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EST Read Time: 2 Minutes

Let's be honest about late November: you're trying to finish three weeks of work before end-of-year mode kicks in, field the "can we squeeze this in?" requests, and somehow also show up as a calm, present human during the moments that matter. 

Whether you're prepping for Thanksgiving in the US or just navigating the pre-holiday crunch, you know the feeling. Everyone keeps asking if you're "ready for the holidays."

Ready? You're just trying to get to the other side of this week.

We see you - and we’re breaking the format today with a special edition to keep this tight. 

Here are a few quick strategies to manage your energy heading into the holidays, plus a few gift ideas if you need them.

Mindful Energy: Triage Before You Leave

You can’t clear your entire plate, and that’s okay. You just need to organize it. 

• What's truly urgent before the year winds down?

• What's important but better done with a fresh mind in December?

• What's honestly a Q1 thing you've been pretending is a November thing?

Everything you bucket becomes time and energy you can reinvest somewhere else.

Mental Energy: Have a Strategy for Disconnection

The holidays test your mental energy - not because work stops, but because you're deciding how much space to give it. 

"Just unplug" doesn't work for everyone - and for some people, a quick check-in is what actually lets them relax. Both are fine, just be honest about which human you are. 

If you genuinely feel better checking in, that's fine - just put a limit on it: “I check twice a day but don’t respond unless it’s urgent.”  If you know you get sucked in, have a plan. Change your password if you must (zero judgment.) 

The goal is managing where your mind goes when you're supposed to be off.

Physical Energy: Make It Easy to Win

This isn't the time to start a new intense fitness routine - and even if you already have one, the mindset still applies. The holidays disrupt your usual flow. Travel, family, unpredictable schedules. Shift from "I don't have time for my usual routine" to "I can do something with the 10 minutes I have."

Set a realistic baseline: "I'll move 2-3 times this week." A walk with family counts. A stretch before bed counts. The dance party that breaks out after Thanksgiving dinner (it does in Dilan's family) counts. Consistency comes from lower lifts, not ideal conditions.

Movement is one aspect of physical energy, but this focus on incremental wins applies to sleep, nutrition, and hydration too.

That's the framework. Now for some gratitude and gift ideas - because you deserve both.

Gratitude from Team Dilagence

As we head into the final sprint of the year, a genuine thank you. Whether you've been reading since the beginning or just joined, we're grateful you're here. This community keeps us motivated to keep showing up with insights that we hope actually help.

Wishing you a holiday stretch with real rest, good food, and people worth putting your phone down for.

From Our Founder - A Dose of Dilan

What’s In My Cart - Quick Gift Guide

For the humans who are ALWAYS cold in your life (besides me)

• Ororo Heated Fleece - It’s like a battery-powered hug. 

• Portable Space Heater - Do I travel with this? Yes. 

• Bombas Sherpa Lined Bootie - Embodiment of happy feet.

For the fun fitness-related gifts to give your colleagues

• Exercise Dice - Instant team bonding. 

• Timers - Especially if you’ve done a Dilagence workshop, you know the drill. Pick a time and match it to a well-being activity 

• Resistance Bands (Lululemon or Amazon) - These are your best friend on the road, and I’ll recommend until end of days.

 For the person who deserves some recovery

• Hyperice for Hips - I personally can’t wait to try this (…in case any family members are reading)  

• Mini Theragun - Even the mini version packs a punch. 

• Hugimal Weighted Neck Wrap - Treat someone who’s been staring at screens too long.

What I’m Reading: 

Theo of Golden is such a delightful read about kindness and human compassion.

What I’m Writing: 

If that gift guide made you go, “Uh but finances are stressful,” this one is for you.

What I’m Looking Forward To: 

Austrian Christmas markets. So joyful that even a perpetually cold Nigerian just can’t wait.

Want more from Dilan? Follow her on LinkedIn.

Thanks for reading, we’re glad you’re on the team. If you know someone else who can benefit from this newsletter, invite them to subscribe here.

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Est Read Time - 3:30 min

Halloween is the one night we get to be someone else entirely. A superhero, a villain, maybe an inflatable dinosaur if you’re committed to the bit. But what’s interesting about costumes is that we choose them. We decide who we want to show up as, even if just for a few hours.

As we cross into November, ask yourself: have you been choosing how you show up as a leader this year, or just reacting to what the year demanded?

Trend We’re Seeing: Many leaders are slipping into protection mode. Defending budgets. Justifying headcount. Holding the line on last year's wins. It feels responsible, even strategic, but protection without direction takes a toll on your team, your results, and you.

Preparation is different.

Preparation means making space for what matters because you’re doing what’s necessary now for success later. It’s the unnecessary meeting you cancel so you can actually think. It’s the hard conversation with a peer or team member you’ve been postponing. It’s the walking meeting you take instead of another back-to-back at the desk. These aren’t distractions from work. They make finishing strong possible by supporting your physical, mental, and emotional energy. 

