With hectic work schedules and demanding responsibilities, it’s often challenging for busy professionals to prioritize their health and wellness. However, neglecting self-care can have a detrimental impact on both physical and mental well-being, leading to decreased productivity and burnout. To help busy professionals navigate the daily grind and incorporate wellness into their routines, we reached out to industry experts for their tried-and-true tips. In this guide, we’ll share their advice on simple yet effective wellness strategies that can be easily implemented into daily routines. From quick exercise routines to stress-reducing techniques, these tips can help busy professionals improve their overall well-being and thrive in their careers.

Claire E. Parsons

Title: Attorney / Mindfulness Teacher

Company: Wood + Lamping / Brilliant Legal Mind

Linkedin: https://www.linkedin.com/in/claireeparsons/

Meditation is one of the most practical and foundational wellness strategies that business professionals can implement in their daily routines. The practice is scalable to suit the needs and inclinations of a variety of people. It is an effective way to learn to relax and let go and to check in with and care for oneself. It is also provides much needed mental space that can foster self-awareness and creativity.
As a lawyer and mindfulness teacher, I understand that time is often the biggest impediment to business professionals who want to incorporate mindfulness into their lives. The reality is, however, that meditation ultimately can save you time. When life is busiest and most stressful, I rely on meditation to help me handle anxiety, manage stress, and monitor thoughts so that I can proactively care for myself.
In addition, it isn’t necessary to start practicing for long periods of time. I started my own practice at 1 minute a day about 10 years ago and allowed it to grow over time. Starting small with meditation practice is a great way to build inner resources and tolerance gradually over time while slowing incorporating the practice into your schedule. Learning to use small bursts of meditation practice may also help you envision how you can embed the practices in your life so that they are available when needed most.

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Erin Cooper

Title: CEO/ Certified Wellness Coach

Company: Hungry Fit Foodie

Linkedin: https://www.linkedin.com/in/hungryfitfoodie/

As a busy professional, I highly recommend considering a gluten-free diet. I understand how hectic schedules can get, but taking care of our health is crucial, especially when we have so much on our plate.

Gluten, a protein found in wheat, barley, and rye, can trigger inflammation in the gut, leading to a condition known as leaky gut. When our gut is inflamed, it becomes more permeable, allowing toxins and undigested food particles to enter the bloodstream. This can cause an immune response and lead to a wide range of chronic health conditions.

In fact, research suggests that gluten intolerance can contribute to over 20 chronic conditions, including autoimmune diseases, thyroid disorders, and even mental health conditions like depression and anxiety.

Going gluten-free can help reduce inflammation and promote gut health. It may seem daunting at first, but there are plenty of delicious gluten-free options available these days. Many grocery stores and restaurants now offer gluten-free options, making it easier than ever to follow a gluten-free diet.

Ultimately, by going gluten-free, you may be able to improve your overall health and wellbeing. So, for busy professionals like us, taking this step towards better health is definitely worth considering.

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Keishorne Scott

Title: Author, Speaker, and Heartbreak Expert

Company: Keishorne Scott LLC

Linkedin: https://www.linkedin.com/in/keishorne/

As a busy business professional, it can be difficult to find the time and energy to prioritize your health and wellness. But taking steps to take care of your body and mind can help you stay energized and successful in your career. Here are some practical wellness strategies that you can start implementing today to help you stay on top of your game.

1. Take Regular Breaks: Taking regular breaks throughout the day helps to reduce stress and keep your energy levels high. Aim to take a 5–10 minute break every hour or two to stretch, go for a quick walk, or just take a few deep breaths.

2. Get Enough Sleep: Quality sleep is essential for you to be productive and perform at your best. Aim for 7–8 hours of sleep each night and create a nighttime routine that helps you to wind down and get ready for bed.

3. Move Your Body: Incorporating physical activity into your daily routine can help you to stay energized, reduce stress, and even improve your overall well-being. Take the stairs instead of the elevator, go for a quick walk during your lunch break, or get a fitness tracker to track your daily steps.

4. Eat Healthy: Eating healthy, balanced meals helps to fuel your body and mind and keep your energy levels high. Make sure to incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your diet.

5. Connect with Others: Connecting with others can help to reduce stress and improve your overall well-being. Reach out to your family, friends, and colleagues and spend some time talking and laughing with them.

By taking the time to prioritize your health and wellness, you can stay energized and productive in your career. Implement these practical wellness strategies today and you’ll be on your way to success!

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Angela Phillips

Title: Ph.D., LICSW

Company: Advanced Recovery Systems

Linkedin: https://www.linkedin.com/in/angela-phillips-phd-licsw

I always like to remind busy business professionals that, just like they feel inclined to make time for that one last meeting or schedule in time to complete important tasks, that same approach can be utilized for wellness prioritization. On the other hand, if you’re not so great at setting boundaries at work, that might be where you start. Either way, here are a few tips that can help to hit the reset button on reaching health and wellness goals when you feel stretched thin: 1. Get clear on your goals and be realistic. You are not going to run a marathon if you’ve never enjoyed a jog, so start with small steps that are a reward in and of themselves. 2. Just do it. Don’t expect to FEEL a certain way, right away. Sometimes the actions need to take place, independent of the desired outcome. Motivation isn’t always going to be a driver. 3. Schedule in your wellness and self-care as you would anything else. Period. 4. Set a daily intention when you wake up in the morning, and hold yourself accountable by reflecting on this intention at the end of each day. Learn from what does and doesn’t work for you. 5. Finally, pair healthy habits with something you already do. For example, if you want to make more time for connection with friends and family, couple it with your drive to or from work each day. Or, if you want to practice more mindfulness, use the time you spend brushing your teeth or doing chores, to bring attention to that present moment. Reach out for more tips and tools on how to become more present and productive, as a busy business professional!

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Ali Turner

Title: Business Coach & Meditation Instructor

Company: Infinite Woman

Linkedin: https://www.linkedin.com/in/aliturner-co/

Business leaders are constantly in motion. Whether in the office amongst colleagues, or simply inside their own mind, there are an infinite number of moving ideas, thoughts, pressures, feelings, questions, challenges, and opportunities at any given time. The key is to prioritize introducing stillness & silence into our daily routines so that, even amongst that nonstop noise, we maintain a foundation of peace within.

As a 3x founder, SaaS CEO, business coach, and Transcendental Meditation teacher, my anchor is my daily practice. Without meditating twice a day, every day, the endless activity in my life would overshadow me. But with the regularity of my practice, that activity is on the surface of my life, and the silence within me is more solid, more stable, and more profound. Since learning to meditate, I’ve found a deep and powerful inner silence, an inner state of peace, that never wavers, in spite of the dynamism in my daily life. And aside from the harmony its granted me within, I’m less fatigued, more energized, more efficient, and clear-headed every day as a result of the deep rest I gain in my meditation.

