NatSec@Work - National Security Workforce - September Issue

Lifestyle

STEP THREE: GET SERIOUS ABOUT SLEEP

Sleep is not a luxury. It’s a mission-critical part of your physical and mental performance. If your sleep has been inconsistent during the week, use the weekend to rebuild better habits. Keep your room cool and dark. Cut caffeine earlier in the day. And maybe skip that second drink. Alcohol might help you fall asleep faster, but it actually disrupts deep sleep and recovery. Even one night of quality sleep can reset your mood, focus, and energy. STEP FOUR: PUT PEN TO PAPER You don’t need to write a novel. Just grab a notebook and brain-dump your thoughts. What’s been working? What’s been weighing on you? What are your goals for the next week? Journaling builds self-awareness, reduces stress, and helps you clarify your thinking. Some professionals use a structured format. Others just write whatever comes up. Either way, it’s a way to quiet the noise and reflect with intention. Try listing three wins from the past week. Then, write down one thing you want to improve and one thing you’re looking forward to. STEP FIVE: UNPLUG WITHOUT GUILT You’re allowed to not be available. Turn off notifications. Log out of social media. Put your phone in another room for a while. The constant stream of information can drain you, even if you don’t realize it in the moment. Set boundaries for yourself. Maybe it's no email after dinner, or a full Sunday afternoon offline. The mission will still be there on Monday. The difference is, you’ll be ready for it. LITTLE CHANGES GO A LONG WAY A reset doesn’t require a huge life overhaul. These micro-routines are small, simple, and completely customizable. The key is consistency. By carving out just a bit of time for yourself each weekend, you create space for focus, clarity, and calm, so you can thrive in national security chaos work the rest of the week.

By Jill Hamilton

You don’t need a full-on wellness retreat to feel more grounded. Sometimes, all it takes is a weekend reset. For professionals working in high-stress, high-responsibility environments like national security, your weekdays can feel like a blur of deadlines, meetings, and classified chaos. But the way you spend your weekend doesn’t have to be random or reactive. A few intentional micro- routines can help you reset mentally, physically, and emotionally, so you're not just surviving the week ahead, but actually showing up clear- headed and mission-ready. Here’s how to build your own weekend reset, one small habit at a time. STEP ONE: RECLAIM YOUR MORNINGS You don’t need to wake up at 0500 on Saturday, but sleeping until noon probably isn't serving you either. Let yourself rest, then ease into the day with something simple and grounding. Make coffee before checking your phone. Sit outside for

five minutes. Read a physical book. Your brain spends all week running at full speed, so giving it a slower start can do wonders for your nervous system. Try keeping your phone on airplane mode for the first 30 minutes of your morning. It helps prevent the rush of emails, news, and digital noise from hijacking your mood before you even start the day. STEP TWO: MOVE YOUR BODY, EVEN BRIEFLY You don’t have to crush a two-hour gym session to feel good. A brisk 20-minute walk, a short yoga flow, or a ruck with a friend can give you the same dopamine boost. Outdoor movement is especially powerful. Being in nature (even a city park) can reduce stress, regulate breathing, and improve sleep quality later that night. Need a mental health bonus? Leave your earbuds at home. Let your brain wander. Some of your best ideas might surface when you're not actively trying to solve anything.

“Let your brain wander. Some of your best ideas might surface when you're not actively trying to solve anything.”