Halloween candy? We don’t cover nutrition, so we don’t judge.

Psychologist Daniel Kahneman’s research highlights that people remember how things end more than how they went overall. How you close this year will shape how your team remembers it and how they show up in January. It will also determine whether you start next year with momentum or with fatigue.

With eight weeks left, there’s still time to finish in a way that fuels you and your team rather than depletes you both.

The Trick: Thinking Q4 is about survival.

The Treat: Realizing you still have time to build something that matters and lead with energy, not exhaustion.

Quick HIITs - What’s Coming Up in November

November 3-7 is National Stress Awareness Week. Sure. Let's pretend stress is something we're aware of just five days a year.

However, given stress's impact on our work today and health tomorrow, here are three strategic reminders as Q4 intensifies:

1. Movement Matters More Than You Think: Movement throughout your day - walking meetings, standing calls, or workouts you enjoy - directly reduces stress, sharpens cognitive clarity, and boosts your energy. (And if you're just getting started, research confirms even 4,000 daily steps make a meaningful difference.)

2. Supporting Colleagues - The Power of Recognition: How we feel impacts how we work. Especially during intense Q4 sprints, small acknowledgments go further than you think. Don't sleep on how a genuine "thank you" or quick shoutout impacts colleagues in the trenches. It won't eliminate all the stress - but it shifts how people feel, handle pressure, and keep going. 

3. Play the Long Game: According to WSJ, the new age of entrepreneurship is 70-79. We find that delightful. Why? Because the best work can still be ahead when you take the right steps for longevity today. Consistent habits decide how many chapters you get.

Side note: Stress Awareness Week lasts five days, but stress doesn't stop there - especially in Q4. If you're thinking about programming to support your team's performance, energy, and engagement through year-end and set up a strong start for Q1, reach out or reply to this email. We can help. 

Mission in Motion - Client Spotlight

One of the best parts of our work at Dilagence is seeing well-being and performance intersect across organizations.

We're proud to highlight those stories here, continuing this month with Kahilla, a leadership-development platform focused on helping mid-career professionals climb with more confidence, clarity, and connection.

What's the most surprising outcome from combining leadership and well-being strategies?
How quickly confidence returns once people feel well again. When someone has space to rest and reflect, they show up sharper, kinder, and more courageous. Resilience isn't about pushing harder; it's about restoring capacity.

What should other organizations know about why Kahilla invests in well-being?
Well-being isn't a luxury; it's foundational. You can have the best strategy, but if your people are depleted, it won’t matter. Leaders who are well think bigger, connect better, and lead with heart. That's good for people and good for business.

We’re excited to share our full conversation with Noa next week on our LinkedIn. Until then, learn more about Kahilla on their website, and check out their upcoming leadership retreat here.

Dilagence on the Move 

• 11/25 Webinar with Inpulse: We’ll join Inpulse, a premier employee engagement data platform, for a webinar on "How to Support Line Managers (Q4 and Beyond)." Details soon on LinkedIn.
  

• Forbes: The Great Squeeze — Dilan's latest on why Q4 puts leaders under exceptional pressure and how poker can teach skills for Career Longevity. 

Dose of Dilan

What I’m Looking Forward To:

Celebrating my mom’s 70th birthday. Proud of her many feats  - including getting sworn into the Supreme Court Bar this year and getting 70+ Nigerians to party with her in Cancun #nigeriansgonewild 

What I’m Excited About: 

Lifelong learning. Thrilled to join the Stanford Center on Longevity’s inaugural Catalyst Program, a global cohort of 20 changemakers across 9 countries—as we shape the future of the 100-Year Life, in the workplace and beyond. 

What I’m Watching: 

Hocus Pocus. I learned my lesson after watching Rosemary’s Baby. I need to keep it light.

Want more from Dilan? Follow her on LinkedIn.

Thanks for reading, we’re glad you’re on the team. If you know someone else who can benefit from this newsletter, invite them to subscribe here.

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Est Read Time - 3:30

I got a new headset for virtual calls last week. Full disclosure, it gives football coach, but surprisingly gave something else too - that same flutter of joy I used to get when I got a fresh Trapper Keeper before school started. Remember that feeling? When a new backpack, lunch box, or a 64-pack of Crayolas was all it took to feel ready to conquer the year?

When did we lose that?

When did simple optimism get replaced by elaborate optimization? Over time, we’ve create this false divide between joy and performance. As if that laugh with a colleague has no connection to the tough meeting you navigate through after. As if your morning workout doesn't directly impact your afternoon problem-solving. 

We're not talking about joy in some Pollyanna way. This is about emotional well-being - and there's real ROI on happiness for your productivity.

Let's be honest. Your Q4 sprint isn't going to be your source of joy - so proactively seek it elsewhere. This isn't about work-life balance. It's about preparing for the sprint with strategic pit stops built in. During an intense season, small moments of joy aren't just nice; they're essential.

Your favorite lunch, a quick text to a friend, thirty seconds of gratitude: these aren't distractions from work. They're what make the work possible.

