In today’s fast-paced business world, it’s easy for busy professionals to neglect their physical and mental health. However, studies have shown that incorporating wellness strategies into daily routines can have a significant positive impact on overall well-being and performance. To gain insights into the practical wellness strategies that top business professionals use to stay at the top of their game, we reached out to experts in various industries. In this article, we will share their invaluable advice and actionable tips that can help you achieve optimal wellness and success in your career.

Laura Kummerle

Title: Physical Therapist & Online Coach

Company: Paradigm of Perfection, LLC

Linkedin: https://www.linkedin.com/in/laura-kummerle-8b536480/

Often times we’re working for long hours on our computer wither we’re working independently, in meetings, or doing routine tasks. Sitting for prolonged periods can increase the risk of a whole host of things such as back pain, neck pain, decreased metabolic health, etc. Regardless of your sitting posture, whether you’re sitting hunched over or sitting up straight, staying in one position isn’t great. In reality, there is no such thing as the perfect posture, what matters is your ability to get into or out of different positions. So as with many things, variety is key!

I typically recommend trying to switch positions every 1–2 hours if you’re able. So you can sit, kneel, stand, and possibly lay down depending on where you’re working. You can set reminders for every hour or you can change positions based on the task you’re doing. So you can answer emails in one position and take a meeting in another position and so on.
Another strategy is every time you get up to do something (ex. Grab something from the printer, grab some water or coffee, go to the bathroom, etc.) you can change positions when you get back or you can do 1–2 simple small exercises to get you moving. This can be as simple as taking a lap around the office, pinching your shoulder blades together 10 times, or other simple stretches that can be as subtle or not as subtle as you’d like!

Depending on the task and your set up, consider taking meetings outside or going on walks during meetings whether you’re on the phone or in person. Even treadmill and cycle desks have their place. These things will increase your energy expenditure, reduce cardiometabolic risk, and possibly improve recall ability for the task at hand. They can impact typing speed and errors, so I’d recommend using those when you don’t have to do a lot of typing!
Doing these small things throughout the day can help you feel better and even decrease sickness without reducing productivity — this is even proven with the research!

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Annette Morris, MA

Title: CEO

Company: Goal Getter LLC

Linkedin: Annette J Morris, M.A.

I strongly encourage busy professionals to be intentional about self-care and to prioritize it. My routine is that I start my day at 4am with a self care routine that I’ve found to work for me and encourage others to try various self care activities to determine what’s best for them. I start my day at 4 am with prayer then on to reading, meditation, affirmations, sometimes journaling, stretching and once I’ve assure my son is up for school I head to the gym for a workout. Self-care doesn’t have to be strenuous but does have to be consistent for overall health and mind, body and spirit alignment. Consistent wellness routines also helps busy professionals the opportunity to refuel daily which helps with alleviating stress, anxiety, depression and avoiding burnout!!

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Amira Martin

Title: Psychotherapist

Company: Amira the Black & Brown Healing Space (MA Therapy, LLC)

Linkedin: https://www.linkedin.com/in/amira-martin-95577318/

As a psychotherapist with almost two decades of experience, I’ve had the opportunity to work with many busy business professionals who struggle to prioritize their well-being in the midst of demanding schedules and high-stress environments. In this crowd-sourced interview series on wellness for business professionals, I hope to provide some practical strategies and tips for improving overall well-being and performance, even in the midst of a busy lifestyle.

Mindfulness and Relaxation Techniques

One of the most important things business professionals can do to improve their well-being is to practice mindfulness and relaxation techniques. Here are a few simple strategies that can be easily incorporated into a busy schedule:

Take a few minutes each day to sit quietly and focus on your breath. This can help to calm the mind and reduce stress levels.
Try progressive muscle relaxation, a technique that involves tensing and relaxing different muscle groups in the body. This can help to release tension and promote relaxation.
Incorporate regular breaks into your day, even if it’s just a few minutes to stretch or take a quick walk. This can help to improve focus and productivity.

Healthy Eating Habits

Eating a healthy diet is essential for maintaining overall well-being and supporting optimal performance. Here are a few tips for busy business professionals who want to prioritize healthy eating:
Plan ahead and prepare healthy meals and snacks in advance. This can help to ensure that you have healthy options available when you’re busy and on-the-go.
Focus on whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and healthy fats. These foods can help to provide sustained energy and improve mental clarity.
Limit processed foods and sugary snacks, which can cause blood sugar spikes and crashes, leading to decreased energy and focus.

Fitness and Movement

Regular exercise and movement are essential for maintaining physical and mental well-being, as well as improving overall performance. Here are a few tips for incorporating fitness and movement into a busy schedule:
Find activities that you enjoy and that fit into your schedule, whether it’s a morning yoga class or a quick run during your lunch break.
Incorporate movement into your daily routine, such as taking the stairs instead of the elevator or walking to a nearby location instead of driving.
Consider working with a personal trainer or fitness coach to create a customized plan that fits your schedule and goals.

Prioritizing Wellness in a Busy Lifestyle

While it can be challenging to prioritize wellness in the midst of a busy lifestyle, it’s essential for overall well-being and optimal performance. Here are a few final tips for busy business professionals looking to prioritize their wellness:
Set realistic goals and create a plan that fits your lifestyle and schedule.
Find support from friends, family, or a wellness coach to help you stay motivated and accountable.
Remember that small changes can add up to big results over time, so focus on progress, not perfection.

By prioritizing mindfulness, healthy eating habits, fitness, and movement, even in small ways, business professionals can improve their overall well-being and performance, both in and out of the workplace.

