GNT #009: Desk Warrior - Staying Active While Building Your Business

Read time: 4 minutes

Growing your business is a marathon.

Your brain, body, and emotions are challenged.

If you are in the thick of it right now, I see you. I hear you. And I get it.

I learned this the hard way too with my burn out story in 2017.

You are doing something great.

And incredibly difficult.

When it comes to business growth, I like to think of it as a long-game - where consistency or the "last person standing" wins.

This is a big deal because grinding away for 18 hours sitting at your desk every day is not going to get you to there.

That's why most people fail, get burned out like I did, and end up hating what originally brought them so much excitement and joy.

1% better every day while taking care of yourself is better than burning out and giving up.

There will be no hacks in this newsletter.

Just strategies I rely on every day to stay healthy, consistent, and focused while growing my and my clients' businesses at a desk.

(Disclaimer: As you read the below, keep in mind that I have days that get out of control.

I pick up the pieces, learn, and start my next day with a renewed vigor to stay focused on the long-game.

If you've been reading my content for awhile, you know that I often reference losing my Mom to cancer when I was 13.

That experience shaped how I view health and longevity. Especially as I'm raising my two boys.

I equate my mental and physical health with my ability to help and serve others.

I consider it part of my job and my business to stay healthy while working at a desk.)

Let's dive in.

 
I Schedule Focused Work Time and Activity with Time-Blocking

First of all, let's set the stage.

I am a recovering "YES" person who found out that growing a business is not possible without boundaries - for myself and others that I work with.

For me, the concept of time-blocking and scheduling my day allows me to create better boundaries, keep focused when I need to, and give my body the mental and physical break away from my desk that it needs in the long-game.

Here's what I include in my daily time-blocking schedule. I review this each week on Friday for the coming week and modify any non-essential activity.

This helps me stay focused on the highest priority items.

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• 7:30-8am: Dropping my kids off at school, walking the dog (morning protocol & light exposure for better sleep).
• 8:00-11:45am: Focused work with 5 minute mini-breaks every 30-60 minutes (I use a modified version of the Pomodoro Technique, thanks Brenda Lerouge!) I break this time down on my calendar into specific projects or categories of work for my own business or my clients'. I know what I need to be doing at any given time. If something has to be done, it goes on my calendar.
• Noon-1pm: Daily workout at my local Crossfit gym or at home. If I have lunch meetings I plan my workout at other times, but my goal is always to get at least 30 minutes of moderate to intense activity every day.
• 1:00-3:15pm: Focused work with mini-breaks.
• 3:15-3:30pm: Pick up kids from bus stop with the dog (afternoon light exposure for better sleep), answer homework or piano questions.
• 3:30-4:30/5pm: Wrap up final tasks, prepare for tomorrow

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*On days that I cannot get a minimum of 30 minutes of activity away from my desk, I'll use my 5 minute mini breaks to do one exercise or stretch each hour. For example: 3 sets of 25 sit ups, 60 second plank, 25 burpees, 60 second forward fold. I learned this gem from a personal trainer during covid.

I'll physically put these on my calendar or create a checklist on a sheet of paper. I try to check off everything on the list by the end of the day.

(If I don't, my kids will make sure I do!)

Time blocking all of my work and activity away from my desk ensures I plan appropriate time and boundaries in my day.

Note: I mainly work from my home office at present. However when I did work in an office pre-2022, my office colleagues knew I always kept a yoga mat, stretch band, and weights right next to my desk. It is more difficult, but very possible to stay active in an office setting.

Stretch & Move While Working

My clients know on video calls I'm constantly fidgeting, neck stretching, and moving around in my chair. (On more relaxed calls I'll take out my exercise ball for a chair.)

(Funny enough Gary Vaynerchuk is often seen foam rolling his back against his chair during interviews.)

This doesn't mean that Gary and I aren't focused. On the contrary, my clients know that I'm able to be more productive in the long run when I'm kind to my body.

I don't have a standing desk at the moment. But if I did, I see great benefit in alternating periods of sitting and standing.

My Lifestyle & Time Away from My Desk

For me, I've found that the more active and healthy I am (and enjoyment I have) outside of work time, allows me to be more focused and deliberate when I'm at my desk.

These are just a few daily lifestyle choices I tend to make to get more activity out of my non-desk time:

• Skip the elevator and take the stairs
• Make multiple trips when bringing things in from the car
• Park far away from the entrance (also prevents door dings!)
• Make time for physical activity on the weekend, even if it's just a short walk
• Spend time being active in nature to reduce stress, improve my mood, and get fresh air
• Choose activities and hobbies I enjoy and that get me moving like hiking, biking, jiu jisu with my kids, or building projects with my hubs

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My newsletters are meant to be short, helpful, and straight to the point. 

There's lots more to be learned about staying mentally and physically healthy while building your business from a desk.

I hope this article was helpful and brought you an idea or two you could implement today.

See you again next week!



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