Other practical wellness strategies I’d recommend, aside from learning to meditate and practicing regularly?
– Prioritize sleep. It’s easy to burn the candle at both ends when trying to meet deadlines, achieve an aim or get ahead. But sacrificing our sleep never ends well. And even if you can’t find more time for sleep, choose a set time to wake up and go to sleep every day, and stick to it. That consistency is your body’s best friend.
– Maximize efficiency. There’s so much I could say about productivity, but in short: create a regular daily routine, prioritize challenging tasks early in the day, and use a system like Notion or Trello to organize your workflow. The less we have to hold in our minds, the more free our minds are to wander, to innovate, and to rest.
– Reduce hours. If you work for yourself and have flexibility in your schedule, after maximizing your productivity and efficiency, use that extra time you’ve gained back for self care. I’ve reduced my work week from 5 days to 4; I’ve found that those 4 are more potent and intentional as a result, and that my 5th day allows greater innovation, creativity, vision, and the ability to work “on” my business rather than “in” my business.
– Move your body. If you’re constantly “in motion” but only in your mind, the mind becomes overwhelmed with the level of activity it needs to sustain. When you can consciously divert some of that energy through the body, through exercise, the weight on your mind lifts, leaving it clearer and capable of functioning at a higher level. Walk outside, bike, lift heavy weights, dance… whatever feels good in your body, engage in it as regularly as possible.

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Brian Porter

Title: CTO

Company: Dream Home Studio

Linkedin: https://www.dreamhomestudio.com/blog

My driving time has become a time of peace, relaxation, and recharging for me. As a busy person who always seems to have something to do or somewhere to do, it’s crucial to take advantage of any moment we have in order to mentally recharge our batteries. When I’m driving to work or to another location during the day, I know this is crucial time for me to look after myself.

During these drives, I complete a variety of mental exercises in order to help my overall well-being and its crucial to my continued performance. Oftentimes I will turn off the music and just reflect on things — my day, my life, how far I’ve come, a vacation I took. Think about something deeper than the moment.

Other times I will turn on a self help audio session that can help me focus on calming my mind, thinking positively, boosting self-esteem, or whatever it may be.

Sometimes I will call someone I like speaking with in order to improve my mood and provide me with a distraction.

I do whatever I feel would help my well-being the best during these short commutes. It’s a time where I can’t be on my computer and work can’t bother me. It’s a wonderful part of the day for me to check in with myself and do what I can to help myself feel better!

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Niki Cozmo

Title: Hypnotherapist

Company: Niki Cozmo LLC

Linkedin: N/A

Hypnosis is a useful tool for busy business professionals to improve their overall well-being and performance. Contrary to the misconception that hypnosis is sleep or mind control, it is indeed a natural state of mind that we all experience on a daily basis. By tapping into this state of mind intentionally, individuals can make simple, positive changes in their lives and improve their overall happiness.

Here are some practical hypnosis strategies that anyone can implement into their daily routines beginning today:

1. Self-hypnosis: Self-hypnosis is a powerful technique that can be practiced anywhere, anytime (aside from, say, driving). By setting aside a few minutes each day for self-hypnosis, busy professionals can access their subconscious mind and train it to work towards their goals.
2. Visualization: Visualization is a technique that involves creating mental images of desired outcomes. By visualizing themselves achieving their goals, busy professionals can train their subconscious mind to work toward those goals.
3. Positive affirmations: Positive affirmations are statements that are repeated to oneself to reinforce positive beliefs. By using positive affirmations, busy professionals can train their mind to focus on positive outcomes and improve their self-confidence. Positive affirmations are also powerful in calming the nervous system in heated moments.
4. Mindfulness: Mindfulness involves being fully present in the moment and focusing on one’s thoughts, feelings, and surroundings. By practicing mindfulness, busy professionals can reduce stress, improve focus and ease tension.
5. Stress reduction: By practicing relaxation techniques such as deep breathing or progressive muscle relaxation, busy professionals can reduce stress and improve their ability to handle challenging situations.

Overall, these hypnosis strategies are easy, quick, and doable for any professional with little time. Hypnosis is a powerful tool that can unlock the full potential of the human mind and help individuals overcome challenges, achieve their goals, and improve essentially any situation.

10/10 recommend prioritizing hypnosis as a non-negotiable asset for anyone seeking to live their best life!

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Heather Wilde

Title: Naturopathic Physician

Company: Naturopathic MD

Linkedin: https://www.linkedin.com/in/dr-heather-wilde-b212484

Optimizing performance starts with awareness about where you are making choices that are detrimental to your health, and choosing not to do them. Some of the most powerful interventions in medicine are subtractive; stopping the behavior that is harming your health. Like quitting smoking, or eating processed foods.

Living in 21st century America is a toxic experience in a lot of ways. We swim in a toxic soup of over 85,000 industrial chemicals, many of which haven’t been tested for human health safety and the emerging research done shows many are endocrine disruptors, meaning they can cause hormone imbalances like lower testosterone and thyroid function. We have seen a 62.3% drop in sperm counts in the last 50 years worldwide, and toxicants that mimic estrogen like those found in plastic and pesticides are the likely culprit. Both men and women looking to optimize their health, performance and productivity need healthy testosterone and thyroid levels.

Avoid using plastic whenever possible. NEVER microwave anything in plastic because it releases phthalates and other chemicals like BPA into your food. Only buy high fat content food in glass. Nut butters, olive, coconut and avocado oils should only be purchased in glass containers, because the estrogen-like chemicals are lipophilic — meaning the fat in the food can easily absorb the toxicants and then you eat them. Gross.

Avoid drinking chlorinated water, and be sure you have a good water filter for your home. Industrial water sources can only remove particulates, and microorganisms. It is much too expensive to do more than that. You can research what is in your water at ewg.org and get a good idea that your refrigerator or carbon filter may be getting the perchlorates out from chlorine (which are known to harm thyroid function) but they aren’t getting the hormones, heavy metals or uranium that is in my Sacramento water. EEK. You can also buy a shower filter to purify the water you bathe in and decrease your overall toxic load.

Avoid food additives like artificial colors, sweeteners, flavors and preservatives. Research is showing that they are neurotoxic, and can cause behavioral and learning problems in kids — and probably adults. If you want to think clearly and have more energy be sure to take a high quality fish oil with DHA, and consume a protein rich breakfast.

