What is your self-care plan? Carve out time to move every day

What is your self-care plan? Carve out time to move every day

Hey business owners and managers! What is your self-care plan?

Don’t have one? No problem…it’s actually pretty easy!

If you don’t care for yourself, there’s an excellent chance you will not take care of your employees, customers and business in the manner they deserve.

Self-care doesn’t have to be complex, time-consuming, or expensive. It also doesn’t have to require special equipment or a guru to tell you what to do.

When you put self-care on the backburner for too long, it can lead to burnout. Since you are the leader, head energizer and cheerleader…burnout should scare the heck out of you!

Being who I am, I am going to suggest something easy for a simple self-care plan: Movement!

Before we go any farther, do not tell me or more importantly…yourself…that you don’t have time to move. Yeah, you do! It all comes down to prioritizing and being disciplined regarding setting time aside to move. Not only is physical activity good for your body, but it’s one of the most effective ways to give your mood a boost.

Modern business life was crazy before COVID, and now we need every asset we can garner to get through COVID business life. A positive mood and mindset has so much impact every aspect of daily business operations.

When I talk about movement, I’m not talking about training for a marathon (unless you want to). I’m talking about simple stuff! Daily walks, bike rides…or weekend hikes get you up, moving your body and start the release of Happiness Chemicals within you. Go for a walk during your “lunch hour” or hold staff/sales meetings while you are all out for a walk. Of course, joining a gym, downloading home workout programs are other great ways to care for your wellbeing…if you are so inclined.

What are happiness chemicals? DOPAMINE is linked motivation and reward when you complete a task or achieve a goal. OCYTOCIN flows when you feel love and friendship and spend time with people we care about. SEROTONIN is connected to pride, loyalty, and recognition. You feel great when you perform acts of kindness. ENDORPHINS: These are released through persistence and feats of strength when you engage in physical activity, push your limits or experience intense sensations.

Physical activity improves and lengthens your life. If affects you mentally and socially apart from physical wellbeing. It also has so much powerful impact on brain function, how you problem solve, how you engage others and your overall energy level.

Don’t get me wrong: Pouring a glass of wine, eating a bowl of ice cream and binge-watching programs on TV are fun, and great ways to enjoy parts of your life. BUT, things like this should not be the central focus of a healthy, impactful self-care plan.

Of course, your plan is entirely up to you. If you really want to tackle your business life as powerfully as possible…and impact the lives of your employees and customers as positively as possible…carve out time to move…every day!

  • Make it easy for people to do (and keep doing) business with you!
  • Look up… and surprise someone!


Spencer Rubin is a sales/marketing expert and a passionate advocate for the success of small, local business owners. To sign up for Spencer’s weekly Catalyst Newsletter, contact 971-732-4745.

“Don’t give up, don’t EVER give up” ~Coach Jim Valvano