By midafternoon, you have worked through the numbers, handled one hard conversation, and sat through three hours of meetings.
One decision is still waiting.
You can stay in the chair and grind at it. Or you can stand up, walk for ten minutes, and come back with a clearer head.
---
What the research supports
Physical activity supports planning, task switching, and focus. It also improves sleep and lowers anxiety, according to the National Institute on Aging.
Even one session of exercise gives thinking a small, reliable lift.
The biggest gains show up in working memory and inhibition: holding several things in mind, and stopping yourself before the reflexive response.
Inhibition is the one leaders need most.
The first reaction to a hard call is rarely the best one, and a clearer head buys you the pause before you answer.
---
The stretch I keep within reach
Think about how many hours you spend bent forward over a desk or a screen. Your shoulders and upper back hold that curve long after you stand up.
I keep a light hollow bar, about my height, nearby. I grip it wider than shoulder width and raise it overhead.
As the muscles loosen, I ease it gradually over and behind my head. Then eventually the rest of the way behind my shoulders, my hands in the same position they take on a keyboard, with my body in the reverse of its desk posture.
The stretch is phenomenal for loosening overused posture habits. Move slowly, and let your shoulders set the limit.
I walk in the hills near home doing this also. The sight gets many looks, and many interested comments.
I am always happy to share what saves my day and my decisions!
---
Fit it to the day you already have
No bar required. Pick one and run it for a week:
• Walk before the hard block.
Put ten minutes on the calendar next to your prep time. If it is not booked, the gap will not appear.
• Use the transitions you already have.
After lunch or between meetings, take a few minutes to walk, stretch, or move in whatever way works for your body.
• Take one check-in outside.
Pick one that needs no screen or notes, and ask for agreement first.
---
Run your own five-day test
Before the same afternoon task each day, take a short movement break. Then write one line on your focus, how hard it was to start, and whether you felt less wound up.
Five days of notes will tell you whether the habit earns a place in your week.
---
Know your cue
Your body usually tells you before your judgment does. You reread the same paragraph three times. Your answers in a one-on-one get shorter than the question deserves.
That is your cue to stand up and reach for the bar, or the door before the next task. Consider standing meetings.
Start with something small enough to repeat on an ordinary Tuesday.
---
If you are leading through a season where every afternoon ends with one more hard decision, let's talk.
I have been there. I can help.
A note on my book
There are fewer than ten days left in the presale campaign for my first book, Intervals Of Service.
I chose the crowdfunding platform mainly for visibility, since it is known for connecting authors with publishers. Five publishers have already shown interest.
I won’t see who they are until the campaign ends. Fingers crossed the right one is in the mix.
If you have connections in established book publishing, I would be grateful for an introduction.
This is my first book. More are on the way.
Support can take whatever shape suits you: sharing the link, telling someone about the book, or preordering a copy. Thank you!
Preorders are open now. You can see the campaign and the video here:
If you are asking - what your success can make possible now?
I have been there, I can help.
Book a 60 minute strategy call: https://calendly.com/ronniekinsey/60-minutes
---
LinkedIn: linkedin.com/in/ronniekinseymba
If you enjoy reading Leading Greats - PLEASE share my newsletter:
I appreciate your help spreading the word.
Thank you for telling others to subscribe. It’s FREE.
Make 2026 your best year yet.
How much time do you have to thrive at your best? It’s now the second part of October.
Don’t wait for someone to come save you.
That’s not how it works.
If the life you are building does not yet match what’s fully possible, let's talk.
I have been there. I can help.
Apply to work with me: ronniekinsey.net
From several requests, I added a new short call option to my link above.
Until next time - keep it great,
-Ronnie
Founder | CEO | Executive Advisor & Coach, MBA, PCC - ICF level
Leader | Advisor | Speaker | Author: Intervals Of Service
Schedule a strategy call - let’s work together:
Click here to book a call: https://calendly.com/ronniekinsey/60-minutes
If you are looking for my infographics | content ⬇
Get access here:
Interested in starting a newsletter - or migrating from another platform.
I have done both, I know how it goes.
Looking for sponsor partnership - Custom Posts on LinkedIn for broad audience reach?
REPLY here, on ronniekinsey.net, or on https://linkedin.com/in/ronniekinseymba/
Partner Disclosure: I may use affiliate links in my publications. I only recommend products that I use and appreciate. If you click them and make a purchase I may receive a small commission at no extra cost to you. This helps support my work and allows me to continue to provide valuable content. Thank YOU for your support!