Try lion’s mane to increase BDNF, and don’t choose sugary snacks. They can give you a quick burst of energy, but then a quick drop. Spikes in blood sugar not only set you up for pre diabetes and possibly dementia later on in life, they also can cause fatigue, brain fog, and decrease your performance.

I recommend starting your morning off with a protein smoothie sweetened by stevia, monk fruit, or has low sugar content. When you choose a protein powder or protein bar, it should have more protein than carbohydrates and have no artificial sweeteners. Artificial sweeteners still raise insulin, and insulin is a hormone that causes a lot of issues including insulin resistance and inflammation.

If you want to take a deep dive into how to really power your body for vitality and success you can explore functional medicine. For example, you can check your epigenetics to see how to optimize the function of your DNA through food, lifestyle, and supplement recommendations.

Regular detoxification of your body is an effective intervention to help your body to work better. Lowering blood sugar, decreasing inflammation, and removing toxicants that get stored in your body helps do a “spring cleaning” that resets your hormones, and treats the cause of oxidative stress and some cellular aging. Be sure to choose a safe and effective method of detoxification. You want to be sure you aren’t wasting your time with hype. Choose a program that supports your body’s phase I, II and III detoxification pathways so you know that you are getting the results you are looking for.

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Jay Serle

Title: Clinical Director of The Ohana Luxury Alcohol Rehab

Company: The Ohana Luxury Alcohol Rehab

Linkedin: https://www.linkedin.com/company/theohana/

Take the time to fit a 10 minute meditation into your daily routine. When we’re busy or stressed, taking just 10 minutes per day to slow down can do wonders. It can help us be present and help reduce stressful thoughts. Try to meditate outdoors if possible. Spending time outdoors has been shown to benefit mental health.

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Danielle Hu

Title: Founder and Online Business Coach

Company: Wanderlover Business Masterclass

Linkedin: https://www.linkedin.com/in/hudanielle

The constant excitement (and distraction) of my travels and the places I’m going keep me in a positive mood. The work aspect can be daunting at times, but having a quick escape into travel can always help me unplug and remember where I am.

I was once working a corporate job that I hated. Now, as my own boss with the ability to travel so much, I like to remind myself of how far I have come. The fact of my position and progress allows me to destress at times because I know what a truly negative situation really feels like. Even if my work is challenging, the world I’ve created around me allows me to unplug and enjoy myself.

So, what is my tip for others? Here it is: Find something you enjoy that is not work.

I like to think about the adventures I’ve been on and those to come as a way to look after my mental health. There’s no better way to destress than thinking about an approaching destination and the things I’m able to do while traveling. For other professionals, they also need a hobby that can allow them to focus on something positive that isn’t work. This will make a major difference in their ability to practice a wellness strategy that works.

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Stanley Bronstein

Title: Whole Foods Plant Based Lifestyle Coach and Educator

Company: The Way of Excellence LLC

Linkedin: https://www.linkedin.com/in/stanleybronstein/

1) Don’t aim for perfection. Perfection doesn’t exist. Instead, aim for excellence. When you aim for excellence, you simply work on being better today than you were yesterday and better tomorrow than you are today. Over time, you will be amazed at what you can achieve. 2) Realize that improving your health and your lifestyle is a long-term proposition. When you make short-term changes, you will only get short-term results. If you make permanent changes, you will get permanent results.
3) Take personal responsibility. Your situation is the result of your actions, inactions, thoughts and beliefs. No one else is responsible. Also, even though you’re responsible, don’t blame yourself for your imperfections Blame is irrelevant and it serves no useful purpose. Simply work on getting better.
4) Embrace change. Don’t fear it.
5) Focus on the positive, eliminate the negative.
6) Change your perspective. You don’t have to exercise today, you GET to exercise today. You don’t have to eat better today, you GET to eat better today. When you do that, you realize there are no obligations and everything is a privilege.
7) Take action that is consistent with your desires. Don’t be your own worst enemy. If something is bad for you and deep down you know it, then don’t do it.
8) Persist — Never give up. Never surrender. Fall down 7 times, get up 8. Keep going.
9) Respect — Respect yourself by taking care of yourself and you will be showing others you are worthy of respect.
10) Never compromise your integrity.
11) Create balance in your life. If you have too much of something, decrease it. If you have too little of something, increase it. That’s how you create balance.
12) Believe. Believe in yourself, your abilities, your talents and your ideas. You are capable of so much more than you can possibly imagine. Realize that and act on that.
13) Create a structure in your life and follow it. When you plan your structure ahead of time and know that you’re going to stick with it, you take out the need to “decide” whether or not you’re going to do the right thing. I created The Way of Excellence system to do just that. You can view videos on the system at http://YouTube.com/TheWayofExcellence.com
14) Focus your mind on positive thoughts. Feed and train your body with healthy foods and healthy exercise. Feed your spirit through meditation and relaxation.

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Nicole Graham

Title: Co-CEO CSG Advisors

Company: CSG Advisors

Linkedin: https://www.linkedin.com/in/nicole-brown-graham/

I started using a treadmill desk as a new mom in 2010. I had been trying to find time to exercise post-baby but between mom duties and work duties it just wasn’t happening.
I built my first treadmill desk by buying a used treadmill from Craig’s list and literally duct-taping a shelf to it to be my desk. It worked! The best part of the treadmill desk is that when I am at my busiest with work, I actually end up getting more exercise rather than less. As one of the early adopters of a treadmill desk (since 2011), I walk during all of my calls, even video conference calls and average 30,000 steps a day.

In addition, some practical wellness strategy for busy moms (ad dads!)
Don’t let the perfect be the enemy of the good
Don’t wait for there to be enough time to go to the gym and get a perfect workout in — something is always better than nothing, especially if you can build it into a habit (28 days) and then grow bigger from there
Find any time at all and move however you can.

