You’re a high-performing executive with a demanding schedule. How can you make time for personal wellness?

Never miss your morning Wellness routine. If you do, it will throw the rest of your day into productivity deficit. Meditate upon waking, dry brush, cold shower and make a smoothie. Do not check your phone until 1 hour after waking. Set a timer for email, socials, text messages and limit screen time to 5 minutes before working hours. Journal and set a schedule for your day. Prep nutritious meals in advance, so to not binge eat when you are busy. Take time in the day for a hike, or workout. Aiming for 10,000 - 12,000 steps per day. The most effective time to work out, according to NASA is between 3-5pm. Wind down starts at 9pm. Eat dinner early if you can and screens down one hour before bed. Charge devices outside of the bedroom.

Schedule it into your day. Whether that means starting with a morning practice to get grounded, journal, meditate, make a healthy breakfast, workout, ensure you're getting deep and restorative sleep, spending time with friends/family, in nature, etc. plan the week with these ideas in mind. Simplify it so it gets done. For example if you're not working out because the gym is too far, create a workout space at home or workout outside. If you're watching too much TV and can't find time to connect with loved ones, cut back on TV time. Assess your day and schedule time for personal wellness to keep you healthy and able to keep doing what you're here to do.

A wellness practice requires consistency and awareness. It is a way of living that becomes part of our day to day. Creating time for wellness means to be intentional about self-care, knowing that it is crucial for mind-body optimal functioning. We can set goals although they have to be customised to one's individual needs. Developing one's awareness on what would help a busy working schedule is the first step towards building a wellness routine. Check with yourself throughout the day how you feel. Listen to your body. Notice if you react or respond to stimuli. The mind and body give us valid information all the time. If you take a pause just to breathe throughout your day, you are already giving your mind a boost.

Em uma agenda exigente possível encontrar tempo para o bem-estar pessoal estabelecendo metas realistas. Ao identificar prioridades específicas, definir objetivos mensuráveis e viáveis, dividir as metas em etapas alcançáveis, ajustar conforme necessário, e celebrar as conquistas, os executivos podem integrar o bem-estar pessoal em suas rotinas de forma sustentável, garantindo o equilíbrio entre sucesso profissional e saúde pessoal.

Link your wellness activities with existing activities Lets say in Office climb 1 Floor in the complex Walk from car park twice before you enter your Office Do a wall sit after you brush your teeth , Do a wall push once you take bath These 2-5 min activities when compounded will result in about an Hours activities put together in a Day

One thing I’ve found helpful is incorporating personal wellness into my daily work schedule. Taking a wellness break every 2 hours to take a quick 5-7min walk outside whilst leaving my phone in my office has been extremely beneficial to my wellbeing. Practicing mindfulness in the small moments such as not rushing through my lunch and taking time to really experience each taste and texture has also helped to keep me centered. It is small habits such as this incorporated into my work hours that have made a huge difference. Having a dedicated workout schedule with someone I am accountable to also works excellently to reduce my stress levels.

Programar o bem-estar é essencial para equilibrar agendas lotadas com cuidados pessoais. Isso envolve reservar tempo específico para atividades de bem-estar, definir metas claras, priorizar o bem-estar na agenda, manter consistência, aproveitar momentos de inatividade, e automatizar tarefas de bem-estar. Essa abordagem não só garante autocuidado, mas também contribui para um melhor equilíbrio entre trabalho e vida pessoal, aumentando a produtividade e a qualidade de vida.

More than anything learn to say no or even better not right now. If you say yes to everything then people may begin to believe you are super human. You may be working all night to get the work done but because you say yes no one knows the toll on you? Are you trying to help everyone else to death but at your own expense? The great news is when you take your power back and learn to negotiate around what can and can’t be done you will feel so much better. The work will never stop be kind to yourself. Did you know it’s because your worth it ❤️

Keep your Schedule public , mention it as Office work, personal work just under 2 labels , do not entertain people randomly , help them understand why its important you to know which meeting is scheduled when , it gives you time to prepare for it mentally & if anything reqd physically . You will not waste precious time for self & others , & when each one is aware why its important to set right boundaries it will give a collaborative support to the Organisation & mutual respect for each other

Criar limites é essencial para equilibrar trabalho e vida pessoal. Isso envolve estabelecer horários de trabalho claros, desconectar-se fora do horário de trabalho, comunicar limites de disponibilidade, priorizar atividades pessoais, aprender a dizer não, estabelecer limites digitais e definir um espaço de trabalho designado. Essas medidas são cruciais para proteger a saúde mental, promover um equilíbrio saudável e garantir um desempenho consistente e sustentável.

Buscar apoio é crucial para lidar com desafios e pressões. Isso envolve construir uma rede de apoio profissional, participar de grupos de networking, procurar mentoria, considerar terapia ou coaching, compartilhar responsabilidades, manter conexões com amigos e família, e participar de programas de desenvolvimento profissional. Essas estratégias não apenas fornecem suporte emocional e orientação, mas também promovem resiliência e crescimento profissional.

Every morning when you wake up, you have the opportunity to shape the way you view your day. A great way to do this is by practicing gratitude. I suggest spending a few minutes reflecting on what you’re grateful for. Even if you’ve been up all night working, there's something to be grateful for: grateful that you can make a living, grateful that you have family support, grateful for the sunrise, for seeing another day. Thinking about or writing down things that you’re grateful for can help alter your mood and get you off to a good start. When you become stressed during the day, you can revisit your list or create a new one: now you're grateful for the work that you've accomplished so far, etc.

Praticar gratidão é uma estratégia valiosa para lidar com desafios e promover o bem-estar. Isso inclui manter um diário de gratidão, expressar apreço aos outros, refletir sobre conquistas, encontrar lições em desafios e praticar mindfulness. Integrar essa prática na rotina diária não só aumenta a felicidade e o bem-estar, mas também fortalece a resiliência e a capacidade de lidar com o estresse.

Plan your schedule a day before. Make sure wellness activity is in top of the to do list and finish the activity before you come out of your room. 1.Connect with nature often to gain more energy. 2. Do Pranayama and breathing techniques to improve your life force energy. 3. Sit without doing any action and slowly you will equip to move away from thoughts too. 4. Connect with people without any intentions. 5. Smile