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Collins Mordi

Title: CEO

Company: Healthy Living Street

Linkedin: Mordi Collins

In today’s fast-paced and busy business world, it can be challenging to prioritize personal wellness. However, taking care of your physical and mental health is essential to maintaining productivity and success in the workplace. Here are some practical wellness strategies for busy business professionals:

1. Schedule in exercise: Physical activity is essential for overall health and wellbeing. Scheduling in exercise, even just 30 minutes a day, can help reduce stress, improve mood, and increase energy levels. Consider finding an exercise routine that can be done in a short amount of time, such as high-intensity interval training (HIIT) or yoga.

2. Plan healthy meals: Eating a balanced diet is essential for maintaining energy levels and overall health. Plan healthy meals ahead of time to avoid making unhealthy choices when time is limited. Consider meal prepping on weekends to have healthy meals ready for the week ahead.

3. Prioritize sleep: Adequate sleep is essential for maintaining cognitive function and productivity in the workplace. Make sure to prioritize sleep by setting a consistent sleep schedule and creating a relaxing bedtime routine.

4. Practice mindfulness: Busy business professionals often face high levels of stress and anxiety. Practicing mindfulness techniques, such as meditation or deep breathing exercises, can help reduce stress and improve overall mental health.

5. Take breaks: Taking breaks throughout the workday can help improve focus and productivity. Consider taking a short walk or doing a quick stretch to break up long periods of sitting at a desk.

6. Limit screen time: Constantly staring at screens can lead to eye strain and fatigue. Make sure to take breaks from technology and limit screen time, especially before bed.

7. Stay hydrated: Drinking enough water throughout the day is essential for maintaining energy levels and overall health. Keep a water bottle at your desk to remind you to stay hydrated.

8. Connect with others: Building relationships and connecting with others is essential for overall wellbeing. Make an effort to connect with coworkers, friends, and family members on a regular basis.

9. Set boundaries: Busy business professionals often feel pressure to work long hours and be constantly available. However, setting boundaries and taking time for personal activities is essential for maintaining a healthy work-life balance.

10. Seek professional help when needed: If stress, anxiety, or other mental health issues become overwhelming, seek professional help from a therapist or counselor.

In summary, prioritizing wellness strategies can be challenging for busy business professionals, but it is essential for maintaining productivity and success in the workplace. By scheduling in exercise, planning healthy meals, prioritizing sleep, practicing mindfulness, taking breaks, limiting screen time, staying hydrated, connecting with others, setting boundaries, and seeking professional help when needed, busy business professionals can achieve optimal wellness and maintain a healthy work-life balance. Incorporating these practical wellness strategies into daily routines can lead to improved overall health and wellbeing.

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deborah charnes

Title: Certified Yoga Therapist and Author

Company: The Namaste Counsel

Linkedin: Deborah charnes

I traveled the world to learn from a dozen gurus how to manage my high stress, 24/7 career in the corporate marketing world.

The good news is, optimum well-being doesn’t require boot camp-like calisthenics or sitting naked in a Himalayan cave. In my book, I reveal quick, effective, accessible tools. What’s best, these simple secrets are enjoyable, and can be practiced in as little as ten minutes a day — for FREE. (After you’ve consulted with your general practitioner, mental health therapist, and/or specialists.)

Following are five examples:
1) Smile, no matter what. Smiling increases neuropeptides, dopamine, endorphins, and serotonin in the brain.
2) Sing every day to stimulate the feel-good hormones.
3) Just laugh. Even simulated laughter releases natural opiates more potent than morphine.
4) Practice yoga. Physical postures with breath work and meditation can have a powerful impact on mental states.
5) Feel gratitude with every breath. There is a clear connection between gratefulness and mental health.

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Lorenze Legaspi

Title: Co-Owner Founder

Company: Hi-Vibes Wellness

Linkedin: https://www.linkedin.com/in/lorenze-legaspi-2a58a4221/

At Hi-Vibes Wellness, we understand that busy business professionals often struggle to prioritize their well-being amidst their hectic schedules. However, implementing simple yet effective wellness strategies can make a significant impact on their overall health and performance. Here are some practical wellness strategies that busy business professionals can implement into their daily routines:

Start your day with a healthy breakfast: Eating a nutritious breakfast helps fuel your body and sets the tone for the rest of the day. Choose foods high in protein and fiber, such as eggs, whole-grain toast, and fruit.

Take breaks throughout the day: Sitting for extended periods can cause physical and mental fatigue. Take short breaks throughout the day to stretch, walk around, or simply take a few deep breaths.

Incorporate mindfulness practices: Mindfulness practices such as meditation and deep breathing can help reduce stress and improve focus. Start with just a few minutes a day and gradually increase the time.

Move your body: Physical activity is crucial for overall health and wellness. Incorporate movement into your day, whether it’s taking the stairs instead of the elevator or going for a walk during your lunch break.

Stay hydrated: Dehydration can cause fatigue and affect mental clarity. Aim to drink at least eight glasses of water per day and carry a refillable water bottle with you.

Practice gratitude: Cultivating a mindset of gratitude can help reduce stress and increase feelings of happiness and well-being. Take a few moments each day to reflect on what you are grateful for.

Get quality sleep: Sleep is essential for physical and mental health. Aim to get seven to eight hours of quality sleep each night by establishing a consistent bedtime routine and avoiding electronic devices before bed.

Practice self-care: Carve out time each day for activities that bring you joy and relaxation, such as reading, taking a bath, or listening to music.

Surround yourself with positivity: The people and environment we surround ourselves with can greatly impact our well-being. Surround yourself with supportive, positive people and create a work environment that fosters positivity.

Seek support when needed: Don’t be afraid to seek support when needed, whether it’s from a therapist, coach, or supportive friend or family member. Taking care of your mental health is just as important as taking care of your physical health.

