The Power of Recovery "Rituals"

Balancing "highly focused work effort" with adequate rest and recovery is invaluable in any performance venue - work, athletics, sports, hobbies, etc. Without adequate recovery time, we overstress our bodies physically, emotionally and mentally.  Energy levels suffer and peak performance is impacted.

With regard to work activities, recovery time not only includes planned vacations and time away from work on the weekends, but should also include daily "rituals" designed to regroup and recover from the stress associated with your day-to-day work demands. High performance periods throughout the day MUST be balanced with recovery periods throughout the day. Without those recovery periods, performance tends to ebb substantially due to inadequate physical, emotional and mental energy availability.

Consider incorporating some or all of the following recovery rituals into your daily worklife. Most people would benefit from both a morning recovery ritual AND an afternoon recovery ritual. When your energy level begins to ebb -- which naturally occurs following a 90 to 120 minute high performance work session -- consider a recovery ritual to regroup and recover your energy:

· At the beginning of each week, load a desk drawer up with healthy snacks -- nuts, low-sugar fitness bars, etc. Take a 10 minute break to eat a snack from your snack drawer and drink a bottle or glass of water.

· Stand up and stretch for 10 minutes.

· Take 10 deep breaths followed by extended exhalations.

· Walk a floor or two in your office; stop briefly to chat with a colleague or two for a few minutes.

· Ride down to the local Starbucks or coffee shop with just a blank pad of paper. Drink a cup of coffee and "unload" anything on your mind onto the pad.

· Call a good friend or family member and chat for 10 minutes.

· Close your door and read something 'fun' for 15 minutes.

· Take a 10 to 15 minute ride in your car. Turn off the radio and enjoy the quiet time.

· Close your door and write a handwritten 'thank you' note or two to someone.

· Close your door and simply meditate for 10 to 15 minutes.

· Go for a 10 to 15 minute walk outside.

· Drive your car to a nearby park and sit outside for 10 minutes with no agenda.

· Browse a nearby bookstore for 10 or 15 minutes.

RULES to Follow -- During your Recovery Ritual:

· Close your office door, when possible

· Turn off your phone(s) or forward your calls to voice mail

· Turn off your computer screen and your computer volume

· Turn off your email inbox "bell" or "tone"