Here's how you can incorporate self-reflection and self-care into your daily routine for work-life balance.

Don't follow others routine. What worked for someone may not work for you. So listen to all options, try and select what works for you. You need to get a feeling that this is what works best for you. Since each one of us are unique, your routine and rituals can be unique. Find what works for you - try it for few days and drop the ones that doesn't help you progress. Keep it simple would get you far.

Ritual over routine. It is not about the amount of time you spend on it. It is not about doing the same thing every day. It is about your intention: You are worth it. Treat yourself with that reference. Pick something you enjoy, and treat yourself to a few minutes of it, every morning. (Secret to consistency: You can occasionally miss once, but never miss twice in a row!) Your attention and energy are your most valuable resource.

I read The Miracle Morning by Hal Elrod a number of years ago, and I am a strong advocate for his SAVERS methodology (Silence, affirmations, visualization, exercise, reading and scribing-writing). This gave me the foundation to start with and find my own miracle morning. Here's what I do today: start with gratitude for the blessings of my life, ask for guidance throughout the day, nourish my body, still the mind through meditation, exercise, and the review the day ahead. It's important to come up with your own miracle morning based on the needs and attention you need in your life. And don't worry about changing it up from time to time.

Try, stick to it, adjust, let go, start all over again. :) Over the last 15 years I consciously tried different morning routines for myself. Sometimes it took a bit to get the effect out of them and I had to motivate myself a little stronger in the beginning to get into a routine and felt the positive benefits: I can recommend to try: - morning pages by Julia Cameron's The artists way - key questions by Stefan Merath and his book Der Weg zum erfolgreichen Unternehmen (the path to becoming a successful entrepreneur) - right now it's drinking a cup of coffee with my partner while playing with my daughter However: find your own thing that you love (for a while) - walk your dog, listen to music,... You can change it whenever it feels good

There are many tactical suggestions on how to optimize a morning ritual, so I'll provide more of a philosophical approach on what habits to include: There are 8 aspects of our well-being: physical, mental, spiritual, social, vocational, material, directional, and spatial. The first 3 are internal in nature, and require daily practice to truly optimize them. Given the morning is the most likely time that we can create space for ourselves, I suggest to all my clients to create time for practices for our physical, mental, and spiritual health. Physical - walk, yoga, meal prep, workout, etc. Mental - journaling, gratitudes, meditation, breath work Spiritual - meditation, prayer, forgiveness practices, service (planning or executing)

Taking breaks is a part of what you call "self care" - Some people may find crossing off tasks within long full hours the most effective for them, but have to be careful as you can easily experience burnout if you don't give yourself enough time to recalibrate.

Throughout the day, take mindful breaks to recharge and prevent burnout. Step away from your workspace, practice deep breathing, or engage in a short walk. These breaks help reduce stress and improve focus, allowing you to return to your work with a clearer mind and renewed energy.

Finding a work life balance can be tough, so what can you do? As stated in point 1, you can start your day with a few minutes of mindfulness/meditation or journaling, reflecting on your goals and feelings. Try to schedule short breaks during work to stretch, breathe, or take a walk. Sitting for too long isn't good for you. In the evening, unwind with activities you enjoy, like gaming, playing music, or reading. Before bed, reflect on your day, noting what went well and what you can improve. This routine can help you stay grounded, reduce stress, and maintain a healthy balance between work and personal life.

Here is my take on this one. I'm going to break it down into 3 parts. “The Desk Escape”: Instead of scrolling through social media or checking emails during breaks, escape your desk! Take a stroll, stretch, or even dance. Your mind will thank you for the change of scenery. “Reflection Time”: These pauses aren’t just physical respites; they’re mental pit stops. Reflect on your work progress. Are you on track? Adjust your course if needed. “Goal Realignment”: Use these breaks to realign with your goals. Remember, even a laptop or PC needs a reboot sometimes!

Incorporate mindful breaks into your daily routine by setting aside a few minutes every hour to breathe deeply, stretch, or meditate. This helps reduce stress and improve focus. Regular self-reflection during these breaks can also enhance your work-life balance by helping you stay aware of your needs and well-being.

Pay attention to your diet and hydration. Eating balanced, nutritious meals and staying hydrated can significantly impact your energy levels and overall well-being. Make sure to schedule regular meal times and choose foods that fuel your body and mind effectively.

