Quais são algumas estratégias eficazes de autocuidado para executivos?

Setting boundaries, and adhering to them is critical to both your ultimate career success and personal perseverance. As Richard Branson says, “Have fun, work hard and money will come. Don’t waste time – grab your chances. Have a positive outlook on life. When it’s not fun, move on.” We all know when the clock is ticking and the fun has stopped. But do we listen or continue to hang on? Sometimes we hang on because our team needs us. Other times, we just may not be ready to give up the “devil that we know,” for the unknown. Either way, establishing your boundaries and staying true to them will provide you a roadmap to rely on in times of uncertainty.

One of the most difficult aspects of being an industry leading executive and entrepreneur has been balancing the business with my personal life. Moving my offices and studios out of my home was key in separating work from personal and family time. Being sure to communicate with my family about periodic projects which will need more time throughout the week has helped to ease stress and set expectations for family time. Committing to my calendar set projects and appointments has also helped to set boundaries from work and home life. Time management is key and has helped me build better focus on my work in order to dedicated time to my family and personal life.

In todays challenging work environment, i suggest 5 important points to lead the healthy lifestyle 1. Discipline for working hours, food, rest, meditation 2. 80-20 principle 3. Enjoy weekend breaks with family, hobby & rejuvenate yourself for next week 4. Don't carry your work to home, switch off when you reach home 5. Reward yourself & always encourage the best achievements.

Ensuring 🧠 🚂 but taking time to prioritize family 🔐 Investing in the same process that ⛽️ success in corporate arena is same recipe to use at home ensuring appropriate healthy boundaries are established. I have found that blocking time in calendar pro-actively to prioritize lunch with kids is a great reset during day as well as opportunity to decompress prior to full tilt full time in execution for corporate results. Routine 🔑 to balance & lifestyle choices that create mentality to chase excellence both physically and mentally can create the separation needed in current 🌎 of human commoditization. Finding balance where you can WIN in all aspects while never short changing work is something that each individual must find to #wintheday

Wenn ich das Gefühl bekomme, alles droht in einen mich überfordernden Strudel zu münden, helfen mir zwei Dinge mich zu erden und herunterzufahren: Mir in Erinnerung zu rufen, dass unsere Zeit auf der Welt sehr begrenzt ist und wir genug davon mit uns lieben Menschen verbringen sollten, sowie über der Aufenthalt in der Natur - bevorzugt im Wald und/oder am Wasser. Beides reduziert effektiv Stress, da berufliche Probleme sofort massiv an Bedeutung verlieren…

Wenn der Stresslevel steigt, einfach mal zwischendurch ruhig hinsetzen, Tür schließen und ein paar kleine meditative Atemübungen machen - der Effekt ist frappierend!

I practice meditation twice daily for 30 minutes. I love a simple line: 'When I have time, I meditate for 30 minutes - when I don't have time, I meditate for 60 minutes'. This means that the times that you really need to invest in self-care and create some balance and space are usually the most chaotic periods where you feel you can't mak the time. The reality is that during these chaotic periods, you must make this time and spend more time on it.

Breathwork and meditation have enormously helped me improve my consistency with practice. It has helped me pause, attract vs react and become overall more aware and present in my being. Taking a conscious multiple times a day with a few conscious breaths has leveled up each area of my life.

There are many instances where leading executives of multinational companies imply special tactics for practicing mindfulness. It itself is a credit to cope with immense pressure of the work load and try to balance it out with ways to relax mind. I have heard practical confessions that individuals in prominent executive positions enhanced their efficiency after taking help from psychological counselor regarding their mental health. There is nothing wrong to take help and practice meditation, yoga and even going for adventurous ride to detoxify the brain. We all can understand that a CEO or a Managing Director is captain of the ship and for the ship to travel in "cruise mode" , the captain of the ship needs to be relaxed with no pressure.

I coach all leaders and executives to find their method of mindfulness. Many like to spend time in prayer or meditate. Others practice different types of breathing exercises such as box-breathing or the Wim Hof method. Journaling is an incredible way to keep in touch with where you are, finding gratefulness and peace with where you are.

