9 Mental Health Tips For Leaders In A Virtual World… So You Can Stay Sane

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1. Time chunk. Time chunking is when you break up your day into larger chunks instead of reacting to constant interruptions. It allows you to have more focus and get more done. I try to schedule times I check my inbox (living in it all day will slow you down), have meetings, write content, check analytics, etc. Having this schedule helps me get in the right mindset.


2. Communicate with your family about your day. What are your working hours? When do you need quiet time? What should the kids do if you have a call? Whatever you have on your plate, openly communicate with your family and be prepared to make adjustments that work for everyone.


3. Meditate in the morning to get in a good headspace. Admittedly, I’m still not very good at meditating (I can’t seem to turn my brain off!), but it still helps me make the mental transition from play (with a fun 2-year-old) to work. I only spend 10 minutes and I use the Calm app. 


4. Plan out your goals for the day the night before. I like to start by making 2 lists. 1 list includes everything that HAS to get done tomorrow and the other is what I would like to accomplish. Then I move to my calendar. I estimate the time each project from the first list will take and block off time on my calendar. If there’s any time left, I move to list 2. Getting my list out of my head and down on paper helps with decision fatigue.


5. Invest in some GOOD coffee (or chocolate, protein shake, etc – whatever your poison is). I don’t know about you, but I need some caffeine in my life. I miss my morning trips to Starbucks but I’m also saving some cash (win-win?). Sometimes I need coffee to get me going and other times, I need to remember to stop and take a break and a good cup of afternoon-coffee helps me do that. 


7. Keep healthy snacks like nuts, fruits, veggies, and cheese in the house. I don’t know about you but when I am home, I either graze all day or forget to eat anything. Having healthy snacks that are easy to eat and go, keeps me energized.  


8. You have an incredible opportunity to get outside more or exercise in the middle of the day! Now it’s not something you HAVE to do after work but something you GET to do in the middle of the day and it feels like a little cheat. It’s a great lunch break for me.


9. Send gifs and memes to your team. I’m serious! It’s fun. You still get to laugh together and you feel more connected and I think connectivity is what you miss most when you work virtually.



Crystal Volinchak

Crystal Volinchak

In her 7 years as a growth marketer and entrepreneur, Crystal Volinchak has helped dozens of companies boost online traffic and sales and strengthen their online brand reputation. Volinchak is the co-founder of CNV Creative and CNV CMO.

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