Scheduling Strategies to Alleviate Stress

Unlock Peak Performance: The Power of Recovery for Entrepreneurs and Leaders High-performance leaders and entrepreneurs often push themselves to the limit, believing that more hours mean better results. But scientific research shows that recovery—not overwork—is the real key to sustained success and well-being. A study published in Coaching: An International Journal of Theory, Research and Practice found that leaders who intentionally schedule recovery enter “flow” more often, boosting both performance and mental health . 📊 Key Findings: 🔹 Entrepreneurs who take regular recovery breaks experience higher creativity, focus, and energy. 🔹 Flow—the state of deep focus and high performance—is fueled by recovery, not just motivation. 🔹 Without recovery, burnout risk increases, and long-term productivity drops. 💡 What This Means for You If you’re constantly feeling exhausted despite working hard, the problem isn’t effort—it’s recovery. Research proves that leaders who structure breaks and downtime perform better and stay mentally sharp longer. 🔑 How to Boost Performance Through Recovery 1️⃣ Plan Recovery as Seriously as Work 📌 How? ✅ Schedule "mental resets"—5-10 min breaks between deep work sessions. ✅ Use structured detachment—step away from work completely for short, pre-planned periods. ✅ Incorporate low-effort activities (e.g., walking, listening to music) to recharge mental energy. 📊 Impact: Leaders who implement recovery strategies report 31% higher long-term productivity . 2️⃣ Use Recovery to Enter "Flow" More Often 📌 How? ✅ Identify high-energy work periods and protect them from distractions. ✅ Schedule recovery before and after intense focus work (e.g., coaching, strategy planning). ✅ Encourage employees to craft their own recovery strategies—autonomy improves engagement. 📊 Impact: Recovery-based scheduling increases flow frequency by 40%, leading to more productive work sessions . 3️⃣ Treat Recovery as a Team Strategy, Not Just Personal Wellness 📌 How? ✅ Make micro-breaks part of company culture—leaders should model healthy habits. ✅ Redesign work schedules to allow deep work followed by recovery periods. ✅ Recognize that sustained overwork lowers creative problem-solving ability—encourage balance. 📊 Impact: Companies that support recovery reduce burnout rates by 30% and improve retention . 🛠 Bottom Line Peak performance isn’t about grinding harder—it’s about working smarter. Leaders who prioritize recovery, structure breaks, and optimize flow see higher output, better decisions, and a healthier workforce. 📖 LaRue, L., Mäkikangas, A., & de Bloom, J. (2024). Entrepreneur Coaches’ Flow and Well-Being: The Role of Recovery. Coaching: An International Journal of Theory, Research and Practice, 17(2), 265-282. 👉 What’s one recovery habit you can implement today? Let’s discuss in the comments! ⬇️ #Leadership #Performance #EmployeeWellbeing #HR #RecoveryMatters

Been through product launches, 100-hour weeks, impossible deadlines. Here's how I manage stress—no fluff, just real tactics 👇 1. Intentional Pauses Even when swamped, I schedule 5-minute breaks between tasks. Sounds counterintuitive, but it's a game-changer. Microsoft research backs this up: short breaks reduce cumulative stress. I step away from screens, breathe, or stretch. These "unproductive" moments boost clarity. 2. Tech Boundaries No badge of honor for always being "on." I use Do Not Disturb, block notifications, and set clear availability windows both during and after hours. The Digital Wellness Institute confirms: boundaries reduce burnout and boost productivity. Tip: Designate "deep work" hours. Share this with your team to align expectations. 3. One Non-Negotiable Routine When busy, don't drop all self-care. Double down on one thing. For me, it's a midday walk without my phone. Find your one habit and protect it fiercely. Real-world example: During a major client workshop with tight deadlines, I used these tactics. Result? More clarity, energy, and presence for both team and clients. Remember: Small acts compound over time. Prioritize what truly matters. Your well-being isn't indulgent—it's essential for peak performance.