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Sheryl Hatwood

Title: Creator of TRUCE by SH, Self Care Coach

Company: TRUCE by SH

Linkedin: https://www.linkedin.com/in/sheryl-hatwood/

Being employed in Corporate America and being an Entrepreneur can lead to an extremely busy life. Busy is oft a buzz word, misused, to associate importance. However, in this instance we are addressing the busy from the lens of time management. The wellness paradigm approaches wellness from a holistic view of the balance and harmony of the mental, physical, emotional and spiritual condition. The question to ask is what hinders an individual’s approach to wellness? The answer is time. Wellness strategies for business professionals are directly correlated to time management — prioritizing what’s important to you. Making the time to put your personal well-being first has to be a priority. The constant push to be reactive, productive and effective can elevate stress in our job performance. Technology competes for our attention for efficiency and yet consequently consumes us.
Being aware of changes in your attitude towards yourself and changes to how you respond to others are key initial stress indicators that your well-being may be compromised. Setting clear boundaries are essential for professionals as they perform their work and it helps protect their mind space. Your mind is a playground in its response to stress and how it can affect the rest of your body.
As a Certified MHFA and Self-Care Coach, recognizing, managing and reducing stress can be related to the time set aside to prioritize what’s important to us. Here are a few key guidelines I have developed for professionals to prevent the level of stress from overtaking their day:
Be prepared to say No.
Saying “No” to someone’s boundary-less expectation of yes, is the first way to manage your time. I recognize we all have obligations and deadlines, however every yes to someone else’s ask, is a no to your priorities. Your free time does not equate to your availability. Your free time is yours to consider. Your downtime is your time for leisure and rest is just as important as exercise. If you do not learn to say “No”, you can never start creating the time to prioritize you.
From the Inside Out
The integrity of the human spirit is tied to mind, body and soul — the wellness paradigm. If we only focus on one of these, the other two are functioning at a deficit. Watch your mind. Negative thoughts can perpetuate a negative work environment which impacts your job performance. Having “flexible” optimism with positive affirmations help reduce stress. Do physical activity throughout your day. Set your phone for regular interval reminders to get up and move. There are great chair exercises you can find on the internet or use your lunch break to get some more vigorous physical exercise. Lastly, mediate by stopping and doing some deep breathing exercises for 30 seconds. This can reset your anxiety when you feel overwhelmed. Mind, body and soul are mutually connected to well-being.
Learn to Laugh Again
Dr. William Fry who studied the relationship of the mind and body concluded that laughter is related to reducing stress. Sometimes as professionals, we become so focused on the business, and forget to smile, let alone laugh. There will be times when it is inappropriate to laugh — like during a heavy negotiation. Choose your moments. You can find the joy in any day! Look for opportunities to laugh. Life is always full of laughable moments.
Personal Time Out (PTO)
Take your PTO and do nothing. Do not plan any activity. Some of us have been conditioned to believe our PTOs are for doing activities we cannot do while at work. Thankfully, remote work has eased this dilemma, where we are able to throw a roast in the oven, put a load of laundry in and hop back on our computers for a meeting. So why not take PTO and plan rest? Rest is just as productive as activity. Rest allows a reset.
What has taken time away from you? Our professional lives can have us so busy that we forget to stop and look at the clock of life. Do not let your busyness take away from your health. Once your health is gone, it is often the hardest thing to get back, if at all. Life is fragile, short and full of the unknowns. Do what you know — prioritize you and embrace your well-being journey.
~Sheryl Hatwood,
Entrepreneur, MHFA, Self-Care Coach

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Joel Evan

Title: Human Potential Coach

Company: Joel Evan Coaching

Linkedin: https://www.linkedin.com/in/joelaylworth/

Most busy professionals are up in their head, caught up in the stream of mental chatter/commentary, and not attuned to the present moment. When you’re up in your head, you allow yourself to be absorbed by your thinking/stories and emotions. Luckily, there’s a simple way to access the present moment by tuning into spacious awareness. The consequence of choosing the latter is compelling: clarity, ease, connectedness, creative insight, freedom and an enhanced ability to access intuitive insight, wisdom and care automatically become available to you. Try this simple practice known as “Effortless Awareness.”

– Without any effort, trying or thinking, allow your gaze to be soft (we often carry a lot of tension in our eyes, make your eye soft).
– Sense the spaciousness around you and within you.
– Allow yourself to sink into that.
– Be spacious.
– Notice the presence of freedom, clarity and ease.
– Repeat this anytime you are caught up in unhelpful thinking or behavioral patterns.

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Patrick Cunningham

Title: Wellness Expert

Company: MogaMind & Pogie the Yogie Web Series

Linkedin: https://www.linkedin.com/company/mogamind/

Quick exercises:

Blue Sky — simple mindfulness exercise, improves ability to choose which thoughts to pay attention to and lessens reactivity. Sit comfortably and set a timer for 5–10 minutes. Close your eyes, take a deep breath in then let it out. Just sit and breathe with your eyes closed until the timer rings.

As your thoughts meander, just notice them then let them pass you by like clouds in the sky.
Square Breathing — calming breaths to enhance focus and reduce tension
Inhale 4 seconds > hold 4 seconds > Exhale 4 seconds > hold 4 seconds Repeat 4 times
If it helps, you can move your gaze across something square or rectangle while doing this with eyes open. I’ve done it around the edge of my laptop screen during a work meeting so I could stay more calm and collected during an intense discussion.

Just Eat — take a break from multitasking and focus your focus!
Next time you’re enjoying a snack, meal, or especially dessert, take the time to silence distractions, stop multitasking, and just focus on eating.

Notice the details in each bite, such as how it tastes, what the texture feels like, any sounds made, how your mouth feels, etc. Don’t overthink it, just notice
This process will help sharpen your ability to focus and be more aware of subtle sensations and experience
Strategies:

Start Simple — Set a timer for 5 minutes, sit down, start the timer, and just breathe. If your mind wanders too much, you can bring your awareness back to your breath and just notice how it feels to breathe. In general, it can often feel like there is never enough time in the day and nighttime usually means exhaustion. So, start simple.

Start Often — Try different techniques and approaches, don’t fret if you miss a day or have difficulty fitting it in, no big deal! If you try something and can’t’ stand it, no worries, switch it up then start again…and again…and again…

Start Now — Life is busy and hectic, there are always reasons to not start. As a busy father of three, there is rarely a quiet moment without obligations. However, I’ve had some of my best mindfulness experiences with toddlers screaming with joy and a baby in a stroller. That is a perfect time to do a walking meditation where you breath steadily and let your focus go where it needs to. Try not to get too wrapped up in your head, just notice what’s going on around you and keep breathing, steady in, steady out.

Let go — Try to have realistic expectations and don’t overthink it. I was originally searching for something akin to “Nirvana” or “oneness” or some other “enlightened” state of being but instead, I’ve found a lot of great neuroscience and the best teacher of all has been direct experience.

Have fun — Make a habit that fits in your life and have some fun! If you make coffee in the morning, try a breathing exercise while you’re waiting for it to brew. If you love ice cream, focus on mindful eating where you enjoy your favorite flavor but intentionally notice the sensation, taste, smell, texture, temperature, etc. as you eat. Try not to multitask or get too lost in other thoughts, just eat ice cream!

