By Liz Townsend Bird, The Food Bank for Central & Northeast Missouri, Women’s Network Chair
What’s your game plan for the 4th quarter?
The 4th quarter of the year is here! That time of year when our professional and personal lives are in constant competition for time and attention – two resources that are often already stretched thin. The final push to meet financial or strategic goals at work, on top of our own personal or family goals, and preparing for the holidays. It is easy to get overwhelmed, anxious, and stressed out.
Personally, I need a little pep-talk to keep me going through the final months. I’m guessing I’m not the only one. So, here are some reminders for all of us so that we can feel like we’re winning the 4th quarter.
Little things that put your physical, mental, and emotional health first, will make big differences. Remember, you can’t pour from an empty cup. Read that again. Visualize it. You need to prioritize yourself so that you can give your best to your family, friends, community, and of course, work.
The Basics (Your physical health):
- Make time for yourself every day and practice gratitude. I use the Calm app every day. A 10-minute meditation in the morning helps me set my intention for the day.
- Stay hydrated. Experts suggest dividing your weight in half to determine the number of ounces of water you should drink per day.
- Make nutritious choices throughout the day. Limit sugar, caffeine and alcohol.
- Get enough sleep! Avoid technology for 30-60 minutes prior to bedtime.
- Move your body – bonus if it’s outside and you’re getting vitamin D (Sunshine!)
Set Boundaries (Your mental and emotional health):
- Make a plan now to protect your time and resources. You don’t have to accept every invitation, and you don’t owe anyone an explanation other than a polite decline.
- Avoid unrealistic expectations, financial pressures, and excessive commitments.
- Stop comparing yourself to everyone else. Take a break from social media, especially those who perpetuate the elusive perfect “fill-in-the-blank.”
- Don’t be afraid to ask for help, from a friend or professional, like Burrell Behavioral Health, our presenter for the October Professional Development Luncheon.
So how do you tackle the final months of the year, especially when you may already be feeling burnout? Please share your best practices with our Women’s Network Tribe. Remember, we rise by lifting others. #RiseAndLift
Liz Townsend Bird
Women’s Network Chair, 2022-23
Director of Development
The Food Bank for Central & Northeast Missouri