This week, identify one renewable micro-joy that fuels your work. Mine is listening to this Motown playlist between calls that sparks a few great memories with my parents.

Mission in Motion - Client Spotlight

Over the years, we've had the privilege of working with incredible organizations and their leaders. It's genuinely been a joy seeing the Dilagence mission come to life, translating well-being and performance into lasting impact. 

We're proud to highlight these stories here, beginning with Dr. Tara McAllister of NYU.

How has well-being become part of your performance strategy?

The dots truly connected about well-being and work when I began applying Dilagence principles postpartum while regaining core strength. Over the years I went from struggling to do a sit-up to now being able to do a 9-minute plank. 

But it's much more than fitness - I didn't realize how directly feeling stronger physically translates to tackling challenges in other domains. When the Dilagence newsletter arrives on a tough day, it reminds me that a quick wall sit provides an instant mental reset. OK, we conquered that fitness challenge - now let's ride that momentum into putting out the fires in my inbox.

Any unexpected outcomes?

The thing I love the most is that my daughter gets to see this model of fitness as a source of joy rather than a chore. She watches me working out and laughing and then she plays with her dolls and has them do the same thing.

Your advice for leaders who feel "too busy" for well-being? 

Making movement automatic instead of something to think about was transformative. I'm not always excited to pull out my weights, but I do it on autopilot - and I'm always glad I did.

Beyond individual stories, we've seen the Dilagence mission come to life across organizations of every size. Leaders like Dr. McAllister are part of that larger community we're proud to serve.

Looking Ahead - World Mental Health Awareness Day  

October 10th is World Mental Health Awareness Day. Awareness is easy. Action isn't. 

Reach out if your organization needs programming or a speaker. Or connect us with the person who coordinates these initiatives. We're here to provide your team with tangible tools to manage stress, recharge, and perform at their best heading into Q4.

Know another team planning an offsite or Q4 initiative that could benefit from Dilagence? Just reply to this email.

Dilagence on the Move 

Upcoming Virtual Event - From Poker to C-Suite : Join this fireside chat with Jenny Just, founder of PEAK6 and Poker Power, and learn how poker can help you build the mindset to lead with confidence, make sharper decisions, and take smarter risks - in work and life. Register here.

Events & Conferences - Let Us Know If You’ll Be in the Area 

• Boston (10/2): The Dinner Group (Dilan Speaking) 

• Dallas (10/2-10/3): BeyondActiv 

• Boston (10/11-10/12 - HBSAAA 50 (Dilan Speaking)

Recent Press:

• NewsNation: Leadership Lessons from Tennis to the Workplace 

• Forbes: Leading with Impact - Sheila Lirio Marcelo, Founder of Care.com & Ohai.ai

Dose of Dilan

What I’m Watching:

Only Murders in the Building. Perfect light-hearted watch and I love how intergenerational the cast is. Also you’d have no idea Steve Martin is 80.

What I’m Packing: 

I’m hitting the road a lot this fall. I keep a travel size version of this with me. Placebo? Probably - but still tricks my brain into thinking the hotel pillow is my home pillow.    

What I’m Eating: 

I like dairy, but dairy doesn’t like me. Discovering this lactose-free ice cream brought me and my stomach a lot of joy.

Thanks for reading, we’re glad you’re on the team. Did something resonate with you today? Reply to let us know.

For regular doses of Dilagence, follow Dilan on LinkedIn and if you know someone else who can benefit from this newsletter, invite them to subscribe here.

Consider standing up and taking a quick walk while you read. Did a friend forward this to you? You can subscribe here.

EST Read Time: 2.5 minutes

This is my breathtaking view of a thousand-year-old castle in Austria. I almost missed seeing it and the chance to live out my Von Trapp family dreams. Why? Because going for only a quick visit felt insufficient given how much there was to do at work. I convinced myself that if I couldn’t spend multiple days experiencing everything, then why bother seeing anything at all?

That’s the sneaky sabotage of the "all or nothing mindset." It's common among ambitious people, quietly stealing joy and meaningful moments far too often. But catching myself, I reframed it: one impactful experience would be enough. And in fact, that single afternoon became one of the best moments of my summer.

When we feel “too busy” to do the things we genuinely want, whether prioritizing health, time with people we love, or moments that simply spark joy, it ultimately does boil down to this feeling of control, or frankly, feeling the loss of it.

This is why, personally and professionally, I often remind myself, the employees we support, and candidly, anyone in my orbit to focus less on what we can't do, and instead reclaim control by naming what we can.

Strategy: Reclaim and Reframe

Key phrase: I can’t do this, but I can do this.

• I can’t do the 60-minute workout, but I can move for 5 minutes.

• I can’t create the whole deck, but I can spend 5 minutes on one slide.

• I can’t finish a chapter of a new book, but I can take 5 minutes to read a few pages before bed.

• I can’t spend the whole afternoon with my kids today, but I can take five minutes to play.