Either you control it, or it will control you! Our bodies and minds have limits, and ignoring the need for rest can lead to significant consequences. When we push ourselves too hard without taking regular breaks, we risk burnout, decreased productivity, and health problems. This forced downtime often occurs at the worst possible moments, disrupting our personal and professional lives. So, please: Schedule Regular Breaks: Integrate short breaks into your daily routine. For example, use the Pomodoro Technique—work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break of 15-30 minutes. Prioritise Sleep: Ensure you get 7-9 hours of sleep each night. Good sleep hygiene, such as a regular bedtime and limiting screen time before bed, can improve sleep quality. Take Vacations: Plan and take regular vacations to recharge. Even short getaways can significantly impact your mental and physical health. Listen to Your Body: Pay attention to signs of fatigue, stress, and burnout. If you feel overwhelmed, take a step back and rest, even if it's just for a few hours. Incorporate Wellness Activities: Engage in activities that promote relaxation and well-being, such as exercise, meditation, hobbies, or spending time in nature. Set Boundaries: Learn to say no and set boundaries to protect your time and energy. Avoid overcommitting and ensure you have time for rest and recovery. By proactively scheduling breaks and prioritising self-care, you can maintain your health, enhance productivity, and avoid inconvenient and disruptive forced breaks.

These 3 work blocks have changed my life! 👇 As an agency owner, it's easy to feel overwhelmed by the sheer volume of tasks that demand attention every day. From managing sales, operations, and administrative duties to developing strategies and creating content, the to-do list often seems endless. This constant juggling act can quickly lead to burnout if not managed effectively. I used to struggle with this until I discovered the power of time blocking—a technique that has significantly transformed the way I work. 💫 By dividing my day into specific blocks of time, I’ve been able to focus more effectively, reduce stress, and increase productivity. [1] Strategic Blocks: These are the most critical parts of my schedule. I allocate 3-4 hours for strategic blocks, usually at the beginning of the week. During these blocks, I focus on high-level strategy work, such as long-term planning, business development, and innovation. Research shows that working in focused time blocks can increase productivity by up to 80% because it minimizes distractions and allows for deep work (Cal Newport, Deep Work). [2] Buffer Blocks: Buffer blocks are shorter, typically around 1 hour per task, and are reserved for day-to-day operations and lower-level tasks. This includes responding to emails, attending meetings, and managing team communications. By grouping these tasks into dedicated time slots, I avoid the constant context switching that can reduce productivity by up to 40% (American Psychological Association). 3. Breakout Blocks: Breakout blocks are my secret weapon against burnout. Scheduled once a week for 2-3 hours, these blocks are designed to give me mental free time. Whether it's taking a walk, reading, or simply relaxing, this time is crucial for recharging. Studies suggest that taking regular breaks can improve mental clarity and creativity, reducing the likelihood of burnout (Harvard Business Review). By structuring my time into these blocks, I’ve been able to stay focused on what truly matters, maintain a healthy work-life balance, and prevent burnout. Time blocking has been a game-changer for my productivity and well-being, and I highly recommend it to anyone struggling with an overwhelming schedule. ⏱ #timemanagement

Balancing Work and Managing Stress for Optimal Well-being 🌟 How do you navigate the fine line between work demands and maintaining your physical and mental health? Consider these strategies to effectively harmonize your professional life and stress management: 1. Prioritize and Establish Clear Objectives: Commence by identifying your pivotal tasks and setting crystal-clear objectives. Recognize what necessitates immediate attention and what can be deferred. 2. Masterful Time Management: Employ time management methodologies such as the Pomodoro Technique (working in focused intervals with brief breaks) or the Eisenhower Matrix (categorizing tasks into urgent/important, important/not urgent, etc.) to structure your workday. 3. Delegation and Seeking Assistance: Be open to delegating tasks to colleagues or seeking assistance when required. You don't have to shoulder everything on your own. 4. Learn the Art of Saying No: Steer clear of overcommitting. Politely decline additional responsibilities if your plate is already brimming. 5. Divide Tasks into Smaller Milestones: Dissect intricate tasks into smaller, manageable milestones. This approach can transform daunting undertakings into attainable objectives. 6. Organize Your Workspace: A tidy and orderly workspace can alleviate stress and bolster concentration. 7. Establish Firm Boundaries: Define your work hours with precision and adhere to them as closely as feasible. Refrain from checking emails or working during your designated downtime. 8. Self-Care Takes Priority: Place self-care activities like exercise, meditation, and nurturing hobbies at the forefront. They play a pivotal role in relaxation and rejuvenation. 9. Seek Support from Your Network: Engage in conversations with friends, family, or colleagues about your stress. Sometimes, simply sharing your feelings can serve as a valuable stress-relief tool. 10. Mindfulness and Relaxation Techniques: Foster a lifestyle grounded in mindfulness and relaxation practices. 11. Embrace a Healthy Lifestyle: Emphasize the importance of balanced nutrition, regular exercise, and moderation in caffeine or alcohol consumption, as these can exacerbate stress. Let's remember the significance of managing stress and maintaining our well-being. 🌼