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Susan Nefzger

Title: Writer/Coach

Company: Awareness Unlimited

Linkedin: linkedin.com/in/snefzgerpr

Practical wellness strategies that busy business professionals can utilize in their daily routines begin with creating space in each day. As we awaken in the morning, we tend to rush to fill our minds with the question, what do I have to do today or reviewing a schedule.
That activity immediately places us in a situation to “respond” to the need or question.
Try instead to create space for flow, by using breath work, to focus on the present moment without future projecting. It’s simple, take five minutes, breathe in through your nose, focus on the breath going in and going out. See how that eliminates everything else but the present moment? Ahhh yes, it feels freeing. Do it until you feel expanded by the activity, instead of feeling limited by taking time out to breathe.
The impact of taking five minutes to your self to breathe and remain present, is noticeable. Staying present in the now, allows for flow and choosing how to respond, instead of reacting. Once we lengthen the time we remain present, we can incorporate this strategy more and more until it becomes a way of living and working.
How does this activity improve performance?
Taking time out to focus on the present moment trains us to allow the sequence of work life or home life, by observing instead of controlling. Once we observe, we can make a choice about what is required of us. So often, we react without really understanding what we base our reaction upon. The distinction is important. Are we relying on a default pattern, or are we allowing expansiveness, new ideas, or inspiration? By allowing the flow, we free ourselves to be more productive and focused. We see the lightbulb within the space that we create. If we continue to stay in the future, or in scheduling every minute, where is the space for flow?
Pro Tip: On a weekly basis or even monthly, review your schedule.
What is included that is not necessary? Have you merely said yes to all requests, or have you considered the outcome of how you will feel after a jam packed week full of unnecessary obligations? Tired, frustrated and uninspired. Once you complete the review, eliminate what is not necessary, thereby CREATING SPACE.
Schedule instead, a 5–15 minute morning routine that gives you the time to practice mindfulness by doing breath work, reading an inspirational passage, or what ever that may look like to you. It can be sitting on your porch sipping coffee. You get the idea. Try it and see the change in your perspective, or in your feeling of freedom. Note the changes and incorporate this act of creating space in your daily life more frequently, maybe at your lunch break or after work. As you allow more space, you give your self the freedom to choose. Trust me, the difference in your performance, focus and well being will improve.

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Lisa Jacobsen

Title: Functional Nutrition Practitioner

Company: Be Well for Good, LLC

Linkedin: https://www.linkedin.com/in/lisa-jacobsen/

Incorporate healthy strategies in our lives takes more than just good intentions. It usually requires making new habits to support them.

But, forming new habits is not necessarily easy for the business professional or business owner, who may already feel overwhelmed by their day-to-day routine.

One way I help my clients is to teach them to use the Habit Stacking method, which was created by BJ Fogg as part of his Tiny Habits program.

It’s successful because it helps us link a new habit to an existing habit or routine so that it there is a higher probability that it will stick and you don’t have to expend too much energy or focus on making the change.

What you do is take an already established habit and “stack” a new one on to it. Habit Stacking works best when the cue is highly specific and immediately actionable.

It helps to follow the following formulas:
-After [I do this CURRENT HABIT], I will [do this NEW HABIT] or
-Before [I do this CURRENT HABIT], I will [do this NEW HABIT] or
-While [I do this CURRENT HABIT], I will [do this NEW HABIT]

Examples of habit stacking new, healthy habits can look like this:
-After I brush my teeth in the morning, I will do 10 sit ups or
-Before I get out of bed in the morning, I will write down three things for which I am grateful or
-While I am watching television, I will do 15 minutes of stretching

Start by stacking one new, healthy habit (such as drinking more water) to an existing habit and practice it for a week or two. Once it becomes easier, you can add another healthy habit to the stack and continue on without much effort on your part.

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Laura Hansen

Title: Board-Certified Health and Wellness Coach, NBC-HWC

Company: Laura Jane Wellness LLC

Linkedin: https://www.linkedin.com/in/laura-hansen-nbc-hwc/

One of the essential determinants of our health and well-being is sleep. Yet one in three adults in the United States needs more sleep, which may be higher for busy professionals.

As a board-certified health coach, I know the importance of sleep. It helps us stay healthy, fight off infection, metabolize sugar, remove toxins from our brains, and enhance our work or school performance. Awareness is the first step to getting more sleep, and evidence-based research shows that our daytime habits influence the quality and duration of sleep. So here are six suggestions for busy professionals to incorporate into their daily routine for better sleep.

#1- Plan regular bed and wake-up times. A regular sleep schedule helps to keep your circadian rhythm on track.
#2- Enjoy sunlight first thing in the morning. Ideas include having breakfast by the window or getting outside for a 10–15 minute walk to jumpstart the day.
#3- Find time for enjoyable physical activity. Regular activity can help healthy adults sleep better. The best physical activity for you is one you will do.
#4- Eat nourishing foods on a predictable schedule. In general, nutritionists recommend having your nighttime meal three hours before bedtime.
#5- Cultivate an attitude of gratitude. Look for moments in the day to jot down 3–5 things you are grateful for and keep them in a space where you can see them. This simple habit creates more positive emotions at bedtime.
#6- Have more fun and take time for yourself. Consider making the weekend a time to focus on what you enjoy and value.

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Jim Campbell

Title: Founder and CEO

Company: Honeymoon Goals

Linkedin: https://www.linkedin.com/in/jimca/

Busy business professionals are always on the go, and it can be difficult to stay focused on their health when they’re so busy.

But there’s a simple and effective way to stay healthy: take small steps.

For example, if you want to eat better, instead of trying to overhaul your diet overnight, just make one small change at a time — like switching out your morning coffee with green tea. Or if you want to start exercising more regularly, pick up a yoga mat and do some stretches whenever you have a spare moment during the day.

Whatever your goal is, it’s important that you start taking action right away — and don’t give up!

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Genie Love

Title: ADHD and/or Autism Coach

Company: Beyond Coaching

Linkedin: www.linkedin.com/in/ genie-love-beyond-coaching

There is research that Mindfulness can make you feel less busy which is good for your well-being. Mindfulness also helps to quiet the noise in your brain which will make you more focused and productive.

When we’re very busy we have a tendency to work on “autopilot” moving from task to task until the day is done. This causes feelings of stress because we’re unclear on whether or not we got the things done we wanted to get done. Are we making progress on our personal or professional goals? When will there be time to work on the really important tasks?

A very quick and easy way to get out of autopilot and make sure you are working on the important tasks is a very simple Mindfulness practice that takes about 30 seconds. I recommend my clients set an alert to go off every hour. When it goes off, close your eyes and take 3 good breaths into your belly. Then take 10 seconds to really notice what you hear or smell or feel. You can also do this with your eyes open if you’re in a meeting. Take a few deep breaths and really notice what you hear or see or feel.

