Written by Vanessa Werner, Personal Coach
Vanessa Werner is a distinguished leader in the fields of fitness and nutrition, known for her ability to develop strategies that seamlessly align ambitious life goals with her management career. Over the past two decades, she has leveraged her expertise to guide over 200 individuals and leadership teams helping them increase their energy levels, strength, and balance.
In today's fast-paced business world, maintaining energy and focus as the holidays approach can be a real challenge. I myself have experienced that the last days before vacations are particularly exhausting, making one feel truly vacation-ready. Therefore, I would like to share some actionable steps to keep you motivated and efficient as you count down to your well-deserved break.
Exercise as stress relief
Modern work often involves mental strain, but our bodies are built to relieve stress through physical activity. Taking a quick walk, a brief run, or dancing to your favorite music can work wonders. Physical movement not only reduces stress levels but also provides new energy and mental clarity.
Physical activity also increases blood flow to the brain, which can enhance cognitive function and creativity. After a workout, you might find that you can think more clearly, solve problems more effectively, and generate innovative ideas more easily. This cognitive boost is particularly beneficial during periods of high work demands, as it can help you stay sharp and focused.
Integrate small movements into your day
If extended workouts aren't feasible, incorporate small movement breaks into your day: stand up more often, stretch, or do simple exercises at your desk. These mini-breaks enhance blood circulation and provide a refreshing interruption to your work routine.
Also consider integrating walking meetings into your schedule. Instead of sitting in a conference room, take your meetings outside or around the office. This practice not only promotes physical activity but also fosters a more dynamic and engaging environment for discussions. Walking meetings can lead to more creative ideas and better problem-solving while keeping everyone physically active.
These simple strategies ensure that even the busiest schedules include essential opportunities for physical activity and stress relief.
To-do lists and journaling
When your mind is cluttered with thoughts and tasks, concentration and productivity suffer. Write down important thoughts and tasks. To-do lists and journaling are simple yet effective methods to clear your mind. By writing things down, you ensure nothing is forgotten and you can better focus on the task at hand. (also see brainz article)
A "not-to-do list" can be equally helpful. Identify tasks or activities that drain your energy or are not urgent and avoid them. This practice helps you focus on what truly matters to you. It’s a powerful way to streamline your efforts and concentrate on high-impact activities.
It is also okay to accept that not everything needs to be finished before your vacation. Prioritize essential tasks and delegate or postpone others that can wait. This acceptance can alleviate pressure and reduce stress, making it easier to maintain a healthy work-life balance. Understanding that it's impossible to do everything allows you to focus on what’s most important and leave the rest for when you return refreshed and recharged.
Evening rituals for better sleep
Writing down thoughts and tasks in the evening helps conclude the day and calm the mind. A brief journal entry or a list of the day’s successes and challenges can help organize thoughts and lead to a peaceful evening.
Before bed, take a few moments to set intentions for the next day. Identify key tasks or goals you wish to accomplish. This proactive approach can reduce nighttime anxiety about unfinished work and help you wake up with a clear plan, contributing to a more restful sleep.
Spend time outdoors
Nature offers a perfect way to calm the mind and recharge. A walk in the woods, by a lake, or in a park can be incredibly rejuvenating. The natural colors and sounds have a soothing effect and help clear your head.
Even if you have a busy schedule, there are practical ways to incorporate nature into your daily routine. Take your lunch break outside, hold meetings in a park, or start your day with a morning walk. If getting outside is challenging, bring nature indoors with plants, natural light, and nature sounds. These small changes can make a significant difference in your overall well-being and ability to cope with work stress. By making a conscious effort to spend more time outdoors, you can reap the physical, mental, and emotional benefits that nature offers.
Breathing exercises and meditation strategies
Breathing exercises and short meditation sessions are effective ways to quickly find calm and relaxation. Just a few minutes of conscious breathing can lower stress levels and improve concentration. Sometimes it can be difficult to take some time to do some breathing exercises, especially when there's a lot to do, but only taking a few deep breaths is already a good start.
Regular practice of breathing exercises and meditation offers benefits beyond immediate relaxation (also see brainz article). Over time, these practices can lower blood pressure, improve heart health, and boost the immune system. They also enhance emotional resilience, making it easier to handle daily stresses and challenges with a balanced and calm mindset.
Networking and exchange
Utilize your professional network and seek exchange with colleagues and like-minded individuals. Often, conversations and sharing experiences help gain new perspectives and feel less alone in facing challenges. However, it's essential to choose your surroundings carefully. Being part of a network where everyone complains about their workload can amplify stress and create a negative atmosphere.
Instead, seek out a community of positive, proactive individuals who focus on strategies to stay energized and productive. Surrounding yourself with people who believe in taking action and maintaining a healthy work-life balance can help shift your mindset. In such an environment, people don’t see stress as an inevitable part of work that must be endured until the next vacation. They adopt and share practical approaches to stay motivated and manage stress effectively.
Changing your mindset and fostering a supportive, positive network is particularly important for leaders. Leading by example, they can cultivate a new reality where maintaining energy and focus is prioritized, and stress is managed proactively. This not only benefits the leaders themselves but also sets a healthy precedent for their teams, promoting a culture of well-being and productivity.
Accept support
Don’t hesitate to accept support from colleagues, family, or professional coaches. Accepting help is not a sign of weakness but an important step to remain healthy and productive in the long run.
Encouraging a supportive work environment can significantly benefit your mental and physical well-being. When you foster a culture where seeking help is normalized, you and your colleagues are more likely to thrive. This supportive atmosphere can lead to improved team collaboration, increased morale, and higher productivity.
Small steps to big recovery
The time until your vacation can be long and exhausting, but with the right strategies and small, actionable steps, you can successfully manage this period. Physical activity, organizing and releasing thoughts, nature experiences, relaxation techniques, and social support are key to persevering and preparing for your vacation. Take this time for yourself – your health and productivity will thank you.
For more tips and personal strategies on maintaining fitness and high energy levels throughout the year, feel free to contact me. Together, we’ll find the best methods to enhance your health and ease in your daily work life. Additionally, you can visit my website for more details on staying active and healthy in a demanding work environment.
Vanessa Werner, Personal Coach
Vanessa Werner is a distinguished leader in the fields of fitness and nutrition, known for her ability to develop strategies that seamlessly align ambitious life goals with her management career. Over the past two decades, she has leveraged her expertise to guide over 200 individuals and leadership teams helping them increase their energy levels, strength, and balance. Her signature program, "Feel Your Power", empowers purpose-driven leaders to discover their body as a beautiful powerhouse, creating a solid foundation for their authentic and contemporary approach to (self) leadership. Vanessa resides in Germany and southern France with her husband, dogs and horses, living her career and life to the fullest.
