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

A few of the morning rituals which I will suggest are as follows: A. Wake up early ( 5 or 6 AM) and drink water. B. Do some light/mid-level intensity workouts, such as yoga or walking/running followed by some mindfulness or meditation. C. Healthy breakfast. D. Review the schedule and set goals for the day. E. Read a chapter of a book or a professional article followed by positive affirmations and visualization. F. Shower and get ready for work. G. Start work with the most important task of the day. Follow the principle of Eat the Frog. Believe me, a well-structured morning ritual can significantly enhance professional productivity and overall well-being.

Establishing a positive morning routine can set the tone for a productive day. Here are some practical tips: ?Turn off phone notifications except for your alarm and keep your phone away from your bed. ?Keep a diary next to your bed and include:Make Your Bed: Express gratitude for a new day. ?Observe Your Emotions: Write down "Poor me" thoughts and a "Lucky me" column with actions to address concerns, fostering a positive attitude. ?Hydrate and Meditate: Drink warm water, meditate, exercise, or walk. ?Hug and appreciate your partner or family members and share a laugh. ?Eat a nutritious breakfast, set daily priorities, and identify three must-dos. Make phone calls while walking and take breaks every 1.5 hours, rewarding yourself at midday.

Integrate self-care into your daily routine by scheduling regular breaks, practicing mindfulness, setting boundaries, prioritizing sleep, exercising, eating healthily, staying hydrated, and engaging in hobbies. These practices enhance well-being, reduce stress, and improve work-life balance.

During COVID Lockdown, lots of learning & self introspection happen to all including self care & morning rituals.One of my learning and practices as developed is importance of morning rituals and mainly waking up in Brahmuhurta, a concept well explained in Indian Vedic Sciences. If I have to narrow down to one thing to do in your life then it’s this one ??, thereafter everything else automatically settle down minutes by minutes. Ex.5AM - 6AM : Spiritual Health / Meditation & Prayers 6AM - 7AM : Mental Health / Reading & Writing ?? 7AM - 8AM : Physical Health / Gym & Exercise 8AM - 9AM : B&C/Set for the day. ie. If Morning 5AM to 9AM ?? utilised utmost then in my opinion 9AM to 5PM doesn’t matter much ! Await for my upcoming book ?? ??

Here are some practical steps you can take: 1. Set Realistic Goals: Prioritize your well-being by setting achievable goals that include self-care 2. Morning and Evening Routines: Create consistent routines to start and end your day on a positive note. These can include meditation, stretching, or journaling 3. Socialize: Make time for friends and family. Social connections contribute to overall well-being and help reduce stress. 4. Harmony: Strive for harmony between work and personal life. Remember that self-care is not a luxury; it’s a necessity.

I’ve found that walking up early at 5am regularly allows me to be more focused and gives me time to then exercise and spend that morning time outside. I mountain bike with some friends every morning as long as it’s not raining and having that routine helps build some sense of stability.

Go to the gym! When you can’t go for walk or run. Here’s a bunch of tricks. 1) Is gym close to your office? If yes - use it, there are many boring calls where you just need to listen. There is no reason why you cannot pump iron or be on treadmill, 2) Do you have long boring call? Take in your phone while you walk or run, you can always stop when and say something when required, but same time you don’t need waste time sitting while staring to MS Teams screen, 3) If all else fails Punching bag will fix it - you can get surprising amount of energy back when you go and punch bag for 20 minutes while listening to Metallica, Beastie Boys, Jay-Z or anything else that keeps you in the zone, again if you lucky your gym next door has punching bag

Praticar atividade física, n?o é apenas uma atitude de auto cuidado. é preservar a vida, a longevidade, e n?o prejudicar a família que tanto amamos. é cuidar de quem amamos também. E é por isso que advogo tanto pela atividade física como hábito e rotina. Ela deve ser incorporada em nossa jornada/agenda, como uma prática de compaix?o para conosco e para com aqueles que precisam de nós.

Daily workout routine should be a non negotiable. People should take it seriously and stop associating gym to fitness only as it s about 360 degrees wellbeing

Have a “cheat day” make a big things of it. This has worked well for me over the years! And if the cheat day slips into another 2 days that’s ok we aren’t perfect don’t be hard on yourself.

I put on my favourite music or sit outside and listen to the birds and “consciousnessly chew” my breakfast. Those red cardinals sure know how to chirp. I’m unconsciously smiling at the end and that in itself is a positive start to my day!

It's not eating per se, but being well hydrated is also paramount. Making sure you drink your daily 2L of water will help your digestive and immune systems. Drinking one glass of water just before sleeping will help you to wake up more easily because of the natural need to go to the restroom. And drinking one glass of water right after waking up will also help you awake your mind and body faster.

Mindful eating is not only about what you eat or counting your calories. There is a whole lot of science as far as food is concerned in the ancient Hindu scriptures. It’s important to have a balanced diet which encompasses all the necessary nutrients such carbohydrates, protein, minerals, vitamins, calcium and even fat. The body is a complex system and therefore, each of these has a role in our body. The obsession with protein and abhorrence about fats is unnecessary. The timing of eating food is important. Breakfast, lunch and dinner should be had at their respective timings. Dinner especially should be avoided late. Eating everything in moderation is fine and should be supplemented with a regular physical activity.

Understand your daily calorie requirement. Maintain that without fail every day. Keep a binging day separately every fortnight.

