Veja como você pode infundir autorreflexão e atenção plena em sua rotina diária para equilibrar a vida pessoal e profissional.

Begin each day with a few minutes of mindful breathing or meditation to set a calm tone. Define your goals and priorities for the day to stay focused and purposeful. Incorporate short, mindful breaks throughout your workday to refresh and refocus. Reflect on things you’re grateful for to foster a positive mindset. Spend a few minutes each evening reviewing your day, acknowledging accomplishments, and identifying areas for improvement. Use mindful breathing or short meditation to transition between work and personal time, maintaining a clear boundary. Include physical activities in your routine to enhance both physical and mental well-being. Spend time outdoors to reconnect with yourself and the environment.

Love this. I was never a morning person but once you get a taste for the increased productivity, enhanced mood, and general sense of wellbeing just from going to bed early and waking up early, it's hard to imagine doing things any other way. Morning pages are a must for me. It's something I learned from a book called The Artist's Way by Julia Cameron. The idea is that you write for a minimum of 3 pages. While this may seem excessive, I have gotten alot out of the practice. You'll be amazed at the thoughts that manifest towards the end.

Starting your morning with a healthy routine is a game changer. People who get up early, go for a morning walk, write a journal, do some yoga stay active whole day. It keeps your mind enthusiastic and vigilant.

Mindful breaks won't only help you prevent burnout, but they will also help you increase your efficiency. Mindful breaks will help you come up with fresh and innovative ideas, which wouldn't have been possible otherwise. So, remember, even if you are a workaholic, taking mindful breaks is a part of your job, regardless of everything.

When people came to speak with me, I always made it a habit NOT to multitask. Instead, I would give them my full, undivided attention. I’d remove my reading glasses, turn away from my computer, face them fully, and invite them to sit in my (very comfortable) visitor’s chair. Rather than considering my response, I’d focus on paraphrasing what they were saying. Sometimes I’d respond by saying, Let me see if I’m correctly understanding what you’re telling me. Then I’d paraphrase what I think I just heard. When we get to the point where they say, Yes – that’s it! Or, Yes, You’ve got it! I’ve just established a connection because they realized they have been heard AND understood. That builds trust. From that point, we can move forward.

Feeling pulled in a million directions? Intentional listening can be your secret weapon for finding balance. Instead of just hearing, practice truly listening – to your colleagues, your loved ones, and most importantly, yourself. Morning Check-In: Before diving into emails, take 5 minutes to observe your thoughts and feelings. What do you need today? Active Meeting Mode: Put the phone away, make eye contact, and truly focus on the speaker. You'll be amazed at how much you absorb. Evening Reflection: Before bed, take 5 minutes to journal or simply think about your day. What went well? What could have been better?

Your evening routine is as much important as morning is. An evening routine is crucial for a healthy work-life balance as it allows for relaxation, unwinding, and mental preparation for the next day. By incorporating activities such as exercise, mindfulness, and quality time with loved ones, an evening routine can help reduce stress and improve overall well-being.

If you are someone who often gets accosted by thoughts of worry or rumination, consider investing in a worry journal! I always keep a little notebook with me for those moments where my head is abuzz with nagging, unhelpful thoughts. I often try to then reframe these thoughts into their positive counterparts. This helps gain some perspective.