Time is finite. The key is to spend less energy worrying about how little you have, and more energy making the most of the moments you do. This reframing practice is a muscle, and it gets stronger the more we use it. 

Most importantly, think about it. Aren’t you always glad you did something rather than nothing? The reality is those minutes are effective. Moments of productivity, well-being, and joy add up to meaningful memories over time.

With that in mind, check out One Simple Thing for quick ways to reclaim your energy in ~5 minutes, and let us know if you create your own.

One Simple Thing

Try one strategy below to reclaim time and energy over the next week.

• Physical Energy: Working on the road, remote, or simply short on time? Here‘s how to design movement into your workday and a quick 5-minute workout you can do anywhere.

• Mental Energy: Try 4 Productivity Strategies to Stay Focused (especially when technology is trying to distract you).

• Emotional Energy: Schedule a quick chat with a friend, mentor, or someone who always makes you feel great. Note: you don’t have to have the call today, just get it on the books. 

• Mindful Energy: Find 5 minutes for reflection or recharge. Whether it’s simply being alone, journaling, or taking time in nature, enjoy moments of your own thoughts and no one else‘s.

Dilagence on the Move 

Excited to support Hampton’s new cohort of high-growth founders with Dilagence performance and well-being frameworks.

Latest in Forbes: Hybrid workforce movement tips + protecting your attention online

Dose of Dilan

How I’m Reclaiming Productivity:

Reclaim.ai calendar scheduling. No pun intended, but on brand for today‘s newsletter. My favorite new hack? Creating a dedicated scheduling link for Walk & Talks in NYC.

What I’m Re-Reading from Childhood:

The Phantom Tollbooth. At least once a year, I revisit a childhood classic and find it hits much deeper as an adult. From puns to brilliant wordplay, it’s a delightful reminder to stay curious and that boredom often means there's time waiting to be reclaimed.

Where I Worked & Worked Out in July:

Loved exploring the London fitness scene while working across the pond. They workout on the right side of the bench. Go figure. In addition to Barry’s (HIIT), I’m saving Psycle (Spin), 1Rebel (Reformer), and ThirdSpace (Box Gym) for the future.

Thanks for reading, I’m glad you’re on the team. For regular doses of Dilagence, follow on LinkedIn and if you know someone else who can benefit from this newsletter, invite them to subscribe here.

Did a friend forward this to you? You can subscribe here.

Est Read Time: 2.5 Minutes

If you’ve caught yourself thinking:
How am I already booking September meetings? What have I actually gotten done? The year’s basically over.

I see two great questions and one lie.

September Meetings: It’s summer. People are traveling, and most action gets punted until after Labor Day anyway. You’re actually saving time and energy by planning ahead.

What Have You Done: A lot. We opened 2025 juggling wildfires, tariffs, and recession chatter. And yet, you’ve kept moving. Very likely while supporting others along the way.

However - this year is far from done. See the opening graphic. The midpoint means there’s still plenty of time to recalibrate and make the most of 2025 - with more clarity on what actually matters.

And here’s the kicker: resetting your headspace from “still behind” to “halfway there” isn’t just a mindset shift. It supports your energy, your well-being, and longevity.

With that in mind, here’s the game plan to pause, acknowledge, and move forward.

1. Pause

Self-care isn’t selfish. It’s a strategy. You can’t give energy if you don’t have any. Recovery fuels high performance. The research backs it. It’s not a luxury. It’s a power move. Just ask Simone Biles.

Try this: Plan a time this week for micro-recovery - a walk, a massage, reading time for pleasure. To be clear, this isn’t admin time. This is about getting re-energized. 

Also quick reminder: use your PTO and here’s how to hack it in more vacation time.

2. Acknowledge

Whatever you planned or predicted in January has probably shifted. If it hasn’t, reply so we can play the lottery—or at least tell me how Severance ends.

Instead of focusing on what didn’t happen, take stock of what did. And how you can use that momentum moving forward. You’ve survived 100% of your bad days. It’s worth naming how.

Try this: Look back at the past month. What are 2–3 things you did well personally or professionally?  Bonus: Write them down somewhere you’ll actually see them. 

3. Move Forward

Picture December 2025. What’s one thing you want to have accomplished?

Try This: Take one small step to move you forward this week. Book the coaching session, schedule the doctor’s appointment, block time to start the task that’s been sitting on your list. Little steps lead to big leaps.

Side note: I almost opened with, “Whoa, we’re halfway there,” but the graphic sings it better.

One Simple Thing

It’s human to worry, especially when you’re reflecting or planning ahead. If a spiral hits while working through this reset, try one of these quick research-backed, tools to reclaim your energy:

• Physical Energy: Take a 10-minute walk to help clear ruminating thoughts

• Emotional Energy: Have a go-to for talking it out (mentor, peer, whine or wine buddy)

• Mental Energy: Turn off news notifications, and only check strategically for 5-10 minutes at a time

• Mindful Energy: Try a 60-second box-breath (inhale 4, hold 4, exhale 4, hold 4)

Dilagence on the Move 

Wellhub x Dilagence: We’re proud to have supported Wellhub’s Return on Wellbeing 2025 Report (CEO Edition). The report offers powerful data on why well-being is both a leadership priority and a business imperative.