Incorporate self-reflection by setting aside 10 minutes daily to journal or meditate. For self-care, prioritise a healthy diet, stay hydrated, and take regular breaks. These small steps can greatly improve your work-life balance. Remember, nourishing your body and mind is key to maintaining overall well-being.

In the afternoon, take a few moments to assess your progress and how you’re feeling. Reflect on what you have accomplished so far and identify any areas where you might need to adjust your approach. This self-assessment helps keep you on track and allows you to make necessary changes to stay productive.

Self-reflecting and assessing tasks planned and completed is highly recommended. To add to it, we at PosiTeam Consulting & Training provide coachees with various techniques to deal with situations in which the coachees realize they haven't accomplished urgent or important tasks. One of them is to set time with yourself and treat it as any other meeting.

Para manter o equilibro entre vida profissional e pessoal é necessário aprender a priorizar, planejar as tarefas, organizar as atividades e fazer a gest?o do tempo de forma inteligente. Estabele?a a agenda do dia e ao longo do período revisite a lista de prioridades versus prazos e se necessário tome novas decis?es para conseguir concluir o que fará s diferen?a, trará impacto e satisfa??o e evitará o estresse desnecessário. Evite procrastinar as prioridades e revisite continuamente as a??es e prazos para seguro evoluindo com qualidade e tranquilidade

End your workday with an evening unwind routine that helps you transition from work to relaxation. Activities such as reading, taking a warm bath, or engaging in a hobby can help you decompress and separate your work life from your personal time. This is crucial for maintaining a healthy work-life balance.

One of my favorite ways to unwind from a remote day of work is by doing a ??Virtual Commute?? ??A virtual commute is helpful to provide you with the space to disconnect from work- the time you usually have during the ride home. Even with stress and traffic, the physical commuting time helps you disconnect. Virtually, create the same rhythm. Example Virtual Commute: ??Review calendar for tomorrow ??Make note of any pending tasks or follow-ups so you can allow it to leave your head ??Reflect on the day, take stock of how you're feeling ??Engage in a breathing exercise and/or brief stretch ??SHUT your home office door- if you work in a shared space, move work out of sight and/or shut down your computer. Out of sight, (more) out of mind!

Prioritize good sleep hygiene to ensure you get restful and restorative sleep. Create a bedtime routine that signals your body it's time to wind down, such as dimming the lights, avoiding screens an hour before bed, and practicing relaxation techniques. Quality sleep is essential for both physical and mental health.

Prioritize self-care activities such as eating nutritious meals, staying hydrated, getting enough sleep, and practicing good sleep hygiene.

Several years ago, I discovered the 5-minute journal - a simple structure that's easy to sustain. It involves reflective journaling twice a day. Morning: What am I grateful for? What would make today amazing? Daily affirmation (if you wish) Evening: What made today amazing? What could have made it outstanding? Reflecting on these prompts increased my awareness and tuned my mind to the positive. I introduced this practice to my daughter; we do the evening prompts together, strengthening our bond and keeping us accountable. Adopting a simple practice like this ensures we maintain the habit of reflection. It keeps us tuned into our needs, helping us balance, as life is dynamic and, what balance means to us keeps shifting and evolving.

The most important aspect is the Purpose for which you find the "Balance". Consider "Wheel of Life" as a tool to reflect and evaluate. Once the priority is set, actions automatically fall in place. Rest is just a myth.

Empowering Communication - Incorporating positive communication into our self-care throughout the day by reframing our language from obligation to preference and encouragement. Instead of saying "must" or "should," use phrases like "I would like to," which, over time, will create a more supportive, reflective, and empowering mindset. Daily reflection on the use of these words empowers us to continuously adapt our self-care practices.

Stop making self-care an event. True self care is about a lifestyle. And that lifestyle includes: - Making decisions that honor your needs. - Saying yes or no when that's exactly what you want to say. - Honoring your current capacity and your limitations. - Being unavailable for people, places, things and thoughts that impact you negatively or cause you to compromise your own beliefs. I've spent a fair amount of time coaching high achievers and people pleasers, some of which are also multi-million dollar business owners. And one thing that they must all learn is how to advocate for themselves no matter the situation or the circumstance. Learning to advocate for yourself will make self-care normalize in your work and personal lives.