Sometimes, the statistics surrounding burnout are shocking. Consider these figures:

• SHRM’s Employee Mental Health research series revealed that 44% of us feel burnt out at work, 45% feel “emotionally drained,” and 51% feel “used up” at the end of the workday.
• A Workforce Institute study found that 35% of leaders reported being stressed at work, and 42% said it was due to stress they put on themselves.
• Another study showed that while 97% of Americans understand the importance of self-care, more than half felt burnt out last year.

What does this say about the gap between work and well-being? Clearly, we’re facing a challenge turning our awareness into action.

The fact is that self-care isn’t just a buzzword—it’s a crucial leadership skill. Especially in high-pressure, demanding roles, burnout can significantly impact your well-being and overall effectiveness. It harms you and your team in equal measure.

In our last blog, we talked about how to spot the signs of burnout in your team and foster a more supportive work environment. Here, we’re diving deeper into the connection between self-care and effective leadership and offering strategies to help you keep your own burnout at bay.

The Link Between Self-Care and Leadership Effectiveness

We’re all aware of the consequences of burnout left unchecked. Excessive stress can tank your productivity, diminish your decision-making, and impede your emotional intelligence. It all adds up to a damaging impact on your leadership effectiveness.

The most important reasons for leaders to prioritize self-care include:

Burnout prevention

We hear all the time that self-care is essential, but we might think of it as a luxury we can’t afford. In reality, it’s non-negotiable. Consistently practicing self-care will help you prevent burnout by reducing your stress, restoring your energy, and refilling your cup.

Sustaining performance

Self-care supports sustainable energy and can increase your longevity. The steps you take to overcome fatigue and avoid burning out will help you maintain your productivity and performance with a clear, focused mindset.

Managing stress and maintaining emotional well-being

While it’s best to make it a regular practice, even small bites of self-care can go a long way toward reducing your stress. Taking a moment to step away will enhance your clarity and improve decision-making. It can also help you build emotional resilience, a critical leadership trait.

Modeling healthy behavior

Your self-care sets the standard for those around you, from your partner to your children to your team. Leaders who prioritize self-care promote a lifestyle and culture that values balance and well-being.

7 Tips for Prioritizing Self-Care as a Leader

As a leader, you’re likely so focused on the needs of others—your team, your organization, your family—that you neglect your own well-being. But prioritizing self-care isn’t just about rest; it’s about sustaining the energy and clarity needed to lead with purpose.

Practical, actionable ways to make self-care a consistent part of your leadership journey include:

1. Schedule self-care like a meeting. I know—our to-do lists are never-ending. But when you treat your self-care practice like any other important meeting or task, you’ll be better positioned to tackle the rest of the commitments on your calendar.Self-care strategy: Block specific time on your calendar for activities that help you recharge. I have a standing sauna appointment on Friday afternoons, which ensures me 30 minutes of calm and quietude.
2. Set clear boundaries. Burnout usually results from taking on too much. Recognize that self-care starts with re-assessing your priorities and setting boundaries—and that often means learning how to say ‘no.’Self-care strategy: Free up space for rest and recovery by identifying non-essential tasks. Depending on what they are, either strike them from your list or delegate them to others.
3. Practice mindfulness. It sounds a little woo-woo to some, but mindfulness is a serious practice that can help you manage stress, gain perspective, and improve decision-making. You can reduce the mental exhaustion that may lead to burnout with meditation, deep breathing, or daily gratitude.Self-care strategy: Start with a simple technique like deep breathing. Even taking five minutes to become aware of and regulate your breath before a big meeting can help you reset.
4. Prioritize your physical well-being. Your physical well-being—exercise, nutrition, sleep—is the foundation of your health. Pay attention to how you move, what you eat, and when you rest to prevent burnout and maintain your energy.Self-care strategy: Incorporate daily movement to stay physically and mentally well. My hour-long morning workout is non-negotiable ‘me’ time, but you might choose a daily walk or short yoga session to fuel your body and mind.
5. Seek connection, not isolation. Shutting down when stress settles in can exacerbate feelings of burnout. Cultivating a support system can help you manage challenges more effectively. Reach out to a friend, a mentor, or even a coach.I tend to turn inward when I’m stressed, and I often have to remind myself that connection can be just as restorative as solitude. Outreach to others can shed new light on a problem, bring new perspectives, and sometimes, just verbalizing what’s bothering me can lighten the load.

   Self-care strategy: Regularly check in with someone you trust when your stress levels start to rise. A friend or colleague can help you maintain your accountability for self-care.

6. Unplug and digitally disconnect. It’s no secret that constant connectivity leads to mental fatigue. The ping on your phone alerting you to another incoming email or text can be enough to set you on edge. Even leaders need time away from the demands of work to recharge.Self-care strategy: Set a specific time to completely unplug from work-related tasks, giving your team a heads up if you need to. Explore features on your phone—like ‘Do Not Disturb’ mode—that can help you disconnect.
7. Regularly reflect. Ask yourself, “How am I doing, really?” Burnout can creep in gradually, and the best way to head it off is to consistently check in with yourself. Take time to assess your mental, emotional, and physical well-being, and adjust your routine accordingly.Self-care strategy: Keep a journal or use a well-being app to track how you’re feeling. Look for patterns over time that might reveal how your self-care efforts (or lack thereof) impact your leadership performance.

Effective leadership requires intentional self-care, not just once in a while, but routinely. When you prioritize your well-being, you’ll be better equipped to perform at your best and set an example for your team and the other important people in your life.

If you could take just one step to refill your cup today, what would it be?

Start with something small and see what it does for your ability to show up as the leader you were meant to be.

At Transitions Coaching, we’re committed to helping you lead, work, and live more humanly. Meet the Transitions Coaching team here and learn how we can help you enhance your leadership in ways that will help you make a more meaningful impact—without extinguishing your energy.