Before successful boss ladies go to bed, they have a routine to tackle what goes on after hours. They do activities that relax and inspires them, but that also refresh the passion they have for their business and day-to-day life. So if you ever wondered what exactly are those things (and want to try them), here are the seven things that outstanding leaders do before they go to sleep.
1. Write about the day.
Journal your three favorite things from the day. People don't frown about any failures but learn from it. Reflect on what worked and what did not work, focus on the positive things you did, and use any missed targets as the bar for success in the future – the next day (see number 3).
2. Get inspired.
Read quotes from ladypreneurs that you find inspiring or made you smile, passages from the Bible, or lines by Shakespeare (“Heavy lies the head that wears the crown.”); they are simple antidotes to live by.
This is also a great time to read industry news or longer articles that you saved during the day. As you read, write down ideas and notes of things that inspired you.
Do a quick review of what you’ll do the next day. Take a few minutes to think about what are the most urgent and important tasks, write them down and envision how you are going to accomplish them. This technique helps you go to bed with a clear mind and will give you a head start when you wake up in the morning.
4. Read a good book.
Many successful women such as Arianna Huffington opt to read an actual book before dozing off into a restful slumber. Keep a stack of books by your nightstand and set a goal to read at least one page before bed to create a habit. Read books that don’t relate to work like novels, poetry, history books, philosophy, biographies – anything. Among the most popular: The Great Gatsby, Atlas Shrugged, Moby Dick, and I Know Why the Caged Bird Sings.
5. Get enough sleep.
Set your alarm so you stay on a regular schedule. People who stick to the same sleep schedule often have more energy to get through their day. Use apps like sleepyti.me to find out when to wake up. Another option is using the app Sleep Cycle that helps with tracking sleep and wakes up naturally.
6. Workout, meditate and eat healthy snacks.
Exercise is a great way to get your body ready for sleep. Either workout at the gym before bed, do some light yoga poses or even a nightcap can help get your body ready for bed. If you already did your workout for the day, another option is to take a few minutes before bed to meditate. It’s a great way to relax your body and quiet your mind. There is also the concern of getting hungry before going to bed. If you go to bed hungry, it could interfere with your sleep schedule. Carefully plan for doing exercise and having a healthy snack before bed. Some great before-bed snacks are a tablespoon of almond butter on a slice of whole wheat toast, a few crackers with cheese and half cup of Greek yogurt.
7. Spend time with friends and family.
Success starts from within. Spending quality time with family and friends is important because it keeps you grounded to your roots and to what really matters. That’s the connection you have with your loved ones. Plan out fun things to do like meeting them for a drink, cooking together or seeing a movie on a weekday. It's vital to make some time to chat with your partner or spouse, talk to your kids, or even play with your dog.
Gender divisions in sports have primarily served to keep women out of what has always been believed to be a male domain. The idea of women participating alongside men has been regarded with contempt under the belief that women were made physically inferior.
Within their own division, women have reached new heights, received accolades for outstanding physical performance and endurance, and have proven themselves to be as capable of athletic excellence as men. In spite of women's collective fight to be recognized as equals to their male counterparts, female athletes must now prove their womanhood in order to compete alongside their own gender.
That has been the reality for Caster Semenya, a South African Olympic champion, who has been at the center of the latest gender discrimination debate across the world. After crushing her competition in the women's 800-meter dash in 2016, Semenya was subjected to scrutiny from her peers based upon her physical appearance, calling her gender into question. Despite setting a new national record for South Africa and attaining the title of fifth fastest woman in Olympic history, Semenya's success was quickly brushed aside as she became a spectacle for all the wrong reasons.
Semenya's gender became a hot topic among reporters as the Olympic champion was subjected to sex testing by the International Association of Athletics Federations (IAAF). According to Ruth Padawer from the New York Times, Semenya was forced to undergo relentless examination by gender experts to determine whether or not she was woman enough to compete as one. While the IAAF has never released the results of their testing, that did not stop the media from making irreverent speculations about the athlete's gender.
Moments after winning the Berlin World Athletics Championship in 2009, Semenya was faced with immediate backlash from fellow runners. Elisa Cusma who suffered a whopping defeat after finishing in sixth place, felt as though Semenya was too masculine to compete in a women's race. Cusma stated, "These kind of people should not run with us. For me, she is not a woman. She's a man." While her statement proved insensitive enough, her perspective was acknowledged and appeared to be a mutually belief among the other white female competitors.
Fast forward to 2018, the IAAF issued new Eligibility Regulations for Female Classification (Athlete with Differences of Sexual Development) that apply to events from 400m to the mile, including 400m hurdles races, 800m, and 1500m. The regulations created by the IAAF state that an athlete must be recognized at law as either female or intersex, she must reduce her testosterone level to below 5 nmol/L continuously for the duration of six months, and she must maintain her testosterone levels to remain below 5 nmol/L during and after competing so long as she wishes to be eligible to compete in any future events. It is believed that these new rules have been put into effect to specifically target Semenya given her history of being the most recent athlete to face this sort of discrimination.
With these regulations put into effect, in combination with the lack of information about whether or not Semenya is biologically a female of male, society has seemed to come to the conclusion that Semenya is intersex, meaning she was born with any variation of characteristics, chromosomes, gonads, sex hormones, or genitals. After her initial testing, there had been alleged leaks to media outlets such as Australia's Daily Telegraph newspaper which stated that Semenya's results proved that her testosterone levels were too high. This information, while not credible, has been widely accepted as fact. Whether or not Semenya is intersex, society appears to be missing the point that no one is entitled to this information. Running off their newfound acceptance that the Olympic champion is intersex, it calls into question whether her elevated levels of testosterone makes her a man.
The IAAF published a study concluding that higher levels of testosterone do, in fact, contribute to the level of performance in track and field. However, higher testosterone levels have never been the sole determining factor for sex or gender. There are conditions that affect women, such as PCOS, in which the ovaries produce extra amounts of testosterone. However, those women never have their womanhood called into question, nor should they—and neither should Semenya.
Every aspect of the issue surrounding Semenya's body has been deplorable, to say the least. However, there has not been enough recognition as to how invasive and degrading sex testing actually is. For any woman, at any age, to have her body forcibly examined and studied like a science project by "experts" is humiliating and unethical. Under no circumstances have Semenya's health or well-being been considered upon discovering that her body allegedly produces an excessive amount of testosterone. For the sake of an organization, for the comfort of white female athletes who felt as though Semenya's gender was an unfair advantage against them, Semenya and other women like her, must undergo hormone treatment to reduce their performance to that of which women are expected to perform at. Yet some women within the athletic community are unphased by this direct attempt to further prove women as inferior athletes.
As difficult as this global invasion of privacy has been for the athlete, the humiliation and sense of violation is felt by her people in South Africa. Writer and activist, Kari, reported that Semenya has had the country's undying support since her first global appearance in 2009. Even after the IAAF released their new regulations, South Africans have refuted their accusations. Kari stated, "The Minister of Sports and Recreation and the Africa National Congress, South Africa's ruling party labeled the decision as anti-sport, racist, and homophobic." It is no secret that the build and appearance of Black women have always been met with racist and sexist commentary. Because Black women have never managed to fit into the European standard of beauty catered to and in favor of white women, the accusations of Semenya appearing too masculine were unsurprising.
Despite the countless injustices Semenya has faced over the years, she remains as determined as ever to return to track and field and compete amongst women as the woman she is. Her fight against the IAAF's regulations continues as the Olympic champion has been receiving and outpour of support in wake of the Association's decision. Semenya is determined to run again, win again, and set new and inclusive standards for women's sports.