Here’s one key video insight on how to elevate well-being in your organization. For more data your leadership team needs, download the full report.

The Latest in Forbes:

• Need more energy on Mondays? Start here

• Loneliness at work? What action actually looks like

• Summer’s not feeling slow? You’re not alone

Dose of Dilan

What I’m listening to:

This episode of What Now? with Trevor Noah and Jon Stewart underscores why they’re always on my list of 5 people to have dinner with. Hasn’t happened yet. I have faith.

How I work better on the road:

This is my copilot, and it’s truly been a game changer. 

What saved me money on my last trip to London:

This.There is nothing more satisfying than watching the weight come in exactly at the limit.

Thanks for reading, I’m glad you’re on the team. For regular doses of Dilagence, follow on LinkedIn and if you know someone else who can benefit from this newsletter, invite them to subscribe here.

If you’re new here, welcome to Team Dilagence! Did a friend forward this to you? You can subscribe here.

Est Read Time: 3 Min

It’s Mental Health Awareness Month, but let’s be real: whisper “tariff” in June, and we’ll all be aware of our mental state.

In short, the only thing certain is change… and Real Housewives drama (tell me I’m wrong).

So instead of piling on more noise, here are 3 reminders to help you protect your peace and your performance in 3 minutes or less:

1. Use Movement as Mental Armor and for Brain Power

If your brain feels like it has 42 tabs open, you're not alone. Recession risk, layoffs, AI whiplash — it’s a lot. Feeling stuck? Move. In times like these, movement is both a competitive advantage and a longevity strategy. It powers your ability to think clearly, make decisions, and stay resilient.  

Luckily, the universe handed us receipts — in the form of new research:

• 5 minutes of brisk walking boosts cognitive performance before a big meeting. 

• 10 minutes of movement can boost your mood before a tough conversation. 

• Getting at least 5,000 steps a day reduces risk of depression on days life is life-ing.  

And let’s not forget the long game: movement protects your healthspan, reducing the risk of cardiovascular disease, some cancers, and other health concerns.

Next Step: Integrate This Information Into Your Week (Whether you workout or not) 

• Use the last five minutes of a call to stretch or pace instead of scroll

• Take a 10 minute phone-free walk

• Invite a teammate on a 20 minute walking call (heads up: I have new rules for this) 

Takeaway: The headlines are loud. Movement helps you lead through the noise. It’s not a break from work. It’s part of the work.

2. Protect Your Attention Like an Asset

We talk about budgeting time and money — but attention? That’s your most valuable resource. Right now, everything is competing for it: Slack, headlines, and very valid reasons including family, friends, and your own ambition.

Burnout isn’t just a feeling. In fact, being in work overdrive may affect your brain structure.

Next Step: When you anticipate those back to back days that come with action items that pile up and create that overwhelming sense of never actually finishing anything – try this.  

• Do/Delegate/Delete: If you know you have a nonstop day coming up, proactively block time for execution or prioritization. Great book on this here. 

• Brain break: Go get coffee, go to the bathroom, or (I dare say) step outside without your phone 1x/day. 

• Audit your to-do list vs. your calendar this Friday. One shows what you planned to do. The other shows what actually got done. Determine what’s driving the gap and reduce activities that aren’t moving you forward.

Takeaway: Attention is ROI. Reclaim it and invest in what matters to you. 

3. Want to Perform Better at Work? Treat Your Benefits Like Compensation

If you’ve ever felt a little weird booking that therapy session, using your wellness stipend, or activating the free app your company pays for,  you're not alone. But here’s the mindset shift: Benefits aren’t extras. They’re part of your compensation.

You wouldn’t leave part of your salary on the table — so don’t ignore what’s already available to help you perform at a high level.

And the data backs it: Companies that invest in employee well-being outperform those that don’t.

Next Step: Try this:

• Use one benefit this week. That could mean scheduling a physical, signing up for mental health support, or finally using reimbursement dollars.

• If you lead a team, talk about what you use. Modeling matters more than memos.

Takeaway: You have a business justification for managing your well-being. 

And if your company is working to boost morale, improve retention, or work through benefit strategy - you know who to call.

One Simple Thing

Literally pick one action from one of the sections above and you win. 

That’s the mission. You’ve got this.

Bonus: If you try a new benefit, I’d love to hear how it went (and whether it was easy to access).

Dilagence on the Move 

Weekend Reads: Check out my latest in Forbes on leadership, lifestyle, and longevity.

• Strategies for New Grads and Employers Welcoming Gen Z Talent: here 

• Why Recovering Better is a Power Move in Uncertain Times: here

Weekend Listen: Loved sharing lessons learned on the finance to fitness journey on the 52 Week Hustle with Travis Apple. Listen here. 

