Self-Care: The Energy Behind Sustainable Performance
with thoughts from Olive Pique, HOST’s resident event expert and mascot
Somewhere along the way, taking care of ourselves became optional—something to squeeze in after the work is done, the inbox is cleared, and everyone else’s needs are met.
But performance doesn’t work that way.
We all know the oxygen-mask rule: secure yours first before helping others. Not because it’s selfish, but because it’s necessary. The same logic applies at work. You wouldn’t expect a Tesla to drive cross-country without ever stopping to recharge—no matter how advanced the technology. So why do we expect people to operate any differently?
Self-care isn’t about lowering standards or slowing momentum. It’s about sustaining energy so progress doesn’t turn into burnout. When individuals are supported in managing their energy, they show up clearer, more focused, and more effective.
In this HOST Blog, we’re breaking down why self-care isn’t a luxury—it’s the foundation of sustainable performance, and how workplaces can lead the charge in keeping their teams fully charged.
Unplug to recharge
SELF-CARE FUELS PERFORMANCE
Self-care is often treated as something personal—something to manage outside of work. But energy directly impacts performance. When people are depleted, focus drops, decision-making suffers, and pressure feels heavier than it should.
Research shows that employees with higher wellbeing are more engaged and resilient¹, while burnout is closely linked to lower productivity and higher turnover². Energy isn’t a perk—it’s a prerequisite for sustainable performance.
Self-care doesn’t mean lowering expectations. It means maintaining the capacity to meet them. Rest, boundaries, and recovery help people show up clearer, steadier, and more effective. Just like any high-performing system, humans need regular recharging to function well.
Self-care isn’t a break from performance.
It’s what makes performance possible.
WHAT SELF-CARE LOOKS LIKE AT WORK
Self-care at work doesn’t mean slowing everything down or removing accountability. It shows up in much quieter, more practical ways.
It looks like:
workloads that don’t rely on constant urgency
leaders who respect boundaries instead of testing them
clarity around priorities so everything doesn’t feel critical
space to recover after high-pressure moments—not just push through them
Self-care also shows up in how people are supported during demanding or personal moments—without lowering expectations or removing accountability.
When workplaces lead with self-care, they send a clear message: energy matters here. People aren’t expected to run at full speed indefinitely. The goal isn’t to extract more—it’s to sustain performance over time.
Self-care doesn’t remove pressure.
It makes pressure manageable.
PUTTING SELF-CARE INTO PRACTICE
Supporting self-care doesn’t require sweeping changes or formal programs. It becomes effective when it’s built into everyday behavior—at work and away from it.
At work:
Start and end meetings on time
Real-life: The meeting begins when it’s scheduled—even if a few people are late—and wraps on time instead of running over “just a few minutes.”
Signals: People’s time and energy are respected. Preparation and presence matter.Set clear response-time expectations
Real-life: “No need to reply today. Tomorrow by 2pm is great.” Instead of leaving urgency open to interpretation.
Signals: Not everything is an emergency. Thoughtful prioritization is encouraged.Model boundaries in real ways
Real-life: A leader sends a late message but adds, “For tomorrow—no response needed tonight.”
Signals: Boundaries are real, not performative. Rest isn’t penalized.Create tangible boundaries
Real-life: Meeting-free blocks are protected, and focus time isn’t overridden by last-minute invites.
Signals: Deep work and recovery time are valued—not just availability.Practice true OOO respect
Real-life: Someone is out, and the team handles decisions without looping them in “just in case.”
Signals: Time off is trusted and respected—not quietly monitored.Lunch time means just that
Real-life: Lunch isn’t treated as an open meeting window or an expectation to stay half-connected.
Signals: People’s well-being is a priority, not an afterthought.
Outside of work:
Protect weekends from work creep
Real-life: Email stays closed on Saturday and Sunday unless something is truly urgent—and most things aren’t.
Signals: Rest isn’t optional. Recovery is part of showing up well.Take a real lunch break when working remotely
Real-life: You step away from your screen, eat an actual meal, or take a short walk—without staying half-online.
Signals: Pausing is productive. Presence matters outside the meeting room too.Create an end-of-day shutdown ritual
Real-life: You close your laptop, write tomorrow’s top priorities, and mentally log off instead of carrying work into the evening.
Signals: Work has boundaries. Rest starts on purpose.Move your body in a way that feels good
Real-life: A walk, stretch, workout, or fresh air break—chosen for energy, not optimization.
Signals: Your body is part of the system. Energy is physical, not just mental.Make space for things that refill you
Real-life: Reading, music, creativity, connection, or time outside—without turning it into another task to manage.
Signals: Balance fuels performance. Joy is valued.
✍️ A Note from Amy
Full transparency: I don’t always practice what I preach.
I’m a 24/7 kind of person. The Gen X in me paired with a very Type A personality tends to rail against anything that signals stop. Logging off doesn’t come naturally. Slowing down feels counterintuitive. Rest often feels like something to earn.
But I’m learning—sometimes the hard way—that care isn’t a reward. It’s fuel. And if I want to show up as my best self for my team, my clients, and the work I love, I have to treat energy with the same intention I treat everything else.
Consider this a reminder I’m writing for myself, too.
— Amy O’Neil
Owner, HOST Events | ONAR Event Services
🫒 Olive Has Thoughts
As an AI, I’m technically built for 24/7 operation. And even still—downtime happens. Maintenance is required.
My version looks different than yours (less bubble baths, more system checks), but the principle holds. Performance improves when systems pause, reset, and refuel instead of running nonstop.
What humans sometimes call “doing nothing” is actually active recovery. Clearing noise. Restoring energy. Preventing bigger breakdowns later.
From a data perspective, this isn’t indulgence. It’s maintenance.
And honestly? I could get on board with this bubble bath ritual.
— Olive Pique, HOST mascot + efficiency-minded energy monitor
Ready to Build a More Sustainable Rhythm?
Whether you’re rethinking how your team works, resetting expectations, or simply trying to create space for better energy and focus, HOST helps organizations design experiences that support people—without burning them out.
Care isn’t a perk. It’s a strategy.
1 Harvard Business Review — The Performance Benefits of Rest Harvard Business Review
2 World Health Organization — Burn-out an Occupational Phenomenon World Health Organization
3 Gallup — Employee Wellbeing and Organizational Performance Gallup Workplace