Chapter 7: Execute and follow through consistently
Self-care can help you perform consistently.
Reflect on where you are taking care of yourself and areas where you want to improve.
Write down your thoughts on each area, what’s important to you, specific actions you may take, and what you want to commit to.
Pick 1 area to focus and track your progress over the next week, and then decide what you want to work on next.
Self-care:
What self-care practices do you have in place? What do you want to continue and what do you want to start?
Some areas to consider:
Are you getting enough sleep? Do you feel rested in the morning? If not, consider implementing an earlier bedtime routine, shutting off distractions, winding down with tea or a bath or a good book, reflecting on what you’re thankful for, and heading to bed where you’re in bed for 8 hours. Do you get up at the same time every day? If not, consider adjusting your schedule so you’re consistent.
Are you eating healthy? Are you getting enough protein, fruits, and vegetables? Are you limiting sugar, fats, and alcohol? If not, how can you add more protein (i.e. protein powder), add more fruit and vegetables to your diet? What habits can you change to shift your eating? Are there certain cues or triggers during your day that lead to unhealthy choices? Re-design those habits. Define what you want your cue, your craving (thought/belief), your response, and your reward to be. Then, experiment with it until it works.
Are you getting enough water? Are you drinking water throughout the day? If not, consider designing a habit where you add drinking water to another task. Maybe you walk to the printer 5 times a day - add getting a drink of water to that trip. Maybe you go to the bathroom 5 times a day - add getting a drink of water to that routine (you may have to use the restroom more, but it’s worth it).
Are you getting enough exercise? How does your body feel? Do you feel good in your skin? Does your body want more physical activity? Consider building in new exercise habits with things you’re interested in. Start with doing something one more time a week than you already are and keep building on it. Talk with your doctor about how much exercise is right for you. 30 minutes a day is a great place to start if you’ve got the okay from your doctor. It’s a matter of building the time into your schedule. Block your calendar and prioritize exercise to get the broader benefits with your energy, mood, and physical feelings.
Are you taking your medication regularly? If you take medication, are you taking it consistently. Do you know how to modify your medication as appropriate, within the doctor’s prescription? Leveraging medication so you can operate at your optimal state will help you perform consistently.
Are you connecting with humans? It sounds funny, but are you connecting with friends, family, co-workers, neighbors, community members, etc. on a weekly basis to have a sense of belonging? No matter how introverted you may be or desire to be alone, it’s important to connect with humans weekly. Look for opportunities where you can connect, either over the phone, virtually, or face-to-face.
Are you getting time for yourself? Are you getting time to do things for yourself? Hobbies? Reflection? You time? Gratitude practice? It’s important to get some time for yourself each day, event just 10 minutes, to check in with yourself, re-group, re-charge, whatever you need for you. Some days you need just a few minutes; other days, you need hours. Listen to what you need and work it in to your schedule.
Are you managing your finances? Managing your finances is another form of self-care. Are you estimating and tracking your budget and expenses? Are you saving for retirement? Are you learning about finances to further support yourself? Are you paying attention to when you emotionally spend and how much that’s adding up to? If you’re not, you can choose to search for online help, a financial advisor, a finance coach, or other support, to help you manage your finances and support this basic need to have a thriving life and career.
Are you seeing the specialists you need? Do you need to see a therapist, a psychiatrist, a physical therapist, a special doctor, a coach, or a special trainer / teacher? Pay attention to what you need physically, mentally, and spiritually to thrive and ensure that you’re finding ways to get the support you need to grow.
By asking all of these questions, it may be overwhelming if the answer is “no” in every category. The key is to understand your “why” you want to do any of these things and then choose one specific action to do and create the environment to make it easier. For example, I may want to exercise more to feel better in my body. When I feel better in my body, I am more confident and make better decisions and it helps with my work performance. That’s my why. The specific action I may take is to exercise 3 mornings a week. That takes a few actions. I need to have an earlier bedtime routine, so I can get enough sleep and wake up earlier. I need to set out my workout clothes the night before, so I’m less likely to roll back over and go to bed. I need to set my alarm earlier. I need to tell my husband that I’m getting up early, so it helps me stay accountable. Those are my actions. Next, I need to create an environment where I like to exercise. A space in my home where I can practice yoga. A friend or two that I want to walk with. A local health club that I feel comfortable at. You choose the environment that’s going to help make it easier to do what you want to do.
Pick 1 action you want to do. Identify your why. Identify the specific action, maybe in a habit format (cue + craving + response + reward). Identify the environment that will make it easier for you to do the action. Then, do it!