Carolina de Arriba

And I build at least 15 minutes of buffer time to decompress.

So instead of draining meeting, draining meeting, draining meeting, I do energizing activity, draining meeting, buffer, light task.

This is crucial.

The sandwich isn't about rest.

It's about strategically placing things that energize you around the things that drain you.

So think about what actually gives you energy.

Is it going for a walk, a quick call with a friend, working on a project that you love, moving your body?

Put those things before the hard things to set yourself up well.

And put something that restores you or something lighter after so you don't crash.

Rule number four, white space is not optional.

Here's what I used to do.

I used to pack my calendar back to back because I could.

Now, in full disclosure, there are days I still do that out of necessity.

But the days that I work like that, by 3 p.m., I'm fried.

Not because the meetings are bad, but because I give myself zero recovery time.

Now, here's what I try to do now.

I try to build in buffer time between everything.

10 minutes between meetings or 30 minutes for lunch that it's actually lunch and not eating while I'm working.

Transitions in between work and home.

All of these things help because your energy doesn't reset instantly.