Getting a good night’s sleep isn’t just a luxury—it’s essential for physical and mental well-being. Poor sleep can lead to fatigue, mood swings, and even long-term health issues like heart disease and obesity. By adopting these eight actionable sleep hygiene tips, you can enhance your rest and wake up feeling refreshed.

1. Stick to a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake naturally. Consistency is key—even on weekends. This trains your circadian rhythm and improves overall sleep quality​.

2. Create a Relaxing Pre-Bedtime Routine

Wind down with calming activities such as reading, meditating, or taking a warm bath. These rituals help signal to your brain that it’s time to transition to sleep mode. Avoid high-energy tasks or anything too stimulating before bed​.

3. Limit Screen Time Before Bed

Electronic devices emit blue light, which can suppress melatonin production and delay sleep. Power down phones, tablets, and computers at least an hour before bedtime. If you need to use screens, enable night mode or use blue light-blocking glasses​.

4. Optimise Your Sleep Environment

Your bedroom should be a sanctuary for rest. Ensure it’s dark, quiet, and cool—ideally between 15-19°C. Use blackout curtains, earplugs, or white noise machines to minimise disruptions​

5. Watch What You Eat and Drink

Avoid heavy meals, caffeine, and alcohol close to bedtime. These can interfere with digestion or disrupt your sleep cycles. Opt for light snacks like almonds or cherries, which contain natural sleep-promoting compounds​

6. Invest in Comfortable Bedding

Your mattress and pillows should support your body’s alignment while offering comfort. Consider breathable sheets made from natural fibres, and replace your bedding regularly to maintain a clean and inviting sleep space​.

7. Get Moving During the Day

Regular exercise helps regulate your sleep-wake cycle and reduces stress, making it easier to unwind at night. Aim to finish workouts at least a few hours before bedtime to avoid overstimulation​.

8. Track and Improve with Technology

Sleep tracking devices and apps can help you identify patterns and problem areas in your sleep routine. Use this data to fine-tune your habits, but don’t let technology replace the fundamentals of good sleep hygiene​.

Why Sleep Hygiene Matters

Prioritising sleep hygiene isn’t just about avoiding grogginess—it’s a critical investment in your overall health. These simple steps can make a significant difference in your nightly rest, leaving you energised and focused for the day ahead.

The post 8 Proven Sleep Hygiene Tips to Improve Your Sleep Quality Tonight appeared first on Balance The Grind.

Lucy Kuper is the Co Founder and Managing Director of Biologi, an Australian skincare brand famed for their ‘cleanical’ beauty products — clean ingredients meet clinical results.

What does self-care mean to you? 

Self-care to me means I am making a conscious decision to actively think of myself in terms of my mental, emotional and physical wellbeing and then actually partake in activities that benefit this.

Sometimes we can get so caught up in the day-to-day pressures of life that we forget about what’s important – taking care of ourselves. I’m a firm believer that if I’m not functioning at my best, then I’m unable to give myself wholly to those around me so sometimes you really do have to prioritise number one! 

How do you know when you’re feeling stressed or burnt out? 

Usually I’ll have some anxiety, feel flustered, panicked, and have small things spin me out when they wouldn’t normally. When I’m feeling really stressed those small things can get catastrophised in my mind and then everything can feel overwhelming.

That sense of overwhelm is what can further perpetuate more stress and then things can snowball from there. Thankfully though, these days I’m really good at recognising when I’m starting to feel this way and can take a step back and see the bigger picture.

Being able to recognise when you’re functioning in this way is really important because you’re able to see that you might not be thinking as rationally as you normally would. We all would prefer to make decisions when we’re level headed so it’s definitely beneficial to acknowledge when stress might be getting in the way.  

Do you have a regular self-care routine? If so, what does it look like? 

Yes! I try to have guided meditation nearly every morning. I also like to move my body with either a walk or a workout or both. I also love lying on my Shakti mat for some acupressure every night. I also am a big fan of clearing my space and myself with Sage or Palo Santo.

All of these activities make me feel good and help me to better function throughout the day, so I make a concerted effort each day to fit them in. It’s all about allowing yourself some ‘me time’ – it’s so important and you should never feel guilty about it!

