A funny commercial for Progressive Insurance on American television satirizes Millennials who are afraid of becoming like their parents. It makes me laugh every time, but I realize I’m not becoming my parents, I’m becoming like my grandparents!
I know I’m getting old. My knees and hips tell me, but most importantly, the fact that I like to go to bed very early and eat earlier than I ever have has reminded me that I’m becoming like “those old people” I used to make fun of.
I suffer the next day when I have a bad night’s sleep. If I eat too late in the evening, I suffer when I get to bed, and while I’ve been gluten-free for almost ten years now (not by choice), my body reminds me immediately when I’ve accidentally had gluten I shouldn’t have.
I look forward to nights spent watching television, and I know at 6 that I want to watch the news and Jeopardy at 7:30 pm.
Yup, I’m becoming one of those old people I never thought I’d become.
Most importantly, I realize that when I don’t take care of myself, I can’t be as productive as well as I used to be.
I remember that, in my early 20s, I could go out parting all night long and make it to work the next day with no side effects. I was invincible. The older I got, the more that feeling of invincibility went away. And now I’m at the point that if I don’t prioritize self-care, everything suffers, and suffers for more than one day!
My resolution for 2025 is to prioritize my self-care. Like you, my days are often a whirlwind of tasks, meetings, and deadlines. And when I’m running around like a headless chicken, it is much too easy to forget that I need to take care of myself along the way. If I can’t take care of myself, how on earth do I expect to take care of all the things at work that need my attention?
So, I’m starting 2025 thinking of self-care, like maintenance for my car (I like schedules and processes). Just as a car needs regular oil changes to function properly, you need regular upkeep to stay productive and engaged. Neglecting self-care can lead to physical and emotional exhaustion, reduced concentration, and even health issues. In contrast, investing in self-care improves resilience, focus, and energy—qualities that are essential for administrative professionals managing demanding workloads.
If you said to yourself, “I’m too busy for self-care!” you are not alone. But self-care doesn’t have to mean elaborate spa days or expensive vacations (although those are pretty nice too!). It’s about incorporating small, sustainable habits into your daily routine.
Here are some examples:
- Take Regular Breaks
The Pomodoro Technique—working in focused intervals followed by short breaks—can help you manage your workload without feeling overwhelmed. A five-minute walk or a quick stretch can reset your focus and prevent mental fatigue.
I wear an Apple watch. When it was new, I set up the movement statistics to have me moving for one minute at least 15 hours a day. Then I got way too busy, and I stopped caring. What I like about it (or a Fitbit) is that it reminds me that I haven’t moved enough each hour. I’m very goal-oriented, so my new goal is to return to caring about my hourly movement. Even just getting a new glass of water helps me with that goal.
- Stay Hydrated and Nourished
It’s easy to skip meals or forget to drink water when you’re busy. I use my step breaks to have a glass of water each hour. If that isn’t reasonable, keep a water bottle on your desk.
I also add electrolytes (I use LMNT – no sponsor plug, but here is an affiliate link: http://elementallabs.refr.cc/rhondascharf. If you want to try them, you will get a free sample pack, too). If they taste very salty at first, your body is out of balance (it’s a fun party game), but I’ve balanced my electrolytes, and they taste like a sweet treat for me. This has me drinking about 1.5L of water each day filled with electrolytes. As you can imagine, it makes it easier to take regular breaks, and I swear it does help my sleep!
Nutrition matters too. Too many unhealthy snacks, sugar, and foods on the go take their toll on me. I need to eat a lot of salad and protein for my body. I aim to have easy-to-grab healthy snacks available (cut-up fruit/veggies etc.) for me; otherwise, I grab something that looks healthy but isn’t.
I know that when I get overwhelmed at my desk, my body tries to distract me, telling me I’m hungry (even when it couldn’t possibly be true). The water, breaks, and a quick veggie snack often satisfy that distraction so I can return to work.
- Practice Mindfulness
Even a few minutes of Mindfulness daily can reduce stress and improve focus. Apps like Headspace or Calm offer guided meditations tailored for busy people like us. Or, pause, take a few deep breaths, and focus on the present moment.
I do this each morning in the kitchen, making my pot of tea (or bottle of electrolytes). It is my time for me to listen to my mind. I don’t listen to the news updates on my Alexa, I don’t have the radio on, I’m not listening to anything, and while I’m doing something very easy, my mind is in “zen” mode.
When I’m not practicing self-care, I’m also looking through the freezer to see what I should make for lunch and dinner; I’m unloading the dishwasher or cleaning up the kitchen. I’ve started to pay attention to this simple routine in the morning to ensure it is a moment for me to be mindful instead of being busy and worried about lunch or the dishes.
- Disconnect After Hours
On our recent Wine with Rhonda, a couple of the participants shared they had multiple cell phones, and everyone moaned when we saw them. Until Jacqui shared that it was great having two. One was work, and when the workday ended, that phone was turned off, put away, or forgotten about. She could still email her friends, jump on social media, or play her games without any work texts or emails coming through for her to see. She just didn’t see them as the work phone was gone.
I’ve only got one phone, but I’ve been practicing not worrying about email after hours. I play games or jump on social media, but I do not respond from my phone after hours.
Also, during Wine with Rhonda, we were all chatting about how we work long hours on the days we work from home. I’ve recently recommitted to my office hours. Not getting in the office as early as I used to and leaving a little earlier than I used to. I’m a work in progress, but for 2025, I’m going to write office hours that we can adhere to. If I’m up too early, I can go for a walk, read a book, go to the gym, or do my laundry, but I won’t be going into the office. And I’m committing to leaving the office at a set time each evening, too, along with not responding to emails as they come in after hours.
- Sleep
When I hit my 50s and the natural phase of menopause attacked me, I lost the ability to be a good sleeper. I would stay up late because I couldn’t fall asleep, and it wasn’t unusual for me to crawl out of bed in the middle of the night with a book to try to put me back to sleep.
Then the pandemic hit. At first, like many people, we got sucked into binge-watching a few shows and stayed up too late. It wasn’t a problem, though, as I didn’t need to get up at 5 am. But I got tired of sitting in front of the television and wanted to go to bed with a book instead. We started going to bed and turning off the light before the 10 pm news (unheard of in the past). We taught ourselves to get a lot of sleep.
Now I’m on the other side of menopause, had some medical help with my hormones so that I could sleep properly, and a good night is when the television is off at 9, and I’m in bed with a book. If it’s a great night, I’ll fall asleep before 10. (Yes, I’m becoming like that Progressive commercial!).
I’m already wondering about New Year’s Eve as I cannot remember the last time I stayed up to midnight. Sleep is a priority that makes a massive difference in my productivity.
When I commit to doing these quite simple things, I feel better. I can focus, my error rate is significantly lower, and I’m willing to bet I’m easier to live with as well.
Many of us are accustomed to prioritizing the needs of others. But we have all heard the expression that you can’t pour from an empty cup. By making self-care a non-negotiable part of your routine, you’re improving your quality of life and enhancing your ability to support those around you.
So, take that break, drink that water, and go to bed early! You deserve it, and your workplace will be better for it. Self-care isn’t just about surviving—it’s about personally and professionally thriving.
This article was written by Rhonda Scharf not AI.