By implementing these practical wellness strategies, busy business professionals can improve their overall well-being and performance, leading to a more fulfilling and successful life.

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Brock Denson

Title: Founder & Lead Education Consultant

Company: Project Personal Finance

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

The average person spends over 90 minutes per day on TikTok. If we can even take one third of that and use the time for our well-being, we can see great results. Take 30 minutes per day to get outside in the sun, meditate, go for a walk, or have a genuine conversation with someone important in your life. As you see the difference in you days and weeks you may decide that you want to spend even more time focusing on your well-being instead of on social media.

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David Goodman

Title: CEO

Company: Edenark Group

Linkedin: https://www.linkedin.com/in/davidegoodman1/

Oxygen is fuel. If you increase the amount of oxygen and help your body know what to do with it, good things happen. 15 minutes of High Altitude Oxygen Training combined with 15 minutes of Protein Folding with a foundation of Best You Can Be supplements will help you become happier, healthier and more productive. It will help improve energy, vitality, attention and focus, concentration, circulation, memory, and sleep; while reducing inflammation, toxins, anxiety, stress, pain, anger, fatigue, brain fog, moodiness and irritability.

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Christy Osborne

Title: Sobriety Coach

Company: Love Life Sober

Linkedin: https://www.linkedin.com/in/christy-osborne-9476074/

One of the most practical wellness strategies that can have the most profound impact on your well-being and performance is to take a break from or stop drinking alcohol.

Alcohol impairs our sleep. Even one glass of wine can have a detrimental impact on your REM (Rapid Eye Movement) sleep, the restorative rest our body needs. When drinking, your body only gets 1 or 2 hours of REM sleep, but your body NEEDS 6–7. While you may be in bed for 8–10 hours, your body is actually only clocking 1–2 hours of quality sleep. So you’re immediately starting your day with a deficit.

Alcohol also impairs our memory and reduces the grey matter in our brains, so if you want to remember things and work smarter and more efficiently, try an extended break from alcohol.

In addition to destroying our brains, alcohol increases our adrenaline and cortisol levels meaning that we’re making work and life a lot more stressful on ourselves than it needs to be.

Switching out your regular wine or beer to a non-alcoholic option can have incredible effects on your energy levels, productivity, motivation, and performance.

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Shannon Dolan

Title: CEO/ Founder of Health With Shannon

Company: Health With Shannon

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

The key for the busy professional is needing to find the time and space to support the nervous system to get out of fight or flight, and nourish themselves to avoid depletion.

Some tips:

Nervous system: Between meetings or calls doing a deep breathing exercise for 30 seconds. Inhale for 4seconds, hold for 7 seconds, exhale for 8 seconds and repeat. Bonus if you can do this outside as it’s an added perk to calm the nervous system

Nutrition: Optimize your breakfast in a way that is supporting your blood sugar for clearer focus and sustainable energy. I always recommend my clients be as prepared as possible by scouting out the places where they can grab and go meals that are allergy friendly and meet their dietary needs for when life gets busy and they cannot cook at home. I also encourage my clients to carve out time during their work day to ensure they have a break to take lunch, as this can often be pushed off when the day get busy.

Fulfillment: An overlooked piece to the puzzle of health is happiness and joy. As busy business professionals you work so hard so you can do more of the things that you enjoy, so do them! It can be as simple as reading a good fiction book, creating art, or doing your favorite physical activity. When you’re in this energy of doing something you love to do, while also, working your brain in a different way, you can enhance creativity, joy, and happiness!

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Aaron Jerez

Title: Founder

Company: aaronjerez

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

My background as a personal trainer with a degree in Exercise Science, and fitness enthusiast allows me to stay informed about the latest trends and technology in the fitness industry. My experience working with busy professionals, as well as my own personal journey in health and wellness, provides me with an extensive knowledge base to offer practical strategies for busy business professionals.

Practical Wellness Strategies for Busy Business Professionals
Some strategies that I recommend to help prioritize wellness and improve performance include:

• Breaking up sedentary time with short periods of physical activity throughout the day.
• Make sure to take regular breaks from work to relax and recharge.
• Eating nutritious meals with plenty of fruits and vegetables during the day.
• Making time for mindfulness practices such as deep breathing exercises or guided meditations.
• Scheduling regular sleep times and sticking to them.
• Avoid unhealthy habits such as drinking alcohol or smoking.
• Making the most of your free time by engaging in activities that bring you joy and satisfaction.
• Incorporating regular exercise into your daily routine.
• Finding time to connect with family and friends.
• Prioritizing self-care activities such as getting a massage or going for a walk.
• Exploring ways to reduce stress levels and increase resilience.
• Finding small ways to be kind to yourself every day.

By taking the time to prioritize wellness, busy business professionals can improve their overall well-being and performance. This information might be too overwhelming for someone just starting out, so it’s important to start small and gradually build up habits that work best for you.

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Alex Capozzolo

Title: Co-Founder

Company: SD House Guys

Linkedin: https://www.linkedin.com/in/alex-capozzolo-07466765

Make Sleep a Priority
If you are struggling to juggle your professional and personal obligations, it’s important to take the time each night to get an adequate amount of sleep. When you don’t get enough rest, you might find yourself feeling cranky, irritable, or overwhelmed with stress. You’ll have more energy and clarity of thought if you get a full night’s rest of 7–9 hours. To ensure that you’re getting enough sleep, establish a consistent bedtime and commit to sticking to it each night.

Exercise Regularly
Regular exercise is essential for maintaining physical and mental health. It can help reduce stress, anxiety, improve concentration, and boost your overall mood. Aim to get at least 30 minutes of exercise each day, or break it up into several shorter sessions throughout the week. If you have limited time, consider incorporating some light physical activity such as walking during your lunch hour or taking a yoga class after work.

