As we begin this New Year, what rituals will you create to invest in your wellbeing?

It is very easy to get caught up in the doing, rather than the being.

By making small changes, these often lead to bigger changes.

I love this visual from the book “Choosing Change” as it truly captures the change equation and the steps needed in finding new ways forward.

In creating new rituals a few things to consider:

1.  Your relationship with technology.
2. What are your true priorities?
3. Create more movement in your day.  Move as you can.
4. We only have 168 hours in the day.  Are you spending your time in a way that invests in you and what is important to you?

Each day you have a beautiful opportunity to step closer to what is important to you.  This is where the Five Ds’ begin with a desire for something different.

The more we find the ways to create rituals to invest in our wellbeing, the greater ways we find to connect with ourselves and others.  This helps reduce stress and find those ways to prevent burnout.

Feel free to check out this article Nourish Your Wellbeing to Beat Burnout, I wrote for the Canadian School of Natural Nutrition laying out the ways that we can live a richly rewarding life.  This begins by making choices.

A few ideas

Be Deliberate in How you Begin your Day

Begin your day in quiet, away from technology.  Can you greet your day without an alarm?

When my husband and I first reconnected there was a morning alarm each and every day.

I had learned the previous year, that I could greet the day without an alarm, and loved it.

At that time he was an Assistant Fire Chief – Occupational Health and Safety with one of the largest urban fire departments in Canada.  This also meant he was on call 24/7.  It took some convincing, in time he learned to move technology out of the bedroom.  Now alarms are only set when we have a meeting/appointment that is earlier than the usual start of our day.

The more we can start considering our circadian rhythms in how we do life, the more we invest in our wellbeing. It actually becomes easier to greet the day.

Enjoy Nourishing Food and Take the Time to Be

When you choose to break your fast, enjoy a nourishing meal with healthy fats and protein.  It is so important we set ourselves up for success by nourishing our wellbeing with whole food.

Consider what nourishes you.

No matter how healthy something is, if you do not enjoy it, please do not force yourself to eat it.

I like to begin my day with my version of a green smoothie, rich in omega 3s, plant based protein and magnesium.

Some days this can also include a morning walk.

Others like to enjoy a morning walk while listening to a podcast or audiobook and then share some of their learnings with their family and/or team.

Some begin their day with meditation, breathwork or journaling or a gratitude practise.

Whatever that is for you, protect that time.  This is time for you.

Take the Time to Reflect on your Day

 

One of the biggest ways we can invest in our wellbeing, is by looking at our true priorities.  In many cases not ever meeting we are invited to we need to attend.

We lose so much time attending poorly planned meetings or ones that could have been an e-mail.

It is important we return to the basics of planning meetings.  This  blog highlights ways to hold better meetings and to reduce meeting recovery.

Identify, what are your true priorities?

What are the goals you are working towards?

Are you saying yes to the right things?

The bigger question “Are you saying yes to yourself?”

 

Schedule Downtime and Rest

In looking at your schedule look at how and when to schedule downtime.

This is not something that magically happens. Planning is required, working with your family and your team.

Realistically how can you make this happen?

Some ideas in this blog

In order to show up as our best selves, we need to create space to be.

Taking Time for You

As some of you know I was in an accident that seriously disrupted my life more than six years ago.  I have a team of Physio, Acupuncture, 1:1 Rehab Pilates, and now adding Lymphatic Drainage Physio that continue to support me.  My appointments are often booked three to six months in advance.

For all your appointments book these months in advance.  It is so easy to put this off and then you are unable to get an appointment.  If you have extended health benefits, by not utilizing these benefits you are leaving money on the table.

Create Breaks

Build your schedule in a way that you can pause throughout your day.  This is not a luxury.

Go for walk.

Step away from  your screens.

Schedule a tea or coffee break with a friend or colleague.

This can be done virtually or in person and is a beautiful opportunity to connect in real and authentic ways.

If you are doing this in person, perhaps in someone’s office or home, bring one of  your favourite goodies.

