Let’s start off by making one thing abundantly clear- I do not believe it is effective or sustainable to be constantly focused on achievement, productivity, and efficiency. I’ve been on that treadmill and while it worked well for a while it landed me in a hole of burnout and fatigue that I’m still recovering from. So, if you are looking for hacks to be able to crank out 12 hour days every day all year this isn’t the place. I care too much about you to enable your demise.

Cue the wise words of Joyce Sunada, “if you don’t take time for your wellness, you’ll be forced to take time for your illness.”

Now…. If you are in a busy season, doing an intentional sprint, with goals and a deadline and have a nice juicy vacation planned afterwards then this is the place for you.

And if you’re sprinting in any other way I encourage you to recalibrate.

This is for the sprinters.

In the whirlwind of a sprint and an uber-demanding demanding workday, it's all too easy to fall into the trap of constant motion, especially for those of you driven by high ambitions and a relentless pursuit of success.

You meticulously plan to allocate time for meetings, client and staff correspondence, creativity, maybe even a brief walk and healthy homemade lunch. Your intentions are great, yet reality often paints a different picture. A unyielding cycle of email checks, phone calls, meetings, putting out unexpected fires, and hurried moments squeezed between obligations.

When you are in a sprint, maximizing productivity feels paramount. However, amidst the flurry of responsibilities, it's crucial to carve out moments for intentional recalibration before you find yourself off track and depleted.

These quick and effective micro-hacks are some of my favorite ways to reset and recharge between demanding engagements:

Attend to your breath.

One of the quickest ways to reduce stress and ground yourself is through breath work. You can simply focus your attention on the breath, repeat words or visualize images that correspond to the breath, or manipulate the breath using specific techniques.

One of my favorites is the Wim Hof Method.

Move your body.

If you need to move past a stressful session or energize your body, try 30 seconds of shaking or dancing. If you want to release emotions or increase relaxation, do a few yoga poses.

I particularly enjoy doing a forward fold. Just make sure you stand up slowly, so you don’t get lightheaded!

Change your scenery.

Simply changing your point of view can be a helpful reset. If possible, get outside for a few minutes. If not, step out of your office or move to another part of the room.

Occasionally when I feel depleted I will sit on my therapy couch and allow myself to be the one who is “taken care of” rather than the one who is “taking care.”

Reset your mind.

Brief meditations or other mindfulness practices can refocus your attention on the here and now. You can use an app or create a practice yourself.

Mindful listening to music has been an effective practice for me. I enjoy Three Little Birds by Bob Marley.

Take in fuel.

Keep some easy to eat snacks and beverages on hand so you can keep hydrated and steady blood sugar levels. Bringing awareness to your eating and drinking can offer a nice physical and mental break, especially if you ingest things that you enjoy and that feel good in your body.

I often make tea between meetings and eat fruit and nuts to keep my body happy. It is extra helpful if I bring intentional awareness to my snack breaks, rather than eat them while I’m doing something else.

Refresh the room.

Take a few minutes to clean, re-arrange the pillows, spray some nontoxic air freshener, or open the window.

Personally I like to burn sage or light a candle. *Be mindful of allergies or aversions of your colleagues and clients.

These mini moments of self-care will help you release whatever is left over from your previous task and show up more fully in your next. We would love to hear the hacks you use, and if you tried any of these suggestions and found them helpful. Comment below!

Elevate Your Sprint: Quick Resets for High-Achieving Professionals