How High-Performing Executives Make Time for Personal Wellness
Executive Performance and Wellness. The relentless demands of executive life can take a toll on well-being. But high-performing leaders prioritise personal wellness for peak performance and a fulfilling life. Learn their secrets and incorporate these strategies into your routine.
Introduction
In the demanding world of executive leadership, the pressure to perform is constant. Long hours, heavy workloads, and constant decision-making can leave executives feeling burnt out, stressed, and depleted. Yet, the most successful leaders understand that prioritising personal wellness is not a sign of weakness – it’s the key to sustained high performance and overall wellbeing.
Setting Realistic Goals for Sustainable Success
High-performing executives set ambitious goals, but they also ensure those goals are realistic and achievable within a set timeframe. Unrealistic expectations lead to frustration, stress, and disappointment. Instead, break down large goals into smaller, manageable steps. Celebrate your progress along the way, and don’t be afraid to delegate or outsource tasks. This frees up valuable time and energy for more strategic or creative work.
Wellness CoachingSchedule Self-Care: It’s Not a Luxury, It’s a Necessity
Don’t wait for a convenient time to prioritise your wellbeing – it might never come. Schedule your wellness activities in your calendar, just like any important meeting. Whether it’s a daily workout, a midday meditation session, a relaxing massage, or engaging in a fulfilling hobby, block out specific time for yourself and stick to it. Utilize reminders or wellness apps to stay on track and avoid distractions.
Boundaries: Protecting Your Time and Energy
Executives often feel pressure to be constantly available – to clients, colleagues, and stakeholders. However, this constant “on” state takes a toll on well-being and relationships. Establish healthy boundaries and communicate them clearly. Set specific work hours for checking emails, calls, and messages. Turn off notifications outside of these hours. Learn to say no to requests that don’t align with your priorities and values.
The Power of Support: Building Your Wellness Network
You don’t have to navigate leadership challenges alone. Seek support from your family, friends, mentors, coaches, or peers who can offer valuable advice, feedback, encouragement, and accountability. Consider joining or creating a network of other executives who understand the unique challenges and aspirations of your role. Connecting with like-minded individuals fosters a sense of community, reduces stress, boosts confidence, and provides opportunities to learn from shared experiences.
The Science Behind Prioritising Wellness
Research shows a clear connection between personal wellbeing and leadership effectiveness. A study (Grant & Hofmann, 2011, Well-being and Leadership) published in the Journal of Personality and Social Psychology found that leaders who reported higher levels of well-being were rated as more inspiring, empathetic, and decisive by their teams. Additionally, a studyby Harvard Business Review found that executives who prioritise wellbeing experience a range of benefits, including improved decision-making, increased creativity, and stronger relationships with employees.
Beyond the Basics: Exploring Different Wellness Practices
While the core strategies mentioned above are essential, there’s a whole world of wellness practices waiting to be explored. Here are a few additional ideas to consider:
- Mindfulness and Meditation: Mindfulness practices like meditation can help reduce stress, improve focus, and enhance emotional regulation. There are numerous guided meditations available online and in apps, making it easier than ever to incorporate mindfulness into your day.
- Sleep Optimization: Sleep deprivation can have a significant impact on cognitive function, mood, and overall health. Aim for 7-8 hours of quality sleep each night, and establish a consistent sleep schedule to regulate your circadian rhythm.
- Nutritional Choices: Fuel your body with nutritious foods to optimize energy levels and brain function. Focus on consuming plenty of fruits, vegetables, whole grains, and lean protein while limiting processed foods and sugary drinks.
- Exercise and Movement: Regular physical activity is a cornerstone of wellbeing. Engage in activities you enjoy, whether it’s a brisk walk, a gym workout, a yoga class, or a team sport. Aim for at least 30 minutes of moderate-intensity exercise most days of the week [^6].
Wellness-Focused Leaders
- Indra Nooyi, former CEO of PepsiCo: A champion of work-life balance, Nooyi implemented flexible work arrangements and encouraged employees to prioritize their wellbeing. She was known for leaving the office early most evenings to spend time with family and for getting enough sleep to be sharp for the next day.
- Darren Walker, President of the Ford Foundation: Darren Walker is a strong advocate for mindfulness and meditation. He even integrated mindfulness training programs into leadership development initiatives at the Ford Foundation.
- Mary Barra, CEO of General Motors: Mary Barra emphasises the importance of sleep for peak performance. She encourages employees to disconnect after work hours and prioritizes getting a good night’s sleep herself.
Tips for Busy Executives to Prioritise Wellness
Even with demanding schedules, there are steps busy executives can take to prioritise their wellbeing:
- Start small: Big changes can be overwhelming. Begin by incorporating small, manageable wellness practices into your routine. Start with a 10-minute daily walk or a short meditation session. Gradually increase the duration or intensity as it becomes easier.
- Find an accountability partner: Enlist a friend, colleague, or coach to support your wellness goals. Share your goals with them and check in regularly to stay motivated.
- Embrace technology: There are numerous apps and wearables available to help you track your sleep, schedule workouts, and practice mindfulness. Utilize these tools to simplify your wellness journey.
- Lead by example: When you prioritise your wellbeing, it sends a powerful message to your employees. It demonstrates that it’s possible to be successful while taking care of yourself.
Conclusion: Investing in Yourself is Investing in Your Success
Prioritising personal wellness is not a sign of weakness; it’s a sign of strength and self-awareness. By taking care of your physical and mental well-being, you’ll be better equipped to handle the demands of executive leadership. You’ll be more inspiring, decisive, and effective in your role. Remember, a healthy and balanced executive is a high-performing executive.
Tag Words: executive health, leadership wellness, stress management for executives, work-life balance for executives
