The Vitality Advantage – The Key to Energy, Focus, and High Performance

Why does taking care of our mental fitness often feel like a luxury—something we’ll get to once the ‘real work’ is done?

Many of us push through exhaustion, grab whatever food is convenient, and sacrifice rest for productivity—only to find ourselves drained, unfocused, and less effective. But the truth is, vitality isn’t just about feeling good—it’s about performing at our best.

The CLEVEREST model, which I use in coaching and training programmes, highlights Vitality as a key pillar of workplace wellbeing and leadership. It’s not just about physical health—it’s about energy, resilience, and the ability to show up as our best selves every day. When vitality is neglected, so is everything else—engagement, focus, leadership, and long-term success.

The challenge? Even when we know what’s good for us, we often struggle to do it.

We tell ourselves we’ll exercise when we have more time, eat better when life isn’t so busy, and get more sleep when work slows down. But that time rarely comes. The good news? Small, science-backed changes can have a huge impact. Let’s break it down.

1. Movement – Why Exercise Fuels Your Mind, Not Just Your Body

Most people think of exercise in terms of weight loss or fitness, but its real power lies in brain function, stress reduction, and productivity. Research shows that just 150 minutes of moderate exercise per week—or 30 minutes, five times a week—can:

• Boost cognitive function and memory (Ratey, Spark: The Revolutionary New Science of Exercise and the Brain).
• Reduce stress and anxiety by lowering cortisol levels (Harvard Medical School).
• Increase workplace productivity by up to 21% (University of Bristol).

The problem? Many people struggle with consistency.

? How to make it easier:

• Do what you enjoy—whether that’s walking, dancing, yoga, or sports.
• Tie it into your routine—walk during calls, take the stairs, or cycle to work.
• Bring a friend—accountability and connection make you more likely to stick with it.

2. Nutrition – Fueling Energy, Not Just Filling Up

We often eat for convenience, habit, or comfort—rarely thinking about fueling our performance.

But nutrition has a direct impact on mood, focus, and resilience.?

A mental shift that has had a profound impact on my life - the pleasure we get from eating fatty foods is momentary. The fulfillment we get from eating healthy lasts a lifetime. Plus, we can learn to enjoy eating healthy foods just as much.

Studies show that:

• People who eat a balanced, whole-food diet are 45% less likely to experience depression (Harvard T.H. Chan School of Public Health).
• A highly processed diet is linked to increased fatigue and brain fog (American Journal of Clinical Nutrition).
• Even mild dehydration (1-2% loss of body water) can impair memory, focus, and increase stress hormones (European Journal of Nutrition, 2013).

The issue? Changing eating habits can feel overwhelming, especially with work demands.

? How to make it easier:

• Start small—swap processed snacks for whole foods, drink more water, and add protein to meals. Simply cutting drinks with sugar will make a big difference.
• Prep in advance—keep healthy options available to avoid last-minute unhealthy choices.
• Be realistic—balance matters more than perfection.

3. Sleep – The Foundation of Focus and Performance

Despite its impact, sleep is generally the most neglected area of wellbeing. Leaders, employees, and entrepreneurs alike cut corners on rest—yet research shows that lack of sleep lowers productivity more than skipping breakfast, dehydration, and stress combined (RAND Corporation).

• Sleeping less than six hours per night is linked to a 13% higher risk of burnout (National Sleep Foundation).
• Getting only six hours of sleep per night for two weeks impairs cognitive function as much as being legally drunk (Harvard Medical School).
• Well-rested employees make better decisions, communicate more effectively, and are 23% more engaged at work (Gallup).

The problem? Modern life makes sleep feel optional.

? How to make it easier:

• Set a wind-down routine—screens off, dim the lights, and create a calming ritual before bed.
• Prioritise consistency—going to sleep and waking up at the same time improves sleep quality.
• Optimise your sleep space—cool, dark, and quiet environments help you fall and stay asleep.

4. Mindfulness & Meditation – The Productivity Superpower

Meditation isn’t just about relaxation—it rewires the brain for focus, resilience, and emotional regulation. Research shows that:

• Just 10 minutes of mindfulness per day can reduce stress, improve concentration, and increase emotional intelligence (American Psychological Association).
• Meditation reduces the size of the amygdala, the brain’s fear center, making you less reactive to stress (Harvard Medical School).
• Employees who practice mindfulness report higher job satisfaction and lower burnout (Journal of Occupational Health Psychology).

The challenge? People assume they need to spend hours meditating for it to work.

? How to make it easier:

• Start small—even one minute of deep breathing can help.
• Use mindfulness in daily activities—pay attention while walking, eating, or listening.
• Try guided sessions—apps like Headspace and Calm make it easier to start.

The Vitality Advantage – Small Changes, Big Impact

When we move, fuel our bodies well, prioritise rest, and build mindfulness, we don’t just feel better—we perform better. Leaders with high vitality have greater focus, stronger decision-making skills, and more resilience under pressure.

The mistake? Thinking these things take too much time. In reality, small, intentional changes lead to the biggest long-term improvements.

Which of these areas do you need to focus on most? Let me know in the comments.

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