Here's how you can integrate self-care practices into your daily routine for work-life balance.

The most important aspect of your morning ritual, is discovering what works for you. - I recommend doing a 5 minute body and mind check-in when you wake up. 1. How did you sleep? 2. Do you feel rested? 3. Are you holding any tension, if yes where? - Based on how you answer these questions you can move into your morning ritual. **If you slept well and feel rested, consider exercise.** **If you didn’t sleep well and don’t feel rested - a walk is good to get the body moving.** Remember be kind to yourself, focus on consistency not perfection.

I am a strong believer in morning rituals. I think they are essential in setting the tone for your day. For me, I find meditation/prayer, exercise and communicating with family about the day ahead to help me find the right balance. I do not believe that there is a one size fits all approach here. I think it is up to each individual to figure out what works best for them. I can say that when I follow my ritual, my day generally goes smoothly.

1. Begin with Meditation : Spend a few minutes in meditation. 2. Engage in Physical Activity: Take a brisk walk or do a quick exercise routine to energize your body and wake up your senses. 3. Enjoy a Mindful Breakfast: Savor a cup of coffee or a healthy breakfast in silence, allowing yourself to fully experience the moment without distractions. 4. Create a Transition Ritual: Develop a simple activity that signals to your brain it's time to shift from rest to work mode, like journaling or listening to uplifting music. 5.Consistency is Key: Practice your morning ritual every day to establish a routine that promotes calmness, focus, and control, setting a productive tone for the rest of your day.

- Prioritize adequate sleep to ensure rest and rejuvenation - Incorporate regular exercise and physical activity into your schedule - Practice mindfulness and stress-reduction techniques such as meditation or deep breathing exercises - Take short breaks throughout the day to relax and recharge - Maintain a healthy diet and stay hydrated to fuel your body and mind - Set boundaries and learn to say no to excessive work demands - Schedule time for hobbies, interests, and activities that bring you joy and fulfillment - Foster positive relationships with friends and family to support your well-being and overall happiness

Really like this list. Two small disciplines have been life and mind savers for me - Outside & Inside. 1. Ten mins breathing/meditation each morning 2. Time outside for a walk, bike ride, kick or throw a ball, or a run. Even if you can squeeze in only a few mins, whatever time of day works for you.

The demands of our professional lives often overshadow the need to take care of ourselves- but balancing work and life is crucial for sustained success. Setting aside at least 30 minutes each day for activities will rejuvenate us. Whether it’s reading, meditating, or simply taking a walk, this time helps us recharge and return to work with renewed energy. Also, disconnecting from work emails and messages after hours is important. This separation is essential to maintain mental well-being and personal relationships.

Regular breaks, even if for a few minutes, can reduce stress and improve concentration. Prioritize these scheduled self-care times as non-negotiable appointments. This helps in building a routine and gradually, these practices become part of your everyday life. Including morning routines, like stretching or meditation, and evening rituals, such as reading or journaling, can significantly enhance your overall well-being.

At times, we overcomplicate things…even breaks. Don't have time for a complete break? Consider: - stopping to take three deep breaths. - standing up and doing a thirty-second stretch. - taking a moment to say hi to a friend or colleague. - reading two pages of a good book. Even small breaks can make a huge difference.

?? Just as important as my work are the breaks I take. ? I schedule short, regular breaks throughout my day to step away from my desk, using this time to stretch, take a walk, or practice deep breathing. ??♂? These pauses are essential for maintaining mental clarity and preventing burnout. By prioritizing breaks, I'm caring for myself and likely to return to my tasks with renewed focus and creativity.

Prioritize physical health by incorporating regular exercise into your routine and maintaining a balanced diet. Simple changes like opting for a walk during lunch breaks or choosing nutritious snacks can significantly impact your well-being and focus. - Stay hydrated: Keep a water bottle at your desk to remind you to drink water throughout the day. - Healthy snacking: Opt for snacks that provide energy and nutrients, like fruits, nuts, and yogurt. - Regular movement: Set reminders to stand up and stretch or take brief walks every hour or so to keep your body active. Incorporating these physical health tips into your daily routine will help sustain energy levels and reduce the physical toll of a demanding work week.

What we eat is hugely important but so is the how we eat; the “mindful” reference here is especially important… stopping & truly focusing on eating with no distractions (social company an exception) leads to healthy intuitive eating (eating when truly hungry) & prevents over eating as the mind & body have full awareness in the moment. It is worthwhile to reflect on our eating habits more broadly.

?? As a surgeon and entrepreneur, I understand that what I eat significantly impacts my energy levels and focus. ?? I integrate mindful eating habits by planning nutritious meals and snacks, steering clear of high-sugar fixes that lead to energy crashes. ?? Instead, I choose whole foods that sustain my energy throughout the day. Nourishing my body with the right foods is a form of self-care that supports my overall performance as a leader.

When you are doing well, meal planning and packing lunch is easy. When you're rushing and have not had a chance to grocery shop you need a reliable back up plan! What will you buy from your local lunch spot, what will you eat from your company canteen, what basics do you have in your desk drawer or locker that can help you have a nutritious lunch or snack? If you have a plan then busy days don't need to mean lunch of a snickers bar and bag of crisps from the vending machine.

