begun.

Adam Grant is a big advocate of mental boundaries; meaning no emails or work tasks after a set hour. This gives your brain time to recover and process the day.

Real-world example:
Create a 3-part ritual: light stretching → herbal tea → 10 minutes of reading. Repeat it nightly to form a habit.

👉 Action step:
 Tonight, choose 3 easy habits you’ll repeat every evening. Set a reminder to start your wind-down routine at a fixed time.

 

✅ 5 simple wellness rules that work with your busy lifestyle, not against it.

Which one will you start with first? Create the habit one at a time.