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As the year wears on, my clients and colleagues tell me how busy and consumed they are with work. Healthy New Year’s Resolutions were abandoned ages ago, replaced with a pile of work and no end in sight.

Healthy habits, what healthy habits? It’s survival mode. The days are long. Lunch is at the desk or gobbled down during one of the endless meetings. Before they know it, the day is gone.

Here’s a hint: if we don’t make time to take care of ourselves, no one else will. It doesn’t need to take hours, just a few minutes throughout the day. The key is to replenish, refresh, and reinvigorate the body, mind, and spirit to show up as our best selves.  

Here are practices to help us stay physically, mentally, and emotionally ready for whatever comes our way.

Stay Active through Exercise and Movement – Long hours of sitting can take its toll on our body. Taking frequent stretch breaks brings the body back into balance and alignment. Use the stairs whenever possible. Find a colleague and take a fifteen-minute walk break at lunchtime to jumpstart the afternoon. Ready for a change? Consider trying yoga or qi gong class.

Get an Early Start to the Day – Spend the first hour of the day on you. Robin Sharma, a personal leadership expert, calls it his 5 A.M. Club. Use the early morning hour for reflection, learning, exercise and planning. Using the beginning of the day on ourselves can prepare us for the events ahead. Can’t find the full hour? Start with fifteen minutes and begin to see a difference.

Eat Healthy Foods – We are what we eat. Skip the temptations of the bagel or danish and opt for a yogurt or piece of fruit. Carry healthy snacks, such as unsalted nuts or an apple to refuel. And, find the time to focus on eating versus multitasking over lunch.

Stay Hydrated –When our body is dehydrated it works less efficiently. Staying hydrated allows the body to flush out toxins. Drinking plenty of water replenishes our body for better movement, and improved thinking.

Get 7-9 Hours of Sleep – The body needs sleep to digest the food and thoughts that we ingest during the day. During times of change, there is a lot on our minds which can inhibit a good night’s sleep. Make a conscious effort to start to wind down an hour before bed and turn off electronic devices. Consider journaling, reading something inspirational, or meditating to prepare for a restful sleep.

Balance Through Breathing – There is much buzz about acting mindfully. It starts with our personal awareness. Noticing how we breathe is a simple place to start. How we breathe is an indicator of our emotions, energy level, and attitude. Under stress, our breathing patterns can become shallow and tight. Slow, deep abdominal breathing can sooth and calm the nervous system. When we lengthen the inhalation and exhalation, we can start to relax and release the tension that builds up under stress. Many find meditation and other mindfulness techniques helpful to stay focused and balanced. Create short breathing breaks throughout the day to stay focused and clear.

Find Happiness and Gratitude – We’re programmed to seek out what’s wrong and find solutions. Consider focusing on the positives and building onto what’s already working. Instead of gossiping or complaining find a reason to be grateful and let others know what they are doing right.

Collect Your Thoughts – Many US Presidents were prolific writers, capturing their ideas and thoughts in journals. Use a journal to capture ideas, quotes, accomplishments, plans, and dreams. Journals can be a good place to dump worries and develop solutions. Start writing about what’s on your mind and don’t worry if it’s not Pulitzer Prize worthy.

Take an Electronic Break. – Find time to unplug all electronic devices and take a digital detox. Consider unplugging for one day on the weekends.

While these practices are pretty obvious, unless we make a concerted effort to schedule time in our busy day before we know it, we’re tired and out of gas.

Incorporate a few of these practices into your daily routine and start to notice the difference.

What healthy practices help you to be at your best?