Take Breaks Throughout the Day
Taking regular breaks throughout the day can help to re-energize and refocus your mind. Set a timer on your phone or computer to remind you to take a break every hour or two. During your break, do something enjoyable such as reading a book, taking a short walk outside, listening to music, or talking with friends.

Eat Healthy Meals
Eating healthy meals is essential for maintaining good health and keeping your energy levels up. Incorporate plenty of fresh fruits and vegetables into your diet, as well as lean proteins, whole grains, and healthy fats. Minimize processed foods, sugar, caffeine, and alcohol as these can all lead to fatigue or feelings of being overwhelmed.

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Shaun Martin

Title: Owner, Member, CEO

Company: We Buy Houses In Denver

Linkedin: https://www.linkedin.com/in/shaun-martin-41b01b1a6/

#1. Take Time for Self-Care: Make sure to take time each day to do something that nourishes your spirit, whether it’s a long walk in nature or simply sitting quietly with a cup of tea. It can be helpful to set aside some time each day for self-care so that it becomes a regular habit.

#2. Incorporate Healthy Eating Habits: Even if you’re constantly on the go, there are still steps you can take to eat healthier and provide your body with the nourishment it needs. Start by packing healthy snacks and meals that you can take with you, such as sandwiches, salads, or trail mix. If you don’t have time to prepare your own food, look for options that are high in protein and fiber but low in sugar and unhealthy fats.

#3. Get Moving: Exercise is important for both physical and mental health, so make sure to find ways to fit it into your schedule. If you’re pressed for time, try an exercise routine that requires minimal equipment and can be done in a short amount of time, such as push-ups, sit-ups, or tabata intervals. You could also look for activities that can be done on the go, such as biking or running.

#4. Unwind and Relax: Take time to unwind at the end of each day by engaging in activities that help you relax, such as reading a book, practicing yoga, or listening to music. It can be beneficial to designate certain times for relaxing so that it becomes part of your routine.

#5. Connect with Others: Spending time with friends, family, and loved ones can help reduce stress and bring a sense of joy and purpose. If you’re short on time, look for ways to connect with others that don’t require you to leave the house, such as video chats or phone calls.

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Matt Teifke

Title: Founder & CEO

Company: Teifke Real Estate

Linkedin: https://www.linkedin.com/in/matt-teifke-90672438/

– Establish a Balanced Exercise Routine
Exercise is an important part of being healthy, both physically and mentally. To stay in shape while managing the demands of work, establish a balanced exercise routine that works for you. Make sure to include both aerobic and strength-training activities. Aim for at least 150 minutes of moderate-intensity aerobic activity per week and two or more days of muscle-strengthening activities like weightlifting or calisthenics.

– Prioritize Restful Sleep
Getting enough restful sleep is vital for mental clarity and overall well-being. Aim for seven to nine hours of sleep each night and avoid digital devices two to three hours before bedtime. Create a relaxing atmosphere in your bedroom that helps you unwind and fall asleep quickly, such as turning off all lights, using earplugs, and avoiding email or other work activities.

– Incorporate Healthy Eating Habits
Eating healthy is essential for maintaining energy levels and a positive outlook throughout the day. Start by incorporating more plant-based foods into your diet and reducing processed foods, sugar, and unhealthy fats. Make it part of your routine to plan healthy meals ahead of time and prepare snacks that you can take with you when you are on the go.

– Practice Mindful Breathing Techniques
Mindful breathing is an excellent way to reduce stress and reconnect with your body. Whether you are in the middle of a stressful situation or need to take a few minutes for yourself, take some time to focus on your breath. When you inhale, imagine yourself filling up with calmness and when you exhale, letting go of stress.

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Shayna Bergman

Title: Owner

Company: Shayna Bergman Coaching, LLC

Linkedin: https://www.linkedin.com/in/shayna-priluck-bergman/

This is a frequent conversational topic with my clients who are typically leaders in business, often parents, highly successful, and pulled in every direction.

I often coach this group to consider the bare minimum necessary as a starting point, where they can keep SCORE (Sunshine, Connection, Oxygen, Rehydrate, Eat)- and when they can do the bare minimum, adding on additional wellness tools becomes easier thanks to momentum!

1) Sunshine — Get outside for 10 minutes — You can be on your phone or writing an email. But spend 10 minutes getting some fresh air and sunshine.
2) Connection — Connect with someone deeply every day — Your spouse, your kids, your coach, your friend — someone.
3) Oxygen — Practice deep and mindful breathing — This can be through meditation but it doesn’t have to be prescriptive. Even a few minutes in your desk chair with your eyes closed can be beneficial. It calms the nervous system and resets your day. Alternatively, breathe through movement. Spend the 10 minutes mentioned earlier walking around the block. Moving your body releases endorphins and gets you out of your office chair.
4) Rehydrate — drink water all day every day. Stay hydrated. It keeps you awake, it helps with true hunger cues and it will make you feel better.
5) Eat well — eat for fuel, at regular intervals, to keep your blood sugar steady, help you stay awake and provide your brain with what it needs to get through the day.

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Minerva Guerrero

Title: Trauma Therapist and Wellness + Business Coach for Professional Women and Entrepreneurs

Company: Mind Matters Mental Health Counseling

Linkedin: https://www.linkedin.com/drminervaguerrero

Audit their calendars- check weekly what meetings or calls are most productive for the week and reschedule or cancel the ones that are not. It is very easy to get caught up scheduling meetings via Zoom and sometimes you realize that you could have gone without it. Too many meetings that may not serve a clear purpose are time consuming and zap you of your productive and creative energy.

