Veja como você pode incorporar práticas de autocuidado em sua rotina diária para um melhor equilíbrio entre vida pessoal e profissional.

In my experince the key to making your morning rituals really make difference tou yout day is to start with being grateful for 3-5 things. Stay off of your phone for at least the first 15 minutes minimum Get out in morning sunlight for 5-10 minutes and mobilise your body, while setting 3 clear intensions for the day.

The best project you will ever work on is you' by Sonny Franco Morning rituals are the bedrock for setting the tone for your energy balance in the course of the entire day. Strive to build a habit and not machine perfection. the following tips will help you Try waking up by 5:00am Get out of your bed Leave your room entirely Practise the art of quieting the mind Write down your to do list for the day Go for a healthy breakfast

Don't be influenced by other people's work attitude just create your own atmosphere. As long as you feel in charge of your space you will be insulated from work place stress while you spread kindness like a confetti.

One thing I've found helpful is to set an alarm to remind you to take those breaks or to have an 'intentional pause. after completing each task and before starting the next one. This way you are going to be more focused and energise to begin the next thing.

Processed foods that are easy to 'grab on the go. along with caffinated drinks and smoothies WILL increase your energy short term, but you'll crash around 90 minutes later then go searching for more of the same. One thing you can do is to take time for proper meal breaks away from your desk, based on protein, fibre and fats, eat slwoly, chew well and ensure you eat enough to keep you full so you don't feel the need to snacking through the day. Your blood glucose will be more balance, your focus will improve and you'll find it easier to manage your body fat.

You are what you eat.... Don't just Intentionally eat well eat balanced, eat adequately. Get some fruits, get cereals, get proteins and alot of fibre

One thing I have found helpful is to take a 30 minutes walk in the evening after work. It is a mood enhancer, it helps increase mindfulness and it allows creatives ideas and solutions to pour in.

In my experience its always about doing what you enjoy and that you look forward to doing that's important when it comes to physical activity. Gong for a walk with friend after lunch, or with the family after dinner are simple ways to get moving and include conversation and connection as well fresh air. Mix up what you do, maybe try a new sport or local class, check out videos on YouTube. The more variety you have the easier its going to be to discover what you enjoy. If you enjoy what you do, its much easier to keep on doing it!

If we have young children we do a wind down with them so automtically, yet when we get older we tend to forget how important this is for us a adults. Creating a routine where you are clear on your boundaries around work, being on your phone and spending time doing something hat helps you to switch off from the day. Turning off bright artificial lights, not watching the news or horror films that are stimulating before bed using a diffuser and essential oils and making sure your bedroom is dark, not too hot and tidy along with an evening journalling routine are all things that will help you have a great nights sleep and wake up feeling restored and ready to face the day in the morning.

Consider spending more time with your family and staying away from toxic people and toxic social media content. Take some time and enjoy yourself, take life slowly. Be adventurous you will never be young twice so have maximum fun.