Endurance Playbook

1  |  Remember Who You Are: 
You were born for this moment. Leadership is hard—but you can do hard. You’ve been through challenging times before and you’ve always come out stronger on the other side.

• What is the core strength that got me through other tough times?
• Write that strength on 4 sticky notes and post them in places to remind you who you are.

2  |  Put Your Own Oxygen Mask on First: 
If you don’t take care of yourself, who will? Remember that you have the choice to be your own best friend or your own worst enemy every day. Do the basic things that keep you healthy and sane: drink plenty of water, eat healthy, exercise, sleep. Repeat.

• How can I be my own best friend today?
• Choose one thing to do today that is caring for yourself and your wellbeing and do it, starting with number 3 below.

      
3  |  Center Yourself When You Are Afraid or Anxious:
Fear is a natural response to continued uncertainty, chaos, and a sense of being out of control. The best thing you can do to center yourself is to take 5 slow deep breaths in this rhythm: inhale to the count of 3, pause to the count of 3, then do a complete, forceful exhalation to the count of 6. Done regularly (hourly) this breathing exercise will literally change your body chemistry and begin to build your immune response.

• What is the least expensive, least time consuming act of radical self-care I can do?
• Take 5 deep breaths at least 5 times a day!

4  |  Make Gratitude a Practice:
Start every morning with gratitude. Don’t allow yourself to get out of bed until you have thought of one thing you’re grateful for. Before you go to sleep at night, think of 3 things that happened today that you are grateful for. If you can, think of different things so it doesn’t get boring. This simple little exercise has the power to change how you go through your day and settle you down for peaceful, relaxed, and much-needed sleep at night.

• Would I rather be in fear/irritation/frustration (fill in the blank) today or operate from gratitude?
• Email, call, or text someone and thank them for something you appreciate that they did or said.

5  |  When You’re Uncertain About the Future: Our world has been so topsy turvy and no “new normal” in sight, it’s easy to get in a tailspin worrying about the what if’s. When we live in worry, we are cheating ourselves out of mental clarity, presence, and above all, joy. Worry not only undermines our resilience, but our immune response as well.

• What is one thing within my control that can give me certainty today—even if it’s tiny?
•  a) Write down 5 accomplishments you’ve had in the past 5 days. b) Write down one thing you feel confident you can accomplish right now,.. I know I can call 1 client and ask for a referral…that I can work out before going to work.

6  |  Prevent Overwhelm by Creating Routine:
When you’re feeling overwhelmed it helps to simplify your life. The more choices and decisions you have to make, the messier it feels.

• What can you I do to reduce the number of decisions I have to make?
• Establish a morning routine. Morning Routine: Gratitude practice, take 5 deep breaths , meditate, move your body, prioritize your to do list…

7  |  Think, don’t Act:
When things feel frantic, it’s even more important to focus on the horizon. Take 5 deep breaths. Connect with your values, your vision, your purpose. And only then take action.

• What are my top 5 values? What is my 3 year vision? What is my real purpose in life…  
• Write/type your top 5 Values and your 3 year Vision down and make 2 copies. Put one on your desk and one on your nightstand to help you to remember to live your values every day and to give you a long term vision to focus on.

8  |  Indecision is Making a Decision:
There’s always less stress on the other side of a decision. Not deciding is probably costing you more anguish than making a decision you fear. So make a decision!

• What’s one thing I’m procrastinating on, or that I want to do but am afraid to?
• Use the 10/10/10 (created by Suzy Welch) for tough decisions. For each of your choices, imagine you just took action. Then write down how you would feel about each decision—in 10 minutes, in 10 months, and in 10 years. Make the decision. Then take one baby step…

9  |  Limit Input Toxicity:
The news is literally designed to scare you—because you keep watching and they get paid. And your email inbox is other people’s To Do list. Limit your media intake to once a day and check email only at 4 intervals during the day. Save the rest of your time for consuming healthy input and improving your healthy output.

• What advice would I give my best friend if I felt they were increasing their stress through toxic media overload?
• Take your own advice. Make a declaration to close friends and family and ask them to be your accountability partners.

10  |  Take the Long View:
​This too shall pass. We all have to work on present challenges, and yet it’s wise to begin to plan ahead. There’s always a new normal after a crisis. Begin to plan ahead for exceptional client service.
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• What I you create now, so that I am ready to support my existing clients and to create new clients, once the crisis is over?
• Write down one idea that your clients will absolutely love in 6-12 months.