8 Ways Leaders Can Take Better Care Of Themselves The Rest Of This Summer (and beyond)
Admittedly, this is a list for me as much as anything else, but since I have dedicated July to a set of lists that leaders can use, I wanted to share this with everyone. It is way too easy to get sucked into the daily routine and not look outside of it. The summer comes, we believe we will do things differently because kids are out of school. 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.
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 reminder and call out to myself), 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 have to feel like you’re training for a marathon, just make sure you’re moving your body and elevating 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 short stint on an exercise bike. When the weather is not too hot and humid, a nice walk outside is also great. Two benefits in one, fresh air and exercise.
3. Track what you eat and drink for two weeks
Being aware of what we eat and drink is the first step in knowing whether we need to make a change. It can be very 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 need to even track calories or carbs, just 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 that I subscribe to the idea of "you are what you eat”, but I would 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 new-agey, 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, wherever you can just relax your thoughts for a few moments and focus on breathing will do wonders for you.
5. Schedule time to reflect on your week
I often write about planning and the essential role it plays 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, 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 haven’t already planned your summer vacation, this is a perfect time to do so. And even if you have planned or taken it already, plan the next one. There are huge benefits just in the activity of 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 that next time off you can look forward to.
7. Schedule unplugged time each week
I was originally going 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 (me. It’s me), 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 could also be working in the yard, going swimming, taking your 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 be a little like the “olden days”.
8. Get more sleep
OK, I chose not to list napping specifically above, but it is a component of this one. 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 is WAY better. You will immediately feel a difference in your cognition and general energy. Use days off to get some catch up sleep in. And yes, naps count, and are a good way to get some of the extra catch-up sleep you likely need. 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 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 these could be incorporated into your schedule. If you have younger kids, this will look different from someone who has high school aged children, or empty nesters. Try one or two, 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. Just don’t end up getting 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 maximize the rest of this summer?
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Photo by Markus Frieauff on Unsplash