health

Embark on a holistic journey with Coffee Journeys as we navigate the intersection of health, leadership, and intentional living. Explore how maintaining well-being contributes to personal and professional success on the path from technical expertise to leadership. From practical health tips for busy leaders to discussions on work-life balance, join us in discovering the symbiotic relationship between health, leadership, and the unique challenges faced by those transitioning from technical roles. Sip on insights that blend the worlds of well-being and leadership development.

The Energy Audit: How to Beat Burnout and Thrive

Piotr Zagorowski
February 21, 2025February 21, 2025
Intentional life, Lifestyle, Podcast

Ever feel like no matter how much coffee you drink, you’re still exhausted? Like your to-do list is an unstoppable monster that keeps growing? That’s burnout creeping in—and it’s a productivity killer.

In a previous episode, Recognizing Burnout Before It’s Too Late, we talked about the warning signs of burnout. Today, we’re going one step further. Instead of just noticing burnout, we’re going to fight it—by focusing not on time management but on energy management.

The trick? Understanding what fuels you versus what drains you, and then structuring your day around those insights. Here’s a simple five-step framework to help you audit your energy, beat burnout, and start thriving.

Recognising Burnout Before It’s Too Late

Piotr Zagorowski
October 25, 2024November 11, 2024
Intentional life, Podcast

In today’s fast-paced world, burnout has become an all-too-familiar topic. We hear about it in workplace conversations, read about it in wellness articles, and many of us have experienced it firsthand. But what if I told you that burnout doesn’t just happen overnight? Instead, it’s a gradual process that unfolds in stages, eroding your mental, emotional, and physical well-being over time. Recognising burnout is going to be critical part of the self-awareness process.

In my latest podcast episode, “Recognizing Burnout Before It’s Too Late,” I break down the 12 stages of burnout and share insights on how to spot these signs early to prevent complete exhaustion. Today, I’m bringing some of that discussion to the blog to help you understand and recognize the warning signs in yourself and others.

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Piotr Zagorowski
May 15, 2023February 21, 2025
3 Comments
Intentional life, Lifestyle

Atomic Habits – the book that was recommended to me a few years ego, and I wanted to start the new year deliberately reading it. It was an excellent choice. The book explains how “psychology” of habit works, what we can do to help us to create and sustain good habits, and how to get rid of bad habits from our lives. I decided to try a few things that were recommended. I made a few new goals for the New Year. After a few months of following the tips and tactics from the book, I would like to share a few Atomic Habits takeaways that work for me exceptionally well. In the end of the day – everyone needs a way to build good habits.

How to feel less tired

Piotr Zagorowski
May 7, 2020February 21, 2022
Lifestyle

A long, long time ago my son had a fairly nasty cold. Temperature, difficulty with breathing, running nose, you name it. He almost didn’t sleep for two nights. Like every kid in that situation, he was moody, and he was literally glued to me, holding my hand and walking with me everywhere. After an exhausting day, we managed to reach the bed, but he didn’t want to sleep alone. Trying to comfort him in his illness as much as I could, I took him to my bed. And then, when I thought he was already asleep, he whispered: “I love you, daddy, very much, you know that right?” I was exhausted, but this short sentence gave me an enormous level of energy to be strong for him. It also made me think that the fatigue we feel is as much physical as mental. It prompted me to research how to feel less tired.

How to improve the immune system and develop a Spartan mindset in 60 sec per day

Piotr Zagorowski
April 23, 2020December 7, 2023
Intentional life, Lifestyle

Stress is generally not good for us. When we hear about stress, we think about anxiety, increased heart bit and definitely nothing good. This is true for stress caused by our thoughts, and as a result, difficult emotions. However, there is another type of pressure that we would like to embrace moderately. It is stress that helps our bodies to grow and indirectly helps our minds to be more resistant to the bad stress. Staying fit is nothing else than putting pressure to our bodies to improve. Another type of good stress that we can easily apply is exposure to cold. It has a long list of benefits. It helps to strengthen an immune system and to develop the Spartan mindset. Let’s introduce the cold shower challenge!

3 mindfulness practices that will help to stay sane in crisis

Piotr Zagorowski
April 9, 2020December 7, 2023
Leadership, Lifestyle, Remote work

Have you noticed that working these days seems more tiring? I do pretty much what I was doing before. The “only” difference is that kids are always at home. And of course, we have constant information noise about the current situation. Even if we limit access to the television, the news comes to our minds one way or another. I compare the current situation to a long-haul flight with no noise cancellation headphones. There is a constant sound of engines and air that makes us more tired at the end of our journey. I would like to propose three mindfulness practices that will help to stay sane in a crisis, but also be more positive about the surrounding world.

First aid for work from home

Piotr Zagorowski
March 19, 2020December 7, 2023
Leadership, Remote work

Working from home for the first time may and will feel awkward. We used to go to the train station, get our morning coffee on the way, read the newspaper or listen to our favourite podcast. It’s been taken away. We open our laptop and work is supposed to flow. However, even getting to sit in from of laptop seems difficult, there is no buffer and preparation time. In theory, we have more time, but on the other head we feel like time is shrinking. We even struggle to keep up on what day is today. Is there any first aid for work from home situation? There are many good resources in the webs, I am going to share what is essential for me. Check it out, experiment and see if something work for you.

How to stay fit when working remotely – be minimalistic but consistent

Piotr Zagorowski
February 13, 2020December 7, 2023
Leadership, Remote work

We all have plenty of things to do every day. We need to work, and we want to cultivate our hobbies. Our families and friends require a quality time from us. It is interesting for those lucky ones who can work remotely. In theory, we have more time. Reality is – there are too many things to do every day. Unfortunately, staying fit is usually the first thing we give up when we try to decide on how to divide our precious time. The results could be fatal, so the question of how to stay fit when working remotely should be essential.