If you live in the Northern Hemisphere, January and February can feel like a bit of a slog. It’s cold. We leave the house in the dark and come home in the dark. That flu virus that sprang up in October is still doing the rounds. We’re still secretly recovering from the overindulgence of Christmas and thriving can feel like the last thing we’re doing.
That’s why last month it was such a breath of fresh air to interview Colette Heneghan of Optimum Living about how to thrive. Colette specialises in helping people working in high-pressured corporate environments as she puts it ‘to be the architect of your own day and not the victim of it.’
If you’ve never felt stressed out by your working day or never felt like you’re stapled to the mattress when the alarm clock goes off in the morning then stop reading. This blog will be a waste of your time.
If, however, you’ve ever felt just tired all the time and overwhelmed by juggling lots of different tasks and priorities. Or if you’ve ever had a day when it gets to 4 pm and you realise you’ve not eaten, or been to the toilet and your feet are like ice blocks because you’ve not moved for six hours then read on.
Colette helps people because she’s been the ambitious burnt-out person and so has a stack of practical tips and tools to turn you from a victim to an architect.
Colette’s advice is to first know the signs that you are not thriving. We’re all different but the most common ‘red flags’ are cancelling social plans because you’re too tired because of work. A one-off is nothing to worry about but if it becomes ‘normal’ to choose catching up on work over friends and family then it’s time to take a step back.
The second common ‘red flag’ is how you feel when your alarm clock goes off in the morning. If more often than not you feel dreadful, like you have to drag yourself out of bed, or for example you have to roll onto the floor so you are so uncomfortable you have to get up (which of course I’ve never done) then that’s bad too.
And if you often feel overwhelmed that you can’t get everything done and end up jumping from one thing to the next, working through lunch and not getting through your list that’s a ‘red flag’ too.
Colette’s first piece of advice is to take a step back give yourself a break. Then start with a blank screen or a blank notebook and write down everything you’re working on and everything that is stressing you out. Get it all in one place so you can see what you’re dealing with. Then she advises not to make big radical changes all in one go, but to make small changes and ‘Never underestimate the power of quiet consistency’.
Colette suggests five things to prioritise in order to thrive:
Seek out daylight early on
Daylight sets our energy dial-up high and helps us sleep later on by regulating our sleep/wake cycle. Also known as your circadian rhythm, the sleep/wake cycle is a 24-hour internal clock that cycles between sleepiness and alertness at regular intervals. Start to notice what times of day you feel more awake. For example, most people have a slump in the afternoon. Work with your natural cycle and do the hard work, the things that you have to really focus on either earlier or later in the day when you are in the alert part of your cycle.
Eat the rainbow every day
We mean fresh fruit and vegetables and the more brightly coloured the better. Different coloured foods play different roles in the body. Eating a variety of colourful food provides vitamins, minerals, and antioxidants to nourish your body that can’t be replicated in a supplement. Aim for at least three colours at every meal and two servings of fruit and three servings of vegetables over the course of the day. (Skittles or the cherry on your Tequila Sunrise don’t count here).
Our bodies were designed for motion not for sitting behind a desk for hours on end. You don’t have to fork out for a gym membership or a new personal trainer. It’s the small things that add up every day, for example, get off the tube or bus one stop early, take the stairs instead of the lift, set an alarm during the day to get up and have a walk and a stretch every hour, or you might even start your day with a 20-minute workout fresh from YouTube.
Get enough sleep
Lack of sleep can affect your immune system, making you more likely to get sick with colds, flus and other illnesses. Set yourself up to have the best nights sleep. Get into a pattern to go to sleep at the same time each night, switch of screens, make the room dark, control the temperature – on the cool side is better than too warm and make it a comfortable place with good pillows and duvets, an environment that you look forward to being in.
Get into the habit of carrying water with you in a reusable bottle. Remember to sip from it regularly throughout the day. It’s a simple ritual to top up energy and daily focus, but because it’s so obvious we often overlook it.
I suspect that the tips above aren’t new news. Think about how you are working right now? What things can you, and want to work on from the list above to help you thrive?
There’s often a gap between what we know we should do and what we actually do. So plan your day to close that knowing-doing gap. For example, if you want to be better hydrated, carry a water bottle, if you want to eat the rainbow stock your fridge and cupboards with fruit and veg. You know it. Now do it and make the small changes that will make a big impact on your ability to thrive.
If you’d like more tips and tools to thrive then check out Colette’s latest book Work Fuel available in March 2019 and pre-order here.
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