Formulating clear boundaries around your work hours is fundamental for achieving a harmonious work-life balance. It's important to designate a specific time each day to conclude your work commitments and make a concerted effort to adhere to this schedule. This intentional separation between work and personal life provides opportunities to pursue hobbies, spend time with loved ones, and engage in activities that replenish your energy outside of work responsibilities. This deliberate division not only safeguards against burnout but also facilitates the restoration necessary for maintaining optimal performance during your working hours.

Turn your email alert off and put phone on silent ??. This helps when I really need to focus. You don't have to be available 24/7.

When are you “unplugged”—completely unavailable? Being available is a good thing…with a caveat. I always want to be available to my spouse and kids and loved ones, and I want to be available—as much as possible—to my clients…but not at the expense of my spouse and kids. I spent far too many years living out of balance—giving my spouse and kids my leftovers…at best. I have spent many hours in therapy and many conversations with my family seeking forgiveness and healing from this imbalance. After going through a crisis of belief and the “dark night of the soul” from 2018-2020, I do life differently now. I seek an integrated life and that means there are times I am unplugged and not available. And that is okay! When are you unplugged?

As a work from home entrepreneur, it's hard to create a mental and physical boundary for the beginning and end of day... especially when your office is in your living room! I have installed a lamp near my desk and use it as my clock in/clock out signal for myself and my family. If the light is on, I'm working - off, I'm ready for home and mom life again. Yes, it does blend together often as that's the beauty of being a business owner. I have the lamp to remind myself throughout the day that it's time to get back to work if I have to pop up to change the laundry, answer the door, or greet a child home from work or school. (also a great visual for them too without nagging!)

Establish a clear working routine and start and finish times. Since Covid, we now have many meetings. Block focus time in your calendar. I block Monday, Wednesday and Friday feom 1pm until 5:30pm to focus on my priorities and taking action from outcomes of meetings or tasks with clear deadlines.

Here's how I take mental breaks: #1 When I feel overloading is popping up; I close my eyes like for 30 seconds. In the first 5 seconds; all the e-mails appear in my eyes, but they vanish later. I try to focus on one moment in the past; that made me joyful. Sometimes; it becomes a scene of me playing with my kids. Another time; making the last shot in the crunch time of a basketball match in my youth. Or a math problem I solved creatively in high school and felt fulfilled. #2 I go to the restroom and wash my hands and face. While taking liquid soap; I breathe in the smell of liquid soap deeply and focus on the smell. While washing my face, I stop for a few seconds; and observe in the mirror the droplets falling from my face ->Calmness

Mindful breaks could include one minute breathe resets which allow you to reset your body and mind. One minute of deep breathing. As you breathe pay attention as your breath moves through your body.

Either a quick walk around the office gallery, a few stretches at my desk, fresh air, or just a change of scenery always works for me if I am working from the office! The trick behind mental time-outs is to figure out what works best for YOU. Try or experiment with activities that leave you refreshed and refocused. It can be anything depending on your liking: reading a few pages from your favorite book, a quick stroll in nature, playing with pets or children—anything but the screen! (whether you're in the office or working remotely). The key is to step away from the screen and come back to your work recharged and at your best.

Breathe! Just breathe. Stressful situations often cause us to hold our breath. We usually don't even notice, but it happens. Just focusing on taking many deep breaths in a row will help you relax. I also use a mantra in my head to calm down. Any mantra works. DM me if you'd like to know mine.

?turning the wifi off at night ?avoiding food past 8pm gives my HRV a boost and aids better rem sleep ?blue light blockers if i need to be on a device in the evening

An evening wind down doesn't need to be complex. Most people don't like the idea of slowing down in the evenings, especially when they could be productive, socialising or watching their favourite show. Pick 3 simple things to signal to your brain and body that it's time for sleep. Ie. Warm shower, lights dim, evening stretch .

This is for professionals or 1 year old babies? The suggestions seems very similar. Follow a clear routine, no screen 1h before bed. Visualize every step and dont forget to go to the toilet before you go to sleep... :D

Having alone time to unwind, recharge and rejuvenate, reading to increase the knowledge base on your career or interest areas, Hydrating and getting enough sleep each day, as well as having accountability buddies to call you out and cheer you on as you pursue your goals and aspirations are crucial for a better work-life balance.

I firmly believe that self-care has to be an integral part of a sustainable time management system. I'm a big fan of time-blocking -- every week stepping back to decided which activities (fun needs to be included!) get scheduled. These activities are based on what we value. Therefore, spending 2 hours of video games is nothing to feel guilty about if we made a PLAN to do that for ourselves. Making ourselves unavailable to others (face to face or virtually) is another important form of self-care. Technology is not to blame. While there are many "dings", "pop-up messages" and "gentle reminders" to distract us, there are ALSO a number of applications and websites to pull us into the realm of traction rather than distraction.

I strongly believe that everyone should seek and develop their own method(s) to find the sweet spot on work-life balance. There are no rules and what works for me won't necessarily work for you. But there's a rule/principle that can be applied to most cases: never stay on the same "system". If you work all day in front of a screen, your rest cannot be in front of a cell phone liking posts or watching TV series on the couch. If you work with a lot of people in an environment with plenty of sensory stimuli, it won't be in an electronic music club that you'll rest. It's in the change of environments and stimuli (or even the absence of them) that the secret rests. Make an effort and rethink your habits. It's not easy, but it usually works ??

To be a great consultant , you need to : 1. Have trust in yourself. 2. Strong manifestation of where you can to be. 3. Always be learning and listening. 4. Think outside the box and provide solutions other couldn’t think of. 5. Follow organization regime. I follow 3-3-3 method.