Optimal productivity is impossible to achieve when we are feeling negative and emotionally drained.
Many leaders know this. The problem is that when we get busy, our healthy habits are the first to suffer.
I’m still seeing executives who work themselves to exhaustion. Even those who encourage work-life balance are working long hours, forgoing sleep, exercise and healthy eating choices.
Global calls, too many meetings, an average of 30,000 pieces of information to process per year, excessive travel and large teams take their toll.
Start learning to manage your energy and your productivity will improve exponentially. Decide on your non-negotiable habits to maintain your physical and mental health and set clear boundaries.
Here are my top four work-life balance tips:
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Measure your movement
Exercise is more beneficial to your mind than it is for your body. For instance, research from the University of Vermont found that just 20 minutes of exercise in the morning, increases your happiness and productivity for the next 12 hours.
Buy a smart watch or Fitbit and measure the amount of exercise you get each day. Measure either calories burnt or steps taken over the course of a day. Hire a personal trainer or partner with a teammate and hold each other accountable. Build up to an exercise habit of five days per week.
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Mindfulness
The next time you get off a global call at 11 pm at night, rather than switching on the TV to wind down, put on your headphones and listen to a guided meditation via an application like Headspace, it will help you get to sleep.
You can download guided meditations from various platforms, which you can listen to at any time during the day when you’re feeling anxious or stressed. One minute of mindfulness is enough to lower your heart rate, gain greater presence and manage anxiety.
Alternatively, try playing a few games of Tetris. Game designer Jane McGonigal says research into video games has found this kind of game can help us to clear our minds, allowing us to fall asleep faster and can be used to treat such issues as PTSD.
(Note: Research found that 21 hours is the recommended maximum number of hours one should play games each week.)
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Routine and rhythm
When you have your routines in place and an operating rhythm, you can make decisions about when and how work will be done in a much more efficient and effective manner.
The secret to achieving more with less is blocking out time for high value work, and batching your low value tasks. Start to understand when you’re most alert and schedule work which requires high concentration and energy during these times.
Take control of your week by scheduling your travel, exercise, project work, meetings, and planning time based upon your energy levels. Most people feel more productive between 7 am and 12 noon. Save this time for intense project work and schedule your meetings in the afternoon.
If you travel for work, avoid peak travel days like Mondays and Fridays if possible. Where you have flexibility, build in work from home days after you have travelled to give you time to restore your energy and catch up on work that couldn’t be completed on the road.
Keep breathing space in your diary, allowing for at least 20% of your day to be free for any urgent tasks that come up.
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Delegation
Let’s get over the myth that delegation is somehow selfish or a reason to feel guilty. It’s not just “getting something off your plate” – it’s a learning opportunity for your team.
Give your team members guidance on the decisions they can make alone, including financial delegations. Don’t allow yourself to get roped into decisions that are below your pay grade.
There should be no room for martyrs in business.
You have a responsibility to your business to bring your best self to work. That means, prioritising your health and happiness, listening to your body and learning how to manage your energy.
What positive changes can you make to your routine to help sustain your energy levels?
