15 Minutes a Day of Self-Care for Business Owners

Business Owners, Solopreneurs and Entrepreneurs, whatever role you fill, your day is full.

It could be working in the business doing day-to-day operations, managing emails, and doing the bookkeeping or working on the business where you are goal setting, meeting clients, forecasting, and doing sales. With all the tasks on your plate, your self-care is usually the first thing to be put on the back burner.

When you find your mental health declining or if you are having a difficult time during your day, here are 10 tips to turn your day around.

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Before I go into detail on each one, I want to mention that I am not a dietician, a counsellor or a guru. I have however utilized each of these steps and spent some time over the past 10 years trialling each for myself. These are what works for me, but what works for you will be unique to you. Give yourself time and grace to find what works for you.

Here are 10 self-care tips that you can do in 15 minutes or less. If you can’t justify taking 15 minutes for your health, book a call with VEA to start delegating tasks.

 

1. Eat a Healthy Snack

I have gone through seasons of eating terribly and have worked on bringing the right foods into our home. Instead of ramen for a snack, I cut up veggies for the whole week on Sunday night. It takes 15 minutes to cut them up and gives a healthy option to reach for when that impulse for convenient junk food comes in.

2. Call a Friend

Whether you are having a hard hour, day, or season, having a trusted friend or friends you can call is one of the fastest ways to turn it around.

3. Read

As much as we share our favourite business books this might be the time to pick up something else. Self-help or fiction books can take you away from being “on” all the time. If you are like me and have a hard time thinking about anything but work, these two genres will help you disconnect.

4. Go Outside

Nature bathing always works for me. But, to keep it short and sweet a walk around the block without my phone gives me time to breathe and jolts me back into productivity mode. Another favourite of mine is sitting on the patio with a cup of coffee or taking a few shots on the basketball hoop.

5. Meditate

Get away from electronics and find a quiet place to meditate. If you need your phone for a guided meditation set it to “do not disturb” and give yourself time to rest and reset.

6. Nap

My personal favourite and something I consider myself an expert in is power naps. When I was younger, I used to lie down and wait for my body to wake me up. This led to that confused wake-up where I didn’t know where I was or what time it was. Followed by the feeling of grogginess and not sleeping well at night, creating a cycle of naps, and not sleeping at night. When I started setting alarms, I found my perfect nap window of 13-16 minutes. I wake up feeling recharged and energized.

7. Journal

If your mind is circling with the same thoughts, get it out and onto paper. This has always helped me process my thoughts and change my mindset from problems to looking for solutions.

8. Exercise

I had a great exercise routine, then I had kids. It has taken me a long time to find a routine that works for this stage of life. Currently, it is 3 times a week after the kids go to bed and I am only at the gym for 30-50 minutes, but I am still seeing less stress and big body composition changes.

9. Deep Breathing

If you’re stressed and you know it take a breath. *Clap, clap* Slowing down your heart rate brings your body back to a calm state and away from anxious thoughts. This is another way of taking 15 minutes to slow down so when I get back to work, I am more productive than trying to force myself to battle through the stress.

10. Go For a Walk

This goes back to going outside as mentioned above but a big piece of removing yourself from work and resetting with some fresh air.

 

Conclusion:

As you can tell, most of these activities are meant to be a quick reset. By removing yourself from your current state or task and making a healthy choice for yourself will help clear your head. Allowing you to step back into work refreshed, recharged, and motivated. If you are facing a larger issue that can’t be resolved with a reset or break, find a trusted friend or counsellor to begin dealing with the bigger issue at hand. Being in business for yourself is rewarding but can lead to overwhelm, stress, burnout, anxiety, depression and/or trauma that can be avoided.

What is your plan of attack to prioritize your health? Write it down, share it with a friend and get started. But remember to give yourself time and grace to find what works for you.

 

Derek Burbidge
Manager of Sales & Marketing

Work/Life Balance Resources (Part 5/5)

Work/Life Balance Resources (Part 5/5)

Our past 4 days have hopefully brought you tons of value and a better perspective on what “work/life balance” looks like for you. Here are a few more internal & external resources to help you out because we do not profess to have it all figured out.