Self-Care – Part 2: Five Key Areas for Holistic Leadership Well-Being

In the last blog, we explored adopting the right mindset for self-care. In this post, we dive into five key areas of self-care: body, mind, relationships, choice, and growth. These areas form a simple checklist to help you reflect on your overall health and well-being. I suggest taking 15 minutes each week to assess your health in these five areas, noting what’s working and where adjustments might be needed.

  1. Body

Drawing on the concept of “body budgeting” from psychologist Lisa Feldman Barrett, your brain constantly predicts your body’s energy needs. It determines how much energy is required to keep you alive and thriving by referencing past experiences. You expend energy when you move, replenish it when you eat, drink, and sleep, and conserve it when you relax. Unexpected events, heavy workloads, or stress also affect this energy balance.

Consider your energy budget and rate yourself in the areas of exercise, sleep, and diet (both at home and on the road). For example, if you’re traveling frequently, skipping meals, and not exercising, you might score yourself a 1 for these areas. Reflect on how you can improve your scores each week.

Investing in your diet, exercise, and sleep will enhance both mental and physical well-being, improving your mood and performance at work. This also sets a powerful example of healthy leadership.

  1. Emotional Health

Two crucial aspects of emotional health for leaders are the ability to regulate emotions and the ability to relax. Leaders often arrive at coaching sessions filled with strong emotions, such as frustration or anger. These emotions can drain energy and affect their work and home life.

I use the ABC framework to help leaders process these emotions:

  • A – Awareness: Recognize when you’re feeling strong emotions. What do you think, feel, and do in these moments?
  • B – Build Your Intelligence Base: Dig deeper into your feelings. Can you pinpoint what’s truly bothering you? For example, frustration might stem from unmet expectations or miscommunication, rather than raw anger.
  • C – Communicate: Identify the conversation you need to have — both with others and with yourself. This might mean addressing the situation directly or reflecting on your role in it.

Another important element is relaxation. For many leaders, it’s been so long since they felt truly relaxed. Time in nature, human touch, pet care, or gratitude practices are key relaxation techniques. Think about how you can incorporate relaxation into your routine, even if it feels foreign at first.

  1. Relationships & Collaboration

Leadership is inherently about relationships. Neuroscience shows that our brains collaborate with others’ brains, influencing how we regulate our bodily functions and energy. Collaboration strengthens neural connections and helps balance our energy budget.

Consider how you model relationships and collaboration in your role. Think about the type of support you need (e.g., coach, mentor, challenge network), and which relationships you want to nurture or let go of. Healthy relationships energize you, and fostering positive collaboration helps create a supportive, productive environment.

  1. Choice Points

Autonomy and choice are central to happiness. We take control by recognizing and creating “choice points” — moments when we can make intentional decisions based on our goals and values. For example, choosing to delegate tasks rather than doing everything yourself allows you to save time and energy.

Practice mindfulness around these choices, and reflect on how your decisions affect your leadership effectiveness and well-being.

  1. Growth & Nourishment

Self-actualization is about engaging in activities that feed you, both personally and professionally. Whether it’s learning, creativity, or personal hobbies, these nourishing activities enhance brain function and emotional well-being.

For example, one COO reignited his passion for mechanics by committing to one hour of work a week toward restoring an old pick-up truck.

Conclusion

Give yourself permission to prioritize self-care. There’s no one-size-fits-all approach, but this checklist will help you build a balanced self-care routine. In the next blog, we’ll explore specific actions for each area, so you can create a personalized self-care plan that enhances your leadership and overall well-being.

Wishing you the best as you take your next steps toward having a Professional Edge.