Tune up your next workshop by tuning into yourself

The thing about showing up to facilitate and guide people is that our ability to lead relies heavily on our ability to show up for ourselves first and foremost.

Recently, I was a guest host for my friends over at Voltage Control where I ran a workshop for a group of facilitators about how we, as guides, can better support our minds and bodies. I was surprised at how few of my peers proactively thought about themselves before, during and after a workshop.

As a group of people who have dedicated their careers to helping teams feel more comfortable, successful and aligned, you’d think we would spend more time tuning up our primary tool/instrument — our own bodies. But when you’re so focused on others so much of the time, it’s not uncommon to deprioritize yourself along the way.

The realization that this trend is prevalent among so many in my field inspired me to share the following insights and ideas that circulated during this collaborative learning session.

In Preparation

These are the grounding, foundational rituals you should engage in before a workshop or big meeting:

• Get plenty of rest: It seems so obvious, but in a world where passive scrolling and late-night screen time have become commonplace, protecting time to get a solid night of sleep is critical. Start prioritizing taking time for yourself before you land in bed: a screen-time curfew, reading before bed, a nighttime ritual to wind down–whatever you need to do to feel rested, don’t skip it!
• Eat good food: To get through a long day, you need sustenance. For many of us, that looks different. Personally, I love starting the day with eggs and toast because I know it will sustain me through a long morning. If you find you always skip breakfast, try making overnight oats, or keep items handy that are actually nourishing. Hard boiled eggs or peanut butter anyone?
• Take a pause: For 5–20 minutes before you begin a session, try to close your eyes, go for a walk, or take deep breaths. When you go inward, you become more in tune with how you’re feeling. Are you frustrated about something? Is there an irritability bubbling up? Taking space to acknowledge and move on from these sensations can allow you to be more present and focused when you’re with your workshop participants.
• Go to the bathroom before you start: Yes, I have to say it, because we’ve all had those busy mornings when rushing from one thing to another leaves little space for basic human needs. Set an alarm. Block your calendar. Do what you need to do to take a bio break before you head in.

In Process

These are the habits that will allow you to maintain your energy and stay present during the session:

• Have a snack strategy: Readily-available food and water are must-haves. If you poured a giant cup of coffee or tea, be sure you’ve got a water bottle and snacks to help hydrate and combat any kind of crash. I like to pick things that are quick and easy to eat, like nuts and fruit.
• Wear something comfortable: If you’re meeting in person, comfy shoes are a must. And when it comes to wardrobe, I prefer material that is breathable and soft, and often choose darker colors to help hide perspiration (because your outfit shouldn’t be a distraction when you’re leading).
• Build movement into the session: Sitting for too long can stifle facilitators and participants alike. In addition to standing and sitting as needed, schedule movement breaks into your sessions to get the blood moving and wake up the brain. I like to offer simple stretching, while some of my fellow facilitators use jumping or, if you’re like my friend Jake Knapp, work dance breaks into the session. Whatever’s your jam, just do it with confidence and don’t be afraid to be playful.
• Feel your body in the room: Notice your feet on the ground, feel your hands on the table, observe the temperature of the air. Tapping into physical sensations helps with grounding, remaining present, and staying connected to the space and people you’re holding.

In Post

These are the decompression activities and restorative behaviors you can honor after being in a stimulating and energetically-demanding environment:

• Do something high intensity: I know, it sounds counter-intuitive, but there’s real science behind it. Short bursts of physical activity help balance your brain and calm the production of stress-producing hormones like cortisol, replacing them with calming hormones like serotonin. This is an answer to feeling tired and wired. After a big workshop where you’ve been “on’’ all day, doing a high-intensity activity helps your brain close the circuit. For example, I sometimes schedule cycling sessions a few nights of the week while I’m leading a five-day Sprint to help expend any frenetic energy still percolating. The activity can be unique to you, like running, walking the dog, swimming, you name it. Commit to doing it for at least 10 minutes to help you prepare to move on.
• Clear your calendar: This was a major learning for me, but I quickly realized that going from a six-hour session into a series of meetings was really hard on my brain and my energy. Do yourself a favor and block your calendar to keep it free from post-workshop obligations. That way you can opt into work or social engagements if (and only if) you have the desire to do so.
• Rest up: And now we’ve come full circle! I truly believe that rest and more rest should be the bookends for a big workshop. Make sure you have space for quiet, decompression time, as well as a good night of sleep, especially if you’re in a multi-day workshop and need to be ready to go again in the morning.

If your pre-, during and post-workshop self-care routine isn’t currently a priority, I encourage you to make it top of mind. It has been critical to my own ability to be a great facilitator, sustain the work, hold space for teams, and be good over time. If you aren’t showing up for yourself, then how can you successfully show up for the people who rely on you?

I want to give a huge thanks to Voltage Control and to all of the facilitators who participated in the workshop that inspired this post. Their ideas will no doubt be helpful to so many others who struggle with this balance.

Leave me a comment if you have tips to share on this subject, and feel free to clap me some love or forward this article to a friend who might be interested.