How Leaders Can Finish the Year Strong
Every year, I notice the same thing. People talk about it online, at work, and with friends and family.
As the year ends, there’s a strong urge to just coast through and do the minimum.
By the fourth quarter, many professionals go into “survival mode.” They put aside big goals for work and health, waiting for January 1st to start fresh, hoping the New Year will magically make up for months of less effort.
But anyone who has made a New Year’s resolution knows it usually doesn’t work. Studies show only about 8% of people stick to their resolutions for even a month, and few see real improvement in their career or health.
True leadership doesn’t wait for a calendar change. To be your best later, you can’t treat your body like a seasonal project—you have to treat it like a key business asset.
As a physical therapist and CEO, I know this is not easy. But the last weeks of the year can be a chance to build a strong body that supports better performance at work.
1. Aim higher in movement
Everyone knows staying active is important. Movement boosts both physical and mental energy. Most people exercise at least once a week—about 86% of American adults do, according to a Rasmussen Report.
Experts often recommend 30 minutes of exercise, five times a week, to stay healthy. That’s enough for maintenance. But if you’re a leader who wants to grow, handle stress, and lead well, maintenance isn’t enough. You need strong physical, mental, and emotional strength.
You don’t have to just do the basic recommended exercise. Talk to your doctor or try different strategies to see what works best for you. For example, some people aim for 45 minutes of aerobic exercise, five to six times a week. You don’t need a fancy gym or a sports team—something as simple as a brisk daily walk can get your heart pumping, oxygenate your brain, and boost your focus and thinking skills.
2. Break the dehydration cycle
Many people rely on caffeine to stay alert during the day and alcohol to relax or socialize at night. Surveys show that most office workers need at least two cups of coffee to feel productive, and many drinkers know the risks of alcohol but still see it as part of a balanced lifestyle.
Too much caffeine and alcohol can lead to dehydration, which may cause brain fog, stiff joints, and tight muscles. Even your thinking skills can suffer, especially your attention, decision-making, and coordination.
You don’t need to give up coffee or alcohol, but you can balance them. Drink plenty of water or low-sugar electrolyte drinks to stay hydrated, keep your joints healthy, and stay sharp.
3. Eat to fuel your body and mind
The holiday season often means lots of parties and rich, sugary foods. Feeling tired afterward isn’t just from a busy schedule—it can be your body reacting to poor nutrition.
High-fat foods can slow digestion and reduce blood flow to your brain. Eating balanced meals can help you avoid the afternoon slump, stay productive, and keep your energy up. Think of good nutrition as an investment in your brain. Healthy eating helps you finish the year strong and build habits that carry into the new year.
Finish the Year Strong
Your physical health, work success, and personal well-being are all connected. They affect each other, and taking care of one helps the others.
When you stay healthy, your mind is clearer. When your mind is clear, you can achieve more.
Don’t wait for the new year to start. Begin these three habits now to end the year on a high note and set yourself—and your business—up for your best year ever.
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