WRITTEN BY RYAN JACKSON
Business can take a lot out of you – in time, energy, emotion, and mental bandwidth.
It’s essential, therefore, to get some work-life balance, take time for yourself and replenish your resources to ensure that you’re fully fit and healthy in mind, body and spirit.
Self-Care comes first. So, avoid stress and burnout by following these tips for fitting well-being routines into your working day.
Successful leaders – like Richard Branson and Steve Jobs – follow morning rituals that set them up for the day ahead and make them more productive.
Discipline yourself to get up early, before everyone else, when all is quiet and calming. Take some ‘me’ time before anyone else is around to make demands on your time. Meditate, exercise, read, or just take some time to ground yourself and do something you want to do. Or you can even start work, if you want to get ahead.
Having a regular morning routine means a peaceful, comforting start to the day, without having to think about what you’re going to do or rushing through the necessary tasks. You can go into work feeling tranquil, rested, focused and ready for anything.
Visit a gym, or swim, each day, to benefit from fitness and valuable health benefits. As well as keeping you physically well, exercise gets those endorphins – happiness hormones – racing through your system, while the blood pumping to our brains helps us be more alert, giving us clarity and better cognitive functioning.
If the gym is a step too far, exercise at home, or walk, run, or cycle to work. Find ways to build movement into your day – have business meetings and telephone calls while walking, use the stairs, etc.
To lift your spirits and increase your positivity, take time every day to consider, or compile a list of, all you have in your life to be grateful for. Cultivate an attitude of gratitude.
Some people keep mental lists, others write them down or write more expansive gratitude journals. But focusing on the good things in life has been proven to increase productivity – as well as developing and maintaining your happiness and optimism.
Decide an intention – or a goal for the day. It might be something that helps you towards your longer-term goals. Whatever it is, visualisation helps your motivation.
What do you want to be, have, do or achieve?
What are your goals, either long-term, or today?
Create a multi-sensory image. How do you imagine it will feel, sound, or look?
It might even smell or taste – after all, people do talk about ‘the smell of success’. Having a clear, compelling vision will inspire you to ‘go for it’. Then, decide on the necessary steps to get there. Concentrate on taking three important actions that will get you on your way. Do them first. ‘Eat that frog’ first thing, by doing your biggest, more profitable task, rather than procrastinating.
If you can imagine it, you can achieve itWilliam Arthur Ward
Focus is great – especially at work.
You may find that when you are totally absorbed in what you’re doing, time is meaningless – you’re ‘in the flow’ – and stress disappears. But ensure that you are fully present when you’re not working, too.
If you’re playing with your children, eating a meal, or going for a walk. make sure that you wholeheartedly enjoy and relish the present moment – by filling all your senses with what is around you, and only those things. Switch off ‘thinking’ about work or anything that isn’t happening in the ‘right now’ moment. Fill your mind with only what you see, hear, feel, smell and taste. This is an aspect of mindfulness you will find useful.
“Focus is a matter of deciding what things you’re not going to do”John Carmack
If you’re an entrepreneur or business leader, work can bleed into your home life – with the potential to ruin your mental and physical health and wreck your personal relationships. Aim to balance your time between work and your family, friends and personal life. And ensure that you get plenty of rest, relaxation and sleep. Sleep is particularly essential – not only for revitalising you and your energy – but our bodies need it to maintain and rejuvenate cells, maximising their healthy functioning and extending your life.
Some people can’t sleep because they’re thinking about all the things they need to do the next day. Empty your head before bed. While you’re still up – or better still, while you’re still at work – jot down (or write in your digital calendar or planner) the things you need to remember to do, your ideas, or concerns. Or offload your troubles and successes in a diary or journal earlier in the evening and leave yourself time to wind down and relax. Then you can go to bed (or home), cleansed of work stuff and able to rest and enjoy family life or sleep.
“The Mind is Everything
What you Think, You Become“Buddha