Once you’ve done this practice, you are now in the present and out of autopilot which will improve your well-being and your performance.

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Charis Santillie

Title: Life Balance Coach

Company: Charis Your Life™

Linkedin: https://www.linkedin.com/in/charisyourlife/

As a Life Balance Coach and host of the Charis Your Life™ Podcast, I have a numerous tips to help high achievers go from Busy to Balanced.™ Here are a few of my favorites:

1) Ask these questions whenever you feel overwhelmed:
WHO can help me?
WHAT can I delegate?
WHEN does this really have to be done?
WHERE can I do this to make it more enjoyable?
WHY am I doing it?
HOW can I simplify it?

2) Your external and internal environments tend to mirror each other. Spend a few minutes each day to declutter and organize your external environment. By creating space around you, you will inevitably free up space inside you.

3) Set boundaries with your devices. The non-stop alerts from our apps — all those beeps and pop-ups — will run your life. Turn off as many of those alerts as possible. You’re not going to forget to look periodically. It is a real drain on your energy, your time, your health and your relationships if you are too connected to all the tech.

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Chris Estes

Title: Owner

Company: Top Notch Homes

Linkedin: https://www.topnotchhomestx.com/

A simple, but effective strategy for improving your overall well-being is to simply get away from technology. It can be SO draining and will negatively affect your mental well-being over time, especially if you spend much of the day on your devices.

I carve time out of every day in order to get away from technology, and I always find it helps me feel better. During lunch times, I always put my technology away and just enjoy my food while I am left alone with my thoughts, a book, or even just conversation with other people. This positively influences my mood, the mental energy I have to use, and I get away from any negativity I see on social media, email, or wherever else I browse.

I cannot express the positivity of doing this enough. Technology is so draining and just a few moments away from it can change everything for you.

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Stacey Brass-Russell

Title: Master life and business coach

Company: Stacey Brass-Russell Coaching

Linkedin: https://www.linkedin.com/in/stacey-brass-russell-1b4921163/

If you’re a busy professional I know that your schedule is most likely packed with meetings, deadlines, and endless to-do lists. But amidst all the hustle and bustle, it’s important (and possible!) to prioritize your well-being. Here are some simple, practical and easy to implement wellness strategies that you can fit into your daily routine to improve your overall well-being and performance.

Start A Morning Routine
The number one thing all successful leaders and individuals share is starting their day with positive habits that increase their energy, focus, and productivity. When you wake up, you have a window of time before you start letting all of the outside noise in to decide how you want to show up for yourself. Even if it’s only 5–10 minutes, spending time with activities for your personal growth and health are key to having a successful, productive day. This can be anything from meditation to journaling to reading something inspiring to movement or exercise.

Stay Hydrated
Drinking plenty of water throughout the day is essential for your physical and mental health. Dehydration can cause fatigue, headaches, and difficulty concentrating. A great hack for drinking more water is to always have your own personal water bottle with you and add slices of lemon, cucumber, fruit and/or mint to your bottle for flavor.

Take Breaks Throughout the Day
It’s tempting to power through your workday without taking a break, but it’s not the most effective strategy. Taking short breaks throughout the day can help you recharge and refocus. Take a 10-minute walk, stretch your muscles, or just step away from your desk and take a few deep breaths. You’ll come back to your work with a fresh perspective.

Practice Mindfulness
Mindfulness is a powerful tool for reducing stress and increasing focus. It’s the practice of being present in the moment and observing your thoughts and feelings without judgment. You can practice mindfulness in many ways, such as meditation, deep breathing exercises, or simply taking a few minutes to focus on your surroundings. One of my favorite mindfulness practices is to set an alarm on your phone for every 2–3 hours with a reminder to stop, close your eyes, breathe and think of something you’re grateful for.

Listen To Your Body
I know this may seem obvious, but one of the things that happens during a busy day is either forgetting to eat or eating on the run. The truth is, your body doesn’t really like either of those things! Listening to your body when it sends you messages that it needs nourishment is an important wellness strategy that doesn’t take anything other than paying attention. I recommend taking 20 minutes to enjoy your lunch and eat while sitting down so that your body can process, absorb and function optimally!

It doesn’t take much to make a huge difference in your day! The way to create lasting, sustainable change is to start small and try 1–2 things at a time. The key to anything is consistency and building up slowly until it becomes a part of who you are and what you do. And try to remember that finding time, making time or having time for your well-being is a choice that you get to make and will not only benefit you., but everyone around you as well.

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Stacey Brass-Russell

Title: Master life & business coach

Company: Stacey Brass-Russell Coaching

Linkedin: https://www.linkedin.com/in/stacey-brass-russell-1b4921163/

If you’re a busy professional I know that your schedule is most likely packed with meetings, deadlines, and endless to-do lists. But amidst all the hustle and bustle, it’s important (and possible!) to prioritize your well-being. Here are some simple, practical and easy to implement wellness strategies that you can fit into your daily routine to improve your overall well-being and performance.

Start A Morning Routine
The number one thing all successful leaders and individuals share is starting their day with positive habits that increase their energy, focus, and productivity. When you wake up, you have a window of time before you start letting all of the outside noise in to decide how you want to show up for yourself. Even if it’s only 5–10 minutes, spending time with activities for your personal growth and health are key to having a successful, productive day. This can be anything from meditation to journaling to reading something inspiring to movement or exercise.

Stay Hydrated
Drinking plenty of water throughout the day is essential for your physical and mental health. Dehydration can cause fatigue, headaches, and difficulty concentrating. A great hack for drinking more water is to always have your own personal water bottle with you and add slices of lemon, cucumber, fruit and/or mint to your bottle for flavor.

Take Breaks Throughout the Day
It’s tempting to power through your workday without taking a break, but it’s not the most effective strategy! Taking short breaks throughout the day can help you recharge, refocus and get out of any overwhelm. Take a 10-minute walk, stretch your muscles, or just step away from your desk and take a few intentional breaths. You’ll come back to your work refreshed and with a new perspective.

Practice Mindfulness
Mindfulness is a powerful tool for reducing stress and increasing focus. It’s the practice of being present in the moment and observing your thoughts and feelings without judgment. You can practice mindfulness in many ways, such as meditation, simple breathing practices, or taking a few minutes to focus on your surroundings. One of my favorite mindfulness practices is to set an alarm on your phone for every 2–3 hours with a reminder to stop, close your eyes, breathe and think of something you’re grateful for.

