You're starting a new role or team. How can you adapt your self-care routine for success?

In the past whenever i have taken a new role i would firstly take notes of the new responsibilities, working hours, and team dynamics to be aligned with the demands of my new role. I would engage in talking with colleagues to inspire each other, but also establish clear boundaries between work and personal time and most important leave work at work place otherwise you will not get the energy needed for your next day. If you manage to create positive social connections at work this can enhance your well-being and help you feel more supported. And at last love what you are doing and lead by a place of trust and passion, with this you will never feel burned out but rather dancing to its rhythm with ease.

To adapt your self-care routine effectively, start by evaluating your personal priorities in light of your new circumstances. Identify the aspects of your well-being that are most important to you, such as mental clarity, physical health, or emotional balance. Consider how your new role or responsibilities might impact these priorities. For instance, if the new position requires more travel, you might need to prioritize rest and recovery. Understanding these priorities allows you to create a tailored self-care plan that aligns with your lifestyle changes and ensures you remain grounded and balanced amidst new demands.

I have a personal 10 tips which always have kept me grounded - practical and simple: 1. Prioritize sleep for mental clarity 2. Set clear boundaries to manage work-life balance 3. Stay hydrated for energy 4. Plan daily exercise to reduce stress 5. Eat balanced meals to stay focused 6. Schedule regular breaks to recharge 7. Practice mindfulness for mental well-being 8. Seek support when needed 9. Reflect on daily achievements to stay motivated 10. Keep learning for continuous growth

One thing I have found helpful is to ensure that you adhere to the basics. Developing a solid sleep routine, a focus on your health, and a spiritual foundation work wonders when facing anxiety from a new role. After some time in the role, document what you determine to be essentials for the role, and from that, make the relevant adjustments to your self care process. This could look like ensuring a hard boundary for stopping work to ensure your sleep routine is optimal, as working harder and longer hours is detrimental to your health. If there is flexibility in the role, such as being remote/hybrid, use that to fit in more time for your health or relaxation in order for you to feel your best.

Setting boundaries is crucial, but communicating them effectively is just as important. In your new role, make sure to clearly articulate your limits to your team and supervisors. This could involve letting your colleagues know your availability, specifying times when you prefer not to be disturbed, or defining how and when you can be reached after hours. Open communication about your boundaries not only helps others understand and respect your needs but also fosters a work environment built on mutual respect and understanding. When your boundaries are communicated clearly, it becomes easier to uphold them, ensuring you maintain a healthy work-life balance and avoid overextending yourself.

If you don’t set and respect your own boundaries, why should anyone else? When starting a new role, re-examine your non-negotiables list (granted, it makes sense for your role). For example, in a 9-5, you can’t set a boundary that you will end work at 4. But you can set a boundary where you turn off notifications after logging off. People respect people who have clear boundaries.

I love the idea of flexibility in relation to boundaries. My dedicated family time might change day to day. I might need to be home for a hockey game at 3pm on a Tuesday, but not until 5:30 on Thursday for dinner. I also might need to work later on certain days (or start earlier), while on other days the work load is less and it's not necessary. I don't mind working at 6pm if I need to when I have the freedom to duck out early at 3pm the day before for a school concert. Autonomy over your schedule is important. Look into the glass ball theory. Know where those are and make a plan based on those precious and breakable juggling props.

Lay out clear working hours and stick to them If you work from home, create a separate workspace. Figure out how to express no to undertakings outside your obligations Impart your limits obviously to associates and bosses Use innovation for your potential benefit

This can be a difficult one to navigate in a new role, as you want to prove yourself. But you will be of no use to anyone if you burn yourself out early. Clearly define what is important to your work-life balance, this could be a gym class, a walk on the beach, time to collect the kids from school, and ensure you schedule time to do it. Have a separate workspace in your house that you can walk away from in the evening, and turn off notifications on your phone and email out of hours.

Create a physical daily routine on paper, which ideally looks like a large post it note, or whiteboard in a visible space. Live by your morning routine, versus feelings, when you start your day and your work life will be fueled with energy!

Prioritising your physical health is important, by regular exercise, sleep, and eating nutritious meals. If your new role is more sedentary, it's important that you incorporate movement throughout your day. This can be something as simple as standing and stretching, taking a short walk in the fresh air or using a standing desk. It's also really important to manage your mental health - sleep, exercise, good food and fresh air also help you with this. You can also add brain health techniques like mindfulness, meditation, or breathing exercises. These can help you stay focused and calm amid new responsibilities.

