5-Minute Leader Self-Care: Filling Your Own Cup

Today’s post is in honour of Millie and some leaders who are looking to do things differently. You know who you are 👊

Time needed: 5 minutes (90-90-120 seconds)

Setting: Any private moment during your day

Purpose: Restoring yourself when you're constantly giving to others

Energy Inventory Check (90 seconds)

What: Honest assessment of your resources:

- Place hand on chest, breathe, ask "How am I really doing?"

- Notice where you feel depleted versus where you still have energy

- Acknowledge what you've given to others today without judgment

- Recognize signs your system is running on fumes

- Give yourself permission to need restoration

Notice: Resistance to acknowledging depletion, where you feel most drained, what honest self-assessment reveals

Why: Leaders often ignore their own needs until burnout, awareness prevents crisis, models healthy boundaries

Boundary Micro-Moment (90 seconds)

What: Creating small protective space:

- Identify one thing you can delegate or delay by even 30 minutes

- Say no to one small request or expectation today

- Take 10 breaths without solving anyone else's problems

- Remind yourself: "I cannot give what I don't have"

- Choose one way to protect your energy in next few hours

Notice: Guilt about setting boundaries, relief when you stop over-giving, fear that others can't manage without you

Why: Boundaries are essential for sustainable leadership, models healthy limits for team, prevents resentment

Restoration Action (120 seconds)

What: One immediate act of self-restoration:

- Do something that fills rather than drains you

- Connect with what energizes you personally (not professionally)

- Take care of a basic need you've been ignoring

- Engage with something that brings you joy unrelated to work

- Remind yourself why your wellbeing matters

Notice: What actually restores you versus what you think should, how it feels to prioritize your needs, immediate effects of self-care

Why: Leaders need restoration to serve effectively, self-care enables rather than prevents good leadership

Closing: "My wellbeing serves everyone I lead"

Notice: How taking care of yourself affects your capacity to care for others

Why: Sustainable leadership requires sustainable self-care

Tips:

- Schedule self-care like important meetings

- Remember: self-care is leadership modeling

- Start with micro-moments of restoration

- Delegate more than feels comfortable

- Your worth isn't measured by constant availability