Five steps to restore your energy when you feel like you can't give anymore.

In recent editions of Letter to Leaders, you will have noticed the conversation emerging in my work about adequate reflection and rest for senior executives.

Leaders risk self-sabotage and shame if they hide from the obvious - their doubts about whether they give enough of themselves to sustain everybody around them - and whether they can muster anything more.

It's an awkward and painful dilemma for leaders, and it can create anguish.

I took a senior executive job in another part of Australia some years back. I believed I could manage everything, including the relocation, by myself, and Ithought I had it nailed.

In a month (and just before Christmas), I started a new job, found accommodation, and prepared for an overseas trip. I didn't know it then, but I was also perimenopausal.

It was a sh*t-show, frankly. Eight weeks later, I was frazzled, scared, and regretful. My self-talk was all criticism, and my inner voice said I wasn't suitable for the job and should resign and go home.

I learned that I needed to listen to my body as much as I listened to my thoughts.

Leading is hard when you're tired, possibly unwell, negative, doom-scroller stories surround you - and when your self-talk is harsh.

If this sounds like you, here's something to try - and before you dismiss my formula as one more thing on your packed to-do list, STOP!

It's so simple; you can do it in bed!

• Listen to your body's cues for five minutes as you wake. What can you feel? What does this mean?

• Think about the activity you must undertake for the day and what your team needs from you. What type of energy will this require?

• What kind of exercise would work best for today? Is your body seeking an intensive workout, a run, or a gentle walk? Does your body need to rest today to bring the energy you need?

• Will you listen to the latest podcast or the news while you exercise? Do you need music instead? Or does your body need your mind to rest and not take on more cognitive load?

• What is your body craving? What do you need for breakfast to boost your energy for the work ahead? (and it's NOT a drive-through breakfast from the golden arches or any of their competitors #justsayin')

This five-minute meditation might feel unusual at the start. Don't judge yourself. Practice until the end of April and see what you notice.

Listen to your body. Hear what it tells you. Use that vital intuition to act accordingly and honour yourself with the gift of self-care.

Notice how you can restore a sense of calm to your day by managing yourself - not working harder.

And go gently.