Healthy Habits for the Super Busy

Anyone who knows me, knows that I try to prioritize my own health and wellbeing and despite how busy my work and family schedule gets, I still managed to find time to eat well and workout but I probably could have done better on the sleep side. In 2010 I moved to Singapore for a role that covered the whole of APAC, and that's when the wheels started to fall off. What had changed? I wasn't working longer hours or more days, but I was traveling every week and that schedule unpredictability was the root cause of my rapidly growing waistline. Sure I was working out as much as possible at the weekends, but it turns out, you can't outrun a bad diet.

Before I stared traveling so much, it was easy to plan my day. What I was going to eat and where, when I would workout and where, when I would leave work and when I would get to bed. But when you are in a different hotel every other day and trying to cram in all the calls and meetings that you couldn't do on the plane, it's every easy to find yourself eating whatever is within arms reach, perhaps washing it down with a beer or glass of wine and then staying up late to respond to emails, write performance reviews or proof read client reports. After six months of this routine, I barely fit into my tailored suits and to be honest - I felt like crap. I had to find a solution...

Having a goal to work towards has always worked for me, so I decided that getting ready for the Singapore Marathon would be my goal. That might seem extreme to some, but the point is, I needed a reason to effect lifestyle change, and it also worked as a convenient excuse when clients and friends were pressuring me to join them for a late dinner and drinks.

But how was I going to get marathon fit when my schedule was so unpredictable? I had to plan at least one if not two weeks ahead and learn to become very disciplined. Fast forward ten years, I no longer need a goal to work towards because planning and discipline have just become permanent habits, and here's what that looks like.

1. Put your workouts into your calendar and consider them as important as client meetings. Whatever you like to do, run, swim, yoga, walk, schedule it and make it happen. Exercise has myriad benefit - it makes you feel energized, helps you sleep, helps you adjust to new time zones, unfocus your mind, oxygenates the blood etc. It doesn't have to be a 60 minute beast session either, doing a quick 10 minute workout is better than sitting on your hotel bed eating Pringles. Don't know where to start? there are a multitude of free apps that can get you started, like 7 Minute Workout, or take that internal conference call (you know, the ones where you are mostly listening) and go for a walk. The key is to plan it into your day.
2. Don't drink alcohol on planes. Planes are full of germs and people carrying germs! Just one glass of alcohol will suppress your immune system for a few hours, and in these days of Covid-19 and the approaching flu season, it's just not worth risk. Contrary to what your grandfather used to tell you, it doesn't help you sleep either. Alcohol actually prevents the body from entering into REM cycles which are the relatively short periods of sleep when the body is truly resting and regenerating . Plane rides can be periods of enormous productivity if you decide to use them this way. Clear out all those emails hanging around in your inbox, write that client proposal, read those RFP's you been putting off etc. Just don't waste the time getting sloshed and then sick with a head cold for two weeks.
3. Don't use sleeping pills! Some people swear by them as a way to get through long flights or jetlag. Based on my own research, its not real sleep, its more like being chemically unconscious for 8 hours. There is also a growing body of evidence that hints towards a link between sleeping pills and dementia. Having seen what dementia looks like first hand, it's not worth the risk for a few hours of chemically induced coma. There are plenty of article on the web about how to beat jetlag and natural sleep aids (chamomile, melatonin etc). Unfortunately, there is no way to avoid jetlag and if you are only going to be in that time zone for a couple of days, stay hydrated, eat healthily, workout and stay off the booze.
4. Plan your meals. You can apply this rule lightly or rigorously, but do some planning. Carry your own snacks like nuts, jerky/biltong or fruit to avoid having to eat junk food if that is all that's available. For internal lunch meetings, ask the organizer to arrange a healthy buffet consisting of salad, veg and lean proteins. When staying in hotels, order breakfast in your room to avoid the temptations of the gourmet buffet (you probably eat oatmeal or a couple of eggs at home, so don't scoff down a full english and a short stack of pancakes when you travel). Having your breakfast delivered to your room will also save time in the mornings providing you will an extra 30 mins to get some exercise. If you are meeting clients for meals, have your assistant take care of the reservation to ensure it's a healthy choice. I also like my assistant to scan then menu and list the healthy options so I arrive at the restaurant already knowing what I'm going to eat.
5. Sleep. We've all heard the stories about those legendary leaders who put in 18 hours a day everyday and only sleep for 3-4 hours. If you want my opinion, they are probably highly inefficient. Sure I've done my share of 20 hour days but after a while you realize that some of that stuff should be delegated or not done at all because it's not creating any value for the organization. Quality sleep is important if you are going to be highly effective at your job, a great partner and/or parent and want to live a long healthy life. 6-8 hours a night is what most experts recommend and you're a fool if you don't heed this advice.

If you work in the same office everyday there's really no excuse for not being able to obtain your wellbeing goals. This blog was written for those of us who travel extensively and work longer hours than most. If you plan healthy habits into your schedule, they are more likely to happen.