Take this short quiz to discover what level of self-compassion you have – prompted some reflection on thought patterns + caring for your emotional self during tough times.
I also highly recommend checking out Liz + Mollie’s (co-authors of an insightful read, No Hard Feelings: The Secret Power of Embracing Emotions at Work) assessment to help you learn about your emotional tendencies. There are also additional assessments that focus on evaluating your team’s emotional culture + your organization’s emotion norms.
Journal Prompts:
i am noticing _____. i am thinking _____. i am feeling ______.
(observe any tension in neck + shoulders)
what are your ‘mini breaks’ throughout the day?
what activities have you done recently that you didn’t like?
what activities have you done lately that you did like?
write down 3-5 things you’re grateful for (daily or weekly)
breakfast – cup of coffee, oatmeal + vitamins (multi, probiotic)
pre-workout – Celcius energy drink (~1/2 can)
always stretch (hamstrings, calf muscles, ankles, hips), jog slowly at the start to warm up + sometimes foam rolling before (if needed)
lace-up – current shoes are Nike Free Rn 5s (longtime Free Rns fan)
during:
music/motivation – Apple AirPods + Apple Music playlists
tracking – Nike Run Club App (distance > duration), Apple Watch Series 5
tips – if something doesn’t feel good, stop + stretch a little more. if out of breath, take a quick pause to catch it – don’t force anything! i also find i do some of my best thinking out on my runs, so i’m often writing things down on my phone in the Notes app.
after:
muscle recovery – stretching immediately, ice specific muscles (if needed)
hydration – water, BCAA drink mix + protein shake upon return from run, later on will have water, coconut water or sugar-free Gatorade or Nuun drink tablets (electrolytes)
hygiene – try to always shower asap, but if i need to finish up the strength training portion of workout first, i make sure to still wash my face immediately to prevent pores from becoming clogged (+acne forming)