Health & Balance¶

Overview¶

Sustainable high performance requires attention to physical health, mental wellness, and life balance.

Physical Health¶

Exercise¶

• Strength training 3x/week
• Cardio 3x/week
• Daily movement
• Recovery days

Nutrition¶

• Whole foods
• Adequate protein
• Hydration
• Mindful eating

Sleep¶

• 7-8 hours
• Consistent schedule
• Sleep hygiene
• Wind-down routine

Mental Wellness¶

Stress Management¶

• Regular exercise
• Meditation/breathwork
• Nature time
• Social connection

Mindfulness¶

• Daily meditation
• Mindful moments
• Body awareness
• Present focus

Boundaries¶

• Work hours
• Device-free time
• Say no gracefully
• Protect recovery

Life Balance¶

Domains¶

• Work/career
• Relationships
• Health
• Personal growth
• Recreation
• Contribution

Regular Assessment¶

• What's working?
• What needs attention?
• What to start/stop?

Warning Signs¶

• Chronic fatigue
• Irritability
• Poor sleep
• Decreased motivation
• Social withdrawal

Recovery Practices¶

• Regular vacations
• Weekly sabbath
• Daily micro-recovery
• Hobby time

Related Documents¶

• Mindset
• Productivity
• Reflections

Last updated: January 2025