Make sleep a top priority, as all other aspects of well-being are dependent on it; develop routines to help you reset after bad nights or irregular sleep patterns.
Understand that self-care doesn’t require perfection; instead, focus on making small, continuous additions and adaptations, as even imperfect attempts are valuable and accumulate over time.
Shift your mindset from striving for perfection to striving for excellence, which means maximizing the resources and capacity you have on any given day, even if it’s only 30%.
Practice radical acceptance by honestly assessing your current state and limitations, acknowledging what you can realistically do today, and being okay with that level of effort.
Reframe your perception of stress by asking if it is enhancing, which can help you utilize it to adapt, persist through challenges, and potentially grow stronger.
Reflect on and identify your ’true north’ or core purpose in your work or life, ensuring it extends beyond mere achievement to include being a good person or supporting others.
Be okay with asking for help and taking breaks, as this vulnerability is crucial for your own well-being and allows you to take better care of yourself ahead of time.
Actively seek out someone you can trust and relate to, inside or outside your field, to discuss challenges and gain input, as this social connection is vital for managing stress.
Intentionally surround yourself with people who bring you joy and energy, particularly during difficult times, and set boundaries with those who tend to deplete your energy.
Integrate daily physical activity into your routine, not primarily for peak fitness, but as an asset to set a positive tone for the day, fuel your body and brain, and feel good.
Approach sleep by giving your body and brain adequate time to wind down, creating a ’landing’ routine (e.g., warm showers, dark/cool room, no screens) rather than expecting instant sleep.
Understand that coaching (or any instructional role) is primarily about working with people, requiring self-awareness and being in tune with those you’re leading, listening to their feedback.
Develop acute self-awareness and be deeply attuned to the people you work with, listening to feedback to know precisely when to push, pull back, change tactics, or allow for rest days.
Delegate tasks and ask for help to empower others, make them feel valued, and develop a stronger support system around you, preventing system breakdown.
Adopt an individualized approach to interaction by treating others the way they would like to be treated, rather than how you would like to be treated, to foster deeper understanding.
Consciously celebrate not only your ultimate goals and wins but also the entire journey, the hard work, and the smaller accomplishments along the way, giving yourself credit for the effort.
Deliberately integrate elements of ‘play’ into your work and learning, allowing for experimentation, fun, and freedom to discover new things, which can prevent burnout and enhance intrinsic motivation.