What bumps you off your self-care routine and how do you get back on course? 

Being super busy and having my routine disrupted – often it really is a lack of time that can bump these things out of my routine. If I’m travelling for work or have an overload of meetings, the work day can get longer and longer and sometimes those self-care activities get sacrificed!

To get back on track I just need to dive right back in and get back into that routine to start again. I also try to be kind to myself if my routine does get thrown out and tell myself that I’m doing the best that I can. We all have enough pressure in our day, we don’t need to beat ourselves up about things like. It’s just about recognising that right now we’re not in our usual routine, but we can get back to it as soon as we can.  

Where do you go for inspiration, ideas or tools for self-care? 

There are some amazing accounts I follow on Instagram such as life coaches, holistic psychologists, and even psychics/spiritual gurus. Thankfully we live in a world where we have everything at our fingertips so I’m lucky that I get inspiration from these people most days.

What do you think you need to improve in terms of your self-care practice? 

I think I’m doing the best that I can right now with all of the things I’m juggling so I am proud of myself. I would however like to dedicate time once or twice a year to go to a wellness retreat. We are all so busy in our lives that it can be hard to find the time to completely switch off without all the distractions. The idea of being able to completely stop everything (meetings, distractions, social media, the news) and go ‘inwards’ for a week or two sounds like pure bliss. One day! 

The post Lucy Kuper’s Self-Care Routine: “I am making a conscious decision to actively think of myself” appeared first on Balance The Grind.

In this interview, Paige Wanckel, an Australian native who has made a name for herself in New York’s dynamic landscape of luxury retail and financial services, shares her practical and straightforward approach to self-care. 

Having mastered the art of balancing a high-powered career with personal well-being, Paige discusses how simple routines, from regular exercise to mindful work habits, play a crucial role in her life. 

What does self-care mean to you?

My definition of self-care is making and holding space that is exclusively for me. This time is dedicated to serving me first, and serving me the most. This is an effective way to feel well, rested, and confident. Dedication to this type of self-care also vastly benefits others in my life as well as my work. It’s giving the world the best of me, not what is left of me. 

How do you know when you’re feeling stressed or burnt out?

When I’m rushing in my mind, half-doing things, and feeling an urge to recluse. As a generally excitable person, when I am dragging myself around it is a hint that I need a rest. 

Do you have a regular self-care routine? If so, what does it look like?

Yes. I am based in New York City, where self-care is an entire industry that comes with a million bells and whistles. I have tried many, and in my experience it made the practice redundant. Self-care to me is most effective when it is not over complicated. 

Movement: Exercise (which used to be motivated by vanity) is now motivated by the effect it has on my focus, health clarity and mood. My commitment to myself is 2x HIIT / strength classes per week, which I attend every Monday and Wednesday morning. Keeping this promise to myself grows confidence (it is very easy to commit to something 2x per week, and often exceed it). 

If I am in the office, I may opt to walk home and take my calls along the way. If I am working from home, I will dedicate time to go for a 20-25 minute run. This is manageable between meetings or when I’m hit with the 4pm slump. I leave my front door with my phone timer for 10 minutes, and when I hear the chime I turn around and head home. This is good for health, and also gives your mind a treat. The shorter time commitment is intentional, keeping the time to ~20 minutes reduces the “too hard basket” trap.

Working from home: During COVID19, there were days I would roll out of bed and work in my pyjamas (which did not lead to feeling my best). With hybrid working here to stay, I practise self-care through rituals. Every day I make my bed, shower, do my hair, light makeup and get fully dressed as if I am meeting with colleagues or clients. When work is finished, I bookmark my day to close it out – meaning, at the end of the day I “sleep” my computer, and go out for a walk to decompress and turn off work mode. I enjoy catching the evening sun, fresh air, and using this time to call family, listen to a podcast, or enjoy the quiet.

Time: Working for a global company, there are days when meetings start from 3am and other days where meetings go past 9pm. Regardless of the company, I honour my value and communicate my intention to rest. I will start the next day at a later time, or end my day earlier. I will take a day in lieu if my overtime has been significant. By doing this, my productivity remains strong, I stay healthy, and credibility builds through being honest.

