My business brings in $147 million a year: 3 things I do every day to be the best version of myself

In today’s fast-paced world, the pursuit of personal well-being often intersects with professional aspirations. Leaders and CEOs are increasingly recognizing that their effectiveness is closely tied to their health and lifestyle choices. One executive, in particular, has articulated a clear framework of non-negotiables that assist in maintaining her physical health, mental clarity, and overall well-being. Through personal reflection, she has pinpointed three key pillars that contribute to her ability to lead effectively: adequate sleep, regular physical activity, and mindful nutrition. Each of these elements plays a vital role not just in her personal health but also in her professional effectiveness, creating a solid foundation for her leadership style.

Adequate Sleep: The Unsung Hero of Leadership

Sleep is often dismissed in the hustle and bustle of corporate life, yet its importance cannot be overstated. For this executive, getting between eight to nine hours of sleep each night is non-negotiable. Numerous studies back this up, revealing that quality sleep enhances cognitive functions such as decision-making, creativity, and problem-solving—critical components for effective leadership.

The scientific community recognizes the implications of sleep deprivation, with research indicating that even a single night of poor sleep can lead to decreased productivity and impaired judgment. Sleep also plays a significant role in emotional regulation; an irritable leader is not an effective one. As psychologist Matthew Walker mentions in his acclaimed work, “Why We Sleep,” insufficient sleep can lead to elevated stress levels and exacerbate negative thought patterns. Thus, prioritizing sleep forms the bedrock of this leader’s health regimen, enabling her to show up as her best, both professionally and personally.

To optimize your sleep, setting a nighttime routine can work wonders. Consider actions such as dimming the lights an hour before bed, turning off electronic devices, and engaging in calming activities like reading or meditation. Creating a serene sleep environment that promotes relaxation can facilitate deeper rest. Tracking sleep patterns using wearable technology can also offer insights into habits that may need adjustment.

Movement Matters: The Power of Physical Activity

Starting the day with physical movement has become a second non-negotiable for this CEO. She embraces various forms of exercise, from strength training to Pilates, and finds joy in achieving her daily step goal, aiming for 8,000 to 10,000 steps. This focus on movement serves multiple purposes: it boosts energy levels, enhances mood, and is critical for long-term health.

Current recommendations from health organizations suggest that adults should engage in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week. However, for many professionals tethered to their desks, fitting in such movement can seem daunting. This is where innovative strategies come into play.

• Routine Integration: Scheduling walking meetings or taking conference calls while walking can seamlessly incorporate physical activity into work tasks.
• Morning Rituals: Starting the day with intentional movement, such as yoga or a brisk walk, can set a positive tone for the hours ahead.
• Office Fitness: Simple modifications like standing desks, stretching at regular intervals, and participating in brief exercise sessions throughout the day can significantly impact physical well-being.

Moreover, numerous studies have illustrated that physical activity releases endorphins, commonly known as ‘feel-good’ hormones, which can elevate one’s mood and reduce stress. This physiological response is particularly important for leaders who must navigate high-pressure situations daily. In essence, incorporating movement into the everyday routine is not merely about fitness; it is about fostering the mental and emotional resilience necessary for effective leadership.

Nourishment: The Fuel for Optimal Performance

The final pillar of this leader’s framework revolves around thoughtful nutrition. The executive emphasizes the importance of an anti-inflammatory diet and quality food choices, focusing on leafy greens and protein-rich meals. Nutrition is profoundly influential, affecting everything from energy levels to cognitive function.

Today’s work culture often gravitates toward convenience over quality—rapid, processed foods dominate many corporate lunches and snack options. However, leaders must consider that energy and cognitive efficiency are best supported by whole, nutrient-dense foods. An anti-inflammatory diet, which includes fruits, vegetables, nuts, seeds, and healthy fats, is linked to improved brain function and decreased risks of chronic diseases, including heart disease and diabetes.

Here are some practical strategies for nourishing your body and mind:

• Meal Prep: Prepare meals in advance to avoid unhealthy choices during busy weeks. Incorporating a variety of colors on your plate ensures diverse nutrient intake.
• Stay Hydrated: Often overlooked, proper hydration is essential for maintaining focus and managing fatigue. Consider carrying a water bottle to ensure you’re drinking enough throughout the day.
• Mindful Eating: Practicing mindfulness while eating—such as reducing distractions or savoring each bite—can enhance digestion and improve the enjoyment of food.

In summary, the thoughtful integration of these three pillars—adequate sleep, regular movement, and mindful nutrition—creates the scaffolding for personal well-being and effective leadership. For those striving for excellence, whether at the helm of a corporation or in any leadership role, embracing these non-negotiables paves the way not just for professional success but also for a healthier, more balanced life.