Practical Ways to Protect Your Time and Energy
Many high performers spend their days helping others succeed. They manage projects, solve problems, and keep everything moving. But in the process, they often ignore their own needs.
Emily Sander and Sophia Mikelionis discuss self-leadership, burnout prevention, and simple ways to protect your time and energy. Their message is clear: small habits matter, and taking care of yourself is not selfish. It helps you perform better in every area of life.
Key Takeaways
Lead yourself before leading others. You cannot consistently support others if you are running on empty.
Small habits create big results. A short walk, a coffee break, or a few minutes away from your screen can make a meaningful difference.
Protect your energy, not just your time. Pay attention to what drains you and what helps you recharge.
Notable Quotes
"We're not machines."
"Burnout is when your efforts are misaligned to your values."
"We can choose how we show up and we can choose when we're engaging or when we're disengaging."
Real-World Applications
Schedule Micro Breaks
Instead of working for hours without stopping, build short breaks into your day.
Example: Change one virtual meeting into a phone call and take it while walking around the block.
Create a Better Morning Routine
Avoid starting your day by immediately checking email or messages.
Example: Eat breakfast, read a few pages of a book, or enjoy a quiet cup of coffee before opening your inbox.
Use Awareness Exercises to Reset
Short mindfulness exercises can help break the cycle of stress and constant urgency.
Example: During a walk, look for one thing that is red, orange, yellow, green, and blue. This simple exercise helps bring your attention back to the present moment.
Protecting your time and energy does not require a major life change. It starts with small choices made consistently. Take a short walk. Get enough sleep. Set boundaries around your attention. Make room for activities that refill your cup.
The goal is not to do less. The goal is to show up at your best, both for yourself and for the people who depend on you.
Timestamps:
01:28 Understanding Self-Leadership
02:20 Practical Tips for Self-Care
03:25 The Importance of Small Habits
05:52 Mindset Shifts for Self-Leadership
10:47 Creating Boundaries and Protecting Energy
16:14 Micro Habits and Practical Exercises
21:05 The Game Changer: Turning Off Email Notifications
21:46 Creating a Morning Routine
25:02 Breaking the Cycle of Bad Habits
31:08 The Importance of Hobbies
35:40 Conclusion and Contact Information
Links Mentioned:
Sophia Mikelionis’ YouTube Channel: @GearingTogether
Email SophiaMikelionis at sophia@gearingtogether.com
About The Author
Emily Sander is an ICF-certified leadership coach with more than 15 years of experience in the business world and the author of Hacking Executive Leadership. She’s been featured in several print publications, online articles, and podcasts, including CEO Today Magazine, Leading to Fulfillment, and Leadership Powered by Common Sense.
Emily has a passion for helping business leaders reach their full potential. Go here to read her story from seasoned executive to knowledgeable coach. If you want to send Emily a quick message, then visit her contact page here.