No matter how busy you are, be clear on what your non-negotiables are. For example, you may work a lot but if it’s absolutely important to you to workout for an hour a day or have dinner with your family regardless of whether you cook or order take-out, you must carve out that time as a MUST. Some things can be rescheduled or sacrificed but these are the things that cannot.

Ultimately, being aware and consistent of how your using your time, which is limited, is going to help you feel most productive and also grounded, which helps you feel your best while at work.

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Stella Stephanopoulos

Title: Founder of Everyday Endorphins, Consultant

Company: Everyday Endorphins, Accenture

Linkedin: https://www.linkedin.com/in/stellastephanopoulos123/

After interviewing over 100 founders, creatives, and leaders on my podcast, Everyday Endorphins, I’ve learned how no one is too busy to make their health a priority, even though it typically falls to the backburner when other responsibilities begin to pile up. Here are a few of the many strategies that business professionals can implement into their routines to better manage stress, and generate a greater sense of joy and well-being:

1. Be clear about your boundaries. Although working from home is convenient, it can be easy to blur the lines between “work” and logging off when working remotely. As shared by Jess Geevarghese, Founder of Wellspace Tx, in Episode 24, its crucial to learn how to strategically say no. Identify what is meaningful to you, and say no to the tasks that are not a priority, and/or do not bring you joy. (Episode #24: Conquering Work From Home and The Value of Corporate Wellness)

2. If you find yourself feeling overwhelmed, stressed, and procrastinating from your tasks, take the time to practice emotional-regulation strategies, such as mindfulness meditation. In Episode 45, Dr. Sirois, Researcher at The University of Sheffield, shares how procrastination is, contrary to popular belief, not about being lazy, but is a product of a failure to regulate our emotions. Practices like mindfulness, breathing exercises, and self-compassion meditation can help reduce stress and procrastination, and therefore improve our productivity. (Episode #45: Procrastination, Perfectionism, and Burnout)

3. Find a community that’s interested in wellness practices and schedule time on your calendar to do them together. Episode 68 features Cassandra Bianco, Corporate Wellness Meditation Instructor, where she shares the value of having a support system in place at your job to encourage healthier behaviors and habits. When people are brought together via common interests or hobbies, they are more likely to stick to implementing those behaviors and activities. (Episode #68: Meditation Misconceptions & Corporate Wellness)

4. Focus on the basics. If you’re feeling dissatisfied at work, know that there are simple actions that you can take to boost your happiness and health. Kristy Hurt, Executive Recruiter and HR Consultant, shares in Episode 70 how getting proper exercise, sleep, and reducing our alcohol consumption are foundational to setting up our overall health for success, and enable us to do better at our jobs. These strategies are fundamental to our health, but can be completed in bite-sized chunks: for example, committing to sleep with your phone outside of your bedroom to minimize late-night email checking, exercising first thing in the morning to boost your endorphins and enter a better headspace, taking 5 calming deep breaths to regulate your nervous system before an important meeting, etc. (Episode #70: Career Advice for Young Professionals)

5. Think about small ways you can integrate your “work” and “life” rather than aim to find balance between the two. CEO of Gaingels and former Executive Director of JP Morgan Jennifer Jeronimo shares how striking a “work-life integration” rather than “work-life balance” helps her find greater meaning in her work and boosts her job satisfaction. (Episode #72: The Pursuit of Work-Life Integration)

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Jennifer Ellis

Title: Yoga/Fitness/Meditation Teacher

Company: Life Enlightenment

Linkedin: https://www.linkedin.com/in/jennifer-ellis-b01ba025/

My top 3:
• Move — even if it is just a 5 minutes stretch break. You can also find creative ways to add movement to your day that make you feel like you are successfully multitasking. For example, instead of an hour lunch meeting — how about make it a walk/talk meeting; pick a nearby park and chat business while walking for 30 minutes; then grab a lunch?!
• Breath — when overwhelmed, feel unfocused, are tired, etc and you just can’t seem to take a break due to having so much on your “to do” list, literally taking a minutes to breath works! I suggest for this either box breathing (equal count inhale/hold/exhale/hold). Students have told me that stopping to breath has helped them immensely to refocus, feel more productive, and revitalize their energy levels when needed.
• Meditate — Often people will say that do not have time to meditate; and there is a saying that those who say they do not have the time need it the most. Again, it doesn’t have to be long. It is amazing what a consistent 5–10 minute daily meditation can do: stress relief, ignites ideas, supports memory and presence, and much more. This is also something that can even be incorporated at the beginning of a business meeting to help bring clarity, productivity, and creative ideas.

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Alexandra janelli

Title: Founder of Modrn Sanctuary & Hypnotherapist at Theta Spring Hypnosis

Company: Modrn Sanctuary

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

I think it’s important to first start with defining the term “wellness”. For me, wellness is anything that makes you feel good. Wellness can be anything from botox ro a run that gets your endorphins going. Sure, botox is a neurotoxin, but its effects when you look in the mirror can improve your overall self-esteem, confidence and mood. Or, simply put- your wellness.

As a hypnotherapist and life coach, I commonly share with my clients that there is no one way to feel well. In fact, what makes you feel good on one day can drain you the next. Therefore, its important to be able to assess what you need each day. Below are some common wellness inertia builders clients can be aware of:

Community-
There is energy in groups of likeminded people. Finding a group that brings you joy and energy when you are working hard can encourage a new inertia in your wellbeing. There is no shame in loving to work. In fact, being around people and sharing ideas can be inspiring and bring about a sense of mental motivation and clarity.