A great way to take breaks is to create a habit in your regular routine that allows you to get out of your chair. For example, every time I am on a call, I go for a walk. If the call is 30 mins, it's a 30 mins walk. If it's 5 mins, it might just be getting off my seat and walking around a bit. Another trick is to stand for the second hour of every meeting. Even if you don't have a standing desk, you can put books under your screen or a box to raise it. Habit-formed breaks become easy because your mind associates that break-related behaviour with something you're doing.

Recognize the power of seeking help when necessary. Whether it’s delegating tasks at work or seeking advice from mentors or peers, utilizing support systems can alleviate stress and foster a sense of community.

Cuidado con este aspecto. Saber delegar es importante, pero si para nuestra liberación mental estamos cargando la del equipo no solucionamos nada. Antes de hacerlo es necesario preguntarles sobre su carga de trabajo, consensuando y distribuyendo las tareas de la forma màs productiva posible. Todo miembro del equipo puede necesitar tambièn esa descarga mental en algún momento. Si como dice el artículo, delegamos para concentrarnos en nuestro bienestar, tendremos que asegurarnos primero que no afecte al de los demás.

?? Effective leadership involves knowing when to delegate tasks, which I've learned as both a surgeon and entrepreneur. ?? I identify activities that others can handle and trust my team to take them on, empowering them and freeing up my time for high-priority work and self-care. ?? Delegating is a self-care practice that reduces stress and prevents overcommitment, allowing me to maintain balance and focus on my well-being.

Learn to delegate tasks effectively, ensuring that you're not overburdened. Delegation allows you to focus on high-priority responsibilities while empowering your team. This practice not only supports your well-being but also fosters a collaborative and efficient work environment.

As a leader of a sizable team, integrating self-care practices is crucial for maintaining work-life balance. One effective practice is implementing a digital detox. This involves setting aside dedicated time each evening to disconnect from electronic devices. Use this time for rejuvenating activities such as reading or spending quality time with family and friends. By creating boundaries between work and personal life, you not only recharge mentally but also set a positive example for your team on the importance of self-care. This balance fosters a healthier work environment where everyone can thrive both professionally and personally.

Regularly disconnect from your devices to reduce screen time and the associated stress. Set specific times to check emails and social media, and stick to those limits.

Uma das melhores maneiras que você tem para conseguir equilibrar sua vida profissional e sua vida pessoal é se desintoxicar do mundo digital. Reserve pelo menos 15 minutos por dia para medita??o ou para pelo menos um momento livre do seus gadgets digitais!

Last week, I was in Cabo, Mexico, and several times I forgot my phone in my room. Didn't even miss it! But when I finally figured out I was digital-less, I realized I could really FEEL the FREEDOM. If you want that on-vacation Cabo freedom feeling, too, "forget" your phone now and then. Leave it in your car, or upstairs, or in your desk drawer. If it does indeed feel freeing (instead of stressful), consider how you just might detach like that on a more regular basis.

I do a walk at the end of my day also where I am off all electronic devices and I just allow myself to again enjoy an outside space, fresh air, see what is going on in the city I live in and just declutter and de-digitise from my day.

Consider reflective activities like journaling, meditation, or professional therapy when needed. Making time for hobbies and activities that bring you joy can also nurture your mental health outside of the day-to-day responsibilities of your job.

Reflection of the day's activities, is an important practice, as it allows you to correct any missteps and forward movement. Sometimes activities are carried out on a trial basis not just of necessity, but because many times accomplishments are achieved on a trial and error. Few things are absolute. Individuals and companies who reflect early, and make informed decisions, that are course correcting or personal adjustments are considered most advance and tend to make the most progress.

?? I end my day with reflection, taking a few minutes to jot down what went well and what could be improved. ?? This practice serves as a powerful tool for personal growth and an act of self-care. ?? Reflecting allows me to acknowledge my achievements and set intentions for the following day, fostering a sense of accomplishment and peace that enhances my sleep and readiness for the next day.

End your day with a moment of reflection. Review your achievements, acknowledge areas for improvement, and set intentions for the next day. This practice helps you maintain perspective, recognize your progress, and cultivate a sense of accomplishment and balance.

It's so hard to do everything that we are supposed to do - eat well, exercise regularly, sleep 8 hrs, drink lots of water, switch off etc etc. If you've got care responsibilities on top of that, it can feel impossible. My suggestion is to be kind to yourself. Some days/weeks/months/years it will be easier and others will be more challenging. Don't put too much pressure on yourself. Take baby steps and feel good about anything you are doing for yourself! It's all positive! And if your life doesn't lend itself to that at the moment, that's ok too.

I recommend you leave plan. At years beginning plan your holidays, family events, birthdays and anniversaries etc into your calendar. The important stuff. Be sure you understand how long you can go between breaks/holidays and still be effective in the workplace. Add some long weekends in between the annual leave. Buy leave. As a student we had this planned out for us. As adults we think we can go on forever. We cannot.

Exercise Regularly: Incorporate physical activity into your routine to boost your mood and reduce stress levels. Set Boundaries: Establish clear boundaries between work and personal time. Avoid overcommitting and learn to say no when necessary. Practice Mindfulness: Engage in mindfulness practices such as deep breathing or meditation to stay present and manage stress effectively. Seek Support: Build a support network of friends, family, or colleagues who can provide encouragement and understanding.

Firstly it is about creating the time to do this and realise the importance of self care. If you don’t take care of yourself then no one else will. These are all great tips - and this starts with the belief that your wellbeing is just as important as everyone else’s.