Do this to Stay on track and maintain focus. 1. Set Clear Goals - Break your larger goals into smaller, manageable tasks. If your goal is to complete a project, break it into tasks like research, drafting, editing, and finalizing. Identify the most important tasks and tackle them first. 💡 TIP - Use the Eisenhower Matrix to categorize tasks by urgency & importance. 2. Create a Plan - Spend 10 minutes each morning planning your tasks & estimating how long each will take. 💡 TIP - Time Blocking: Schedule specific blocks of time for different tasks and stick to the schedule. Allocate 9-11 AM for focused work, 11-12 PM for emails, and 1-3 PM for meetings. 3. Eliminate Distractions - Use apps like Freedom or StayFocusd to block distracting websites. Keep your workspace tidy and free from clutter. 💡 TIP - Spend 5 minutes each day for organizing your desk. 4. Use Productivity Tools - Use Trello, Asana, or Todoist to keep track of tasks and deadlines. 💡 TIP - Pomodoro Technique: Work for 25 minutes and then take a 5-minute break. Repeat this cycle to maintain focus and avoid burnout. 5. Practice Mindfulness - Incorporate short meditation sessions into your daily routine to improve focus and reduce stress. Use apps like Headspace or Calm for guided meditation. 💡 TIP - Mindful Breathing: Take deep breaths and focus on breathing to bring your attention back when you feel distracted. 6. Take Regular Breaks - Take regular short breaks to rest your mind and avoid fatigue. 💡 TIP - Take a 5-10 minute break every hour to stretch and move around. Physical Activity: Incorporate light exercises or stretches during breaks to rejuvenate your energy. Do a quick set of stretches or a short walk to refresh your mind. 7. Stay Organized - Keep a daily to-do list and check off completed tasks to stay motivated. Use a notebook or digital app to list your tasks for the day and enjoy the satisfaction of checking them off. 💡 TIP - Use a calendar to schedule meetings, deadlines, and important events. 8. Set Boundaries - Establish clear boundaries between work and personal time to avoid burnout. 💡 TIP - Set a specific end time for work each day and stick to it. Let others know your work hours and availability to minimize interruptions. 9. Stay Motivated - Celebrate small wins and reward yourself for completing tasks. Treat yourself to a favorite snack or activity after finishing a big task. Maintain a positive attitude and remind yourself of the reasons behind your goals. 💡 TIP - Keep a journal of your achievements and review it when you need a motivation boost. 10. Reflect and Adjust - Regularly review your progress and make adjustments to your plan as needed. Spend 15 minutes at the end of each week reviewing what worked well and what didn't. 💡 TIP - If you notice certain times of the day are less productive, adjust your schedule to match your peak performance.

