Sustaining Momentum: How to sustain high performance without burning out

leadership Apr 22, 2025

Playing the Long Game for Performance and Wellbeing

In today's high-performance work culture, the real challenge isn't just keeping up, it's keeping going. Burnout is rising,1-in-2 workers aged between 18 to 54 feel exhausted at work [1]. Yet, the most effective leaders aren’t the ones who push the hardest, they're the ones who sustain momentum with purpose, clarity, and care.

But sustaining momentum isn’t about sprinting, it’s about building habits and systems that support your wellbeing and performance over the long term. Here's how to play the long game with intention, energy, and resilience.

Why should leaders prioritise wellbeing?

Wellbeing is not a luxury; it's a necessity. Leaders who look after their mental and physical health are better able to make decisions, stay calm under pressure, and support their teams effectively.

Here are three easy strategies for try to sustain momentum:

Introduce daily mindfulness habits, like focused breathing or mindful pauses between meetings.
Encourage (and model) healthy work-life integration. In the Australian corporate environment, there's growing recognition of the importance of life outside of work.
Normalise conversations about stress and self-care across all levels of your organisation.

What is an example of daily habits that sustain leadership energy?

Small, consistent actions build long-term resilience. You don’t need to overhaul your life, you just need to create sustainable routines that support your body and mind.

Try this daily rhythm:

Prioritise 7–8 hours of quality sleep and regular exercise.
Fuel your body with nutritious food—especially on high-pressure days.
Schedule short breaks to reset your focus and avoid mental fatigue.
Protect time for deep work and reflection—not just meetings and emails.

How can delegation strengthen your team (and your sanity)?

Trying to do everything yourself isn’t leadership, it’s the quickest path to exhaustion. Effective leaders delegate with clarity and empower their teams.

Make sure you:

Clearly define ownership of key tasks.
Encourage your team to bring their unique skills to the table.
Celebrate collaboration and shared wins, not just individual contribution.

When everyone feels seen and contributes, you create a culture of trust, energy and shared responsibility.

Why connection is crucial in the loneliness era.

We are in a global loneliness epidemic, and leaders are not immune. Staying connected to people who understand your challenges can improve your emotional wellbeing, reduce stress, and increase your resilience.

Connection strategies:

Schedule regular check-ins with peers, mentors, or coaches.
Create safe spaces for team conversations beyond performance metrics.
Make time for fun and play - it’s fuel, not a waste of time.

At EQ Minds, we support professionals across Australia to sustain their performance and wellbeing—not just for a season but across the course of a meaningful career.

Our science-backed programs help you:

Whether you're leading a team or shaping the direction of a business, sustained momentum starts with you.

[1] 2023 State of Work Report, The University of Melbourne: https://static1.squarespace.com/static/633114f1cc72f51e29fbef8a/t/6413d9f5862abf22f9b6eb1f/1679210018394/StateoftheFutureofWork_2023.pdf