From Fatigue to Focus: 5 Rituals You’ll Keep Coming Back For
- Dilek Süzal
- Apr 30
- 2 min read
Updated: May 6
What if I told you, your energy leak may not only be in your calendar, but in your bloodstream?
⏳ Problem: We're overstimulated but under-moved.
We keep searching for productivity in trainings and resilience in time management. But what if the real shift comes from something far more primal?
💡 Solution: More movement.
Sustainably, intentionally, to increase your fitness level, recharge focus, and resilience.
✨ Personal Backstory:
Years ago, I was diagnosed with chronic fatigue. I pushed myself too hard, trained without understanding what my body needed, lacked the right nutrition, I failed my body, and my body failed me.
It took hitting that wall to realise: Training isn’t just about doing more.
It’s about doing it right.
Later, I got tested for allergies and food intolerances. I took a sports performance assessment to learn which types of exercise worked best for my cardiovascular health, flexibility, and strength, including how often, at what heart rate, and intensity levels.
🌀 This was a game-changer, not just in my fitness, but in my daily life. It sharpened my focus. It helped me run a regular day, from raising two kids, managing a household, coaching clients, and building my business.
I've run five half-marathons. (2 official)
I regularly do EMS training, cardio, and I start most days with 30 minutes of yoga and stretching.
It’s not about making myself out to be anything special. It’s about showing you: It’s permission, not perfection. It’s priority, not punishment.
As neuroscientist Wendy Suzuki shares in her TED Talk "The Brain-Changing Benefits of Exercise", it is one of the most transformative tools for boosting focus and long-term cognitive health.
Here are 5 key rituals and reminders that helped me and my clients, shared as inspiration:
🔹 #1 - Morning Mobility:
Start your day with 5 minutes of free movement (sun salutations, light stretches) to naturally wake up your lymphatic system.
🔹 #2 - Move-to-Meet:
Turn 1 out of every 3 meetings into a "walking meeting" (even indoors with headphones). Movement sparks better thinking.
🔹 #3 - Energy Reset:
Before and after focus blocks, stretch, roll your shoulders, and take 5 deep breaths.
🔹 #4 - Habit Stack Training:
Pair learning with movement. Listen to a podcast or course while running, walking or stretching to improve retention.
🔹 #5 - Active Recovery:
Once a week, focus on light, joyful movement, nature walks with family or slow yoga.
Which ritual would you pick from above or which rituals are already working for you?
Warmly,
Dilek
Official Collaboration Partners:
★ Lead Coach at the global coaching platform BetterUp based in USA.
★ Executive Coach and Trainer at SparkUs based in Turkey and Netherlands.
★ Impact Partner for coaching, training & facilitation projects at leadership experts Think Beyond Group based in Austria.
★ Leadership Coach at Percoms AG, based in Switzerland.
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