“Find the ‘low hanging fruit’ – the simple wins that have the greatest impact,” she suggests.
“You could go to bed half an hour earlier, or automate your grocery store with home delivery, or [limiting] the time you spend on social media or doom scrolling … and replace that with something more positive and helpful. “
Try “Habit Stacks”
When you have some good habits, consider adding something new to turn the thinking off.
“I love combining old and new habits to make them part of my daily routine,” said Jamie Lee, co-founder of The Kind Friend journal, which is used by executives at Google, TikTok and Facebook.
“For example, I am a coffee drinker and I combine my coffee routine with journaling every morning, [which] enables me to use the already existing dynamics. “
Similarly, Headspace health trainer Dr. Rachael Skews has an ongoing date with her husband every Friday night, ticking off the relationship investments and exercises of the day at the same time.
Loading
“We run slowly enough that we can talk for a few hours to relax from the work week – we have time together and I do half of my Eisenmann workout,” she says.
Dr. Skews remembers working with a stressed out executive who wasn’t doing his mindfulness “homework,” so she found a way to combine it with something else he loved.
“I asked him what gives his world a sense of vitality, meaningfulness and joy – he said, ‘Gardening with my children,’” she recalls.
“So I said, ‘Your homework is to garden mindfully with your children – when you find yourself thinking about something else, bring yourself back to the present moment.'”
“Instead of saying ‘I don’t have time’, many leaders would wonder whether the task is a priority or not – by changing our language, it is reminding us that we are free to use our time and that we are all given 24 Hours a day.”
Know your purpose
Think about where certain self-care practices fit into your broader goals.
“It is very important to explore the intent and purpose of your wellness to-dos – for some people it may be a sense of gratitude and aliveness, for others it may be a smaller size. When you are clear about what you are doing, you are more likely to remain motivated to build those habits, ”says Lee.
Loading
“Instead of saying ‘I don’t have time’, many leaders would wonder whether the task is a priority or not – by changing our language, it is reminding us that we are free to use our time and that we are all given 24 Hours a day.”
Dr. Skews says family is the most important drive for many people, so incorporating family time into your wellness activities is often a breeze.
“A customer of mine did headspace meditations with her children,” she says.
“As a psychologist, I have a background in acceptance and commitment therapy (ACT) [which can involve] Taking action on what is important to you in your life – that feeling of “Where do you want to go? What things are important to you in your life? What do you think you would like to prioritize? ‘”
Look for small opportunities
Demanding careers and careers can definitely get in the way of self-care, but Dr. Lukins says we often have to redesign the windows available for wellness.
Even though your lifestyle may not currently be suitable for a 10-mile run or 90-minute yoga class, jogging around the block or doing a 20-minute online vinyasa can still work wonders.
“I’m a big fan of the phrase ‘some is better than none,’” she says.
“Find things you enjoy and do what you can. Be nice to yourself if things don’t go as planned. “
Loading
Take a deep breath
It would be nice to end each day with soaking chickpeas, a filled out journal, and an exercise ticked, but Dr. Skews says that sometimes we need a break the most.
“If you don’t get the rest and relaxation you need, you will burn out,” she says.
For many people, starting to prioritize sleep or planned downtime can be the biggest game changer for our health and headspace.
“I worked with an aspiring professional who felt like he was always on the go, but his efficiency and productivity were ineffective when the wheels were spinning,” recalls Dr. Lukins.
“I encouraged him to get more sleep by setting an alarm to go to bed two hours earlier. As a result, he naturally woke up an hour before his alarm clock, took his dog for a walk before breakfast, and then made his lunch so he wouldn’t have to buy it – the result was a healthier diet; Save money; better regulated; to feel better; and proud of his achievements. “
Make the most of your health, relationships, fitness, and diet with our Live Well newsletter. Get it in your inbox every Monday.
