You’re holding it down from both ends… carrying the expectations of leadership above while meeting the ever-evolving needs of younger teams below. Some days, it feels like you’re that slightly burnt marshmallow in a s’more: squeezed from the top and bottom, trying not to fall out the sides.

A few weeks ago during a leadership workshop, a Gen X manager looked at me with tired eyes and said, “They all want so much. I don’t have much more to give.” It wasn’t dramatic… just honest. And I’ve heard versions of that same sentiment again and again. Managers like you are showing up day after day, doing your best to hold it all together. But the weight is real.

You’re in your role for a reason. You’re dependable, resourceful, and tough. (And were probably a latchkey kid). You’ve spent decades learning how to push through and figure things out. But this constant pressure to bridge old and new ways of working is exhausting. Most days, you’re just trying to make it to dinner with enough energy left to show up for the rest of your life.

There’s no magic fix, but there are small, realistic shifts that can help you reclaim a little breathing room and reduce the friction you’re feeling. Here are five science-backed micro-habits to help protect your energy, support your team, and stay grounded…especially when everyone is pulling at you from all sides.

MICRO-HABITS THAT BUILD RESILIENCE

SET THREE DAILY INTENTIONS

Your to-do list isn’t going anywhere, so stop treating everything like it’s equally urgent. Spend five quiet minutes in the morning choosing three things you want to focus on that day. Make them yours, not just what’s most reactive or loud. You might not finish all three, but starting with your priorities helps you lead with intention rather than reaction.

BLOCK OUT FOCUS-TIME (GUILT-FREE)

Carve out 30 to 45 minutes of uninterrupted time each day for deep work like planning, strategy, or anything that requires clarity. Treat it like a meeting. Shut off notifications, close your inbox, and give your brain space to think. This focused time improves productivity and brings back a sense of control and progress.

CREATE SPACE FOR TEAM CONNECTION

Open team meetings or one-on-ones by sharing a quick win, appreciation, or milestone. This small habit builds connection and belonging. It also reminds you that leadership is about more than fixing problems; it’s about celebrating people and progress too.

TAKE A THREE-MINUTE RESET

Between meetings, pause for a few deep breaths. This quick reset calms your nervous system, breaks the stress cycle, and helps you enter your next conversation feeling more grounded and composed.

WIND DOWN WITH WHAT WENT WELL

Before you log off, name two or three things that went well, big or small. This reflection helps shift your mindset from what’s unfinished to what’s been accomplished, allowing you to head into your evening feeling more optimistic and present.

You don’t need to overhaul your life to feel better. But protecting just a few minutes of your day can make a noticeable difference. These micro-habits might be small, but over time, they help you lead with more clarity, support your team more effectively, and show up in your life with the energy and intention you’ve been missing.