In the past, hard-working leaders have been portrayed in the media as sleep-deprived, stubborn individuals with no time to do anything other than work-related tasks. However, in recent years more emphasis has been put on the importance of mental health and self-care, especially in the workplace. Self-care is any activity that we deliberately do in order to take care of our emotional, mental, and physical health. This includes lifestyle, nutrition, hygiene, and environmental factors.

Ignoring your body's needs can hurt your ability to think, focus, and help others in need. Whereas engaging in self-care can boost the mind, body, and spirit, which help lift those abilities in proximity as well. Being able to balance the challenges of work with the importance of self-care is one of the most important leadership qualities. Let's dive deeper into how self-care can improve your performance as a leader.

Investing in your appearance can boost confidence

 Whether your company has a professional dress code or a more casual one, your physical appearance can have a major impact on your work performance. What you wear and how you look can affect the way you feel, think, and act. It can also affect the way others act or respond when interacting with you. Taking the time to get ready for work each day and dressing appropriately will make you feel better about yourself and more confident overall in the workplace. Being consistent in presenting yourself appropriately can even boost your career as your superiors, clients and peers are more likely to notice your effort and acknowledge it as showing respect for your job.

Wearing clean, pressed, and tidy clothes shows that you are serious about your appearance and have made an effort to present yourself in the best way possible. However, this doesn't mean that you need to wear expensive designer clothes, shoes and accessories to show your professionalism. You can wear inexpensive, suitable clothing, which corresponds to your job position and the industry you work in and make the same statement. In fact, you can build a work-appropriate wardrobe for a low-cost by shopping secondhand. Shopping at a quality thrift store allows you to browse through thousands of items, each one unique, and all begging for a new closet. When shopping, look for confidence-boosting professional pieces that you feel comfortable in. Be sure to incorporate your personal style into your work wardrobe and let your personality shine through your attire!

Proper sleep increases alertness and ability to react

While the science of sleep still largely remains a mystery, researchers have found a critical link between getting a good night's sleep and improved work performance. It may not seem like a big deal to skip out on a few hours of sleep every now and then, but research shows that not getting a good night's sleep can lead to a lack of focus and increased irritability.

The National Sleep Foundation recommends adults get between 7-9 hours of sleep each night. However, a recent study revealed that 40% of participants were getting less than 7 hours of sleep at night. It can be easy to put sleep on the back burner when your work starts to pile up and deadlines are approaching, but the importance of proper sleep can't be overstated, especially for leaders. By sacrificing these precious hours of sleep, leaders are less equipped to prioritize tasks, react to challenges, and help other employees deal with stresses of their own. Regardless of how busy your schedule is, take time to get the proper amount of sleep your body needs in order to allow your mind to refresh, retain important information, and handle new problems as they come.

Healthy body equals a healthy mind

Similar to how poor sleep habits plague a large portion of the population, so does poor nutrition and exercise. At work, we're often rushing from one meeting or task to the next. We may skip meals or grab the quickest and easiest options from the vending machine or fast food line to keep things moving. While these may be convenient, they can negatively impact your work performance in the long run.

Not only can foods low in nutritional value result in more trips to the bathroom, but they can also negatively impact brain function. Nutritional studies have shown that a diet consisting of fruits, vegetables, whole grains, and minimal sugar can contribute to improved mental health. Rather than settling for the quickest and often unhealthiest options, try dedicating one day a week to cooking and prepping your meals for the week to ensure that your body is getting the proper nutrients. Additionally, regular exercise does more than just burn calories and improve metabolic function. It also produces endorphins which increase alertness, reduce tension, and improve your mood. Take regular breaks throughout your work day to step away from the computer and give your brain a rest. You can even go for a quick walk around the block during your lunch break.

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