In one of my recent career coaching sessions with working professionals who have decided to pursue higher studies, a learner shared his challenge of balancing work, family, and study. He felt overwhelmed by the demands of his job, academic responsibilities, and personal life. This is a common concern, and it's essential to address it to achieve a healthy work-life balance. 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐓𝐢𝐦𝐞 𝐌𝐚𝐧𝐚𝐠𝐞𝐦𝐞𝐧𝐭 𝐓𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞𝐬 𝐟𝐨𝐫 𝐖𝐨𝐫𝐤-𝐋𝐢𝐟𝐞 𝐁𝐚𝐥𝐚𝐧𝐜𝐞 1. 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐓𝐚𝐬𝐤𝐬: Begin your day by listing tasks in order of importance. Focus on high-priority tasks first to ensure critical work gets done, reducing stress later in the day. 2. 𝐒𝐞𝐭 𝐂𝐥𝐞𝐚𝐫 𝐁𝐨𝐮𝐧𝐝𝐚𝐫𝐢𝐞𝐬: Define specific work hours, study time, and personal time. Communicate these boundaries with colleagues, professors, and family members to avoid interruptions and maintain a clear distinction between different aspects of your life. 3. 𝐔𝐬𝐞 𝐏𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐓𝐨𝐨𝐥𝐬: Leverage tools like calendars, to-do lists, and time-tracking apps to organize your day efficiently. Apps like Trello, Asana, or Google Calendar can help manage tasks and deadlines for both work and study. 4. 𝐒𝐜𝐡𝐞𝐝𝐮𝐥𝐞 𝐁𝐫𝐞𝐚𝐤𝐬: Incorporate regular breaks into your daily routine to recharge. Short breaks during work or study hours can boost productivity and prevent burnout. 5. 𝐃𝐞𝐥𝐞𝐠𝐚𝐭𝐞 𝐓𝐚𝐬𝐤𝐬: Don't hesitate to delegate tasks when possible. Sharing responsibilities at work and at home can free up time and reduce your workload, allowing you to focus on essential tasks. 6. 𝐀𝐯𝐨𝐢𝐝 𝐌𝐮𝐥𝐭𝐢𝐭𝐚𝐬𝐤𝐢𝐧𝐠: Focus on one task at a time to enhance productivity and reduce errors. Multitasking can often lead to decreased efficiency and increased stress. 7. 𝐏𝐥𝐚𝐧 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐢𝐦𝐞: Schedule time for hobbies, exercise, and relaxation. Prioritizing self-care is crucial for maintaining a healthy work-life balance. Implementing these time management techniques can significantly improve your ability to balance work, family, and study, leading to greater satisfaction and well-being. Remember, finding the right balance is an ongoing process, and it's okay to adjust your approach as needed. 💙 #worklifebalance #timemanagement #productivitytips #selfcare #boundarysetting #focus #stayorganized #careercoaching #professionaldevelopment #lifetips

Busy professionals: Want to manage stress while getting healthy? Here's your game plan 👇 1) Time-block your schedule: Dedicate specific times for work, exercise, and relaxation. Stick to it! This creates structure and reduces decision fatigue. 2) Exercise efficiently: All you need is 30 minutes. A mix of strength training and cardiovascular exercise to tackle all angles and keep it fun. 20-30 mins, 3x a week can make a big difference. 3) Meal prep is your friend: Spend a couple hours on Sunday prepping healthy meals for the week. Find a meal delivery service that you enjoy. You'll eat better and save time and stress daily. 4) Mindfulness matters: Even 5-10 mins of prayer, meditation, or deep breathing daily can significantly reduce stress. Try apps like Headspace or Calm. 5) Prioritize sleep: Aim for 7-8 hours. Good sleep improves stress resilience, workout recovery, and overall health. Create a wind-down routine. Try supplements like magnesium glycinate and L-theanine for a relaxation boost. 6) Don't go it alone: Join a fitness class, find a workout buddy, or hire a coach. Accountability and support make the journey easier and more fun.

