Career 26 December 2016
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.
3. Visualize the next day.
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.
3 Min Read
With a lack of certainty surrounding the future, being and feeling healthy may help bring the security that you need during these unpredictable times.
When it comes to your health, there is a direct relationship between nutrition and physical activity that play an enormous part in physical, mental, and social well-being. As COVID-19 continues to impact almost every aspect of our lives, the uncertainty of the future may seem looming. Sometimes improvisation is necessary, and understanding how to stay healthy and fit can significantly help you manage your well-being during these times.
Tip 1: Communicate with your current wellness providers and set a plan
Gyms, group fitness studios, trainers, and professionals can help you to lay out a plan that will either keep you on track through all of the changes and restrictions or help you to get back on the ball so that all of your health objectives are met.
Most facilities and providers are setting plans to provide for their clients and customers to accommodate the unpredictable future. The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C. An enormous amount is on the table for this coming fall and winter; if your gym closes again, what is your plan? If outdoor exercising is not an option due to the weather, what is your plan? Leaving things to chance will significantly increase your chances of falling off of your regimen and will make consistency a big problem.
The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C.
Tip 2: Stay active for both mental and physical health benefits
The rise of stress and anxiety as a result of the uncertainty around COVID-19 has affected everyone in some way. Staying active by exercising helps alleviate stress by releasing chemicals like serotonin and endorphins in your brain. In turn, these released chemicals can help improve your mood and even reduce risk of depression and cognitive decline. Additionally, physical activity can help boost your immune system and provide long term health benefits.
With the new work-from-home norm, it can be easy to bypass how much time you are spending sedentary. Be aware of your sitting time and balance it with activity. Struggling to find ways to stay active? Start simple with activities like going for a walk outside, doing a few reps in exchange for extra Netflix time, or even setting an alarm to move during your workday.
Tip 3: Start slow and strong
If you, like many others during the pandemic shift, have taken some time off of your normal fitness routine, don't push yourself to dive in head first, as this may lead to burnout, injury, and soreness. Plan to start at 50 percent of the volume and intensity of prior workouts when you return to the gym. Inactivity eats away at muscle mass, so rather than focusing on cardio, head to the weights or resistance bands and work on rebuilding your strength.
Be aware of your sitting time and balance it with activity.
Tip 4: If your gym is open, prepare to sanitize
In a study published earlier this year, researchers found drug-resistant bacteria, the flu virus, and other pathogens on about 25 percent of the surfaces they tested in multiple athletic training facilities. Even with heightened gym cleaning procedures in place for many facilities, if you are returning to the gym, ensuring that you disinfect any surfaces before and after using them is key.
When spraying disinfectant, wait a few minutes to kill the germs before wiping down the equipment. Also, don't forget to wash your hands frequently. In an enclosed space where many people are breathing heavier than usual, this can allow for a possible increase in virus droplets, so make sure to wear a mask and practice social distancing. Staying in the know and preparing for new gym policies will make it easy to return to these types of facilities as protocols and mutual respect can be agreed upon.
Tip 5: Have a good routine that extends outside of just your fitness
From work to working out, many routines have faltered during the COVID pandemic. If getting back into the routine seems daunting, investing in a new exercise machine, trainer, or small gadget can help to motivate you. Whether it's a larger investment such as a Peloton, a smaller device such as a Fitbit, or simply a great trainer, something new and fresh is always a great stimulus and motivator.
Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine.
Just because you are working from home with a computer available 24/7 doesn't mean you have to sacrifice your entire day to work. Setting work hours, just as you would in the office, can help you to stay focused and productive.
A good night's sleep is also integral to obtaining and maintaining a healthy and effective routine. Adults need seven or more hours of sleep per night for their best health and wellbeing, so prioritizing your sleep schedule can drastically improve your day and is an important factor to staying healthy. Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine. This can help the rest of your day feel normal while the uncertainty of working from home continues.
Tip 6: Focus on food and nutrition
In addition to having a well-rounded daily routine, eating at scheduled times throughout the day can help decrease poor food choices and unhealthy cravings. Understanding the nutrients that your body needs to stay healthy can help you stay more alert, but they do vary from person to person. If you are unsure of your suggested nutritional intake, check out a nutrition calculator.
If you are someone that prefers smaller meals and more snacks throughout the day, make sure you have plenty of healthy options, like fruits, vegetables and lean proteins available (an apple a day keeps the hospital away). While you may spend most of your time from home, meal prepping and planning can make your day flow easier without having to take a break to make an entire meal in the middle of your work day. Most importantly, stay hydrated by drinking plenty of water.
Tip 7: Don't forget about your mental health
While focusing on daily habits and routines to improve your physical health is important, it is also a great time to turn inward and check in with yourself. Perhaps your anxiety has increased and it's impacting your work or day-to-day life. Determining the cause and taking proactive steps toward mitigating these occurrences are important.
For example, with the increase in handwashing, this can also be a great time to practice mini meditation sessions by focusing on taking deep breaths. This can reduce anxiety and even lower your blood pressure. Keeping a journal and writing out your daily thoughts or worries can also help manage stress during unpredictable times, too.
While the future of COVI9-19 and our lives may be unpredictable, you can manage your personal uncertainties by focusing on improving the lifestyle factors you can control—from staying active to having a routine and focusing on your mental health—to make sure that you emerge from this pandemic as your same old self or maybe even better.