Keep a predictable rest plan, holding back nothing hours of the evening Make healthy meals and snacks in advance. Plan normal activity, regardless of whether it's simply short strolls during breaks Remain hydrated over the day To avoid burnout, take regular breaks.

Transitioning to a new role brings with it much learning and an excellent opportunity to review one’s lifestyle with a careful reflection of one’s support system. I would start with a Review of the existing self care routine. Examine- what parts work ? How can you retain those in the new role ? What aspect of your new role will impact your routine? For example if you have more travel time, will that impact your gym class timings? Check to see if you can maintain the original routine or you may have to modify it. This might also be a way to bring in new aspects of self care.

Mindfulness can be super easy at work. Just do the one thing that you need to do. Don't jump around from task to task. Focus on the next step of whatever it is that's taken priority. If you can get that first step underway, it's often easier to keep going. If I'm struggling to even do that much, I will outline next steps for the following day so that I'm ready to start first thing. Take a walk and just walk. Listen to your thoughts but don't judge them, hold them, or force them. Just watch them pass and take note of what your brain is "saying." Sort out whatever you need to (this might be a good spot for journaling). Once you practice mindfulness a bit, which is really just attending to the present moment, it'll start to flow.

Starting something new can bring up a lot of uncomfortable feelings. You are stretching outside your comfort zone. You may be spending more time in fight/flight/freeze/fawn than in rest/digest. It is important in these situations to practice emotional regulation and resilience. Spending a few minutes a day on mindfulness practices can help to regulate your nervous system. It won't take away the discomfort, yet it will help to offset it and give your system a reprieve. Box breathing for a few minutes. Mindfully walking. Journaling. These are all really beneficial and quick activities.

Practice day-to-day reflection or profound breathing activities Use care applications or directed meetings if necessary Include mindful moments throughout your workday, such as mindful lunch eating. Practice appreciation by keeping a diary or imparting positive considerations to partners Stress and anxiety can be controlled with mindfulness practices.

Vive el momento presente, por favor ten plena atención y si por alguna razón no puedes, cambio el horario de la reunión, de esa forma cuando tengas que tomar decisiones o ser estratégica lo hagas en plena consciencia de la información que te da tu equipo y tu experiencia el conocimiento del negocio.

As you navigate a new role, cultivating a strong support network can be invaluable. Connect with colleagues, mentors, or friends who can offer advice, share experiences, and provide encouragement. Having a support system helps you feel less isolated, especially when faced with challenges or uncertainties. These relationships can also offer different perspectives and solutions, making it easier to adapt and thrive. Remember, seeking support is not a sign of weakness; it's a proactive approach to managing your well-being and success in your new position.

To thrive in a new role, it's important to continuously seek opportunities for professional development. This might involve taking courses, attending workshops, or simply staying updated on industry trends. Expanding your skills and knowledge not only boosts your confidence but also positions you as a valuable asset to your team. By committing to your growth, you not only enhance your career prospects but also contribute positively to your overall job satisfaction and well-being.

It’s so important to do Four things: 1) Engage with the new team but do so with grace. This is already a functioning team and you don’t want to overwhelm them. 2) Keep engaged with your former colleagues as they are key parts of your success. Make sure to invite THEM out and don’t wait for the invitation. AND DON’T FORGET 3) Book time for self-care by blocking time on your calendar for exercise, time to eat and have time to work on your professional development. There are 24/7 in one week and these all can’t happen within M-F 9am-5pm. 4) Share your knowledge with others. Mentor younger members of the team or other teams. It’s a great way to give back! ENJOY!!!

Listen to others that know the environment. Ask if you do not know. Offer help but respect boundaries. People are sometimes too scared to do these, and yet, I find this the fastest way to acclimate and thrive in a new environment.

Make an effort to establish professional and personal connections with new team members. Plan standard registrations with your manager or guide Maintain social relationships outside of work. Join proficient organizations or gatherings connected with your new job Offset social communications with alone time for re-energizing

Daily night look back at your day and answer 3 Questions What went well ? What went wrong? What needs to be improved? These answers will enable you to figure out you next day, as you obviously know how to make necessary corrections & improvements

The banana trick: Feeling that negative self-talk (expecting the talk with the boss, etc) Replace those thoughts with “I’m a banana” You’re separating the rationality of the thought from life issues.