Express Yourself-
When we feel stress or at the effects of our life, we tend to live in our heads playing out the worst-case scenarios that could happen. I find that being able to share is a great way to project things from inside the head to outside where they can be more easily observed, digested and moved through. Whether this is done through sharing with a friend, loved one, journal or even a therapist or professional having someone to be present and acknowledging your experience and emotions can be very helpful and result in a calmness and peace.

Go Dark-
There are a couple meanings to this for me. The first is to literally find a place and turn off all the lights and remove the visual stimuli around you. Commit to just observing the with your other senses without judgement. Be patient cause it can be a bit sensory noisy at time till you process some stuff. Secondly, it can mean remove yourself from whatever your stressful environment, relationship, etc is. Step back can give lots of perspective and opportunity for options and creativity. Third, turn off social media and other peoples opinions. Focus on listening to your gut and what you need verse what other people thing you SHOULD do or need.

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Kim Walls

Title: CEO and Co-Founder

Company: Furtuna Skin

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

Mindfulness is one of the best ways busy professionals can improve their overall well-being. You can have a dedicated practice where you devote 5 to 20 min of your day working on your breathing, or you can simply be aware of your body and its surroundings. For instance, when you feel angry take a few deep breaths and focus on breathing from your belly rather than your chest.

Another option is to practice mindfulness when you’re eating. Focus on the physical and emotional experience of eating, rather than mindlessly chewing your food. This will allow you to be more conscious of what you’re eating and how much you’re eating. Mindfulness increases your self-control, confidence, and mental clarity.

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Anna Lawrence

Title: Intuitive Well-Being & Meditation Coach

Company: Anna Lawrence Coaching

Linkedin: n/a

If you’re a busy business professional looking for practical wellness strategies to improve your overall well-being and performance, consider implementing what I call the 3 detours. This is your fool-proof contingency plan, so when your day doesn’t go as planned and you are swamped at work, you can still get in a 5-minute workout and feel good about how you showed up today!

Detour #1: 5 minutes or less
The first detour takes only 5 minutes or less and is perfect for those days when you’re swamped and can’t complete your full workout, meditation, or specific wellness practice. Rather than giving up altogether, you can move your body or meditate for 5 minutes or less. Turn on your favorite song and dance your heart out! Or find a 5 minute HIIT class on Youtube. It’s important to acknowledge the small victories because every step taken brings you closer to your goals.

Detour #2: 10–20 minutes
The second detour takes 10–20 minutes and is ideal for those who have a little extra time but not the entire 30+ minutes they had planned. Look for a workout that can be completed in 10 or 15 minutes or meditate for that length of time. You may even split this into two sessions during the day. You make the rules.

Detour #3: 30+ minutes
The third detour takes 30 minutes or more and is perfect for a lovely weekend day when you have plenty of time to do any exercise or meditation you desire, with no interruptions.

The key to making wellness a habit is to not fuss over the perfect daily routine. Be open to making changes and being flexible with your habits. This powerful practice helps you abandon all-or-nothing thinking and start taking imperfect, daily action toward your goals.

The 3 detours have been highly effective for many individuals, including busy business professionals, and can be easily incorporated into daily routines. Give them a try and see the positive impact they can have on your well-being and performance.

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Dr. Jenelle Kim

Title: Author, Founder and Formulator

Company: JBK Wellness Labs

Linkedin: https://www.linkedin.com/in/dr-jenelle-kim-863835175/

The 3M’s, Medicine, Movement, Meditation for Health, Wellness, and Success — By incorporating the 3M’s into your daily lives you will achieve a life of mental clarity and balance, high-performance and overall wellness, you will achieve success in all areas of your life by living mindful and using techniques rooted in ancient practices, this is the art if Myung Sung Living Meditation.

Movement — How to incorporate movement into your busy work day to boost productivity and creativity: Myung Sung Movement is a five-minute practice that allows you to actively meditate is perfect for the 25% of Americans still working from home who need a way to clear their heads, or for parents feeling overwhelmed raising little ones. In the US, we tend to think of movement only in terms of exercise and staying in shape, but regular, gentle movement is proven to improve long-term physical health, spark creativity, and boost mental health.

Meditation: Through living meditation you will help improve performance and success by reducing stress and anxiety, improving focus and concentration, enhancing self-awareness, boosting creativity and innovation, and increasing resilience. By incorporating regular meditation practice into your routine, you may be able to achieve greater success in both your personal and professional life.

Reducing stress and anxiety: Meditation can help to calm the mind and reduce feelings of stress and anxiety. When we are less stressed and anxious, we are better able to focus on our goals and perform at our best.

Improving focus and concentration: Meditation involves focusing the mind on a single object or thought. This practice can improve our ability to concentrate and stay focused on the task at hand.

Enhancing self-awareness: By meditating regularly, we become more aware of our thoughts, emotions, and behaviors. This increased self-awareness can help us to identify areas where we need to improve and make changes that lead to greater success.

Boosting creativity and innovation: Meditation can help to stimulate the part of the brain responsible for creativity and innovation. By clearing the mind of distractions and allowing new ideas to flow, we can become more innovative and successful in our work.

Increasing resilience: Meditation can help us to develop greater resilience, or the ability to bounce back from setbacks and challenges. When we are more resilient, we are better equipped to handle the ups and downs of life and stay focused on our goals.

Medicine — Incorporating natural products and healthy food into your wellness routine can have numerous benefits for your physical and mental health, which can contribute to greater success in all areas of your life. Additionally, Eating a healthy diet can have numerous benefits for your physical and mental health, which can contribute to greater success in business.

Improved energy levels: Eating a healthy diet can provide the nutrients your body needs to function at its best, which can lead to improved energy levels and productivity.