Exercise like running is a form of meditation. Incidentally, other mundane pursuits like driving or washing the dishes can also be the same. They are periods where you are engaged in a task, but they allow your subconscious mind to echo back to you. These are times when you can find great epiphanies on how to solve a problem or leverage an opportunity

Um den eigenen Körper und Geist (mentale Gesundheit) fit zu halten, sollte Sport einer der wichtigsten Bestandteile des Alltag werden. Und Sport / Bewegung ist eine der schnellsten Methoden, um Stresshormone im Blut abzubauen. Denn viele Stresshormone im Blut übersäuern den Körper und lassen uns so krank werden. Durch Sport kann man das ganz einfach vermeiden.

Walking in the morning for me is both therapeutic for my soul and my mind before I head to my workplace. While, swimming does help me to recharge after a long and hectic work hours . Highly recommended for all . Take care ourselves so we can give back quality time for family and our relationship

So often overlooked by the busy professional, regular exercise is a cheat code to successfully navigating the executive's life. Many shy away from it because of the additional time commitment it takes to be dedicated to it. Early mornings are typical, and they start the day off on the right foot. It helps eliminate stress, gets the oxygen flowing through the body and brain, and gives a higher sense of confidence.

Exercise serves as a holistic wellness tool, benefiting both physical and mental health. It aids in releasing tension, elevating mood, enhancing sleep quality, and refining cognitive abilities. Moreover, regular physical activity mitigates the risk of chronic illnesses like diabetes, heart disease, and obesity. Engaging in enjoyable activities like walking, cycling, swimming, or yoga, tailored to personal schedules, fosters fitness, confidence, and resilience. It's not about spending hours in the gym but rather embracing activities that nurture overall well-being. Through the addition of daily ice exposure I have never felt more alive.

Nutrition is important for everyone but even more critical when the decisions made impact a much wider group of people other than one individual or family. Nutrition is important to be able to fuel oneself to be the best they can be when working with peers, team , customers. Planning meals or macros ahead of time helps and also ensuring to take time to eat and appreciate your food is important. Being grateful for the food also creates a sense of well-being and gratitude that pervades the rest of the day and work. This appreciative quality will permeate to all that come into the presence of the executive in addition to helping them fill their cup.

Viewing food as fuel for both the body and mind, nourishing choices empower overall well-being. Opting for nutrient-dense meals and snacks fuels the body with essential energy, vitamins, minerals, and antioxidants vital for optimal function. Conversely, mindful avoidance or moderation of processed, fried, sugary foods, along with substances like alcohol, caffeine, and nicotine, shields against potential health detriments. Prioritizing wholesome nutrition cultivates a robust immune system, sharp brain function, efficient digestion, and balanced mood, underscoring the profound impact of dietary choices on holistic wellness. Through positive eating psychology it has become clear in my own experience that food is a large part of our emotions.

Getting the most out of ourselves starts with eating well. The important thing is to find something that works for you! Try eliminating different things and focus on how your body feels in response. A great place to start is to eliminate alcohol, late caffeine, or even late meals and notice the effect it has on your sleep.

Ich habe beobachtet, dass eine Reduktion und gleichzeitig qualitative Verbesserung des Fleischkonsums sehr positive Effekte hat. Ebenfalls hilfreich ist es mit verschiedenen Ansätzen sein Körpergefühl zu verbessern - zum Beispiel ausprobieren, ob einem Intervallfasten liegt oder welche Art des Frühstücks einen besonders guten Tagesstart mit sich bringt.

I have been asked many times by patients to skip all the rigmarole and just tell them how they can be healthier. And then usually the next sentence is, “And don't tell me I've got to stop eating what I want to eat.” Well, here's the thing: if you are eating gluten (which is bread and pasta), if you're eating sugar and candy, if you're eating processed foods (foods that come in a box) then... Okay.. if you need me to be this for you I'll be it... I'll fall on the sword… If you want to be healthy and you’re still eating the above things, then yeah... you've got to stop eating what you're eating.

Networking isn't just for climbing the corporate ladder—it’s a self-care power move. Connecting with others isn't about swapping business cards; it's about swapping stories, sharing laughs, and, sometimes, finding solace in shared experiences. It's about creating a support network that gets it, the highs and lows of life. These connections ground us, offer fresh perspectives, and remind us that we're not surfing the waves alone. Talking shop is just the beginning; it's the genuine bonds formed over coffee, or even a quick chat in the hallway, that weave the safety net we all need. So go on, reach out, and connect—because a chat with a colleague might just be the lifeline you need on a rough day.

In my experience, taking the time to shake a hand, give a hug and look into a persons eyes creates connection and helps build trust. We talk about better together, stronger together but let take it to a model of enjoying each other or being back the pleasure of together.

