Your 2025 High-Performance Protocol: 5 Pillars for Optimal Self-Care

Creating a personalized and intentional high-performance self-care protocol in our fast-paced, ever-evolving world is the foundation for success, fulfillment, and happiness.

As a thirty-year high-performance coach, I have found that success stems from a foundation of mental, physical, and emotional strength, clear alignment with personal and professional goals, driven by purpose, and high-performance techniques such as emotional regulation, mindset mastery, and strategic time management.

The DRESS framework – diet, rest, exercise, stress relief, and supplementation – offers a practical way to build your protocol and align routines with your priorities for productivity and balance.

1. Diet: Fuel Your Body with Intention
A high-performance diet supports energy, focus, and health. Prioritize whole, nutrient-dense foods like lean proteins, healthy fats, whole grains, fruits, and vegetables. Hydration is key; aim for half your body weight in ounces daily.

Examples:

• Breakfast: Spinach, avocado, chia seeds, and protein smoothie.
• Lunch: Quinoa salad with grilled chicken and mixed greens.
• Snack: Raw almonds and an apple.
• Dinner: Salmon with roasted sweet potatoes and broccoli.

Tip: Meal prep on weekends to save time and ensure you have healthy options. Prepare proteins on Sunday to create quick, balanced meals throughout the week.

2. Rest: Prioritize Sleep and Recovery
Quality sleep is critical for high performance. Aim for seven to nine hours nightly and include mental and physical downtime in your routine.

Examples:

• A calming bedtime routine, like reading, meditation, or a warm bath.
• A consistent sleep schedule, even on weekends.
• No screens at least an hour before bed.

Tip: Use sleep trackers, upgrade your bedding, or try weighted blankets to improve sleep quality.

3. Exercise: Move Your Body with Purpose
Regular physical activity boosts energy, mood, and health. Include a mix of cardio, strength training, and mobility exercises tailored to your fitness level and wellness goals.

Examples:

• Cardio: Brisk walking, jogging, or cycling four to five times weekly.
• Strength training: Bodyweight or weightlifting exercises two to three times weekly.
• Flexibility: Stretching or yoga to improve mobility and reduce tension.

Tip: Schedule workouts as non-negotiable appointments in your calendar. Plan your weekly routine each Sunday to stay consistent.

4. Stress Relief: Manage and Mitigate Stress
Chronic stress impacts performance, health, and happiness. Daily stress-relief practices help build resilience, mental clarity, and optimism.

Examples:

• Practice mindfulness or meditation for ten minutes each morning, preferably outdoors.
• Take breaks to breathe deeply or go for a walk.
• Process emotions through journaling or conversations with a coach, therapist, or trusted friend.
• Engage in joyful hobbies or community work.

Tip: Techniques like EFT tapping or breathwork can provide quick relief during stressful moments.

5. Supplementation: Support Your Body’s Needs
Supplements can fill nutritional gaps and enhance health. Consult a healthcare provider or wellness coach to find what’s right for you.

Examples:

• Multivitamins for essential nutrients.
• Omega-3 fatty acids for brain and heart health.
• Magnesium for relaxation and sleep.
• Vitamin D for limited sun exposure.
• Advanced supplements to improve cellular health, like NAD or natural GLP-1.

Tip: Set daily reminders to take supplements consistently.

Mastering Time Management: Plan Your 168 Hours
Everyone has the same 168 hours weekly. Effective time management ensures your self-care protocol fits seamlessly into your life.

Some helpful steps you can take include:

1. Identify Priorities: List top goals and commitments like work, health, and personal growth.
2. Block Time: Allocate specific slots for self-care, work, and leisure. Treat self-care as essential.
3. Color-Code Your Calendar: Assign colors for categories like health, work, family, and fun.
4. Audit Weekly: Reflect on time use and adjust to stay aligned with your goals.

Example schedule:

• Exercise: 7:00 a.m.–7:30 a.m. (Monday–Friday)
• Meal Prep: Two hours on Sunday
• Meditation: Ten minutes before bed daily

Now is the perfect time to create your plan.

Evaluate your habits, set 2025 goals, and make small, consistent changes to enhance your health and performance. For personalized support, accountability, and tailored strategies, schedule a complimentary consultation at longviewvitality.com.

Christine Bilotti-Peterson is a high-performance and wellness coach dedicated to helping individuals unlock their full potential in health, career, and personal growth. With a unique approach that combines her thirty years of executive development, mindset coaching, yoga, and rapid transformation therapy, she empowers clients to achieve their goals with confidence and purpose. As a corporate leadership success strategist and entrepreneur, Christine brings a results-driven, holistic philosophy to help create vibrant, fulfilling lives.

You can connect with Christine and learn more about her high-performance practice at: longviewvitality.com.