Listen To Your Body
I know this may seem obvious, but one of the things that happens during a busy day is either forgetting to eat or eating on the run. The truth is, your body doesn’t really like either of those things! Listening to your body when it sends you messages that it needs nourishment is an important wellness strategy that doesn’t take anything other than paying attention. I recommend taking 20 minutes to enjoy your lunch and eat while sitting down so that your body can process, absorb and function optimally!

It doesn’t take much to make a huge difference in your day! The way to create lasting, sustainable change is to start small and try 1–2 things at a time. The key to anything is consistency and building up slowly until it becomes a part of who you are and what you do. And try to remember that finding time, making time or having time for your well-being is a choice that you get to make and will not only benefit you., but everyone around you as well.

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Mary Jane Gonzales

Title: Board Certified Holistic Health Practitioner, Licensed Aesthetic Provider, Holistic Skincare and Hair Loss Practitioner, Wellness Coach

Company: Mary Dermcare LLC

Linkedin: www.linkedin.com/in/marydermholistic

As busy business professionals, we are one of this planet’s most stressed-out people. We experience cognitive health problems, affinity stress, economic challenges, and diminished health. Because of this, we must take a good hard look at our wellness practically. Taking care of your health is a vital choice and as just as vital as taking care of your business.

Here are some practical strategies that can be implemented immediately, yet self-discipline is indispensable between your goals and accomplishment. So let’s take it one day at a time.

*Getting Adequate Sleep
Set up your bedroom like your little piece of heaven, a rejuvenating space; add some air-purifying potted plants; play wellness music with 432–528hz -this frequency may activates your natural body’s deep relaxation experience. Sleep is often the first thing to decline when you have a busy schedule, which can harm your health. Your ability to function while awake depends on your sleep quality. Inadequate sleep increases your chances of acquiring chronic health discomfort. Regardless of how busy you are, you must set a time to shut down for the day to get a whole night’s rest. A full night’s rest is 6 to 8 hours of sleep. Make sure to turn your phone off at least an hour before bed, dim the lights, and allow your body to rejuvenate itself. Your body, mind, spirit, and business will thank you.

*Mindful Breathing
When you get stressed, your body needs more oxygen. Therefore, it is vital to check your breathing throughout the day. Breathing is a primary source of life of all living things, as it allows the human body to obtain the energy it needs to support itself and its functions. Practice meditation and whisper your daily desire affirmation with gratitude.

*Stay Hydrated
As busy individuals, we never stop using our brains, so the more we use them, the more water we need. One of water’s most significant health benefits is its positive impact on brain processes. Water helps supply the fluid necessary to cushion the brain and spinal cord and protect them from damage. On the other hand, dehydration may disrupt the hormones and neurotransmitters needed for proper brain function, mainly the tasks involved in reasoning, focus, and short-term memory. Adequate hydration can promote healthy brain function and clear, measured thinking. Enjoy some coconut water; it can be a great way to rehydrate and is rich in electrolytes. Can’t live without coffee? One cup of coffee, Double the dose of water to keep your system hydrated. Want to avoid the taste of plain water? Make your energizer drink by adding 3–5 drops of trace minerals in 500ml water. It helps boosts your immune functions plus gives you dewy, and glowy skin.

*Fuel Your Body with nourishing food.
Plan, get organized, and prepare your food ahead of time. Foods influence our mental health and how a tremendously beneficial, balanced healthy lifestyle supports our natural body’s renewal — eating whole foods such as fruits with a low glycemic index, vegetables, and fiber-rich food is essential for optimal gut health. Gut health is brain health. The healthier your gut, the better you perform as a busy business professional.

*Connect with Nature
Lace up your shoes, walk, jog, run under the sky or nature, and enjoy the happy hormones from the sunshine. There are numerous benefits from breathing fresh air, regulating natural vitamin D, and recreating while exercising. Or plan your one weekend, take off your shoes, walk on the sandy shore, or ground yourself barefoot. Research shows that people more connected with nature are usually more satisfied and more likely to feel their lives are valuable. In addition, nature can generate many positive emotions, such as tranquility, joy, and creativity, and promote mindfulness and self-awareness.
Manage your energy proficiently.
As a holistic health practitioner, one of my practices is protecting my energy from harmful elements because our energy can heal or destroy. So save your energy by saying “NO” to unnecessary things or unhealthy matters. Learn to say NO if something doesn’t suit your core value; it’s an influential thing you can control. Remember, do the things that make your soul happy. Whatever business venture you choose or profession, your fieldwork will be like your playground.

*Be generously kind.

One of my daily goals is to make even just one person smile, which brightens my day indeed!

Activate your oxytocin by being kind. It is free and better than medicine. It is cardio protection; it means the kinder you are, the happier your heart gets. So get social, share your smile, appreciate little things, celebrate others’ tiny victories, pat someone on the back and give a hug. According to science, kindness generates a response in your brain. They are in charge of your mood., and that is responsible for feeling an increased sense of connectedness, an increased sense of trust. So, oxytocin promotes social bonding and can lower your blood pressure. It can dilate your blood vessels so that your heart receives more oxygen. So, kindness is cardioprotective. It protects your heart. It strengthens your immune system. It improves your energy. As you mentioned, it reduces aches and pains and can lead to a longer lifespan. In the process, you also experienced an increase in self-esteem. So, you’re living longer and feeling better about yourself. And oxytocin is the mediator between kindness and those benefits to you, to your actual physical health.

Remember, running your own business can be stressful, and you owe it to yourself so invest the time you need for some deserved self-care.

Citations:
The Art of Kindness
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness

I am Beauty Empowered
https://www.marydermcare.com/post/now-you-can-blog-from-everywhere

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Nevin DeCroo

Title: Growth Strategy Specialist

Company: Differential

Linkedin: https://www.linkedin.com/in/nevin-decroo/

Wellbeing at work consists of mental and physical aspects. In my experience, wellbeing is something that must be met with a proactive approach. Having practices in place to create mental peace and physical vitality will serve you well.

It is so easy to work all day and be totally disconnected from the outdoors and nature. Going outside has so many health-promoting benefits. Sunlight is good for your mood, fresh air is good for your lungs, and the overall experience of being outside promotes calm.

Make time before work, and during work on your breaks, to get outside. Doing this in a predictable way before and during your working hours will build in moments of peace that are good for your mind, body, and spirit!

Mental wellbeing is a huge part of work and life in general. It must be taken care of and you must ensure that you allow yourself to be in a productive and positive mental state.

Sometimes, however, stress may strike in an unforeseen way. In those moments, it pays to engage in an intentional stress relief activity. Something as simple as a few deep breaths or five minutes of meditation can be profoundly beneficial.