NYTech Week: Excited to speak on a panel about mental health and preventing founder burnout. Details here.

Dose of Dilan

What I’m Watching on the Plane (NYC=>CHI =>LA=>LON):

The Bear. I know I’m late to the party. It should tide me over until Squid Games.

What I’m Reading: 

This piece on asking deeper questions than, “What do you do?” Tough for New Yorkers, but very necessary for human connection.

Who I Keep Running Into: 

Hugh Jackman. Apparently he also likes Trader Joe‘s and my gym. Maybe I‘ll work up the courage to ask him to teach me this (which he was quite literally practicing in the gym).

Thanks for reading, I’m glad you’re on the team. For regular doses of Dilagence, follow on LinkedIn and if you know someone else who can benefit from this newsletter, invite them to subscribe here.

Did a friend forward this to you? You can subscribe here.

Est Read Time: 3:30

I know this week’s theme is supposed to be Tax Day—audits, numbers, productivity—but I can’t think of anything less joyful than taxes (maybe tariffs). So here’s my better reason to reflect: my birthday is next week.

Instead of crunching numbers, I’ve been looking at something a little deeper: how my performance changed when I invested in myself.

If you’re new to the C-Suite Workout—full disclosure—this edition begins with a personal reflection from the founder’s seat, then we’ll flip right back to you.

This past year, I stopped waiting for permission.

I owned my ability as a founder, a resource, and a voice.

I let go of beliefs and relationships that no longer aligned—no more “shoulds.”

I protected my peace, prioritized my energy, and practiced what I preach.

And instead of resistance, I was met with something unexpected:

As a founder: Our business doubled last year. Dilagence made a real impact in organizations and the lives of professionals we’re reaching. 

As a resource: Behind the scenes, I got to do more of what I do best—soundboarding, collaborating, and connecting people to help them reach their next level.

As a voice: I was invited to share my perspective in the media, on stage, and at global forums. The feedback? “Where have you been?” and “Why weren’t you doing this before?”

Turns out, so much opens up when we stop waiting—and start acting.

In a world full of uncertainty, I’ve been asking better questions:

• Am I spending my energy in ways that align with my purpose?

• Will I regret not going for this?

• Is this bold, or just busy?

That’s what I call a real audit.

And now, with Tax Day behind us and Q2 underway, I’ll pass the question to you:

How are you investing in yourself this quarter? Here’s how I thought about it this past year—and how you might too:

1. Invest in Your Energy

Your body is your most important asset. Energy fuels everything. Physical health isn’t about perfection—it’s the foundation for long-term success.

What I’ve Learned: When I prioritized my health and movement during the day, I didn’t just see physical changes—I saw business and leadership growth. 

Your Move:

• Build-In Workday Movement: At least 2x next week, add a movement break to keep your mind sharp. 

  • Walk to grab lunch, take the stairs, loop the office to say hi to a colleague (face time is a thing - use it to your advantage).

• Prioritize Sleep:  Choose one night to go to bed at least 30 minutes earlier. 

  • In that final half hour, do something finite (a crossword, a light checklist) to give your brain closure. Your brain and your team will appreciate it the next day.  

2. Prioritize What Actually Matters

Smart work isn’t about doing more—it’s about doing what counts. When you work with intention, you get better results—with less burnout.

What I’ve Learned: Focusing on fewer, higher-impact tasks had a direct effect on my productivity. I stopped chasing every shiny thing and started aligning my actions with my goals.

Your Move:

• Daily Check-In: Start each day asking, “What’s the one thing I can do today that moves me closer to my goal?” Do that first.

• Monthly Strategic Thinking Time: Don’t just let life happen. Protect 1 hour in the coming weeks to think about the life you want to lead. No emails. No meetings. Just you, your thoughts, and a little space to set 1–2 clear next steps.

3. Build Relationships That Fuel You

Who you surround yourself with shapes your success.

What I’ve Learned: Being intentional about the people and communities I invest in has elevated every part of life. Leadership isn’t just what you do—it’s who you’re do it with.

Your Move:

• Reach Out: Text or call one person who supports you or energizes you—just to reconnect or say thanks.

• Set Boundaries: Not everyone is for you or with you for every season. That’s okay. Reflect on one draining relationship and take one small step to reset.

One Simple Thing

The best birthday present you could give me? Take one of the actions above—for yourself.

Pick one audit activity from above and actually do it today.

Dilagence on the Move 

• Follow on Forbes: Thrilled to join ForbesWomen as a contributor, where I’ll be diving into conversations around leadership, lifestyle, and workplace well-being. Follow for the latest here and check out my recent piece on the Executive Woman’s Playbook for Hiring a Personal Trainer here.

• Event – Power & Pressure: Don’t miss my fireside chat with the amazing Katie McCormick Lelyveld—former Press Secretary to First Lady Michelle Obama and founder of MELD. We’ll be talking leadership, resilience, and well-being. Join us on May 15th. 

