Under the burdens of daily responsibilities, it becomes easy to justify why you can’t take care of yourself now.
You might think “I will do this, when I achieve that”, or “If I just push through this month, or till the end of the year and then, I will take the well-deserved holiday”.
Does this sound like you?
Don’t worry, it sounds like all of us.
But, it also doesn’t make sense.
Because, if you don’t thrive, your business can’t thrive.
Building and running a business is first, a process and second, it requires a whole person – the physical, mental, emotional and spiritual aspects combined.
My favourite quote (and an inspiration for emphasising the importance of self-care in the success equation) comes from an ex-CEO Michael Fisher who once said:
“Had I not taken care of myself and been consistent about it, there is no way I could have made it all these years in a role.”
Furthermore, when you achieve “that” , you will set new goals and have new things to do. There will always be something and sometimes, also things that are out of your control.
Katalin Karikó, Medicine Nobel Prize winner 2023’, says that the only way to manage stress is to focus on yourself. She emphasises the importance of exercise regularly, prioritising mental health and focusing on what is within your control.
Karikó’s advice is particularly relevant. Despite the intense pressures during the pandemic, together with her colleague she managed to develop an effective vaccine for COVID-19.
So, what can you do to live better and effectively manage stress?
Studies from neuroscience and psychology recommend discipline around fundamentals such as sleep, exercise and a short meditation.
OPTIMISE YOUR SLEEP
We often hear from very successful business men “I’ll sleep when I’m dead”. And there is no doubt about that.
But how will you live until then?
Studies from neuroscience and psychology recommend getting optimal sleep at least 80% of the time. Sleep relates to cognitive performance, physical performance, hormone out put etc. You might get away with a couple of nights of bad sleep, but there is no way to cover-up chronic sleep deprivation.
Mini reminder: Recall, how do you feel after a good night sleep?
EXERCISE REGULARY
Choose cardio and/or resistance training of your choice. Majority of studies on brain health, longevity and performance focus on these type of exercises. You can opt for cardiovascular exercise that can be shorter in duration and higher in intensity, or longer in duration and lower in intensity. Resistance training is best performed using the gym equipment or by lifting weights. Generally, any form of exercise is beneficial.
Mini reminder: Recall, how do you feel after an hour of lifting weights, running or yoga? Or, hiking in the nature!
PRACTICE A FOCUSED MEDITATION
Kobe Bryant practiced meditation each morning. He said, that it set him up for the whole day, acting like an anchor (he also proposed adding 30 minutes of additional sleep).
Dr. Wendy Suzuki recommends a short form of focused breathing meditation. Just a 13 minutes meditation performed for 8 weeks significantly increases people’s focus and concentration abilities.
Mini reminder: Start with only five minutes. You really have to try it, to know the difference it makes.
And how do you make these habits last?
Identify with the type of person who makes empowered choices. Instead of asking what do I have to do, ask who do I want to be?
Your business can’t wait?
To thrive, take care of yourself, because you are your own business.
Take care. Till next Sunday.