I often will bring these Oat Bars, that have no added sugar and are rich in magnesium.

My Pilates teacher, Olivia shares these are like Terry’s Orange only better.

Create that space for you, as it works for you.

Take the Time to Nourish Yourself

Enjoy your all your meals and snacks away from technology and work.  During my corporate career I was often eating my meals standing up and while working.  It took a while to break this habit.

In learning to take breaks and not be connected to technology this was in essence learning to flex a new muscle.

This is where creating boundaries around when and where we access technology is so important.

Create those opportunities to enjoy a meal with a colleague or friend.  The key is to take the time, enjoy food that will nourish your wellbeing.  And get more colour on your plate.

To make this a little easier, carve out time on the weekend and prep  your food for the week. Or when you are ordering food in, yes sometimes we need to do that, or making preparing your meals at home, order or make extra to enjoy for the next day.

Incorporating more food prep will make your life so much easier and you will slow down the mindless eating

And,

Your body, mind and spirit will thank you.

Find Those Ways to Move

Are there different types of movements you like to enjoy?  Capture this in your calendar as a commitment to you.

We were not meant to be in front of a screen all day.  Carve out the time to step away .  Perhaps that is a walk in nature.  Listen to music.

During a Zoom call, go off screen and do some stretches.

I have been doing 1:1 Rehab Pilates on Monday mornings for 6 years.  This year I have added Zumba on Saturday mornings.

A walk with our four legged girl is always a true joy.

Perhaps take a few extra days and go away to one of your favourite spots.

Here on Vancouver Island, Tofino is a great spot to visit and savour the winter storms.

Not only does the beach invite us to move more, it is a gift to walk on the sand, and enjoy the sun and yes the wind and the waves.

Make Time for Your Favourite Hobby

When was the last time you created space to enjoy your favourite hobby?

For me I always enjoy a walk in the forest or near the beach.

This opens a window for me to connect with nature and take photos of what speaks to your heart.

I love to relax by playing the piano, as I am able and create tasty gluten free and plant based goodies in the kitchen.

Perhaps you would love to join a choir, a band or a book club.

For you it may be painting, sewing or reading.

For each of us how we connect with ourselves will be different.

We are so much more than our roles.

Taking time to pursue hobbies are wonderful ways to invest in our wellbeing and great ways to calm our nervous system.

Plan for Tomorrow and Reflect on Today

Before you end your work day, take time to plan for tomorrow and reflect on the day.

I find ensuring I have all I need for tomorrow prepared, a beautiful way to close my day.

Reflecting in a note book away from technology always creates wonderful space to connect with myself.

• What did you learn?
• Will you do things differently tomorrow?
• What will you stop doing?
• Did you get closer to your true priorities?

The interesting piece the more we take time to bring today to a close, it create space for us to enjoy more restful sleep.

Choose When you Step Away from Technology

It is so important we make choices on how we are accessing technology.  What time will you disconnect?

We need to make choices around how and when we access technology.  Many are wired and tired.  We can make different choices, as these are our tools to manage.

Once you have disconnected where will you put your devices?

I recently attended a webinar where Kevin Brady, author of “Its Never Too Late to be Healthy” shared, at the end of the day, their devices are plugged into an outlet with a timer on it.  No one in the home has access to any technology after 11:00 pm.

Technology is impeding our ability to rest and enjoy sustained sleep.

We can make different choices.

These are only a sampling of ideas to look at the rituals you can create to invest in  your wellbeing.

Choose one or two.

What different choices will you make?

The big piece is to give yourself grace.

Be kind

Be patient

Be nourished in all you do.

At The Nourished Executive we help leaders invest in their wellbeing, with a holistic lens, to prevent burnout.

Our founder, Sharon K. Summerfield, is a Wellbeing Coach, Holistic Nutritionist and Certified Growth Advisor, with demonstrated success in nurturing healthy employees and high performing organizations.

Our vision is to create cultures and communities of care, where no one experiences burnout.

We have a strong commitment to giving back, investing and supporting local community.

Photography by Sharon K. Summerfield