Key takeaways
- We sometimes are too hard on ourselves.
- Entrepreneurs often neglect their wellness and suffer consequences.
- Wellness is about the success of the body and mind.
- Diet, sleep, and exercise in green spaces can make a difference.
It's almost a new year, a time for new beginnings, a time to break old habits and adopt new ones. January is the month for: out with the old and in with the latest. What do we tackle first to change? We are taught in management to put customers first, treat employees as a top priority, and, of course, treat your boss like a king (appraisals are coming up!). However, shouldn't you be considering yourself first? Falling in love is easy, but sometimes not on your own. It's time to focus on some self-compassion for 2026.
Self-compassion
When we do not perform as expected, we come down hard on ourselves, even though the situation may have little to do with our actions. Sometimes we become defensive, which affects our confidence and burdens us.
According to Serena Chen of the University of California, Berkeley, self-compassion differs from self-esteem, even though people with high self-compassion also have high self-esteem. "Self-compassion, on the other hand, doesn't involve judging the self or others. Instead, it creates a sense of self-worth because it leads people to care about their well-being and recovery after a setback genuinely," says Chen in the September-October 2018 issue of Harvard Business Review.
Chen says that there are three levels of self-compassion. First, people with high standards are kind to themselves and practice mindfulness. Second, self-compassionate people accept that they are only human, and third, when they do falter, they don't let negative emotions burden them; in other words, they don't worry too much, but instead be happy!
Sleep deprivation
One of the unkind things we do to ourselves is not getting enough snooze. In addition to a healthy diet, regular exercise, not smoking, and getting enough sleep, a critical ingredient for a healthy life is a healthy lifestyle. Globalisation, the 24/7 work environment, and technology make it almost impossible for adults to get the recommended 7-8 hours of sleep. Many workers find it impossible to keep their work out of their vacation.
Some of the adverse outcomes of sleep loss include: obesity and weight gain, sleepiness & inattention, decision-making weakness, inflammation, reduced immunity, diabetes, metabolic cardiovascular disease, depression, and increased stress.
Never sacrifice sleep as an entrepreneur, and if your workers are also not getting enough, start a policy that allows them to take afternoon naps (sleeping on the job has benefits!). The optimum amount is 10-20 minutes during the day, as this will not disrupt your sleep patterns.
Locus of control
If you accept that some things are beyond your control, you are likely to let go and show some compassion. While people with an external locus of control believe their destiny is predetermined and that they can do nothing to make a difference, they tend to be low performers. People with the opposite tend to possess an internal locus of control. It is essential to realise that there are situations where a person needs to try their best, and when it does not work, chalk it up to experience.
Perfectionist
If you are a perfectionist, you might be putting undue stress on yourself. A perfectionist tends to set the bar high and strive for flawless work. While they are highly motivated and conscientious, they may be overly demanding of subordinates, causing them stress. However, when perfectionists fail, they often blame themselves and frequently burn out, become stressed and turn into workaholics.
Research has shown that there are two types of perfectionists. The excellence-seeking perfectionist who focuses on high standards and failure-avoiders who try very hard to avoid mistakes and believe their work is not good enough. Either way, people who are perfectionists tend to suffer from high anxiety and sometimes low life satisfaction.
Good foodie
One of the most popular diets is the Mediterranean diet. Touted as the best for heart disease reduction, cancer and hypertension decrease, and suitable for brain development and weight loss.
Rahaf Al Bochi, a registered dietitian, was quoted on CNN Online recently as saying, "Even though it's called the Mediterranean diet, it's not really a diet. It doesn't tell you what to eat and what not to eat. It's a lifestyle that encourages consuming all food groups but gives more weight to those which have the most health benefits."
Mediterranean 'foods' are rich in fruits, vegetables, whole grains, and olive oil. The people of that region eat more fish and less red meat, such as beef, which could explain why they live long and healthy lives. We tend to eat more meat when we get wealthier and stress more on fast foods, which tend to be tastier with high salt content and could explain our hypertension epidemic among the 50+.
One bad habit we have, and probably do not know it, is our high consumption of juices. Researchers in 2013 analysed data on 100,000 people from 1986 to 2009 and found that fruit juice consumption was linked to a higher risk of type 2 diabetes. Since the fibre is removed from the juice, the sugars are absorbed much more quickly, leading to faster and more significant changes in blood glucose and insulin levels.
Also, diets rich in fibre have been associated with a lower risk of high blood pressure, stroke, and heart disease. Oats and fruit for breakfast are a good power breakfast.
Start a garden
Our food culture has shifted toward greater outsourcing. Even in developed countries, everyone has a backyard garden, yet despite a year-round growing climate, some do not. A garden offers multiple benefits: cheaper, healthier food; exercise; being closer to Mother Nature; and, of course, good therapy after a hard day's work at the office.
There is a concept called a community garden where everyone plants and shares food. This concept also has the added benefit of strengthening neighbourhood relationships. Our community spirit is slowly dying as we find exercise in gyms (with stale air compared to being among trees) and spend more time on electronic devices.
A kitchen garden has no membership fee, and there is nothing better than bonding with your family and neighbours on a sunny Sunday morning. Researchers at the University of Essex have shown that time spent outdoors (in green spaces) can affect your mood and self-esteem. There is nothing better than having a herb or butterfly garden (I love seeing the hummingbirds, too). You can add fresh herbs to your food or hot beverages. I am naughty when I say that the more I meet people, the more I love my trees!
I tell you, when I harvest my own fruits and vegetables, the commercial produce doesn't taste quite as good. I frequently say that I live in an ecosystem with birds chirping in the background, I am mindful that I live in a natural environment, and I am at my best, self-actualised and loving myself.
Sajjad Hamid is an Entrepreneurship Educator who supports entrepreneurs in scaling their ventures. In his spare time in Trinidad and Tobago, he cultivates organic tropical fruits and vegetables, practising sustainable farming in his home garden.
He is the author of Build Your Legacy Business: Solopreneur To Family Business Hero. Sajjad is a Fellow of the Family Firm Institute. You can contact him at [email protected] or visit www.entrepreneurtnt.com.
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