A Leadership Requirement: Recharge or Fizzle Out Fast

There is a pervasive, raggedy myth that self-care is somehow indulgent, optional, or reserved for people who “have more time” and it makes my teeth itch.

So many brilliant leaders are out here answering emails like emergency dispatch operators while surviving on caffeine, grit, and optimistic calendar management. Respectfully… that strategy has a shelf life.

Research continues to affirm what many of us already know intuitively: self-care is not simply about spa days and scented candles. It is directly connected to emotional regulation, physical well-being, cognitive functioning, resilience, and our ability to effectively care for and lead others.

Self-care is not separate from leadership effectiveness. It is part of the infrastructure.

According to research by Barbara Riegel and colleagues, self-care practices support health maintenance, symptom management, emotional balance, and overall quality of life across multiple contexts. The work also highlights the importance of building sustainable habits rather than relying on occasional recovery efforts after burnout has made its mark on our faces.

Here are 3 simple ways to begin practicing self-care today or tomorrow:

1. SCHEDULE A NON-NEGOTIABLE PAUSE EVERY DAY

Even 10 uninterrupted minutes away from screens, meetings, and notifications can help reset mental bandwidth.

2. AUDIT YOUR ENERGY

Ask yourself: “What consistently drains me?” and “What consistently restores me?” Then adjust accordingly where possible. Self-awareness is a leadership competency. Period.

3. NOURISH YOUR BODY

Hydrate. Stretch. Step outside. Eat something that did not originate from a vending machine or the mysterious “snack table.” You do not have to be perfect, but your body and your nervous system will appreciate you being consistent.

The reminder is simple: secure your own oxygen mask first. 🛫 Sustainable leadership begins with sustainable self-care.

Reference:

Riegel, B., Dunbar, S. B., Fitzsimons, D., Freedland, K. E., Lee, C. S., Middleton, S., Vellone, E., Webber, D. E., & Jaarsma, T. (2021). Self-care research: Where are we now? Where are we going? International Journal of Nursing Studies, 116, 103402.