Social: Fellow extroverts will understand that getting energy and joy from others can be a slippery slope to burnout and over-commitment. I exercise self-care in this area by being protective of my time and the degree in which I interact. I will drink soda water at an event instead of wine. I will suggest a coffee or a walk if I know I can’t fully show up for a meal – or, I will politely decline. People will not disappear when you do this (in fact the contrary), and you have shown yourself respect.

What bumps you off your self-care routine and how do you get back on course? 

What is a polite way to say “f*ck it” mentality? When you slip once or twice, then think – f*ck it! For me, this can occur when my hours get blown out, I’ve neglected my health, or have reached for foods that only make me feel worse. Sometimes I will change the language I use with myself – have whatever you want, as long as it’s a gift to yourself. Other times, I show myself grace – we’re humans not robots, it’s ok to get bumped off course. 

What gets me back on course is muscle memory. My muscle memory was built through having a routine. Over the years I have learnt that as long as it’s not restrictive, I respond very well to routine. Simple, and easy-to-incorporate actions achieves this (Mon & Wed gym class, making my bed, walking after work etc). Muscle memory is always what brings me back on track, after I’ve fallen off.

Where do you go for inspiration, ideas or tools for self-care?

Exploration mostly. This often presents through talking with others. Hearing about a class someone has tried, a friend’s unusual experience, an insight learnt from therapy, something that happened at work. Some of the best experiences I’ve had have come from trying something unfamiliar to me. Even if it doesn’t resonate, being curious and willing to try something for the first time has paid off in dividends. *Bonus points, it also develops confidence. 

What do you think you need to improve in terms of your self-care practice?

I would like to enjoy the sweetness of doing nothing (“Dolce far Niente”). Intentionally having nothing scheduled, resisting the urge to do a chore or start a task. There is value in this, it lends to function, vitality, contentment and creativity. Rest shouldn’t be productive, its rest! 

I expect self-care for me will continue to change over time. If it doesn’t it probably means I’m not listening to myself.

The post Paige​​​​ Wanckel’s Self-Care Routine: “I respond very well to routine.” appeared first on Balance The Grind.

In this interview, Vicki Engsall, Co-Founder of The Jojoba Company, shares the importance of self-care in her life, the signs that signal her to slow down, and her personal routine for maintaining well-being amidst a busy lifestyle.

What does self-care mean to you?

Self-care, to me, means making a conscious effort to prioritise my physical, emotional, and mental well-being. It’s about taking time to nurture and rejuvenate myself so that I can better handle life’s challenges and be at my best.

How do you know when you’re feeling stressed or burnt out?

Some of the signs which tell me that I am feeling stressed or burnt out and it is a clear indicator that I need to address my well being are things like when:

• I feel a sense of overwhelming exhaustion, it is hard to get up in the morning and I’m just tired all the time. 
• I feel reduced enthusiasm for my work and sometimes even my personal life where even something as simple as cooking dinner for my family seems like I am trying to climb a mountain! 
• My Emotions are heightened and I am over reacting to what would normally be small things that wouldn’t bother me.
• Physical symptoms like headaches or sleep disturbances. Waking at 3am and not being able to get back to sleep and drinking way too much coffee to get me through the day.

Do you have a regular self-care routine? If so, what does it look like?

Yes, I do. I make sure to set aside time each day for self-care activities, even if it’s just 15 minutes. I take my little 13 year old Cavoodle, Ellie, for a walk every day either with my husband, a friend or by myself.

I love being out in the fresh air enjoying the outdoors, getting my heart pumping, talking or debriefing my day. When I am by myself, I listen to a great podcast while walking or just enjoy the serenity! I also do yoga and pilates each week which I find very therapeutic and grounding and also great to keep my body moving.

Catch ups with friends are an important part of my self-care as it is an opportunity to talk, debrief and listen to my like minded soul sisters. There’s nothing quite like a catch up with the girls! Also, each fortnight I do acupuncture.

