Time to Look After your Wellbeing | by Janine White

We may talk a lot about wellbeing, but what does looking after ourselves actually look like? Chances are you are already practising self-care in various ways. It can often feel challenging, however, to feel like we have enough time to build these practices into and around our workday. Recognising that some roles offer more flexibility than others, here are some ways to think about your own wellbeing and take ownership over how you prioritise your self-care.

To start, I invite you to pause and take a deep breath. Then reflect on the following related questions:

• What do you do to look after your wellbeing?
• When do you practise self-care?

Much of our ability to act on what we know is good for us relates to how we think about time and how we use it. Our bodies operate in cycles, and we are not meant to always operate at full capacity. There are certain times when we have more or less energy. By becoming more aware of our rhythms and recognising what we need at different times of the day, week, month, and year, we can carve out the time to look after ourselves, both within and beyond the workday.
 

Throughout the Day
Our daily needs include nutritious food, regular breaks, movement, and sleep. Throughout the workday, also think about how you set yourself up so that you’re comfortable at your desk, sitting in a good chair, on an exercise ball, or working at a standing desk (an ironing board can be an inexpensive and accessible alternative). Then block out time throughout the workday for much-needed breaks. Maybe you go on a lunchtime walk, especially important to ensure you catch the daylight during the shorter winter days, or you enjoy a healthy meal.

During the Week
A full-time work week demands a lot of our time and energy, so how do we keep ourselves going from Monday to Friday? Whether you work completely remotely, you’re office-based, or have a hybrid set-up, think about how you can plan your week so that you work with your energy levels. Perhaps you prioritise going into your office for a change of scene or connection with your colleagues, particularly if you’re more extroverted and derive energy from working with others. If you have the option, the end of the week might be a better time to slow down and work from home. It’s also important to ensure you make time for your personal relationships and recharge with friends and family to find some balance between your professional life and personal time.

On a Monthly Basis
It can be helpful to think about our monthly rhythms, as our workload and energy levels will fluctuate, and periods of intensity may not coincide with feeling our most energised. Think about how you manage your workload, and if you can, set your schedule so that you can maximise the times when you are at your peak and slow down when you might need more rest. We can manage our time in a way that nurtures our wellbeing by setting healthy boundaries. In a work context, this requires awareness both of our responsibilities and our ability to deliver, as well as communication skills to set appropriate expectations with those to whom we are accountable. You may have more control over this than you think, and sometimes a conversation is the most important first step.

Over the Year
You’ll have peaks and troughs with workload and energy levels throughout the year as well. Think about how you plan your time on and off so that you can meet your needs in certain periods and seasons. If you’re affected seasonally by the darker, colder days, can you travel to warmer places in the winter months? Perhaps working remotely from a sunnier location is an option. Time off over the summer months is also an opportunity to slow down and recharge.

Even if some of these steps seem out of reach, I encourage you to reflect and build awareness of your needs and the steps you already take to honour them. These actions take time and sometimes cost money as well, so perhaps you can see them as an investment in yourself.
Finding balance in our days and throughout the weeks, months and years enables us to feel resourced and show up in our lives in a sustainable way. You can’t pour from an empty cup, so how do you already make time to fill yours? You are worth the investment, and these activities also benefit our relationships, our work, and our life in general.
 
Janine White is a Project Management coach on the Business Transformation Team at Multiverse. She has taught yoga and meditation for the last 10 years and is involved in wellbeing initiatives at Multiverse.