20 High-Performance Habits That Will Make You Unstoppable in Work & Life

sent by Chris Dodson | June 26, 2025

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I turned 44 this week. 🎂

Here are 20 things I wish I knew sooner. Habits, mindset shifts, and systems that have had a dramatic impact on my health, happiness, and performance since turning 40.

⚡️ Health, Strength & Energy

• Protect & Prioritise Sleep​
  Everything suffers when sleep is sacrificed - energy, clarity, hormones, mood.
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  ​Tip: Give mouth tape a try for an even better night's sleep.
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• Eat Real Food. Prioritise Protein. ​
  If you want energy, start with what’s on your plate. Fuel with whole foods, and cut out ultra-processed junk.
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  ​Tip: Regular fasting has been a game changer for me. The Zero app makes it easy to track
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• Start Strength Training. Today​
  Muscle is your health insurance — and you lose it faster as you age.Strength training isn’t a phase. It’s a lifelong protocol.Start now with full-body workouts, 3x a week. Stay strong for life.
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  ​Tip: Get yourself a kettlebell for short and sharp full body workouts.
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• Invest In A Personal Trainer​
  A brilliant coach builds your confidence, pushes you beyond your limits, corrects your technique/form and ultimately sets you up for success long term.
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  ​Tip: Group classes (CrossFit, Hyrox, Bootcamps, etc) are a great way to experience different coaching styles and personalities - and find a PT that might be a good fit for you.
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• Get 10,000 Steps, Every Single Day ​
  Walking is a fat loss cheat code. Low effort, high return. Do it daily.
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  ​Tip: I wear a weighted vest on the treadmill or carry a loaded backpack on outdoor walks for added intensity.
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• Cut Back On Alcohol.​
  ​It wrecks your sleep and drains energy.
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  ​Tip: I've swapped out wine for sparkling water at dinner, during the week.
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• Treat Your Body Like a House You’ll Live in for the Next 50 Years​
  ​This mindset makes healthy decisions much easier.
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  ​Tip: Read Outlive by Dr Peter Attia for the latest science on longevity.
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• Stretch Daily​
  ​Mobility compounds. Even five minutes a day makes a huge difference.
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  ​Tip: Try the 'old person test' to assess your flexibility & balance.
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• Design Your Mornings​
  ​Sunlight, movement, hydration. Start your day with consistency and intention, and everything else falls into place.
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  ​Tip: Go to sleep and wake up at the same times every day. ​
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• Make Time For Self Care In Your Calendar
  ​"Show me your calendar, and I'll tell you your priorities." Schedule your health before anything else.
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  ​Tip: Block 3x strength training sessions per week as a minimum.
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🚀 Momentum & Mindset

• Set Yourself Hard Challenges​
  A scary challenge can do wonders for your mental and physical health. It gives you a different focus, and can have a positive halo on other parts of your life.
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  ​Tip: Try setting yourself a physical challenge every 3-6 months. Having an event in the diary makes training more intense and provides extra impetus to push that bit harder. ​
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• It’s Never Too Late to Start
  ​Work beyond your own self limiting beliefs. It's never to late to launch a business, pivot your career, write a book, or learn guitar. Just start.
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  ​Tip: Overcome procrastination and self-paralysis with this paper-based exercise made popular by Tim Ferris. ​
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• Train Your Mind Like You Train Your Body
  I write far too slowly to journal consistently, but am a big believer in guided mediation and quiet reflection. Mental clarity is a skill - and it gets better with reps.
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  ​Tip: Use a short guided meditation before a big presentation or event to get into the right mindset. This free meditation from Chris Hemsworth is a good one.
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• Motivation fades. Systems stick.
  ​The top 1% don’t rely on willpower. They build systems that make performance automatic.
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  ​Tip: Read about the 3 systems every high performer needs to be unstoppable in work and life.​
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• Build Your Ideal Life With Anti-Goals
  ​Success and happiness is as much about what you avoid, as what you chase.
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  ​Tip: If your goals are the summit, anti-goals are the things you don't want to sacrifice while climbing towards it. Write them down and use them as a filter when making decisions.​​
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🎯 Attention, Connection & Being Present

• Be Someone Who Shows Up
  ​Send the text. Show up to the thing. Let people know you’re in their corner. ​
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  ​Tip: If you say you’ll be somewhere, be there. In a world full of “maybe,” being dependable is a superpower.
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• Give Without Expectation
  One of the highest-ROI habits? Be the person who helps others win.
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  ​Tip: Be the first to compliment, congratulate, and commiserate with the people in your life.
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• Invest in Your Personal Brand ​
  The best investment you can make is in yourself. Don't worry about what others think and make sure you are visible beyond the walls of your company.
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  ​Tip: Two simple ways to build your brand (without posting content)
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• Stay Off Your Phone
  ​If your phone has your attention, the people around you don't.
  ​Tip: Put your phone in a drawer as soon as you get home.

• Save Your Energy For Your Kids
  ​Success isn’t working 12 hours and collapsing on the couch.
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  ​Tip: Make sure you protect your energy so your family doesn’t just get what’s left of you, after a long day.

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Free Resource: My Health & Productivity Stack

High performance isn’t about doing more, it’s about doing what matters.

This editorial style guide distills years of hard-earned strategies across business, health, and longevity - designed for growth-minded professionals who want to operate at a higher level.

No fluff. No hype. Just habits that compound.
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