Can you believe we have made it to episode 20? This is the final episode of season 1 of Stay At The Top before I take a few weeks break. This episode brings everything from season 1 together, and also gives you some things to work on while I take a short break Today I wanted to talk about Six high performing habits you should look to add, form or optimise in your life. In this episode I share:  Why you need to implement a ritual or routine to start the dayThe different chronotypes and how your type will influence your ritual to start the dayExamples of different rituals you can haveWhat not to do as a ritual to start the dayThe importance of taking regular breaksWhat to actually include in a brain breakWhat not to include in a brain breakWhy you need consistency in meals and in sleepHow regularly you should be eating depending on your lifestyleHow to manage sleep consistency if you travel or have childrenWhy you need to ‘find your non negotiable’Examples of some non negotiablesHow to figure out how many non negotiables to include in your day and how to do soWhy you should have a ‘progress over perfection’ mindsetHow athletes use wind down routines Examples of what a wind down routine can includeThe one habit out of the 6 I recommend you pick if you can only pick one  Key Quotes   “If you start to consistently sleep within 30-60 minutes, that is going to have such a huge impact on how your energy levels are”   “Taking a break means taking a break from having lunch at your desk.”   Take the high-performance profile quiz here   https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz    More about the podcast and me   Everything about me can be found here: www.jessicaspendlove.com    If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/    Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/   See my range of current services here https://jessicaspendlove.com/services-guide/  Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/   If you want to contact me directly, send me an email here: [email protected]   Hosted on Acast. See acast.com/privacy for more information.