This is the ultimate self care in my opinion as it is one hour of relaxation and recharging and it helps to relieve aches and pains and helps me to sleep so well. To recharge periodically, I organise holidays and weekends away with both my family and friends.

What bumps you off your self-care routine and how do you get back on course?

A busy work schedule,travel with work, family commitments, or unexpected life events can sometimes disrupt my self-care routine. I skip acupuncture appointments and pilates and yoga sessions and even miss days of walking my little Ellie.

When that happens, I remind myself that self-care is essential, and I try to adjust my schedule to make time for it. It is not always easy to adjust the schedule as everything always seems to be urgent and can’t be put off.

Quite often I will blank out my diary for a weekend even if it is in a few weeks time to just have time to catch up on sleep and other things that have slipped by to help myself get back on track. It is something to aim for as well and often keeps me going when I know there is a break in sight. It’s about being flexible and recognising that self-care is not selfish but necessary for my overall well-being.

Where do you go for inspiration, ideas or tools for self-care?

I find inspiration from various sources. My naturopath and my acupuncturist both give me amazing inspiration and ideas for self care. I also listen to a variety of podcasts which often provide inspiration for self care. Engaging in conversations with friends and colleagues who share their self-care practices is another great source of inspiration for me. It’s amazing how much you can learn from others.

What do you think you need to improve in terms of your self-care practice?

One area I’d like to improve is setting better boundaries. Juggling work and home can sometimes be challenging. They say when you are working, you need to act like you don’t have a family and when you are at home, you need to act like you don’t have a job.

This is impossible to do and I need to be more kind to myself and know that I am doing my best and not try to do it all at the expense of my own self care. Learning to establish clear boundaries and prioritise my self-care without feeling guilty is something I’m continually working on.

The post Vicki Engsall’s Self-Care Routine: “It’s about taking time to nurture and rejuvenate myself.” appeared first on Balance The Grind.

Jacinta Plazzer is the founder of Yeppoonie Smoothie, a home-grown business based in Yeppoon on the Capricorn Coast in QLD.

What does self-care mean to you?

Self-care encompasses balance in my life to enable me to devote time to myself to ensure my health, both physical and mental, is not neglected. Managing stress, remaining positive, effective time management and making healthy choices, not just food related but lifestyle also, are all facets of self-care in my mind.

How do you know when you’re feeling stressed or burnt out?

This is a feeling I try to avoid as it is not conducive to productivity. When I am feeling overwhelmed, which is usually due to being unable to keep up with a growing number of tasks, I find I operate less effectively. I find I need to step back and take time to prioritise tasks when I feel like this.

Do you have a regular self-care routine? If so, what does it look like?

When my life is balanced and time is on my side, I walk daily for at least forty minutes. I love to walk along the hills which line the bay not far from my home in Yeppoon. It is a great way to start or end the day. It allows me to gather my thoughts, make plans, or just clear my mind. Each morning after I take my daughters to school, I stop for a coffee at my favourite cafe and spend half an hour responding to messages and emails. 

At 11am I always stop work and take the time to make a smoothie for myself and Sarah who I work with, which keeps me energised for most of the afternoon. I have started going to a personal trainer once a week to do strength training. He would like me to go more but this is all I can fit in at the moment. These seem like minor things, but when you are busy, taking time for small moments daily, to relax your mind, body and spirit, are essential.

What bumps you off your self-care routine and how do you get back on course?

My business Yeppoonie Smoothie is growing rapidly, so often I am faced with lots of deadlines and a heavy workload which throws my routine out. Self-care definitely takes a back-seat at these times. I replace a forty minute walk with forty minutes of hitting snooze, and not having that time to clear my head and take stock definitely makes me feel stressed. I try to take one day or week at a time, I know I will get back on track eventually, and maintaining a positive outlook at these times is of utmost importance.

Where do you go for inspiration, ideas or tools for self-care?

Talking to like-minded friends, reading books, and listening to podcasts are my usual sources of inspiration.

What do you think you need to improve in terms of your self-care practice?

Effective time management is probably the area I most need to improve which will enable me to maintain a regular self-care routine. I feel it is a constant work in progress. I am always thinking ahead to how I can improve my methods and work practises in order that I may have a more balanced life.