On the physical side of things, it’s important to move! Sitting all day long just isn’t comfortable or good for you. Take time to stretch throughout the day, do some light movement, hit a lunchtime power walk, or do whatever else you like to do. As a bonus, you can combine this with your de-stressing or outdoor time!

By taking this approach to wellbeing and implementing these activities, you are likely to feel better, release stress, and be in a better position to accomplish your goals!

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Oluchi Taylor

Title: Certified Holistic Health Coach

Company: Simply Holistic Wellness Coaching

Linkedin: N/A

Stress and anxiety can affect your productivity, creativity, and physical well-being. So prioritizing wellness is essential.

Here are some practical strategies that busy business professionals can implement into their daily routines to improve their overall well-being and performance:

• Incorporate mindfulness activities such as meditation or yoga into your day
• Take regular breaks throughout the day for fresh air and rejuvenation
• Eat healthy meals during the day for sustained energy
• Schedule time for exercise to stay fit and active
• Make sure to get sufficient restful sleep every night
• Find ways to declutter both your workspace and your mind at the end of each day

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Shanais Pelka

Title: Head of Research and Development

Company: Organifi

Linkedin: https://www.linkedin.com/in/shanais-pelka-26643617/

Consuming a daily dose of adaptogenic herbs and medicinal mushrooms, drinking clean, mineral-rich water, turning Wifi off at night while sleeping, turning cell phone on airplane mode during the night

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Amber Simpson

Title: Owner/Coach

Company: AS Coaching

Linkedin: https://www.linkedin.com/in/amber-simpson-lcsw-s-cmhimp-b13923198/

There are so many easy, and simple, yet practical, ways implement into a daily routine that will improve overall well-being and performance for even the busiest of professionals.
First is sleep. Sleep is so important to improve our wellness, health, mental health and even our professional performance. As busy professionals, we tend to prioritize work over sleep. However, getting good sleep can improve cognitive performance, emotional regulation and immune function. It is essential to make up better equipped to tackle our busy schedules.
Sleep Tips:
– Create a relaxing bedtime routine. Consider creating a sleep routine that is calming and meaningful to you. Perhaps its taking a hot bath or hot shower, reading a book, meditation, breathing exercises or yoga nidra.
– Prioritize sleep hygiene. Sleep hygiene just means our good sleep habits. Such as avoiding caffeine 4–6 hours before bed, keeping your bedroom dark and cool, and establishing a consistent sleep schedule.
– Use Sleep apps such as Calm, Headspace, or CBTI Couch
– Consider natural sleep aids like Sleepy Time Tea, handful of almonds or tart cherries (both produce melatonin), or using essential oils like lavender.
When we eat good, we feel good! Nutrition and hydration are so important for our wellness (and out sleep). This can be hard to do though when we are constantly busy and on the go. Meal prep is a great way for busy professionals to eat well. Even batch-cooking. I know when I cook, like rice for example, I make extra called batch cooking. It’s not taking up any more time, but there is extra to meal prep for the week. Easy nutrient-dense snacks to grab on the go include fresh fruit, nuts and seeds, hummus and veggie sticks (peppers and carrots) or rice cakes. Lets not forget about getting our water intake for the day. Drinking enough water is great for our physical and mental well-being. Keep a water bottle with you at all times and aim to get 8 glasses of water per day.
Movement! I hate the word exercise. When people hear that word, especially busy professionals, the thought is “how the hell can I add 30–60 minutes more to my list of things to do?!” But movement doesn’t need to be 30–60 hours of exercise. It can be pushing the cart at the grocery store, parking at far end of parking lot to walk to work, etc. Movement adds up throughout the day. Research has shown that movement can help reduce stress and tension, boost cognitive function and focus, and even increase productivity at work.
Here are a few activities to even do at your desk (no excuses for movement)
– 10 minute body weight circuit of squats, lunges, push-ups, and sit ups
– Desk stretches
– Yoga
Stress-Reduction Activities is essential to manage stress. When we practice these type of activities during the day, we learn to calm our minds, making it easier to do so at night for a quality nights rest. These activities promote relaxation and reduce stress and they take literally no time to do.
– You could do a guided meditation through an app like Calm, Headspace or Insight Timer
– Breathing exercises: 4, 7, and 8. Breathe in for 4 seconds, hold for 7 seconds and breathe out for 8 seconds
– Can practice mindfulness like 5-senses exercise.
o What are 5 things you can see?
o What are 4 things you can touch?
o What are 3 things you can hear?
o What are 2 things you can smell?
o What is 1 thing you can taste?
Take Breaks! Its so easy to get caught up in work and forget to take breaks. But taking breaks benefits our overall well-being and our productivity. So take a few minutes every hour or so by stretching, taking a walk, doing a breathing or mindfulness exercise, to simply relax.
Set Boundaries. Practice saying no to requests that don’t align with your priorities or schedule. Make time for activities outside of work.
By incorporating these easy to do strategies into your daily routine, you can improve your overall well-being and performance as a busy professional. Remember, taking care of yourself is essential for success in all aspects of life.

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Matt Grammer

Title: Founder

Company: Therapy Trainings™

Linkedin: https://www.linkedin.com/in/matt-grammer-lpcc-s-17446bb0/

Here are some practical strategies and tips for busy business professionals to improve their overall well-being and performance: Prioritize self-care: Make time for exercise, healthy eating, and adequate sleep. This can help boost energy levels, improve mood, and enhance cognitive functioning. Practice mindfulness: Mindfulness techniques such as meditation, deep breathing, or yoga can help reduce stress and improve focus and concentration. Take breaks: Schedule regular breaks throughout the day to rest and recharge. This can help prevent burnout and increase productivity. Set boundaries: Learn to say no to requests or commitments that are not essential or that would add unnecessary stress to your workload. Manage time effectively: Use time management tools such as calendars, to-do lists, and prioritization techniques to optimize productivity and reduce stress. Build a support system: Connect with colleagues, friends, and family members who can provide emotional support and encouragement. Seek professional help: If stress or mental health issues are affecting your well-being or performance, seek professional help from a therapist, counselor, or other mental health professional. Engage in activities outside of work: Pursue hobbies or interests that bring you joy and help you relax. This can help provide a sense of balance and perspective in your life. Practice gratitude: Focus on the positive aspects of your life and career and express gratitude for the people and things that bring you joy and fulfillment. Stay organized: Keep your workspace and digital files organized to help reduce stress and increase efficiency. By implementing these strategies, busy business professionals can improve their overall well-being and performance, reduce stress, and increase productivity. It’s important to remember that taking care of oneself is essential to being successful in both personal and professional endeavors.