Self-care is not selfish. We must fill our own cup before we can pour for others – filling up our own cup allows us to bring the energy needed each day to execute impactful training and development programs.
Still, we sometimes struggle to prioritize “selfcare” within our workday. This can translate into a “story” about self-care that sounds like, “if only I had time” or “I will prioritize my self-care when things slow down.”
This narrative perpetuates itself as things never quite slow down, do they?
As we move into 2025, there is nothing more important than our ability to prioritize our own self-care. It allows us to consistently bring our best professionally and personally, which are interconnected. This article provides some prompts and resources for each of the seven areas of focus:
Well-Being
Purpose
Connection
Learning
Experiences
Abundance
Presence
Whatever we focus on expands in our lives. Review what area — or areas — would have the most impact on your life and help those around you in 2025.
Well-being integrates physical, mental, emotional and spiritual health to help us thrive holistically. This area is listed first intentionally as it is the foundation for optimizing self-care. Many have found a stillness or meditation practice a core pillar of a well-being practice.
Question: Who has heard someone say, “You know, I wish I never started a meditation practice?”
Resources:
“The Body Keeps the Score” by Bessel van der Kolk (mental/emotional health).
Insight Timer https://insighttimer.com/ (for meditation and stillness practices).
Prompts:
What daily habit could I introduce to better support my physical or mental health?
How can I create more stillness or spiritual reflection in my day?
This category is about living intentionally to serve others. Aligning with a meaningful mission brings fulfillment while allowing us to impact others positively. There is a “ripple” effect and a positive feedback loop as we ask how to leverage our abilities to best serve in this moment.
“Start With Why” by Simon Sinek (discovering your purpose).
Platform: www.volunteermatch.org (find local volunteer opportunities)
What activities make me feel most alive and aligned with my values?
How can I intentionally give back to my community this month?
This leads us into our third category. Meaningful relationships with family and friends foster a sense of belonging and support. Intentional focus is paramount to both deepening and establishing new connections with others.
By establishing our well-being practice and living a life on purpose, it allows us to connect with others more naturally.
“The Five Love Languages” by Gary Chapman (building stronger relationships).
Tool: 52 Questions for Deeper Conversations (conversation prompts). https://www.lemonade.com/blog/creating-meaningful-conversations/
Who in my life could I reconnect with or spend more intentional time with, and how will I make it happen?
How can I better express gratitude and love to those close to me?
Our next category is about lifelong growth. Harnessing a continuous learning or growth mindset is near and dear to our hearts as training professionals.
Our ability to stay “curious” with non-judgmental awareness allows us to learn more about ourselves and others. It also models for others, professionally and personally, giving them permission to do the same.
How many books would you read in a year if you read for 10 minutes each day? More than one book a month. Yep, I know, crazy! I’ve included this this statistic to help reframe the narrative, “I don’t have time to read aka learn.”
Coursera www.coursera.org or edX www.edx.org (online courses for personal or professional growth).
“Range: Why Generalists Triumph in a Specialized World” by David Epstein.
What new topic or skill would I like to explore in 2025?
How can I dedicate time daily and/or weekly to my learning journey?
Our next category is experience, embracing life’s richness. Experiences like travel, hobbies and creative pursuits enrich our lives and create lasting memories. Engaging in a new experience forces us out of our daily routine and helps us become present where we are and in what we are doing.
Being intentional about setting up plans for a trip, a weekend away or engaging in a new activity also provides positive anticipation of the future.
AirBnB Experiences www.airbnb.com/s/experiences (unique activities near you or abroad).
“The Art of Travel” by Alain de Botton.
What new experience or adventure would excite me in 2025?
How can I incorporate more creativity and play into my weekly routine?
This leads us to abundance, cultivating financial independence. Financial independence provides security and enables freedom to live life on our terms.
This area can feel “tricky” depending on our upbringing, current relationship with money and understanding of finances. Practicing gratitude for all that we have will enhance our abundance as whatever we focus on expands in our lives.
“The Simple Path to Wealth” by JL Collins (investing and financial literacy).
App: Mint www.mint.intuit.com or YNAB www.ynab.com (budgeting and financial planning tools).
What steps can I take to improve my financial literacy in 2025?
How can I align my spending habits with my long-term goals?
Our last category is about living fully in the now. Cultivating mindfulness helps us embrace the present while learning from the past and honoring future goals.
We can often subconsciously fall into the past future loop. This loop usually looks something like this: “X” happened to me, thus I want to achieve “Y” in the future, jumping from past to future.
Focusing on the past can conjure up emotions of regret or victimhood, while excessive focus on future often leads to anxiety. Becoming aware of this presents us with an opportunity, allowing us to come back to the now. Focusing on our breath, walking in nature, gratitude journaling and engaging in a stillness practice are ways we can focus our attention on this moment.
App: Headspace www.headspace.com or Calm www.calm.com (mindfulness and meditation guidance).
“The Power of Now” by Eckhart Tolle. This book has been the most impactful book I have read.
How can I bring more mindfulness to my daily activities?
What lessons from my past can I honor while fully embracing the present?
Combining intentional reflection with small actionable steps on any of these seven areas can lead to a more balanced, meaningful and fulfilling 2025. Start small, stay consistent and remember to honor this moment as it unfolds.
Wishing everyone a healthy and peaceful 2025!
Chris Platanos is director, commercial training & development, for Alnylam Pharmaceuticals, and a member of the LTEN Advisory Council. Email Chris at cplatanos@alnylam.com.
Feel free to check out a previous wellbeing article from Chris Platanos
https://legacy.l-ten.org/focus/the-core-4-optimizing-well-being/.
