Why Leaders Struggle with Self-Care and How to Overcome It

and Why Engineers and Designers in Construction Need Self-Care for Sustainable Leadership

In the construction industry, engineers and designers are no strangers to high-pressure environments. Between tight deadlines, handling complex projects, and managing teams, prioritising self-care often gets pushed to the side. Despite the increased focus on well-being in recent years, many construction professionals struggle to integrate self-care into their routines.

We know from research and experience that looking after ourselves is essential for long-term success and effective leadership. However, implementing these practices can be challenging. I recently worked with several leaders in the construction industry—none had a regular self-care practice.

Leadership in construction is emotionally demanding, and the pressure to deliver often leaves little room for self-reflection. Cultural factors in the industry, where strength and endurance are glorified, can make self-care seem like an indulgence or even a sign of weakness.

So, how can we change this mindset and integrate self-care into the fast-paced world of construction? It starts with a shift in perspective, followed by practical steps.

Changing Your Mindset: Care for Yourself to Lead Effectively

1. Give Yourself Permission to Pause: Many engineers and project leaders feel the need to power through challenges, believing that taking time for themselves might slow down the project. But think of self-care as essential maintenance—much like ensuring the stability of a structure. If you neglect it, cracks will eventually appear.
2. Start Small with Simple Habits: The construction world moves fast, but even small changes can have a big impact. For example, take five minutes between meetings to get some fresh air, or use your lunch break for a quick walk. These simple actions help clear your mind and make problem-solving more effective.
3. Avoid the All-or-Nothing Trap: You don’t need to embrace a perfect routine right away. Like any project, self-care is a process that requires ongoing improvement. If you miss a day of exercise or work late to meet a deadline, acknowledge it and recalibrate the next day.
4. Learn from Your Peers: Engineers often look to best practices in the field for inspiration. The same applies to self-care. Observe how your colleagues balance work and personal time, and try incorporating some of their methods.
5. Celebrate Small Wins: In construction, we celebrate milestones along the way to project completion. Apply the same mindset to your self-care. Whenever you make time for yourself, no matter how small, give yourself credit.

A Simple Self-Care Framework for Engineers and Designers

Once you’ve adjusted your mindset, it’s time to take action. Here’s a simple framework to guide your self-care routine, focusing on five areas: body, mind, relationships, choices, and growth.

1. Body Budget

Think of your energy levels like a body budget, similar to managing resources on a construction project. You expend energy through mental and physical tasks, and you need to replenish it through sleep, nutrition, and exercise. Consider small changes, like planning healthier meals during site visits or incorporating more movement into your day, even if it’s just taking the stairs or walking between site meetings.

2. Emotional Health

Leadership in the construction industry often comes with emotional stress—whether it’s managing tight deadlines or dealing with client demands. I use a version of the ABC framework from Cognitive Behavioural Therapy (developed by Albert Ellis) to help engineers and leaders process these emotions:

• A - Awareness: Recognise your emotional state during stressful moments. Are you thinking clearly, or are emotions clouding your judgement?
• B - Build Understanding: Dive deeper into what’s driving your emotions. For example, is frustration stemming from a communication breakdown on-site?
• C - Communicate: Take steps to address your emotions. This might mean having a difficult conversation with a team member or setting boundaries on your workload.

Emotional regulation is crucial for sustainable leadership, particularly in high-stress environments like construction.

3. Relationships and Collaboration

Construction is a team effort. Strong relationships are essential for collaboration and successful project outcomes. Reflect on how you give and receive support within your team. Simple actions like actively listening to colleagues or acknowledging their hard work can foster a more collaborative and positive work environment.

4. Choice Points

In project management, having autonomy is key. Just as you make critical decisions on-site, you can create more "choice points" in your own routine. For instance, can you delegate tasks to free up time for more strategic thinking? Or can you set boundaries by not responding to work emails after a certain hour? Recognising that you have choices in how you manage your time and energy is empowering and will make you more resilient as a leader.

5. Growth and Nourishment

Growth isn’t just for your professional life—it’s essential for your personal well-being too. Whether it’s learning a new skill, taking up a creative hobby, or simply enjoying time with family, growth keeps you balanced. Neuroscience shows that learning and creativity enhance brain function, making you more effective as a leader. Start small, like dedicating time to read a book related to your field or spending 15 minutes a week on a personal project.

Final Thoughts

Self-care in the construction industry isn’t a luxury; it’s a necessity for maintaining effective leadership and ensuring long-term success. By adopting small, practical self-care habits, engineers and designers can not only improve their well-being but also model healthy leadership for their teams.

Remember, just as a structure’s foundation must be strong to support the entire building, your health and well-being are the foundation for your leadership. Take the time to care for yourself—you’ll be a more resilient and inspiring leader because of it.

At Palantir Consulting, we host a relaxed Friday afternoon drink every month, and the next one is just around the corner! No need to register—drop by and join us for a casual chat on any topic you’d like. We welcome kind and empathetic individuals, so come along and enjoy the company! Your first drink is on us if you leave a comment here or in the post below.

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