The post Jacinta Plazzer’s Self-Care Routine: “Maintaining a positive outlook at these times is of utmost importance.” appeared first on Balance The Grind.

Emma Reid is the Founder and Director of MUSQ Farmceutical, Australian skincare inspired by her hemp and sheep farm in the Southern Riverina region of NSW.

What does self-care mean to you?

 For me self-care is about learning to listen to my body and mind and realise when I need to stop and take a moment for myself. By stepping away from work and taking that time out to re-engage with other aspects of my life such as relationships and hobbies — I find my drive and productivity at work quickly increases again. When I neglect these aspects of my life, often I have stopped caring for myself and if I can’t care for myself how can I truly care for my work and be productive!? 

How do you know when you’re feeling stressed or burnt out?

Often when I wake up and don’t know where to start that day and the thought of it exhausts me is when I know I’m either stressed or burnt-out. This is often when I have been at something for too long and need to step away and refocus.

Once stress creeps in is when my creative side shuts down and I lose the drive and enjoyment for my work. This can be really detrimental to my business if I don’t promptly acknowledge where I’m at and make a relevant change. 

Do you have a regular self-care routine? If so, what does it look like?

I’m personally not someone who follows strict routines however for me going on a walk out in nature with my three dogs is a self-care essential. Going outside really allows me to ground myself, take deep breaths, zone out and re-centre.

I try to do this for 1hr when stressed, however a minimum of 20 minutes seems to do the trick. I find that having the dogs around  really allows me to focus on them and shift my mind from whatever it is fixated on that day. Also, being in the beauty business I can never turn down a good 20 min at home “spa session” to zone out and just chill in silence. 

What bumps you off your self-care routine and how do you get back on course?

Trying to please all! To get back on track it is important for me to say NO and carve out time in my diary for things I want to do. Being a little selfish is the key here.   

Where do you go for inspiration, ideas or tools for self-care?

I don’t find myself actively seeking out ideas for self-care, however every now and then something will jump out at me (bizarrely often at a time when I need it) in a magazine or on instagram and I will make a note to try that! I also find chatting to my girlfriends and hearing what things they are up to  is a great way to discover new ways to unwind. 

What do you think you need to improve in terms of your self-care practice?

Routine! I tend to have quite a chaotic life and routine does not fit into that easily. I need to put more effort into making self-care part of my weekly schedule in my diary. There is always an excuse as to why you can skip that walk, however without the consistency of a self-care routine you will soon find yourself burnt out and unmotivated. 

The post Emma Reid’s Self-Care Routine: “Learning to listen to my body and mind.” appeared first on Balance The Grind.

Jake Paterson is an ex pro surfer and co-founder of We Are Feel Good Inc, an Australian made sunscreen brand created by doctors and surfers. 

What does self-care mean to you?

It’s mostly about mental self care for myself. If my body and mind are feeling good and I’m doing the right things to look after both, I feel I’m in a good place.

How do you know when you’re feeling stressed or burnt out?

Hard question to answer, as everyone has different triggers to know when things are getting stressful and burnt out. For myself I always try to spend a good amount of time doing things for me, whether that be surfing, golfing or even watching sport, everyone needs time to switch off from work and responsibilities.

Do you have a regular self-care routine? If so, what does it look like?

Taking Wednesday afternoon off work to play golf works well for my working week and stress levels. Trying to surf as much as I can on the weekends and afternoons in summer helps me feel fit and healthy. 

What bumps you off your self-care routine and how do you get back on course?

Winter usually knocks my routine as the days are shorter, so not much time to surf and sometimes too wet to golf.

Where do you go for inspiration, ideas or tools for self-care?

I love watching sport and meeting people/chatting to other business owners who have worked really hard to achieve their goals. It’s inspiring to see hard work pay off.

What do you think you need to improve in terms of your self-care practice?

It’s about maintaining a healthy work-life balance and keeping active despite changes to your normal routine. I always try to do some extra training if I’m not surfing as much.

The post Jake Paterson’s Self-Care Routine: “It’s about maintaining a healthy work-life balance” appeared first on Balance The Grind.