Being calm under pressure isn’t something you’re born with, it’s a capacity you need to build. Pressure doesn’t reward wishful thinking. It rewards operators who turn calm into a habit stack. Here are 10 small, repeatable moves that keep teams steady when the heat shows up: 1️⃣ Prep the night before ↳ Pack the bag, lay out clothes, stage your workspace. ↳ Morning energy should go to decisions, not scavenger hunts. 2️⃣ Always arrive early ↳ Ten minutes is cheap insurance. ↳ Early turns “calm” from a coin flip into your baseline. 3️⃣ Schedule what matters ↳ If it matters, it gets a time slot. ↳ “Free time” is a myth. Blocks beat hope. 4️⃣ Automate the repeats ↳ Auto-pay, recurring reminders, saved prefs and templates. ↳ Rework is stress tax. Remove it. 5️⃣ One list, one brain ↳ Capture everything in one trusted place. ↳ Multiple lists create misses. One list creates motion. 6️⃣ Capture, then forget ↳ Jot ideas the moment they land. ↳ Offload short-term memory so your brain can think, not store. 7️⃣ Leave white space ↳ Block open time for overflow and resets. ↳ Breathing room prevents thrash and improves judgment. 8️⃣ Build buffers ↳ Add 15 minutes between meetings. ↳ Rushing multiplies mistakes. Margin multiplies signal. 9️⃣ Sync weekly ↳ Align calendars, priorities, and owners every week. ↳ Fewer surprises, fewer fire drills, faster delivery. 🔟 Protect deep work ↳ Guard one focused block daily. ↳ Real work beats busy work. Turn off inputs, finish outputs. Lightbulb takeaways 💡 ↳ Calm is the byproduct of constraints, not personality. ↳ Systems beat adrenaline. When your life runs on defaults, your brain is free to lead. ↳ Small frictions eliminated daily compound into large capacity under pressure. Practical layering for teams ↳ Tie calendars to company priorities. If a priority has no block, it is not a priority. ↳ Move status to async: one list, one dashboard, one brief Loom when needed. Meetings become for decisions, not updates. ↳ Use short decision protocols: owner + options + risk + time box. Decide, document, and move. When pressure spikes, the operators who stay steady already did the work. They prepped yesterday, buffered their schedule, and protected time to think. Calm isn’t soft. Calm is increased throughput. Three moves to install this week: ✅ Choose your single capture system and migrate every list by Friday. ✅ Time-box a daily 60–90 minute deep-work block, phone outside the room. ✅ Add a 30-minute weekly sync with clear owners, metrics, and next decisions. ♻️Repost & follow John Brewton for content that helps. ✅ Do. Fail. Learn. Grow. Win. ✅ Repeat. Forever. ⸻ 📬Subscribe to Operating by John Brewton for deep dives on the history and future of operating companies (🔗in profile).

I guilty-chuckle awkwardly every time this quote makes the rounds on social media. It doesn't have to be this way. If you feel overwhelmed by your schedule, here are a few simple things you can try. 1. FOCUS ON WHAT YOU CAN CONTROL. If you feel powerless to change your schedule, you’re overlooking things within your control. No one has 100% control over the 24 hours in your day. 2. “THE MAIN THING IS TO KEEP THE MAIN THING THE MAIN THING” (Stephen Covey). Are you keeping the most important balls in the air? Or are you trying to juggle every ball as if they all have the same importance? 3. SCHEDULE FOCUS BLOCKS. You need at least 2 hours of uninterrupted time in your calendar to go deep with anything that requires individual focus (writing a proposal, designing, etc). This is because it takes ~30 minutes to clear out distractions and another ~60 minutes at least to make any meaningful progress. You probably don’t have 2 hours of time available in your calendar this week or next week. But if you look ahead 2-3 weeks it’s likely you do have time available. Schedule that time now. And make it recurring if possible. 4. REVIEW YOUR CALENDAR WITH YOUR MANAGER. Ask them to help you reduce and prioritize. 5. USE THE 2-MINUTE RULE. Can this task be done in 2 minutes? Do it now. Will it take more than 2 minutes? Schedule it. 6. ARRANGE TASKS ACCORDING TO ENERGY LEVEL. Do you have more energy in the morning? afternoon? Schedule tasks that require more energy during the time of day when you have more of it. 7. BE CONSISTENT WITH EXERCISE. Don’t let this slip from your schedule. You’re probably sitting at a computer all day. Be sure to get adequate exercise each week to keep your body and mind sharp. Make it a priority. Schedule it. Try some of these things and you won’t have to say the words “but things will slow down” over and over until you die.