Fill Your Cup - #13
“You cannot serve from an empty vessel.” – Eleanor Brownn
We've all heard the airline safety announcement. As the plane prepares for takeoff, the flight attendant reminds you:
“In the event of a loss of cabin pressure, oxygen masks will drop from the overhead panel. Secure your own mask first before assisting others.”
Why do they tell you that?
Because you’re no help to anyone else if you’re dead, and the same principle applies to life.
We’re wired to show up for others—our families, our teams, our friends—but often, we do so at the expense of our own well-being. In reality, self-care isn’t selfish. It’s selfless. You cannot pour into others if your own cup is empty.
Let’s look at a few simple, actionable ways to make sure you’re taking care of yourself—so that you can better show up for the people who count on you.
Physical
One of the most foundational areas of self-care is physical health. It’s a pillar of my own life, and not because I’m chasing aesthetics—it’s about being prepared. It’s about capability. Strength, energy, and resilience in your body enable you to respond to life’s demands with confidence.
This doesn’t mean hours in the gym. It just means doing something to move your body every day:
30 minutes of weights
Going for a walk (bonus if you are outside)
A short yoga flow or mobility session
Start small. Build momentum. Even 10 minutes a day at the beginning is a win. You’ll feel better, and you’ll show up stronger—physically and mentally—for those around you.
Additionally, I know one of the most common excuses is, “I don’t have time.” For perspective—I once had a workout streak that lasted 1,012 consecutive days. That stretch included business travel, some of the most demanding years of my career, and even the birth of my son.
Now, I’m not suggesting that exercise is more important than being present for your family—but I am saying this, we make time for what matters.
Mental
Taking care of your mind is just as critical as training your body. Two practices I’ve found especially effective are:
Journaling – Writing down your thoughts at the end of the day can help you process what actually happened, instead of spiraling in “what ifs.” Journaling builds awareness, calms the mind, and creates mental clarity. This newsletter is a form of journaling for me which, while I hope you've found helpful, has also helped me memorialize some of my thoughts.
Reading – Lifelong learning keeps your mind sharp and your perspective expanding. Just 10–15 minutes of reading per day—whether it's a book, newsletter, or an article—keeps your brain in motion and your mindset growing.
The goal here isn’t productivity. It’s mental nourishment. It’s showing up with clarity, curiosity, and resilience.
Rest & Recovery
The best way to fill your cup? Sleep.
It’s free. It’s available every night. And it’s one of the most overlooked aspects of performance—personally and professionally.
Here’s a simple evening routine:
Power down at a set time. Protect your evenings when you can. Slack will still be there tomorrow.
Journal or write your to-do list for tomorrow. Offloading mental clutter reduces anxiety.
Do something calming. For me, it’s reading. For you, it could be stretching, meditation, or listening to music.
Stick to a sleep schedule. Your body thrives on rhythm. Consistency is more important than perfection.
In addition to sleep, find time each week to do something that recharges you—a hobby, an interest, or even just an hour alone with your thoughts. It doesn’t have to be “productive.” It just has to give you a spark.
Final Thoughts
If your own foundation is cracked, how can you support anyone else?
Fill your cup first. Not to avoid responsibility—but to carry it well. Whether it’s leading a team, supporting your family, or simply showing up for a friend—your ability to serve starts with taking care of yourself.
Ensure your house isn’t crumbling before you invite guests over.
Additional Resources and Thoughts:
Book: Clear Thinking by Shane Parrish – Buy here
Podcast: Modern Wisdom – Episode: “#922 – Naval – Ravikant – 44 Harsh Truths About Human Nature” – Listen here
Finished writing this newsletter on 3/30/25, and this episode was released 3/31/25. Sometimes things just line up perfectly and the first 30 minutes align well with what was previously discussed.
Stoicism of the Day: "Be tolerant with others and strict with yourself." – Marcus Aurelius
A reminder that holding yourself to high standards, including self-care, creates the space to be more generous and present with others.