8 Ways Leaders Can Take Better Care Of Themselves and Their Mental Well-being This Summer (and Beyond)
As we discussed things leaders can do to support their mental well-being and overall health in previous articles, I thought sharing this list just before summer would be helpful. It is far too easy to get sucked into the daily routine and not look outside of it. We believe we will do things differently as summer arrives because kids are out of school or routines change a bit. The weather is (usually) pretty good. We plan activities, yet somehow, we continue to grind through each day or week the same way, and suddenly, it is Fall again. Hopefully, you have found some time for a summer vacation or have one to look forward to. Or you've been able to get outside and enjoy the fresh summer air (even if it may be scorching hot where you are).
A study published in the Journal of Applied Psychology found that leaders who engage in regular self-care practices experience increased job satisfaction, reduced burnout, and improved overall well-being. These factors contribute to their effectiveness as leaders and positively impact the performance and engagement of their teams.
Many of these reminders or activities are related to similar actions we have covered over the past few articles related to mental health awareness month and the steps towards well-being. Use these to take better care of yourself long-term and enjoy the summer season ahead. Let's dive in.
1. Set boundaries
Have a start and stop time each day. I know it can be hectic at times, and this might feel impossible (yes, that is a self-reminder and callout), but stuff will be there the next day. Remember, finish each day, not every project.
2. Schedule time for exercise or activity
There are countless surveys and research articles on the benefits of having a routine exercise program. This doesn't mean you must feel like you're training for a marathon. Just ensure you move your body and elevate your heart rate multiple times a week. This is one that I am pretty good at, and I still marvel at the positive energy I get from a good walk on the treadmill or a short stint on an exercise bike. When the weather isn’t too hot and humid, a nice walk outside is also great. There are two benefits: fresh air and exercise.
3. Track what you eat and drink for two weeks
Awareness of what we eat and drink is the first step in knowing whether we need to change. It can be easy during the summer to fall into more snacks, fast food, fancy poolside drinks, etc. Write down what you're eating and how much water (and other beverages) you consume over the course of two weeks for each day. You do not need a fancy app; it doesn't even need to track calories or carbs; start with the basics. You may be surprised to see what you're putting into your body, and that can help formulate a plan if you need to make changes. I am not sure I subscribe to the idea of 'you are what you eat,' but I agree with 'I feel like what I eat.' Better food, better energy.
4. Practice mindfulness
Mindfulness doesn't need to be unreachable for anyone. It can sound somewhat ‘hippie', but even a few moments of controlled breathing can help reset your mind and calm your brain down. Start your day with it, end your day with it, or set a reminder during lunch. It can be in your car, on a walk, in your office, or wherever you can just relax your thoughts for a few moments and focus on breathing, which will do wonders for you.
5. Schedule time to reflect on your week
I often write about planning and its essential role in any leader's success. Part of that needs to incorporate time for reflecting on the week you have completed and the week coming up. Review what got done, what didn't, what worked well, and what went a different direction. This is not a time to beat yourself up; just be honest. Identify what you can learn and apply for the week ahead.
6. Plan your vacation
If you still need to plan your summer vacation, this is a perfect time to do so. And even if you have already planned or taken it, plan the next one. There are tremendous benefits just in thinking through your next scheduled time off. As with most of these, this doesn't have to be complicated, and it doesn't even have to be about a big week-long trek across the country. It doesn't have to involve cruise ships, theme parks, or airports; just think about that next time off, you can look forward to it.
7. Schedule unplugged time each week
I wanted to say schedule naps each week, but that was pretty specific (and it's covered more below). So just make sure you have time each week dedicated to not sitting in front of a computer, phone, or tablet. Trust me, this is aimed squarely at the person in the mirror (it’s me, I need to hear this), and I have to be intentional about getting away from technology and doing things besides having a device screen staring back at me. That could be a nap, but it could also be working in the yard, swimming, taking a walk without earphones in (and not looking at your phone). Once upon a time, we didn't have the option to have a screen in front of us at all times (crazy, I know), but we can certainly find time each week to 'harken back to the olden days.'
8. Get more sleep
Step one, track your sleep for a few weeks and understand what patterns you set for yourself. I know you believe you can get by on four or five hours a night. Believe me, when I say seven plus, it is way better. You will immediately feel a difference in your cognition and general energy. Use days off to catch up and sleep in. And yes, naps count and are an excellent way to get the needed extra catch-up sleep. But even short ten to twenty-minute naps are good for any day and can help refresh you with the same morning energy you had for the afternoon.
As with any list, these are not meant to be all-inclusive or for every one of them to be adopted at the same time. Hopefully, they will trigger more ideas that will work best for you. Apply your own needs to what these represent; your schedule, role, and season in life all play into how you could incorporate into your schedule. If you have younger kids, this will look different from someone with high school-aged children or empty nesters. Try one or two and see how they work for you. Ensure you give them every opportunity to succeed, but if you do not get the results you're hoping for, try others. Don't get to September or October, and still wish you had found a way to enjoy more of your summer and take better care of yourself.
What will you do to practice self-care and mental well-being and maximize the rest of this summer?
For immediate mental health support.
Dial 988
The 988 Suicide & Crisis Lifeline provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week, across the United States. The Lifeline is comprised of a national network of over 200 local crisis centers, combining custom local care and resources with national standards and best practices.
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