• Quick Read: Making fitness accessible is at my core - I chatted with Women’s Health about how to find a fitness routine without breaking the bank. Check it out here.

• Weekend Listen: I had the pleasure of joining award-winning CMO Elisa Padilla on her show for a conversation on my finance to fitness to founder journey. Watch the playback here. 

Dose of Dilan

How I’m Celebrating Life on 4/25:

Zeel massage after work (they come to you!) and omakase. 

What I’m Re-Watching: 

Scrubs. 20 year later, the show still has me cracking up. the Anyone else starting to miss 24 episode seasons btw?   

What I’m Falling Asleep To: 

Adult bedtime stories on history are a thing - I loved this one on Titanic.

Thanks for reading, I’m glad you’re on the team. For regular doses of Dilagence, follow on LinkedIn and if you know someone else who can benefit from this newsletter, invite them to subscribe here.

Did a friend forward this to you? You can subscribe here.

EST Read Time - 3:15

Right now, many people around the world are in a season of reset—whether through Ramadan, Lent, or simply reflecting as Q1 wraps up.

What’s the point of the pause?

It’s actually progress. In business, sports, and personal growth, the most valuable moments aren’t just when you’re charging ahead—they’re when you stop, assess, and recalibrate the game plan.

Every sports event has quarters, breaks, and sets because even the best players can’t perform nonstop. The best companies don’t run without retrospectives. And the best leaders don’t just push forward; they refine their path forward.

Now, recall when Simone Biles unexpectedly withdrew from the 2021 Olympics for her well-being at what seemed like the most inconvenient time (understatement). What we know now is that her pause wasn’t a setback—it was a turning point. She reflected, reconnected, and returned as the most decorated gymnast in history.

Now we’re at our own built-in pause, with structured checkpoints like Q1’s end. The question is: are we using them? If you thought, 'Wow, Q1 flew by,' consider this your reminder: you’ve got three quarters left. More than enough time to optimize for success and joy—however you define it.

As we wrap Q1, ask yourself:

1️⃣ What’s moving the needle in my work? Not just what’s keeping you busy, but what’s creating real impact?
2️⃣ What am I overlooking? Invisible work—mentorship, culture-building, volunteering -these activities can fuel long-term success but rarely get measured.

Here are a few tools to optimize your leadership, longevity, and life at the perfect time:

1. Get Wisdom, Give Wisdom - Social Fitness 

Reflection doesn’t need to be in a vacuum. We live longer when we connect with others, and often the best insights come from those around us.

Try This: Over the next month, schedule check-ins with three key people:

• Someone who knows you best: They see patterns in your behavior that you might miss.

• Someone you respect: Their perspective can offer valuable guidance.

• Someone you can give wisdom to: Teaching or mentoring forces clarity in your thinking.

Pro Tip: Try doing at least one of these conversations on a walk or walking call. 

2. Use AI to Offload Mental Load - Mental Fitness

AI can’t replace your unique brain power - but it can be a cognitive assistant.

Try These: Sample prompts to free up your mind for higher-level thinking:

• For Decision-Making: "I’m thinking through [insert challenge]. Break it down step by step. Highlight implications and suggest who I should consult next."

• For Editing: "Review this text for typos, grammar, and syntax only—don’t change my tone or vocabulary. Highlight any edits you make."

If you have a favorite prompt, reply back and let us know.

3. Audit Your Energy - Emotional Fitness

Try This: Pull up your calendar from the past month. Look week by week, and note:

• Three activities that left you feeling energized

• Three that drained you 

Look for patterns and drivers. The environment? The task itself? The people involved? Now, make adjustments. What small shifts can you make to spend less time on what drains you and more on what fuels you?

Pro tip: You can even throw your notes into ChatGPT to draw insights for you.

One Simple Thing: Clarity Walk -Physical Fitness

Feeling stuck or overwhelmed? Take a 10-minute Clarity Walk. Research shows that walking—especially outdoors—enhances cognitive function, reduces stress, and boosts creativity. Some of the greatest minds, from Steve Jobs to Aristotle, swore by it.

• When: Before work, after work, during lunch, or between meetings.

• How: Leave your phone behind—just you and your thoughts.

• What: Pick one question to reflect on. When you return, jot down any insights—big or small.

Simple, science-backed, and effective.

Pro Tip: 45 seconds left in this newsletter. Read the rest standing, walking, wallsitting, OR planking. Definitely let us know if you planked.

Dilagence on the Move 

Harvard Happiness & Leadership Lab: Given today’s topic, re-sharing this article I wrote featuring tangible ways for leaders to integrate movement, unstructured time, and fearlessness into their lives here. Happy International Day of Happiness.

Women In Retail Leadership Summit: I look forward to speaking at their event next month in Amelia Island, Florida. Let me know if you will be there!

Dose of Dilan

How I’m Practicing What I Preach:

Taking a very intentional Q1 pause in Rhinebeck at the end of next week.