Diana Shenouda is the Founder of SAN LUEUR, an world first LED Light Therapy Facial mask, that captures advanced technology which was once reserved for in-office treatments.

What does self-care mean to you?

Self-care to me means prioritising and nourishing my physical and mental wellbeing in order to be the best version of myself, enabling me to have better clarity. Self-care is such a powerful and important moment of catharsis, allowing me to take time out for myself, slow my mind, decompress, become more present in the moment and realise the beauty, abundance and many blessings that life has to offer. Over time, I’ve learned that self-care allows you to radiate this beautiful energy and when your cup is full, only then are you able to better care for those around you.

How do you know when you’re feeling stressed or burnt out?

Close to a year ago, I was listening to a podcast series and it just so happened that the next one in the cue was titled “How to recover from burnout”. I thought the title was interesting enough so I decided to listen to it as I forced myself away from what I was working on in order to enjoy a coastal walk. In the podcast, they described burnout as a state of physical and mental exhaustion caused by, “excessive, prolonged stress.

It can happen to anyone who works too hard for too long without taking care of themselves”. Although I was putting in 80-hour weeks trying to juggle everything, I had no idea I was experiencing burnout at the time until the symptoms of burnout were discussed and I was able to check off so many of them.

For me particularly, it was having less motivation, less patience and feeling more overwhelmed and stressed and wanting to put everything on pause. From that moment of awareness, I decided to make a change. Don’t get me wrong, it’s not like I magically became completely immune to feelings of stress and burnout, but I’ve become much better at recognising them early on and practising self-care in order to combat them quickly.

Do you have a regular self-care routine? If so, what does it look like?

I’ve come to realise how important self-care is and how much more focused and efficient it’s made me, so I’ve made sure to incorporate it into my daily practice.

I start my day at 5am by going to the gym and doing a combination of strength and HIIT, followed by a 20 min sauna session. I also do Pilates at home in the evening at least once a week. And since my time is spent indoors most of the week, I crave and love being outside in the sunshine and surrounded by nature; so, on the weekend, I’ll fit in a walk, an ocean-swim or a hike. 

When you run a business and wear different hats for so many different roles, your mind is always on and there isn’t a moment of reprieve. Moving my body and going to the sauna have become so important for me because they really challenge me and force me to be completely present while I’m thinking about my form and my breathing.

I follow that with drinking freshly juiced celery and finish with my morning skincare routine. My skincare routine is such a beautiful self-care ritual for me. At night, on cleansed, dry skin, I’ll unwind from the day by using my SAN LUEUR Advanced LED Light Facial Mask for 20 min and, frequently, I’ll do this while journaling.

The red and the near-infrared lights are so calming and rejuvenating and the journaling allows me time for reflection. It allows me to structure my thoughts, gain clarity and, in the end, my mind always finds its way to writing about gratitude. 

What bumps you off your self-care routine and how do you get back on course?

I’m sure I’m not alone in saying that as a business owner, founder and CEO, we all have to wear many hats throughout the day, in addition to the other roles in life we may have whether that be wife, partner, friend, mother etc., it can be difficult to prioritise self-care practices when you have a myriad of tasks you want to get completed and out of mind.

The biggest trap I’ve learnt is convincing yourself that you’ll get through the ‘more important’ tasks first then you’ll have time to work on your self-care practices, only then to realise at the end of the day you haven’t yet had a moment to yourself. Scheduling self-care practices into my routine, just like I would schedule a meeting, has ensured that I prioritise them no matter what.

If I notice I get stress-induced hormonal breakouts, I use the SAN LUEUR LED mask on the blue light for 10 minutes followed by the dual red and near-infrared lights for 20 minutes. This helps me slow down again as I enjoy that feeling of time out. And if I need a longer pause, I now listen to my body and willingly take it without feeling guilty instead of pushing through, because I know it will help me recharge and get me back on track.  

Where do you go for inspiration, ideas or tools for self-care?

Spending time with my family and close friends, being out in nature, reading, and listening to podcasts are all deep sources of inspiration and resources for self-care for me in their own way as they expand my mind and allow me to experience different perspectives. This will be different for everyone but there is inspiration everywhere; you just have to open yourself up to it.