Enhanced mental clarity and focus: A diet rich in whole grains, lean protein, and healthy fats can support brain function and improve mental clarity and focus, which can help you stay productive and focused in your work.

Reduced stress and anxiety: Certain healthy foods, such as leafy greens, fatty fish, and nuts, can help to reduce feelings of stress and anxiety, which can improve your ability to handle challenging situations in the workplace.

Enhanced immune function: A healthy diet rich in fruits and vegetables can support immune function, which can help to prevent illness and ensure you are able to perform at your best.

Improved overall health: A healthy diet can help to prevent chronic diseases like heart disease, diabetes, and cancer, which can help you maintain good health and avoid absenteeism from work.

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Dr. Victoria Chan

Title: Naturopathic Medical Doctor (Mental Health) & Board Member of The Psychiatric Association of Naturopathic Physicians

Company: Dr. Victoria Chan, Integrative Mental Health

Linkedin: N/A

1) De-stress in ways besides meditation or bubble baths

Some of my patients get the opposite effect with meditation (their mind races, they feel antsy, and they end the session feeling worse).

Great news is that meditation is not the only way to relax! You can get the same relaxing benefit with activities like: Watching comedy, organizing your space, singing, fun movement, chatting with a great friend, strolling in the sun with your favorite music/podcast, naps, or something “unproductive.”

2) Couple the chores that you don’t enjoy with activities that get you excited

This can make that mundane or unenjoyable task something to look forward to (thus decreasing stress hormones, re-energizing you, and recharging your resilience to better handle the rest of your stressful day).

Don’t like cooking? Call your favorite person while you’re chopping produce. Don’t like commuting? Save your favorite podcast for only that drive. Don’t like cleaning? Save your favorite drink to only sip during those times.

3) Stabilize blood sugar

Erratic blood sugar fluctuations can lead to feelings of mental and physical exhaustion or sluggishness.

Couple your snacks/meals with protein, fiber, or healthy fats to slow your blood sugar spike.

4) When you wake up, immediately open your blinds to look into bright natural light

The strong blue light coming into your eyes signals to your brain to regulate important body processes that are time/cycle dependent (like sleepiness, energetic times, digestion, hormones, etc). With all of these body processes in their properly timed cycle, it helps your body more effectively repair and rejuvenate itself.

5) Utilize supplements that increase your stress tolerance

Note: Before using any of these supplements, consult a Naturopathic Doctor (physicians who are medically trained in supplements) to ensure that you’re using them effectively and safely.

Phosphatidyl serine: Helps stabilize mood, decreases stress, reduces cortisol (stress hormone), increases memory, and improves higher quality sleep.

Magnesium threonate: This form of magnesium has been shown to be effective for the brain and nervous system. This can help decrease stress, anxiety, and insomnia (especially stress-induced).

Vitamin B complex: Helps with energy production, protects adrenals (gland that regulates stress response), and modules neurotransmitter production for a healthier stress response.

Adaptogens: Herbs that help increases stress resiliency and modulates stress response

Herbs such as Eleutherococcus senticosus (Siberian Ginseng), Magnolia officinalis (Magnolia bark), Panax Ginseng (Asian Ginseng), Rhodiola rosea (Rhodiola), and Withania somniferia (Ashwagandha).

6) If you still feel burnt out, consider exploring a biological root cause.

Besides external stressors, problems with your thyroid, adrenals, sex hormones, digestion, nutrient levels (like iron or potassium), or mood disorders are amongst some of the conditions that could lead to exhaustion or diminished physical/mental performance.

All of these ailments are treatable (through either pharmaceuticals or natural modalities like supplements or nutrients). Once I treated root causes with my patients, they’ve been able to effortlessly tolerate their stressful days, their memory and energy dramatically improved, and their mood and performance increased. Consider finding then treating the underlying contributors to your overwhelming day to work smarter not harder!

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Ben Blecha

Title: Certified Prosthetist-Orthotist and Founder

Company: Hero Braces

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

Make your office your dream setup.
When you’re a busy professional, you don’t have time to always adjust and readjust your office space to make it the best environment to work in. It can be frustrating to have to fix your chair, move your computer monitor or have to buy a new work chair often because the one you have isn’t good quality.

It’s in your best interest to make your office space (whether outside or inside the home) ergonomic and comfortable from the start. Hire an occupational health professional, or look ask your HR department to have one come in to do an assessment. They can aid you in making your space better for your body, and you won’t have to worry about adjusting the space at all when you walk into your office.

It’s also a good idea to make the space feel comfortable and change things you don’t love about it. Maybe stick to lamps instead of overhead lighting as this can tough on the eyes or cause headaches. Add a rug for comfort and some plants for a change of scenery. It helps to make it the best space for yourself so you can work well every time you’re in your office space.

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Turner Osler

Title: Emeritus Professor (surgery), University of VT

Company: qor360

Linkedin: https://www.linkedin.com/in/turner-osler-65438b5a/

“Sitting is the new smoking”, but we all have to sit, and we sit a lot. Unfortunately sitting passively slumped in front of our screens is terrible for our posture, our core musculature, and metabolic health. Propped up by back rests, headrests, footrests, armrests, and the coup de grace lumbar support, our posture is distorted, and our core muscles evaporate. The result is an epidemic of back pain that affects 80% of business professionals sometime in their lives. Worse, sitting still undermines our metabolic health, leading to “sitting disease”, a constellation of obesity, diabetes, heart disease and ultimately an increase in all cause mortality. Epidemiologists find that passive sitting shortens our lives by as much as two years.
We now know that movement breaks, even as short as a minute or two can make a profound difference in our workplace health. So called “movement snacks” of just getting up and walking for two minutes improve blood markers of metabolic health.
Unfortunately, many people find it difficult to follow a regimen of movement snacks. A possible answer these folks is active sitting. It turns out that there are now chairs that encourage, even require, subtle rebalancing of one’s posture while sitting. Result: better posture, a stronger core, less back pain and improved metabolic parameters. It’s almost as though one was walking rather than sitting.
Several active chairs are available. Of these I like the Ariel chair from QOR360.com best. This isn’t surprising, of course, because I designed this chair from the ground up to make sitting healthy. For more on active sitting you might check out a TEDx Talk that I gave on the advantages of active sitting. Or check out our website: QOR360.com