Find social groups focused on high-performers/ entrepreneurs e.g. using Meetup. It's useful to connect with others on a similar path, and the insights you get from people in diverse fields are priceless. Separately, it could be helpful to diarise your social events/self-care in the same way you arrange your working life. Set some time aside and ask yourself: what would a perfect week look like?

Going out of your way to connect with others is an underutilized superpower! As executives, it is easy to feel like our situation or challenge is unique; however, it very rarely is. Seeking out peers across industries to share experiences with can result in countless benefits!

As an executive, fostering connections and expanding your network is paramount, particularly in environments where isolation or loneliness may arise, such as remote work or frequent travel. Human connection serves as a cornerstone of well-being, facilitating support, inspiration, and growth from family, friends, colleagues, mentors, and peers. It entails candid expression of needs, emotions, ideas, and feedback, nurturing trust, rapport, and collaboration while mitigating stress, anxiety, and depression. Prioritizing meaningful connections not only enriches professional endeavors but also sustains holistic wellness amidst the demands of executive roles.

In my life's intricate weave, fun is the colorful thread that brightens the whole fabric. It's the spark that ignites my days and the gentle reminder that seriousness isn't all there is. Whether it's getting lost in my favorite tunes, chuckling over a witty pun, or savoring life’s absurd moments — fun is the vital ingredient that lifts my spirits. It's not just whimsy; it's a necessity. When I allow myself time for enjoyment, it’s like pressing the reset button — I return to my tasks refreshed and with a renewed vigor. I carve out moments for fun, indulge in the lighter side of life, and welcome laughter. Life's too meaningful not to appreciate its joyful offerings.

Having fun and unplugging from a task-positive network will heighten your creativity through the brain's default mode network. This in when you are not focused on a task that requires your cognitive abilities to a high degree. This allows for information to simmer in the brain, allowing room for creativity, curiosity, and not feeling frustrated, or bored. On the other hand, it helps with productivity because it's usually in these crucial moments when deep insights into problems you are facing will come to the surface.

Selbstfürsorge für Führungskräfte beginnt im Innen der Menschen. Wer sich selbst nicht führen kann, kann auch andere nicht führen. Und das gilt es, zu lernen. Genau so, wie man Skifahren oder Autofahren lernen muss. Denn Führungsarbeit ist intensive Beziehungsarbeit – zu mir selbst und zu den anderen. Die Welt und der Wert entstehen immer zwischen den Menschen. Darum: Nimm Dir genügend Zeit für Dich, Deine Entwicklung und die Entwicklung der Dir anvertrauten Menschen.

"I never lose. I either win, or I learn." - Nelson Mandela. In the dynamic business world, just as in the unpredictable journey of life, every experience packs a wealth of wisdom. Here's an intriguing thought: Success, while exhilarating, carries the risk of breeding arrogance, complacency and hubris. It's a double-edged sword that can subtly undermine our future achievements without care. Conversely, failure and setbacks, often perceived as negatives, are hidden gems. They cultivate self-awareness and humility, essential ingredients for sustainable success. In these moments of challenge, we find our true strength and potential. These are crucibles, our inflection points.

Be aware of your inner "saboteurs". These are belief systems and thought patterns that keep you from realizing your good intentions. Make choices aligned with your values and prioritize self-care. Put it on your diary. If this sounds challenging, work with a coach to allow you to get the best performance without burnout.

Ein wesentlicher Aspekt ist das Thema (Mentale) Gesundheit im Business. Da unsere Gesundheit die Grundlage von allem ist, was wir tun, sollte die Arbeitswelt ausreichend Zeit und Raum für Präventions- und. Regenerationsmaßnahmen ermöglichen. Zentrale Aspekte sind Resilienz sowie der Umgang mit Stress. Insbesondere ein fundiertes Wissen über Stress ist für Führungskräfte hoch relevant. Die Reflexion des eigenen Stress-Profils kann dann die Basis dafür sein, sich auch als Führungskraft Stresskompetenzen anzueignen. Diese Kompetenzen sind als absolut wertvoll im Hinblick auf die Selbstführung, als auch für das Führen von Mitarbeitenden einzustufen.

Model what you want FOR others. One downfall of having an overworked, overburdened, stressed and frankly not having a good time leadership team is that it leaves the people in your organization with very little to aspire to someday. One way to measure if this may be a factor is if you have plenty of opportunities for advancement within your organization but people choose to leave rather than be a leader at your org.