Learn how small, consistent habits can transform your wellbeing, boost your energy, and drive sustainable high performance in 2025 and beyond.
For the past six and a half years, I’ve used my journal at least a few times a week. It’s become a sacred ritual, a space for reflection, intention-setting, and checking in with myself. This practice began back in 2018, the year everything changed.
At the time, I was burnt out, struggling with alcohol addiction, and deeply disconnected from myself. Prioritising my wellbeing felt like a luxury I couldn’t afford. It felt too hard, too slow, and frankly, too late.
But I began anyway. One small step at a time.
And in doing so, I unknowingly changed the course of my life.
While flicking through my 2019 journal recently, I stumbled across this entry:
“I feel like I’m spending so much time and energy on improving my wellbeing right now, but it feels like I’m treading water and getting nowhere. Will all of this effort pay off in the long term?”
If I could go back, I’d whisper:
Yes. It will pay off in ways you can’t yet imagine.
What I’ve learned since then is this: when we consistently invest in small, healthy habits, we don’t just improve our wellbeing - we transform our energy, performance, and future.
This insight became the foundation for what I now call:
[(Time + Energy) × Healthy Habits = Optimal Wellbeing] × Consistency = Sustained High Performance + Longevity
Let’s break it down.
Your time and energy are your most valuable resources. Where you direct them shapes everything - your health, clarity, relationships, and performance.
Research from the Australian Institute of Health and Welfare (2024) confirms that lifestyle factors like sleep, nutrition, and movement are among the top predictors of long-term wellbeing and burnout prevention. Yet, they’re often neglected in high-performance cultures.
Start with:
“Your life is the sum of your habits.” James Clear, Atomic Habits
In the early stages, progress can feel slow. That’s normal. According to Frontiers in Psychology (2023), habit formation can take anywhere from 18 to 254 days, depending on the person and the behaviour.
Celebrate your efforts, not just outcomes. Notice the changes - waking up with more energy, feeling less anxious, making clearer decisions.
This is what I call optimal wellbeing - not just the absence of illness, but the presence of vitality, clarity, and resilience.
I’ll be honest - this is where the real challenge lies. It’s no wonder that while 45% of people set out to change or implement a habit in the new year, only 8% succeed long term! It’s often the point where people fall off the wagon and need to start back at step one. However, consistency is the multiplier that transforms optimal wellbeing into long-term results. Without it, even the most effective habits lose their impact.
Here’s how to build consistency:
When healthy habits become consistent, high performance becomes sustainable and enjoyable.
A 2024 Deloitte report found that employees who prioritise wellbeing are 2.3 times more likely to be engaged and 41% more productive than those who don’t.
When you feel good, you show up differently. You make better decisions, lead with clarity, and recover faster from setbacks.
As I stuck with these practices, I noticed profound changes. My focus sharpened, my productivity soared, and I became more resilient under pressure. Research supports this: studies show that individuals who prioritise wellbeing and adopt consistent healthy habits can see a 20% increase in productivity and a significant improvement in stress resilience. High performance is not a sprint - it’s a marathon. This formula ensures you can maintain your pace without burning out.
According to the Harvard T.H. Chan School of Public Health (2023), those who maintain basic lifestyle habits - like regular movement, a balanced diet, and adequate rest - can extend their life expectancy by over a decade.
But more importantly, those extra years are lived with more energy, clarity, and fulfilment.
Burnout is no longer a buzzword, it’s a workplace epidemic. The Safe Work Australia 2025 Report revealed that psychological injury claims have risen by 36% over four years, with toxic workplace cultures and chronic stress named as key drivers.
Building wellbeing isn’t a luxury. It’s a strategic advantage — for you, your leadership, and your life.
In 2018, I couldn’t have imagined the life I’m living now. I’m grateful to my past self for taking those first, hard steps toward change.
Success doesn’t come from working harder; it comes from living smarter. Invest in your wellbeing today, and watch it pay dividends in performance, longevity, and joy tomorrow.
Download the free BRAVE™ Burnout Prevention KickstartBegin your journey with our high-value, practical guide that helps you assess where your energy is going, spot early signs of burnout, and identify the small, strategic shifts that make a real difference. This is your first step toward balance, clarity, and sustainable wellbeing.
Explore the BRAVE™ 7-Day Reset CourseIf you're ready to go deeper, this self-paced course will guide you through our signature BRAVE™ framework - Boundaries, Rest, Authenticity, Vitality, and Empathy. Over seven powerful days, you’ll reset your habits, restore your energy, and build a wellbeing strategy that supports high performance without the burnout.
Book a 1:1 Coaching Call with LucyLooking for personalised support to implement this in your life or team? Let’s connect. In this free discovery call, we’ll explore what’s working, what’s not, and how you can integrate wellbeing as a leadership strength. You don’t have to figure it all out alone.
Whether you’re curious about coaching, workshops, retreats, or workplace wellbeing programs, this no-pressure call is a chance to connect, ask questions, and see if Balanced Elite is the right fit.
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