Equilibrium Protocols for Work & Life

In today’s active world with constant inputs into our life and demands on our time how does a successful over 40 achieve a harmonious work-life balance. This is achievable and possible with the right protocols.

Protocols are useful, however, in my experience the main question to be asked is Why is this important. In many corporations burn-out is at an all-time high. Personally, this year I was on the cusp and had to have two weeks off on sick leave. Fortunately, I feel was lucky in that I identified it just in time. I can share with you that my learnings have been profound, and wellbeing has never felt so relevant and current.

I will share three books that have had a big impact in my life and coaching. I have included these below.

Here are several protocols that can make a big difference.

1. Prioritized Time Management

Strategic Scheduling: allocate time intentionally, setting clear boundaries between work and personal life. Use techniques like time-blocking to ensure that essential tasks, projects, and meetings are contained within designated windows, freeing up dedicated time for family, health, and leisure activities.

Delegation: recognize tasks that can be delegated to team members to lighten your load, empowering them while freeing up your time for strategic thinking and personal commitments.

Remember that we have roughly 4,000 weeks and our time is finite.

Book suggestion: 4000 Weeks by Oliver Burkeman

2. Holistic Health Practice

Physical Wellness: incorporate regular exercise into your schedule. Even amidst a busy lifestyle, aim for at least 30 minutes of physical activity a day, which can significantly reduce stress and boost energy levels. Activities like walking, yoga, or a quick gym session can fit well into a tight schedule.

Mental Wellness: practice mindfulness techniques such as meditation, deep-breathing exercises, or even simple pauses during the day to centre yourself. This helps manage stress and keeps you focused. Prioritize sufficient sleep (7 to 8 hours) and get enough breaks between meeting to re-set. Bonus: take a 25 min nap in the afternoon ??.

Meaningful Relationships and Personal Fulfilment by spending quality time with loved ones. Ensure you allocate uninterrupted time for family and close friends. These relationships provide emotional support and relaxation, creating a buffer against work stress. Try to have regular family dinners, weekend activities, or simple yet meaningful conversations.

Hobbies and Passions: engage in hobbies or interests outside of work that bring you joy. This can be anything from reading, gardening, playing a musical instrument.

Learning to live in the Now and not let your intrusive mind take over is a powerful skill to develop - I'm still working on it.

Book suggestion: The Power of Now by Eckhart Tolle

3. Implementation Tips

Set Clear Priorities: understand what matters most to you in both your professional and personal life. Having a clear sense of priorities makes it easier to allocate your time and effort effectively.

Tech Detox Periods: set specific times when you disconnect from work-related technology. This could be in the evenings or during weekends, allowing you to be fully present in your personal life.

Professional Boundaries: communicate effectively with your team and superiors about your boundaries. Encourage a workplace culture that respects personal time and well-being.

Great productivity book by the doctor turned productivity guru.

Book suggestion: Feel Good Productivity by Ali Abdaal

Let me know what resonates with you and what suggestions you’ll try to incorporate in this month of September– I’d like to know ??. ______________________________________________________________________________

Hi, I’m an engineer that 5 years ago moved into the fitness space. Longevity is a field I’m very interested in, and I share my findings with my community.? My team and I coach primarily people in the 40s, 50s and 60s on how to live healthy, build muscle, sleep great and reduce stress by creating great habits and following good protocols.

I’m a marathon runner who loves to lift weights. I follow the hybrid lifestyle; who said that running and lifting can’t go well together? At 57 my aim is to be strong. I believe age is just a number. Mentors such as Andrew Huberman and Peter Attia are world-class scientists who I follow to ensure that my advice and coaching is science-based.

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