Self-Care for Success
“Love for self, and taking care of self, is a revolutionary act.”
–Common
The keynote speaker at our recent Vision 2024 Conference, Grammy-award winning music artist and NYT Bestselling author Common, said that he believes this quotation true because by loving and taking care of yourself, you’ll be a better person for the people in your life, whether they are your family, friends, or coworkers. But beyond being a better person for others, it’s our responsibility to take care of ourselves because no one else can give you quite what you can give yourself.
In his new book, And Then We Rise, Common breaks down his journey to wellness into four sections—the food, the body, the mind, and the soul. For word count’s sake, let’s look at those first two sections to give some ideas about how HR can help themselves feel their best daily. After all, making sweeping changes is a complex and daunting task, but trying to do something small for yourself each day can make all the difference.
Focusing on Food and Nutrition
We’re not here to tell you what to eat, but it’s important to figure out what works for you. If you’ve felt sluggish in the morning or early afternoon, it’s probably a good idea to analyze that. More than just food and drink contribute to our energy levels, but if you’re not eating the right foods at the right time and staying properly hydrated, you’re likely to be fighting an uphill battle.
Check out this dietitian’s dos and don’ts of eating for energy if you’re looking for ideas on how to feel your best throughout the day. To check in on how you’re feeling on a day-to-day basis, consider keeping a food journal to track your intake and energy levels. Or, check out these six food journaling apps if that’s more your speed.
For some morning energy supplied by something other than your coffee, check out some ideas from Good Housekeeping that will help you feel fueled and ready for the day. And if you’re more interested in sprucing up your lunches, check out this list of lunches from Tasty.
Really, this journey is about experimentation and finding out what works for you. But the one nonnegotiable is hydrating. The U.S. National Academies of Sciences, Engineering, and Medicine determined that adults should drink between 92 oz. (2.7 liters) and 124 oz. (3.7 liters) depending on various factors.
Taking care of your body
Working at a desk all day should be easy on you, right? It’s not really that simple. While you’re not physically laboring, you are putting stress on different parts of your body, especially when you aren’t taking adequate breaks to move your body.
Here are three quick things to consider the next time you feel sore after a long day at your desk.
How are my desk and chair set up? Sitting at a desk for long hours can be difficult for your body. When thinking about your desk and chair setup, first consider your legs. Are your feet flat on the floor? If not, try adjusting your chair so your feet rest there naturally. You could also use a footrest to achieve this position if your desk is too high. Another rule of thumb for good positioning is to ensure your thighs are parallel to the floor. By getting your legs in a good position, you’re setting the rest of your body up for success. Check out this Mayo Clinic guide on office ergonomics for more tips.
Why is my neck sore? Well, it’s likely tension neck syndrome (TNS). TNS can occur when the neck and upper shoulders are held in an awkward or unnatural position for a long period of time – like crooking your neck at your third monitor or sitting hunched over staring at your laptop. Posture is difficult to improve because it takes consistent monitoring but improving it can have a vast impact on your quality of life now and as you age. If you struggle with your posture, consider downloading a reminder app that can send you a push notification every 30 minutes to remind you to adjust your posture.
How often did you move? It’s hard to stretch or do other exercises throughout your workday. Naturally, when you get a break, you’d likely rather take a break than do some stretching. Still, it’s good to have some stretches and exercises in your arsenal that you can turn to if you feel stiff or sore. Check out this list from Healthline that includes demonstration videos.
The Process of Self-care
Self-care is a never-ending journey. We will all have up and down days and understanding and taking that to heart might help make those down days a little easier. Hopefully, by focusing on one or two of these tips you can give yourself a small leg up on who you were yesterday. Good luck on your self-care journey.
