by Solveig Eitungjerde
The reality for many driven women in careers and business is that juggling everything often leaves you feeling like you’re running on empty. But it’s not about constantly draining yourself; it’s about finding a lasting balance that supports your well-being.
In this article, you´ll get practical tips to help you manage your energy, set healthy boundaries, and make feeling good a regular part of your busy schedule.
Keeping Your Energy Up
Think of your energy like the fuel in your car. If it runs out, you can’t go anywhere. Here are some easy ways to keep your tank full:
- Quick Energy Boosts: Instead of pushing through when you’re tired, take short breaks. Stand up, stretch a little, take a few deep breaths, or just look away from your screen for a minute. Try to do this every hour – it’s like a mini-reset for your brain. For example, if you’ve been writing emails for an hour, get up and walk to the kitchen to grab a glass of fresh water.
- Focus Time: Picture your day as having specific slots for different things. Schedule blocks of time to really concentrate on important tasks, like “10 AM – 11:30 AM: Work on the presentation.” This helps you avoid getting distracted and lets you use your best energy for what matters most.
- Fuel Your Body Well: What you eat is like the gas you put in your car. Cheap gas might get you going for a bit, but it won’t keep you running well for long. Focus on healthy foods like fruits, vegetables, and lean protein to have steady energy throughout the day. For example, instead of grabbing a candy bar for a snack, try some yogurt and berries.
- Move Your Body a Little: Even a little bit of exercise can wake you up. Think of it like shaking off sleepiness. A quick walk during lunch or putting on some music and dancing for a few minutes can lift your mood and give you more energy. Find something you enjoy and try to do it most days.
Protecting Your Time and Yourself
Learning to say “no” is like putting up a fence around your time and energy. It helps prevent you from getting overwhelmed. Here´s how you can go about it:
- Know What Really Matters: Figure out what’s truly important to you, both at work and in your personal life. This helps you decide where to spend your time and what you might need to say “no” to. For example, if spending your evenings with family is a top priority, you might need to decline a late afternoon work session that isn’t absolutely essential.
- Speak Up Clearly: Don’t be afraid to politely tell people what your limits are. Whether it’s letting someone know you can’t take on another project right now or that you’ll only answer emails during certain hours, clear communication helps avoid problems. For example, instead of just saying “maybe” when asked to do something you don’t have time for, try saying, “Thanks for the offer, but my schedule is pretty full at the moment.”
- Build in Breathing Room: Think of your schedule like packing a suitcase. If you stuff everything in tightly, it might burst. Leave some extra time between meetings and tasks. This gives you a chance to switch gears, catch up, or just take a breath before moving on.
- Unplug from Work: Imagine work as a light switch – you need to turn it off sometimes to recharge. Set specific times when you’re completely done with work emails and tasks. This could be during dinner or on weekends. This “digital detox” helps you truly relax and focus on other parts of your life.
Making Feeling Good a Priority
Taking care of yourself isn’t just something you “should do”; it’s as important as the work you do. Try creating a daily routine to make these habits a regular part of your day:
- Get Good Sleep: Aim for 7-9 hours of quality sleep each night. Think of sleep as charging your phone overnight. A regular bedtime routine, like reading a book or taking a warm bath, can help you sleep better.
- Quiet Your Mind for a Bit: Even a few minutes of calm can make a big difference. Try focusing on your breathing for a minute or two, or take a walk in nature. It’s like hitting the pause button on a busy day.
- Connect with People You Care About: Your friends and family are like your support team. Make time for them. Talking, laughing, and sharing experiences help you feel good and less alone.
- Be Kind to Yourself: Everyone makes mistakes or has tough days. Treat yourself like you would a good friend. Recognize your efforts and be understanding when things don’t go perfectly.
Taking charge of your day and finding balance is a journey, not a quick fix. By making these simple changes, you can create a more sustainable and enjoyable life where you excel in both your work and your personal life. Remember, looking after yourself is the smartest thing you can do for your well-being.
Solveig Eitungjerde is a certified health coach who helps women who juggle that never-ending to-do list while wanting to be present and productive – manage their time and energy, avoid burnout, and make space for what truly matters. Through personalized coaching, she helps her clients design a life with a better work-life balance. If you´d like more practical tips to protect your time and energy, you can join her free 3-day mini audio course, “Balance Work, Entrepreneurship & Fun: 3 Days to More Time & No More Burnout,”. Connect with Solveig on Instagram, email her at [email protected]