From Fatigue to Focus: 5 Rituals You’ll Keep Coming Back For
- Dilek Süzal
- May 26
- 3 min read
What if I told you, your energy leak may not only be in your calendar, but in your bloodstream?
Problem: We're overstimulated but under-moved.
We keep searching for productivity in training and resilience in time management. But what if the real shift comes from something far more primal?
Solution: More movement.
Sustainably, intentionally, to increase your fitness level, recharge focus, and resilience.
Personal Backstory:
Years ago, I was diagnosed with chronic fatigue. I pushed myself too hard, trained without understanding what my body needed, lacked the right nutrition, I failed my body, and my body failed me.
It took hitting that wall to realise: Training isn’t just about doing more.
It’s about doing it right.
Later, I got tested for allergies and food intolerances. I took a sports performance assessment to learn which types of exercise worked best for my cardiovascular health, flexibility, and strength, including how often, at what heart rate, and intensity levels.
This was a game-changer, not just in my fitness, but in my daily life. It sharpened my focus. It helped me run a regular day, from raising two kids, managing a household, coaching clients, and building my business.
I've run five half-marathons. (2 official)
I regularly do EMS training, cardio, and I start most days with 30 minutes of yoga and stretching.
It’s not about making myself out to be anything special. It’s about showing you: It’s permission, not perfection. It’s a priority, not a punishment.
As neuroscientist Wendy Suzuki shares in her TED Talk "The Brain-Changing Benefits of Exercise", it is one of the most transformative tools for boosting focus and long-term cognitive health.
Here are 5 key rituals and reminders that helped me and my clients, shared as inspiration:
#1 – Morning Mobility: A Self-Starter’s Ritual
"Wake up your body before your inbox." For self-employed professionals in Austria, where flexible schedules are common, creating a consistent morning ritual can set the tone for a grounded and productive day. Just 5 minutes of gentle movement like sun salutations, light stretching, or joint circles stimulates your lymphatic system, clears mental fog, and supports immune health. This is especially helpful if you work from home and transition straight from bed to desk. Consider it your physical “on” switch for the day.
#2 – Move-to-Meet: Rethink Networking and Calls
"Let your feet lead your ideas." Instead of sitting through every Zoom or client call, turn 1 out of every 3 into a walking meeting. Whether you stroll through Vienna’s leafy parks or pace indoors with headphones, moving while you talk improves circulation and enhances creative thinking. It’s a simple way to counteract sedentary desk time, especially for freelancers, coaches, or consultants who take multiple calls each week.
#3 – Energy Reset: Between Tasks, Not Just at the End
"Productivity without burnout starts with a pause." The self-employed often dive into deep focus work without breaks, but small resets are key. Before and after major work blocks like writing a proposal or teaching a session, take 2 to 3 minutes to stretch, roll your shoulders, and take five deep breaths. These quick resets help you switch gears with clarity, avoid overwhelm, and stay energized throughout the day without over-relying on coffee.
#4 – Habit Stack Training: Learn While You Move
"Train your body and your brain at the same time." If you're self-employed in Austria, continuous learning is part of the game. Whether you're catching up on tax tips, marketing strategies, or mindset tools, combine learning with movement. Listen to a podcast during a walk, stretch while watching a webinar replay, or go through an online course while doing light mobility exercises. Habit stacking like this not only improves retention but also makes learning feel more natural and enjoyable.
#5 – Active Recovery: Your Weekly Reset
"Success is a marathon, not a sprint." Running your own business is demanding, and rest is part of the work. Once a week, schedule light, joyful movement that restores both body and mind. This could be a nature walk with your family, a slow yoga session in the park, or a relaxed bike ride along the Donaukanal. Active recovery supports mental clarity, lowers stress, and helps you return to your work with fresh energy and perspective.
Want to dive deeper into how to maintain your energy and drive as a self-employed professional?
Join me live for the upcoming webinar:
Early Bird Tickets Available until May 28!
We'll explore practical tools, real-life mindset shifts, and movement-based strategies to help you stay energized without burning out. I’d love to see you there!
Warmly,
Dilek
