Written by: Pauline Leung, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
The most common phrase we encounter daily is "I don't have time", particularly when discussing self-care and self-improvement with working professionals. So instead of trying to squeeze in more activities, let's focus on a few things that don't require any extra time. This way, we can eliminate the excuse of being too busy to prioritize our own well-being. Let's take your mornings and commute, two aspects that we all have.
Your mornings set the tone for the day
A decade ago, I attended a book signing event of Arianna Huffington and she shared with us to avoid looking at the phone for the first hour upon waking up. Since then, I have implemented this advice, which has significantly impacted my life. I no longer use my phone as an alarm clock, and I prioritize moments of stillness, connection, self-care, and planning for the day ahead. For those with busy mornings, minimizing media scrolling and checking emails can also help avoid unnecessary distractions and foster connections with loved ones. Ultimately, avoiding phone usage in the morning helps prioritize essential tasks and eliminate non-essential activities. It's important to acknowledge that work emails before work hours are non-essential unless they save lives.
Incorporating mindfulness into your daily routine doesn't necessarily require you to meditate. Instead, try mindfully sipping your morning beverage or brushing your teeth. When dressing, walking your dog, or helping your family to get ready, focus on the task at hand and truly connect with what you’re doing. Beginning your day as mindful as possible can greatly benefit your overall well-being. And by doing so, you can cultivate mental clarity that sets the tone for a more intentional and positive day. Thich Nhat Hanh wrote in Peace Is Every Breath that mindfulness practices give us energy and strength to handle many difficulties that can arise in our daily lives. And mindfulness doesn't mean quieting the mind, it’s merely about paying your attention to one thing and the act of realizing your mind wanders off, and gently bringing it back to the focused activity.
For those who have breakfast in the morning, it truly matters “what” you eat. So, if you want to set yourself up for the day, and feel more energetic and alert, choose breakfasts that are high in (complex) carbs and protein, and avoid high-glycemic-response breakfasts. If you’re interested and like to read more about carbohydrates, this article by Harvard Health Publishing gives a good summary. A few examples of good, and easy-to-make breakfast options can be overnight oats with banana slices and berries, avocado whole grain toast, a protein smoothie with vegetables, and 1 or 2 cups of fruits topped with natural low-sugar granola.
Make commute time work for you
Instead of viewing this time as wasted or draining our energy, let's make the most of our commute time. Use your commute as a transition period between your personal life and work life. And let’s make commute time work for you instead of making you feel exhausted.
Be an active participant in your daily commute by being mindful of your surroundings (which is important for your safety as well), acknowledging and greeting neighbors and colleagues, and offering a friendly smile to those who open a door for you. Engaging in acts of kindness truly matters (opening doors, giving your seat to those who need it, etc.), and we can only do that when we're more mindful and less distracted. Every day I’m still surprised by how many doors are slammed in my face, or seeing a highly pregnant woman standing on the train while everyone is just staring at their phone oblivious of what’s going on.
Another way to utilize your commute time is to consider choosing an activity that keeps you positively engaged. You can choose to listen to a podcast, read a book, or enjoy your favorite playlist. Make sure to select content that uplifts and inspires you, or helps you learn something new. If you have a separate work phone (which I highly recommend), it might be beneficial to leave it in your bag until you reach the office. This will allow you to establish boundaries and maintain a clear separation between your personal and work life. Remember, you are not obligated to be constantly on unless you are commuting during work hours. Take advantage of this time to recharge and prepare yourself mentally by practicing mindfulness and enjoying uplifting entertainment. Additionally, utilizing this time can help you transition back from work to your personal life in the evenings. It's the perfect opportunity to let go of work-related thoughts and to recharge yourself.
Work from home days
Then let’s talk about our non-commute days. Some of us are lucky enough to have a Hybrid work week.
Working from home offers a unique opportunity to make the most of the time saved from commuting. Instead of using it to work even more, it's good to see this time as a gift. You can achieve this by focusing on tasks or activities that were previously difficult to accomplish due to the commute. This might involve household chores or errands, attending long-overdue doctor's appointments, doing the workouts that you always wanted to do (which improves your physical and mental health), or simply spending quality time with loved ones or yourself. This ensures that the time saved is truly valued and utilized to its fullest potential. So, take a moment to reflect on your commute time and discover what you can now do with these precious moments that you didn't have before.
While the work environment plays a significant role in your performance and well-being, ultimately it is your own daily actions that have the most profound impact. Therefore, try prioritizing your lifestyle outside of work and adopt this approach as a starting point. When it comes to self-development, it's best to take small steps and try to be as consistent as you can. For instance, for the next 30 days, try not turning on your phone for the first 15 to 30 minutes in the morning. Or when it comes to your commute, you could bring a book with you on the train and aim to just read a few pages, which will help reduce the time spent on social media. Give one or two of these ideas a try and see the positive impact it has on your energy level and mood.
Pauline Leung, Executive Contributor Brainz Magazine
Pauline Leung, a Certified High Performance Coach, is passionate about helping working professionals to lead a life filled with more purpose, happiness, wellbeing and success. She has a unique approach that combines her professional expertise with the practices of yoga, meditation, and health coaching.
With a 19-year career at L’Oréal, Pauline has gained extensive experience as a Business Professional in Europe, Asia, and the United States. She started as a Marketing Intern and climbed the corporate ladder to become a General Manager, and after made the transition to Human Resources.
