Take Care of Yourself, So You Can Better Serve Those Who Count On You
Leadership begins with the health of the whole person—physical, mental, and emotional.
When we show up for ourselves, we have more to offer those around us.
Leadership can feel like an endless cycle of giving—responding to the needs of your team, solving problems, and staying present for those who rely on you. Yet we often forget one crucial truth: we can't truly care for others unless we first take care of ourselves. The idea of "self-care" isn't just about indulgence; it's about sustainability. Leadership begins with the health of the whole person—physical, mental, and emotional.
When we show up for ourselves, we have more to offer those around us. It’s like the oxygen mask principle: put your own mask on first. When we don’t, we risk burnout, reactive decision-making, and a leadership style that feels more like surviving than thriving.
At Peak Gravity Leadership, we believe that sustainable leadership isn’t about pushing through stress, but about replenishing your own energy. Here are five simple, research-backed practices to help you take care of yourself, so you can better serve those who count on you.
1. Take a Time-in: Meditation
Optimal Time: 10 minutes daily, either at the start of your day or just before bed.
Personal Benefit: Meditation has been shown to reduce cortisol levels by 31%, helping to decrease anxiety and improve focus (Khoury et al., 2015). Ten minutes may seem short, but the cumulative effect can have a lasting impact on how you manage stress.
Leadership Impact: As leaders, we often get caught in reactive loops. Meditation helps break that cycle, giving you the clarity and emotional regulation needed to respond thoughtfully instead of reacting instinctively.
2. Get Moving: Walking/Running
Optimal Time: 30+ minutes, 3–5 times per week.
Personal Benefit: Whether it's a brisk walk or a light run, this kind of exercise boosts your mood, sharpens cognitive function, and lowers your risk of heart disease by 19% (Aune et al., 2015).
Leadership Impact: Movement is a way to reset your mind. Those 30 minutes provide time to decompress, reflect, and return to your work with renewed mental clarity and focus. In a world of constant urgency, giving yourself space to think is invaluable.
3. Embrace INVIGORATION: Cold Plunge
Optimal Time: 2–5 minutes of exposure to cold water, 2–3 times per week.
Personal Benefit: Cold plunges are more than a trendy wellness hack; they’ve been shown to reduce inflammation, boost endorphins, and decrease depressive symptoms by 50% (Shevchuk, 2008).
Leadership Impact: This practice isn’t just about physical benefits—it’s about mental toughness. Cold plunges train you to embrace discomfort and build resilience, two qualities that are essential for leading effectively through uncertainty and change.
4. Create Time to Renew: Good Sleep
Optimal Time: 7–9 hours per night, ideally uninterrupted.
Personal Benefit: Sleep is the foundation of physical and cognitive health. It improves memory, enhances decision-making, and regulates emotions. In fact, leaders who get enough sleep are 58% more likely to make better decisions (Walker, 2017).
Leadership Impact: Think of sleep as your secret productivity tool. When you’re well-rested, you’re more creative, better at problem-solving, and—perhaps most importantly—more emotionally balanced, which is key to building trust and leading with empathy.
5. Get Grounded: Spend Time in Nature
Optimal Time: 20 minutes a day, whether it’s a walk in the park or simply sitting outside.
Personal Benefit: Time spent in nature reduces cortisol levels by 12%, improves mood, and lowers blood pressure (Hunter et al., 2019). It’s one of the simplest ways to reduce stress.
Leadership Impact: Nature has a grounding effect, pulling us out of the noise and into the present moment. As leaders, time in nature offers us the chance to pause, reflect, and come back to our teams with fresh perspectives and renewed energy.
Leading Whole-Human
Sustainable leadership isn’t about how hard you can push; it’s about how well you can recover. The most effective leaders take care of their whole selves—physically, mentally, and emotionally—so they can lead with purpose, clarity, and resilience.
At Peak Gravity Leadership, we believe in the power of whole-human leadership. When you invest in yourself, you’re investing in your ability to lead others. These five recovery practices are small but powerful steps you can incorporate into your daily life. Start where you are, be consistent, and notice how your energy, presence, and leadership effectiveness improve.
After all, you can’t pour from an empty cup. Take care of yourself so you can be the leader your people need.
What’s your next step toward whole-human leadership? We’re here for you and wish you joy in the journey!
Author: Jamie York, jamie@peakgravityleadership.com
References:
Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., ... & Hofmann, S. G. (2015). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771.
Aune, D., Norat, T., Leitzmann, M., Tonstad, S., & Vatten, L. J. (2015). Physical activity and the risk of cardiovascular disease: A systematic review and dose-response meta-analysis. European Journal of Epidemiology, 30(7), 529-543.
Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995-1001.
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
Hunter, R. F., Cleland, C., Cleary, A., Droomers, M., Wheeler, B. W., & Sinnett, D. (2019). Environmental stressors, stress recovery, restoration and environmental preferences: A systematic review of the evidence for green spaces in healthcare environments. Environment International, 120, 85-95.