6 Self-Care Tips For Entrepreneurs
As an entrepreneur, it’s easy to be swept up in your to-do list only to realize that you’ve been grinding for 14 hours straight on nothing but five cups of coffee and a granola bar. Here are 6 practical self-care tips that you can incorporate into your work day to improve focus and productivity while nourishing your mind and body. (No crystals or yoga pants required.)
1. Take a break.
According to a Harvard Business Review study, the brain operates optimally when it “toggles between focus and unfocus.” Why? Because when you unfocus, you engage a brain circuit called the “default mode network,” which is attributed to “self-awareness, a sense of personal relevance,” and an overall refreshing of the brain. Though we all have different concentration spans, it is generally recommended that you take a 5-minute break per every 30-45 minutes.
2. Minimize distractions.
Did you know that it can take up to 23 minutes to regain focus after a distraction? This obviously inhibits your productivity, but it can also cause major strain on your physical and mental well-being because you spend most of your energy trying to find focus (hello, ten cups of coffee!) and not on the actual task at hand. Put your phone away and close that inbox tab during important tasks. Your brain will thank you.
3. Prep your lunch.
While there’s no shortage of health-conscious meal delivery services nowadays, there’s nothing cheaper and healthier than a home-cooked meal. Your body craves consistency, and there’s nothing more consistent than a meal prepped in bulk with known ingredients. We love filling up our Monbento bento boxes with steamed vegetables and whole grains like rice or quinoa.
4. Establish a “no-screen time” before bed.
Ever get your 8 hours of sleep, only to feel groggy and fatigued the next morning? Improve your sleep quality by establishing a “no-screen time” before bed. According to a study by Dr. Seiji Nishino, the head of the Sleep and Circadian Neurobiology Lab at Stanford University, the stimulation we get from looking at our screens stimulates the brain and maintains a certain level of wakefulness after the initial trigger. Whether it be a half hour or five minutes, allowing your brain to ease into sleep will dramatically improve your sleep quality.
5. Embrace menial tasks.
Interestingly, menial but relaxing tasks like showering, exercising or driving home actually trigger dopamine, a hormone linked with creativity, and invites subconscious thoughts to surface in the mind. Embrace these moments. We like to use aroma products or invigorating music to keep the dopamine rush going.
6. Go outside.
We know we’ve brought this up before, but there’s a reason why – sunshine and greenery are naturally uplifting and according to some studies, improve short term memory by 20%! You don’t have to spend an afternoon in a sun-dappled forest to glean the benefits of the great outdoors. Utilize your lunch break to step out for a breath of fresh air.