Achieve More: A Goal-Getter’s Toolkit to Sustain Momentum – Part I

Success Strategies
Toolkit to Sustain Momentum

Spring has arrived in North America, marking the beginning of a promising period to check in on the progress of our 2024 goals. It is imperative that we sustain momentum through consistent and strategic actions to realize our aspirations. In this and my next posts, I will share tactics gathered from research and reputable experts that have proven beneficial to me and can do the same for you.

Today’s focus shifts on an often overlooked dimension: SELF-CARE. This, I believe, is the FOUNDATION of our overall well-being, encompassing the crucial task of nurturing our body, mind, and spirit to ensure we function optimally. Discounting these areas can have lamentable outcomes.

Before delving into self-care strategies, I strongly advocate the practice of journaling. I gain immense value in documenting and monitoring habits from every aspect of my life. This ritual helps me identify stress triggers, wins, and my journey.

Prioritize Sleep

Sleep impacts every tissue and system in the body, playing a vital role in maintaining peak physical and mental performance. The significance of adequate sleep cannot be overstated, as its insufficiency can lead to cognitive impairment, decreased productivity, and heightened stress levels. Additionally, insufficient sleep is associated with various health concerns, such as obesity, heart disease, and a compromised immune system.

Furthermore, studies conducted on sleep-deprived individuals unveiled a multitude of adverse effects on their physical appearance, with noticeable reductions in skin elasticity, a pallid complexion, the onset of wrinkles, fine lines around the mouth, sagging eyelids, and the emergence of dark circles beneath the eyes. Participants also appeared sadder, more fatigued, less attractive, and less healthy.

Research indicates that the optimal duration of sleep ranges between seven to nine hours each night, underscoring the profound importance of prioritizing sufficient and high-quality rest for overall health and well-being.


  • To get quality sleep, establish good sleep hygiene. For instance, to help you wind down for the evening, have a warm bath, restrict using electronic devices near bedtime, keep your bedroom dark and cool, and keep a stable sleep schedule.
  • To minimize disruptions during the night, avoid drinking liquids within two (2) hours of your bedtime.
  • Exercise, and for some of us, earlier in the day.
  • Steer clear of caffeine, having heavy meals, or stimulating foods close to bedtime. (Journaling will help you identify foods or activities that can keep you awake.)

Follow a Balanced Diet

A balanced diet provides the essential nutrients and energy for the body to function at its best. Benefits include heightened cognitive ability, improved mood and concentration, increased energy and motivation, and reduced anxiety and depression. It can also help prevent health conditions such as obesity, heart disease, and diabetes. By fueling your body with the right nutrients, you are actively working towards a healthier and more fulfilling lifestyle.


  • Talk to healthcare professionals about dietary supplements, meal plans, and optimal food combinations to maximize nutrients. Because of my restricted diet, supplements have been worthwhile. I also collaborated with multiple medical and naturopathic doctors to source suitable options. Additionally, when my weight fluctuated, I sought support from a dietitian and a personal trainer.
  • Opt for a single splurge meal rather than a full day of indulgence. I have struggled to return to healthier choices when my splurge day extended into multiple days.
  •  Have dinner at least two (2) hours before bedtime.
  • Eating away from screens to control portion size and monitor your chews.
  • Limit processed foods, fried foods, and those high in salt and sugar.
  •  Stay hydrated by drinking water throughout the day.

Incorporate Regular Excercise

Regular exercise enhances physiological and biochemical alterations in the brain and body. Physical activity boosts circulation, delivering more oxygen and nutrients to the brain. That improves cognitive function and memory. Exercise also triggers the release of endorphins, reducing stress and elevating happiness. Maintaining a consistent workout regimen helps regulate hormones, promotes better sleep patterns, mitigate the risk of chronic diseases, increases our energy levels during the day, assists in weight management, strengthens our muscles, and develops flexibility and balance.

The cumulative benefits of maintaining an active lifestyle are profound and far-reaching. Consistent engagement in physical activity has been shown to prolong life expectancy, foster a commitment to a healthier overall lifestyle, and significantly enrich one’s quality of life.


  • Find activities that you enjoy and will stick with in the long term.
  • Register for charitable walks/runs that can kick-start your training. Then, build your exercise route around that need. I found this action tremendously helpful. And you could more easily find a welcoming support group.
  • Schedule your workouts in advance as you would any urgent appointment.
  • Join a fitness class or group to stay motivated and accountable.

Manage Stress

Managing stress requires a multifaceted approach, including identifying stressors, adopting stress-relief techniques, and prioritizing self-care. Chronic stress can have detrimental effects on both physical and mental health, leading to conditions such as anxiety, depression, and cardiovascular diseases. By practising daily stress management techniques, we can better cope with everyday challenges and raise productivity levels.


  • Journal to pinpoint stress triggers, fostering self-awareness and emotional regulation.
  • Practice deep breathing exercises regularly. Timetable 2-minute breaks throughout your day.
  • Engage in physical activities to release tension. After only a one-hour walk in nature, activity in brain regions involved in stress processing decreases. Also, time in nature sharpens our cognition.
  • Set healthy boundaries. We will look at this in my next post.
  • Seek social support from those you trust to share your feelings and gain valuable perspectives.
  • Embrace relaxation techniques such as meditation or yoga. These techniques can help you become more present and reduce the negative impact of stress on your body and mind.
  • Consider professional help if stress becomes overwhelming.
  • Others: Sleep and diet.

Cultivate Hobbies and Interests

Dedicating oneself entirely to their career is a common occurrence as many individuals find their sense of self deeply entwined with their professional pursuits. Nevertheless, the cultivation of hobbies and interests beyond the realm of work presents a powerful avenue for personal and professional development. Such activities foster creativity, boost confidence, ease mental stress, improve work-life balance, and provide a sense of accomplishment.

Moreover, these pursuits act as a gateway to acquiring new competencies, broadening social networks, and unveiling hidden talents. Accordingly, the decision to invest time and effort in hobbies and interests bestows a transformative impact on one’s life, enhancing overall contentment and gratification.


  • Experiment with varied activities to discover what truly sparks your interest. Pick one (1). Extend to another when you are more comfortable and if your time permits.
  • Integrate into your weekly routine to maintain consistency.
  • Join clubs, groups, or communities. Example: a book club or volunteer for a cause that resonates with you.
  • Participate in activities that challenge and stimulate your mind for personal growth.
  • Attend workshops or classes to learn new skills and deepen your knowledge. Suggestions: learn a new language or to play an instrument, painting or drawing, writing, and improv.
  • Reflect on the joy and fulfillment your hobbies bring to maintain a healthy work-life balance.


The strategies outlined in this toolkit can build and sustain momentum to attain your goals. The impetus for change falls upon you to embark on your transformative journey right now. Judiciously choose one or two tactics that wield the most consequential influence in your life, and steadfastly take incremental steps each day. You will observe tangible progress.

Kasindra Maharaj is the Founder and Chief Momentum Officer at KM Career Insights – a boutique establishment providing workshops and coaching services to early and mid-career professionals. With her diverse upbringing and progressive perspectives, she believes in offering fair opportunities for all. Across her portfolio career, Kasindra delivered notable feats as a consumer insights expert, a data miner, and an educator.

You can reach Kasindra via www.LinkedIn/IN/KasindraMaharaj,  X: @KasindraMaharaj, or her website at


Featured image provided by Nathan Cowley; Pexels; Thanks!