{"id":4512,"date":"2022-08-01T14:26:40","date_gmt":"2022-08-01T14:26:40","guid":{"rendered":"https:\/\/terezrijkenberg.com\/?p=4512"},"modified":"2022-08-01T14:43:24","modified_gmt":"2022-08-01T14:43:24","slug":"4-essentials-for-sustainable-success-at-work","status":"publish","type":"post","link":"https:\/\/terezrijkenberg.com\/blog\/4-essentials-for-sustainable-success-at-work\/","title":{"rendered":"4 essentials for sustainable success at work"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4512\" class=\"elementor elementor-4512\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-120bddb9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"120bddb9\" data-element_type=\"section\" data-settings=\"{&quot;dotlife_ext_is_background_parallax&quot;:&quot;false&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5ee85833\" data-id=\"5ee85833\" data-element_type=\"column\" data-settings=\"{&quot;dotlife_ext_link_sidemenu&quot;:&quot;false&quot;,&quot;dotlife_ext_is_scrollme&quot;:&quot;false&quot;,&quot;dotlife_ext_is_smoove&quot;:&quot;false&quot;,&quot;dotlife_ext_is_parallax_mouse&quot;:&quot;false&quot;,&quot;dotlife_ext_is_infinite&quot;:&quot;false&quot;,&quot;dotlife_ext_is_fadeout_animation&quot;:&quot;false&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2425e678 elementor-widget elementor-widget-text-editor\" data-id=\"2425e678\" data-element_type=\"widget\" data-settings=\"{&quot;dotlife_ext_link_sidemenu&quot;:&quot;false&quot;,&quot;dotlife_ext_is_scrollme&quot;:&quot;false&quot;,&quot;dotlife_ext_is_smoove&quot;:&quot;false&quot;,&quot;dotlife_ext_is_parallax_mouse&quot;:&quot;false&quot;,&quot;dotlife_ext_is_infinite&quot;:&quot;false&quot;,&quot;dotlife_ext_is_fadeout_animation&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 13-03-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<pre>&lt;READING TIME: 3m54s&gt;<\/pre><p><span style=\"font-weight: 400;\">No matter what your current work situation or role is, there are 4 essentials that you need to prioritise, to help you achieve sustainable success at work.<\/span><\/p><p>In fact, I would go so far as to say that these 4 always come first before work priorities.<\/p><p><strong>Food. Sleep. Exercise. Relationships.<\/strong><\/p><p><span style=\"font-weight: 400;\">When you look after these 4 not only will you have more energy to focus on your work, but you will feel more motivated and be more innovative.<\/span><\/p><p><span style=\"font-weight: 400;\">Here are some tips to get started if you haven\u2019t already done so yet:<\/span><\/p><p><b>FOOD<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat real food &#8211; people enjoy different \u201cways of eating\u201d, but the general consensus with all of the best diets and doctors is to eat more real food and less processed food.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat what works best for you and your energy levels &#8211; you will know. Check in with yourself often to intentionally decide which foods should be cut from your diet and which should be added.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Generally, your body will let you know when you don\u2019t eat well, so take some time to listen and be aware of what works and what doesn&#8217;t.<\/span><\/li><\/ul><p>\u00a0<\/p><p><b>SLEEP<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not everyone needs 8 hours, but test yourself on various hours of sleep to find what works best for you.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Most people need more than 6 hours.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep works well when sticking to a routine of the same sleep time and wake times every day.<\/span><\/li><\/ul><p>\u00a0<\/p><p><b>EXERCISE<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you haven\u2019t prioritised this, start small, even 5 minutes of exercise a day is helpful.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise outside if you can, to get the benefits of clean air and the de-stressing and happiness-inducing properties of nature.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise even when you feel crappy &#8211; just adjust the effort and intensity &#8211; even people who are ill (even Cancer patients at various stages of their progress) gain benefits from gentle daily walks.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find ways to increase spontaneous exercise too (like walking up the stairs; parking further away from the shops etc.).<\/span><\/li><\/ul><p>\u00a0<\/p><p><b>RELATIONSHIPS<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relationships have been proven to be the most important determinant for health and happiness later in life (conducted by numerous studies).<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on creating time where you can be 100% full present within that relationship (removing cell phones and other distractions).<\/span><\/li><li aria-level=\"1\">If you find you aren&#8217;t getting enough time for connection with a particular person or relationship then don&#8217;t be scared to schedule the time in your calendar for the relationship. If a spontaneous connection isn&#8217;t happening then plan it instead.<\/li><\/ul><p>\u00a0<\/p><p><strong>When planning my week every Friday, I allocate time for these 4 essentials first.\u00a0<\/strong><\/p><p><span style=\"font-weight: 400;\">In fact, most are set as recurring items in my calendar.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">I intentionally do this so that I can also intentionally be mindful during that activity.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">For instance when I fetch my son from school every day I have scheduled 1 hour to spend with him. This time is all about him. And I am focused on being present and listening and enjoying my time with him.<\/span><\/p><p><strong>TAKE ACTION:<\/strong><\/p><ul><li><span style=\"font-weight: 400;\">If you haven&#8217;t done so already, I would encourage you to deliberately schedule time for each of these essentials in your calendar. You may not need to block out time for sleep, but it&#8217;s worth deciding what time you plan to go to sleep and what time you plan to wake every morning.<\/span><\/li><li><span style=\"font-weight: 400;\">When it comes time to do the activity, practice being 100% conscious and mindful in that moment. Give all of your energy over to that single activity. For example: Practise mindful eating or mindful exercise or practise being 100% present with the person you are with.<\/span><\/li><li><span style=\"font-weight: 400;\">COACHING: If you need 1-to-1 support to prioritise more of these 4 essentials in your life for greater success and productivity at work, <\/span>then<strong> <a href=\"https:\/\/terezrijkenberg.com\/book-a-consultation\/\">book a free consultation with me here<\/a><\/strong>.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>No matter what your current work situation is, there are 4 essentials that you need to prioritise, to help you achieve sustainable success at work&#8230; <\/p>\n","protected":false},"author":1,"featured_media":4513,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[38],"tags":[83,182,181,79,78,74,183,184,96,180],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - 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