What do you think you need to improve in terms of your self-care practice?

I’m definitely working on learning to say no at times, prioritising my self-care practices, ensuring that I stay consistent no matter how busy life gets and working on prioritising sleep. At times, it can feel like there aren’t enough hours in the day but in order to balance the grind, you have to remember this process is a journey that needs to be sustainable and prioritising self-care will rejuvenate you, make you more productive and see you through for the long run.

The post Diana Shenouda’s Self-Care Routine: “I’ve made sure to incorporate it into my daily practice.” appeared first on Balance The Grind.

Dr Scott McGregor is a Skin Cancer and Cosmetic Physician and Co-Founder of Australian made sunscreen, We Are Feel Good Inc.

What does self-care mean to you? 

I like to think of self care as a non-negotiable part of the day, ensuring that you operate at your best and that the body and mind remain strong and healthy. I am lucky that I discovered the importance of self care very early on in my student days, incorporating exercise, socialising, family and good dietary habits into my daily routine.

How do you know when you’re feeling stressed or burnt out?

I’m happy to say it doesn’t happen much these days! For me it will be poor sleep and feeling tired and irritable. When the stress is unavoidable, it is so important to keep up your self care routine. It is so easy to just keep focusing on the problem and decide that you are too busy/stressed to exercise or see friends etc. Quite often if we are busy, the first thing to go is self care.

Do you have a regular self-care routine? If so, what does it look like? 

I do, and it has certainly changed over the years. I have always focused on a daily exercise routine, whether that’s a trip to the gym, surfing, cycling, or whatever I can squeeze into my day. I think of exercise as my meditation, or switching off time, so it’s super important to me. Sleeping eight hours is another non- negotiable for me.

I have a close group of mates who I catch up with regularly. For example, we are pretty serious about Friday afternoon drinks, a chance to talk nonsense and de-stress. I also keep my family close and value family time more than anything. I think the connection with family and friends is becoming more important for me.

What bumps you off your self-care routine and how do you get back on course? 

There is no doubt that when a stressful situation arises, be it work or family, the first thing to be neglected will be your self care. Work was always the main culprit, I thought that digging in and working harder would somehow reduce the stress.

Guess what, it doesn’t ! I have learnt over the years that no matter how bad things may seem, do not give up on your daily self care. Whether it’s a cycle ride with mates, or the weekly dinner date with friends, these things keep you grounded, and it’s a guarantee afterwards that your “problems“ will seem much smaller. 

Where do you go for inspiration, ideas or tools for self-care? 

I love to learn, so I’m constantly reading and listening to people smarter than me. I love hearing about people’s life stories, the different ways people have achieved or overcome adversity. In my opinion those who survive well in the business world tend to have a good self care regimen. On new ideas for self care,  I’m currently a bit obsessed with learning about intermittent fasting and the potential positive effects that can have on health. Early days for me, but I do feel more alert.

What do you think you need to improve in terms of your self-care practice? 

I think it is really important to understand that we are always a work in progress. I still learn new things every day, and I love that. So with that in mind, I am constantly tinkering with my self care, as my understanding of what is important certainly changes over time. For example, even though exercise and diet have always been front and centre for me, I now understand that connection may perhaps be the most important part of self care.

There is no doubt that men are not as proficient in this area as women, but it is so important to have a close group of friends who you can truly be yourself around, and who will listen when needed and who turn to you when they need an ear – food for the soul! I am also currently working on taking more holidays! 

The post Dr Scott McGregor’s Self-Care Routine: “We are always a work in progress.” appeared first on Balance The Grind.

Nicole Fraley is a dynamic and accomplished marketing professional, currently serving as the VP of Marketing & Ecommerce at Soft Surroundings.

What does self-care mean to you?  

It means finding balance and granting yourself grace as you move through your day.    

