5 ways leaders can master self-connection

Poor mental health costs the global economy $1 trillion annually in lost productivity and it is only getting worse in an uncertain world. Disrupted sleep, increased irritability and fatigue from mounting tasks can spiral leaders into poor coping habits that affect both personal health and work performance. Learning to better connect with yourself is a crucial life skill to optimise health and performance. Health = Wealth. It is worth investing in connecting to self, learning to see the signs that indicate you are mentally healthy, or need a bit more investment to get you back on track.  Here’s five Practical Steps for Better Self-Connection:

1. Assess Your Foundation
   Our mental and physical health are inextricably linked, so this is a great place to start. Honestly evaluate your habits around eating, drinking, sleeping, and exercise. These fundamentals determine how you show up each day. Everyone’s routine looks different but try some of these on for size:

   Sleep: Let go of today and tomorrow by doing whatever planning you need to do at the end of the day for the coming day, then put it out of your mind. Maintain consistent bedtime and wake hours. Stop looking at screens and eating 3 hours before bed. Keep your bedroom cool and dark.
   Exercise: Don’t groan if you don’t love it. Get creative. Whether it is walking the dog, dancing around the kitchen while cooking, or weekly walking in nature. Find what movement you love and build it into routine. Enlist a friend or colleague who likes the same thing to keep you going.
   Diet: Practice mindful eating. Focus on whole foods over processed options and eat slowly and consciously. Enjoy each mouthful.

2. Build Genuine Connections
   We are tribal by nature. Our animal brain constantly looks for signs of whether we truly feel like we belong or not. When we feel like we belong, we get a good dose of oxytocin released in our brains which help us relax and make better choices. It is just as important to find that sense of connection inside work as it is outside work. Find non-work commonalities with colleagues. Regular conversations about shared interests and moments of laughter release oxytocin, helping balance cortisol levels.
3. Practice Daily Helping
   Our animal brains crave being valued in our tribe. Intentionally assist others daily and notice how it makes you feel. The serotonin release from being valued helps offset cortisol as your brain recognises the value you bring to others. Make this a regular practice. The combination of practice 2 and 3 increases your ability to focus and get into curious, problem-solving mode more effectively.
4. Monitor Energy Levels
   Check your energy regularly. Think about your energy on a scale of 0 – 10 with zero being asleep and 10 running on adrenaline and feeling euphoric. A good steady energy around 5-7 most days is a good goal to aim for. Journal what has happened when your energy levels are particularly high or low or fluctuating randomly, to identify what seems to be causing it. Take actions from steps 1 – 3 to get it back to a more balanced state.
5. Examine Your Narratives
   Our animal brain can run riot with us. It can often misinterpret differences as ‘threat’.  At day’s end, notice any recurring ‘negative’ thoughts and emotions about situations or people. Write them down and challenge them: What observable facts support your interpretation? What alternative perspectives exist? Seek oxytocin and serotonin sources through steps 2 and 3 before revisiting these stories with curiosity. Unhelpful narrative loops drain your energy. Regularly connecting with those animal brain loops helps you shift them.

Don’t try and fix everything overnight though. Pick one habit at a time. Start small and build up. Identify specific improvements you can make. As you get better connected you will find you laugh more easily, have the energy and focus you need and importantly, enjoy life more. Get connected to yourself and watch the positive ripple effects unfold. Your highest potential and the potential of your organisation awaits.​​​​​​​​​​​​​​​​

Written by Genevieve Hawkins.
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