Self-care for busy professionals (like you) in 2022
In a new book, ‘Do One Thing’, professional development expert, Dr Geraint Evans, says that – with Google searches on “signs of burn-out” up 221% - now is the time to take your life off hold, be clear on your goals, and identify where you want to be this time next year.
As we enter 2022 the backdrop of Covid-19 is very much still with us, and its impact on all aspects of our lives cannot be underestimated. Many of us would have felt a severe impact from it personally and, while a lot of us may also be enjoying some of its unexpected benefits such as less commuting and more family time, it is a difficult and uncertain time.
It’s natural you feel you need to attack this year with a fresh impetus – a renewed energy for achievement and excellence in what we do. By the time you read this you might well have made and began tackling a set of New Year’s resolutions. And you might already also be finding it harder to maintain those new disciplines.
As we begin to deal with the demands of our work, often in highly pressurised settings in a highly competitive market, it is not an easy juggling act to maintain a work-life balance and perform as we want to in our roles.
If any of the above resonates, then good news – you are not alone. But there are some things you can do to refocus on your objectives and keep yourself feeling motivated and healthy. Self-care is different for everyone of course, so only do what feels right for you, but here are some suggestions to consider trying in the year ahead.
Block out time for yourself each day
I know this sounds so simple with trying to balance all your daily tasks and workload. Family commitments aside, it often feels the rest of our time is taken up clearing our inbox or bouncing in and out of video calls.
An effective strategy to help offset this feeling is blocking out time periods each day where you can get some space. This could be getting up a bit earlier to do some exercise (don’t worry, I don’t mean 4am – unless you want to of course!), making sure you keep a solid lunch hour clear each day to eat or a block of time in the evening, and do something that invigorates you (ideally not starting at a different screen if you can avoid it).
Reconnect with hobbies
Connected to the above point, I’d really encourage you to revisit the idea of having a hobby or focus unrelated to your daily job.
You may have always dreamed of doing that basket weaving course (or paragliding, you choose!) but have not been able to find the time to do it. Or maybe you took something up during the initial lockdown that you really enjoyed but has fallen by the wayside now you are living in the hectic new normal.
Whatever it is, if you enjoy it, try to make sure it forms some part of your relaxation regime when you turn off when you can.
Another outlet might be doing more of this on the weekend. Evaluate how you are spending them currently? We all like to do a little less after a hectic week of course, but if you are seeing work creep into your weekend too, or you are not carving out time for yourself then consider what you can do to offset this.
Sleep…and less screen time
Ahhh sleep. Never has a topic been so debated has it – especially in all of those social media posts we inevitably see each day extolling the virtues of minimising sleep to gain more productive time each day.
As I always say, if getting four hours a night works for you, then great. BUT for most of us getting an extended stretch each night is essential for maintaining a positive mindset and being productive.
If you’re feeling like you are not getting enough sleep, then try to get to bed earlier than normal and do something other than scrolling through your phone or watching TV. Read a book, do some deep breathing exercises, or even try a spot of meditation to wind down before you try to get some rest. You might even try leaving your phone across the other side of the room to avoid temptation.
Once you’ve managed to get that extended stretch of sleep, consider if you really need to get back on those emails and Teams’ messages AS SOON AS YOU WAKE UP each morning? I think you know the answer to that! Seriously, I can’t emphasise enough how important having a gentler start to the day without immediately going into the world of work where possible.
“There is no easy answer to working less. As a team leader it can be particularly hard to down tools when there is so much going on, but I’d urge you to lead by example where you can.”
Try to constrain your working hours
If you have a job where it demands or sets an expectation that this is normal, consider evaluating if this is the job for you?
There is no easy answer to working less. As a team leader it can be particularly hard to down tools when there is so much going on, but I’d urge you to lead by example where you can. Even having an aspirational time to “shut down” for the day is a hugely positive starting point – there will always be times we need to work late, but it does not need to be every day.
It is possible to succeed in your role without working a 100-hour work week. Reflect on how productive you really are when working those extra hours – does it really make a difference to your output?
Focus on areas of importance and urgency when working
With being so hyper-connected and accessible through the likes of Teams and Zoom, it is tempting to try to stay on top of every request and every contact you receive.
However, in some ways it’s more important than ever to focus on the “big” objectives you have. In your area you are likely to be under pressure on business development targets and these are probably what your performance will be judged on most.
We’ve all got a huge to-do list - the question is are you are focused on achieving the key things on it or does it just grow? Are you clear on what is important or at least very urgent and important?
Summary
With the New Year firmly underway, I hope you’re feeling more optimistic than you have been for a while but, if you are not, hopefully its clear from what we’ve covered here, that is also completely okay too.
As we are unlikely to ever return fully to the previous “normal”, we’ll need to continue balancing a work and home life that are frequently in the same place and has been difficult for many of us.
The uncertainness of a competitive market and continued pressure to deliver can be very stressful, and sometimes result in mental and physical symptoms and can in some circumstances lead to “burn-out”.
As the pandemic continues to be a part of our lives (but hopefully lesser so), it is increasingly important to focus on ways to look after our own mental health, as well as supporting those around us – whether they are family, friends of work colleagues.
Dr Geraint Evans is a personal development coach and the author of Do One Thing (Pearson, £12.99) on sale now. Learn more about his work at www.drgeraintevans.com