• I have a very full and rich life. I am passionate about my career, and I work on a regular basis to find the balance between the demands of being an executive at Soft Surroundings, being present for my husband and two very active kids, and donating time to serve on a non-profit board for Junior Achievement.    
• I am working to be kinder to myself when I need to shift priorities and distort time to one area of my life versus another; it’s not a practice that was familiar for me, but it is one that has allowed me to be more present in each area of my life.  
• This is something that I find is complementary to the work we’re doing every day at Soft Surroundings, curating a space that empowers women to find their own unique comfort and style. 

How do you know when you’re feeling stressed or burnt out?  

It has taken me some time to identify what this feeling is. It’s taken practice, and I recognize this more since I have begun to take moments of pause during the day and take account of how I am feeling. This practice has allowed me to become more self aware and has helped me learn more about my mental wellbeing and feelings. When I feel burnt out, I feel it in a few ways: 

• Physically, I see a change in my sleep patterns, my energy, and my motivation levels.  
• Emotionally, I feel on edge and have a hard time focusing. Also, the things that bring me joy like work, volunteerism, and spending time with family, feel hard or become feeling heavy or hard to do.  

Our company supports mental health through extended benefits, leadership training, and introducing the Calm app. The use of this app has really helped me honour my feelings while keeping pace with a busy routine.    

Do you have a regular self-care routine? If so, what does it look like?  

I do have a routine, but one that fits within a busy life. It can be hard to find consistency and structure when we juggle so many things (work, family, pets, life, ageing parents). I focus on what I can put into a routine, do my best to keep that pattern, and know that things will get off path. I grant myself grace when they do.  A few things I have put in place that have been successful.

Boundaries – self-care for me starts with setting boundaries. This is a newer practice for me, but I have found it is really helping me keep on my routine.  Boundaries for me include:   

• Knowing the number of hours in a day I am most productive for work and maximising those hours.    
• Consistency with my schedule, keeping consistent hours for sleep and wake times, and honouring times to unplug from electronics so I can take a mental break (sometimes turning off notifications during the day so I can fully focus on one thing).   
• Being present is a boundary I work on daily.  There is no such thing as multitasking effectively for me.  When I am in a virtual meeting, I focus on that meeting, when I am meeting with a team member face-to-face I focus on that interaction, and when I am at dinner with my family I am at dinner with my family.  Of course, this boundary has wiggle room, if needed, I can and will pivot to the more pressing matter, and those around me know how and when to escalate.  

Support from others – Meet with a mental health care professional who specialises in executives and ADHD. Her educational approach has helped me unlock the “why” behind the “what” I am feeling, and it has been liberating.  

Self-awareness – Taking time, even 5 minutes, at least every 3 hours to consciously breathe, check in with myself, and step away from my computer. This may mean I leave a virtual meeting a little early and join another a little late. I also unplug. Knowing when to unplug helps me wind down mentally, and I no longer use electronics in bed (i.e. working on my laptop late at night or reading email while waking up in the morning).  

What bumps you off your self-care routine and how do you get back on course?  

There are many factors that can cause this. Some are planned and some simply happen. business is softer than planned and priorities need to adjust, that call from school when your kiddo has a fever, or your dog eats something they shouldn’t, and they need more care than normal. I am a big fan of keeping things simple:  

• Grant grace when these things happen. I can’t control what pulled me off track, but I can control my response to it. 
• Realise that not EVERYTHING went off track. I focus on what stayed on track and how I can reclaim what went askew.  
• Have confidence. I have the tools and know-how to stay balanced and in a good spot.   

Where do you go for inspiration, ideas or tools for self-care?  

I leverage my mental health care professional and use the Calm app to help with snackable support. I have also begun to share more about my journey with friends, colleagues and family members. At first, I was uncomfortable doing this – I have discovered so many others who are feeling the same way and find strength in hearing their stories.

What do you think you need to improve in terms of your self-care practice?  

That is a hard one. The internal critic immediately came up with 15 things that I could do better. As a recovering perfectionist I will leave it with this thought. I am on a journey and am committed to doing my best at each point on that path, and I could hold my breath a little less. I think the thing that helps most with this, is living into my power and understanding how to own my work and my space. That’s what creates the opportunity for self-care. 

The post Nicole Fraley’s Self-Care Routine: “Granting yourself grace as you move through your day.” appeared first on Balance The Grind.