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Brent Thurman

Title: Owner

Company: Bear River Mutual Insurance

Linkedin: https://www.linkedin.com/in/brent-thurman-cic-66426011/

Our lives are all about to-do lists, the next projects, upcoming virtual calls, and more things to occupy us. Even if you want to do things to look after your wellness and personal health, where would you find the time?

I believe that you to actively find time to complete activities to look after yourself and it makes sense to schedule it as if it’s just another work-related activity that needs to be checked off your list.

My tip: If you use a daily planner, then write in specific activities for a certain time every day. This will ensure that you fit it in, even if you are having a busy, action-packed day. If you use an electronic calendar, then schedule a reminder so you’ll have something to make you complete your activity.

I started to schedule workouts with the rest of my work-related tasks and it has kicked my butt into gear to stay active during the pandemic. I recommend you do the same thing for workouts, meditation sessions, journaling, and whatever else you feel could help you live a happy, healthy life.

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Mia Cloud

Title: Founder

Company: Cloud Law Firm

Linkedin: https://www.linkedin.com/in/mia-mancinelli-cloud-6b85031b

An early start to the day allows me to better balance my work and life, which positively influences my well-being and performance. By getting up a little earlier, I can: complete a workout, take my time through my morning routine, spend a little time on myself, and much more before I have to get into my work.

After I’ve had a few hours to myself to start the day, I can better focus on my work and I usually feel more awake. I use the next few hours to be very productive in my work, crossing things off my list and eliminating tasks I need to do. An earlier start to the day has made me more useful when I get to my desk each morning, which then frees me up at a reasonable time when it’s time to log off and get back to my personal life.

Both aspects of my life — personal and professional — are important and also work hand-in-hand in contributing to my overall well-being. I think that a few hours in the early morning has helped me balance them both a little better and has made a big difference in my life.

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Jonathan Marshall

Title: Owner

Company: The Law Offices of Jonathan F. Marshall

Linkedin: https://www.linkedin.com/in/jonathan-marshall-b4bb9aa

Training employees who become leaders and can take on larger roles within your company is a great way to improve your own well-being as a busy business professional.

Once you have competent leaders who can do things without you there, you can escape from work as needed and not worry. If you are on vacation or dealing with another matter, your trained leaders can continue operating and business won’t be sacrificed. Even better is the fact that you shouldn’t worry about things and can limit your stress factors.

It’s important to surround yourself with good people and having leaders within your company who can handle the weight of the work is an important factor even for your own work-life balance, among other things.

Many people don’t make this a priority, but I have always made it a priority to train and find competent workers who want to grow within the company.

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Debi Kinney

Title: Owner

Company: Hello Coaching

Linkedin: N/a

1. Reverse engineer your goals. Know what you want to achieve and then create smaller daily/weekly/monthly steps to achieve them.

2. Layer habits as you incorporate them. Instead of tackling workouts, nutrition, hydration, stress management, sleep habits all at once, focus on one area at a time and then layer good habits on top of good habits. Likewise, don’t try to eliminate all bad habits at once; one at a time will build motivation and be more realistic to sustain long-term.

3. Create a morning and nighttime routine. Make each 5–10 minutes long maximum and incorporate activity that keeps your goals front of mind in the morning at night. In the morning you could add a short meditation, reading, or yoga practice. At night you can review your goals for the day, create a gratitude practice for yourself and plan out where you would like to improve the next day.

4. Never skip a meal. Staying fueled will help you stay physically and mentally alert and strong.

5. Find an accountability buddy — a friend, family member or coach who will hold you accountable, and give you honest feedback to keep you focused on optimizing your wellness journey.

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Sheniqua Johnson

Title: Registered Nurse/Wellness Strategist

Company: A Better U, LLC

Linkedin: https://www.linkedin.com/in/sheniqua-inspires/

My advice to busy business professionals is to schedule health and wellness like you would do for any important business meeting. Make time first thing in the morning, throughout the day, and in the evening. When you add it to your calendar, give it a intriguing name that will entice you to want to complete it. For instance, your morning workout routine, you can title it, “mental health reset” or “getting my sexy back”. Whatever will help you to commit to it. Make health & wellness a non-negotiable priority in your life. Schedule moments during the day to deep breathe and recenter yourself. In the evening, take a moment to decompress and release the work day so that you can fully recharge your mind & body. As I decompress from the day, I like to set my intentions for the next day. This is my way of releasing all of the many tasks that circle around in your head and keep you in constant motion. I write everything down so that I can reserve brain capacity. Journaling, filling out my calendar, creating sticky notes, and jotting down intentions has really shifted my productivity for the better. I plan everything! No more wasting time on what will be for lunch or dinner, I write everything down, I plan and prepare in advance, and when the moment arrives, I simply execute it. The next tip I would give, is to take your supplements. As busy adults, we don’t always get the nutrients our body needs from the foods we eat. Supplements are a great way to quickly ensure your body has fuel to carry you through the days activities. My go-to supplements are vitamins B12, C, D, and elderberry. It is important to me as a busy professional to take care of my energy levels, my mental health, and my immune system so that I can keep serving the world 100% without subtracting anything from myself.