Hed: Crunch time? Take health advice from these 23 leaders

"Stress is built into every leader's work life. But sometimes it's even more intense. Just as airlines say to put on your own oxygen mask before helping others, executives need to take care of their physical and mental health to effectively lead the team and the company."

"There's no one way to do it right, and solutions are as individual as the leaders themselves. That said, there are some buckets that well-being solutions fall into, such as exercise, sleep, and healthful eating. But how those are carried out can vary. We asked our Fast Company Impact Council members what they do to maintain physical and mental health, especially during a crunch time."

"For the first few years of the company's scaling, I followed the principle of "work first, rest later." However, when burnout began to affect my concentration and decision-making ability, I revised my routine to the "8-1-1" system: 8 hours of sleep, 1 hour of exercise, and 1 hour of mindfulness practice every day. Now, I do Pilates or yoga every day, and I find time to play tennis and golf during the week. I also meditate and repeat mantras for 40 minutes a day, and devote 10-15 minutes of Pranayama to boost my energy."

"I started running in 2020 during the pandemic, and it's become a non-negotiable. I've now run 12 marathons, including 5 of the 6 World Majors, and just finished the Boston Marathon. What stayed with me from that race wasn't my time; it was helping another runner cross the finish line. In the middle of something hard, you realize pretty quickly that it's not just about individual performance. That carries directly into how I lead during crunch time."

Stress is inherent in leadership, and intense periods require deliberate self-care to lead effectively. Leaders are encouraged to put their own physical and mental health first, using individualized approaches rather than a single universal method. Well-being efforts often fall into areas such as exercise, sleep, and healthful eating, with specific practices tailored to each person. One routine uses an 8-1-1 structure of sleep, exercise, and daily mindfulness, supported by activities like yoga, meditation, and breathing practices. Another approach treats resilience as a team sport, using running to build discipline, clarity, and a focus on helping others during difficult moments.

Read at Fast Company