Self-Care for High Performers: 3 Steps to Prevent Burnout & Stay Focused
Self-care isn’t a luxury, it's a tool for success
Self-Care in a World That Never Stops…
In a world that demands more of us every day, whether in work, family, or personal pursuits, it’s easy to push self-care to the back burner.
Caring for ourselves was never meant to be a luxury fit for those not busy; it’s a necessity that allows us to do more while carrying around less.
Self-Care is More Than “a buzzword” It’s Survival
There has been a discussion on the rise in burnout, particularly among high achievers and professionals balancing multiple responsibilities. I’ve spoken about the times I’ve been stretched too thin, and the negative impact it had on my health and focus.
The World Health Organization has classified burnout as a syndrome stemming from chronic workplace stress. Meanwhile, new studies show that in almost every case, social media overuse is impacting mental health, increasing anxiety and amplifying the depth of depression rates.
People aren’t just down when they don’t care for themselves - they are down bad.
So what can we do about it?
Here are three lessons from a discussion I had with my wife and children during a recent family meeting, and something I felt I should share with others.
It all starts with intentional self-care strategies beyond spa days and bubble baths.
The 3-Step Self-Care Blueprint for High Performers
1️⃣ Audit Your Time & Energy Vampires
Track what drains you. What’s sucking your time and energy from you? Is it excessive scrolling, negative conversations, lack of sleep, hours wasted being wasted?
Replace energy-draining habits with restorative ones like reading, photography, kayaking, and meditation. Some habits are better than others, and oftentimes, a great day can be found in ditching screens and going for a long walk in the woods.
2️⃣ Master the Art of ‘No’
Stop saying yes to things that don’t serve you. “No.” is a complete sentence, and you should not feel bad for telling someone else you cannot do something, you are as valuable as them, their “No” is you saying “Yes” to yourself and what you need.
Protect your time like it’s your most valuable asset, because it is. You won’t get these hours back, and there’s no way for you to keep your cup full if you are always filling up others.
3️⃣ Schedule Non-Negotiable Recovery
Block out time for rest, movement, and connection with loved ones. Be more intentional with your time and treat your schedule like a surgeon cutting rather than watching a lava-lamp float around.
Do you know how doing a 24-hour fast is good for your body, as it allows your gut to rest and detoxes built-up “stuff”? Try a “24-hour digital detox” once a week to reset your mind, let it relax and clear out the built-up mental “stuff”
Your Action Plan: Start Today
📌 Right now, pick one thing from the list above and implement it.
📌 Tonight, reflect on how it made you feel.
📌 This week, commit to consistency because self-care isn’t a one-time fix.
- Zac Small
PS: For parents, alone time can make you feel bad, I’ve had this attachment issue and I’ve overcome it. Here is an article I wrote about the need for parents to get alone time:
The Power of Alone Time
Many fathers find themselves overwhelmed with the daily responsibilities of providing for their families, nurturing their children, and supporting their wives.
Kayaking is the way!