What Was Worth a Binge: 

Paradise. The showrunners of This Is Us and Shondaland met and decided to blow my mind. I will personally advocate for Sterling K. Brown’s Emmy.  

What Helps Me Fall Asleep Faster: 

Over the years, I’ve had different sleep playlists, but this one wins. Partner this with sleeping at 65 degrees and blue light glasses, the Sandman is out of a job.

Thanks for reading, I’m glad you’re on the team. For regular doses of Dilagence, follow on LinkedIn and if you know someone else who can benefit from this newsletter, invite them to subscribe here.

Did a friend forward this to you? You can subscribe here.

Est Read Time: 3:30

February is Heart Month—Netflix might be celebrating with Love is Blind, but I’m focused on a different love story: how we keep doing what we love today—when we’re 80. The key? Protecting our hearts.

Cardiovascular disease (CVD) remains the world’s #1 killer, but here’s the shift I love amplifying: awareness matters, but prevention is where the power is. Some of the most effective strategies for heart health aren’t complicated—they’re small, everyday actions that integrate seamlessly into our lives. And the best part? They boost both our well-being and productivity.

Earlier this month, my parents (late 60s/late 70s) traveled to India with friends—because they can. They’ll never retire (nor do they want to), but they’re spending this chapter traveling, laughing… and reminding their overly-worried kids that they grew up in a third-world country and, as my mom put it, “have stronger immune systems than you.” Noted, Mom. More importantly? I want that kind of vitality for myself.

Because in leadership, just like in health, longevity isn’t about playing it safe—it’s about playing smart. The small, intentional choices we make today fuel our energy, joy, and impact for years to come.

Here are three ways to lead with heart—today and for the long haul:

1) Move More: We know each other too well. You saw this coming.

How It Helps Today: Even small bursts of movement boost creativity, sharpen mental clarity, and enhance connection—helping you show up stronger for your next 1:1, client meeting, or big decision.

How It Helps Tomorrow: Regular physical activity lowers the risk of CVD and extends healthspan. And good news—it doesn’t have to be vigorous to be effective. Move in ways that bring you joy so you can keep enjoying life longer.

Try This: 1) See “Dilagence on the Move” for desk-friendly exercises. 2) Stand up, stretch and/or walk between meetings or every hour (bonus: use a dictation app to capture thoughts aloud).

2) Laugh (Seriously, Though): Who said doing the right thing can’t be joyful? 

How It Helps Today: It’s no coincidence that having a good laugh somehow relieves the tightness in your chest from a day of back-to-backs or reading the latest headlines. So quite literally consider having a go-to laugh for releasing tension and clearing your head for better problem-solving and communication.

How It Helps Tomorrow:  Chronic stress can lead to high blood pressure, which can increase risk for heart attack and stroke. Thus, stress management is a critical CVD prevention strategy. 

Try This: Consider a “joy channel” just for laughs. I literally have a separate Instagram account filled only with things that crack me up (like this story). I check it for a few minutes when stress creeps in. Or, have a go-to clip (your favorite stand-up bit, a ridiculous meme) to reset your mood on demand.

3) Mind Your Posture: Good posture isn’t just about confidence.

How It Helps Today: Slouching drains energy and dampens your mood. Research shows sitting upright boosts focus, increases energy, and improves breathing—helping you tackle your inbox or spark your next big idea.

How It Helps Tomorrow: Poor posture isn’t just a back problem—it can impact your heart. Chronic slouching contributes to stress and poor circulation, both affecting cardiovascular health. Sitting tall today is an investment in long-term well-being.

Try This: Set posture check reminders—when you hear a Slack ping, see a red light, or take a sip of coffee, roll your shoulders back and sit tall. Or place a sticky note on your desk: “Head up, shoulders back!” for an easy nudge.

Longevity isn’t luck. It’s a series of small choices that add up. And the best time to start? Right now.

One Simple Thing

End your day with gratitude. Studies show that gratitude reduces stress and improves heart health. Before bed, write down (or just think of) one moment from the day that brought you joy. Small habits, big impact. 

I’ll start. I’m grateful that you are on Team Dilagence. Literally couldn’t do this work without you.

Dilagence on the Move 

I joined New York Living PIX11 to share how movement boosts focus at work—and protects your heart. Check out the segment for easy ways to stay active during your day.

Dose of Dilan

How I Remind Myself to Move—No Phone Needed:

These are game-changers. Keep one on your desk. I use the 5-minute for holding stretches, but even 1 minute of movement—squats, stretching, standing—makes a difference.

What I’m Watching (Besides Love is Blind):

White Lotus Season 3—I've already got some strong guesses about what’s coming. Either way, Thailand is now officially on my to-do list.

Where I’m Going for the First Time:

The Rocky Mountains. I’ve never seen a moose—it’s time. The most adventurous part? I’m leaving my laptop behind.

What I Renewed: 

My CPR certification. Two hands on a chest saves life. Cool thing - anyone can get certified.

Thanks for reading. Follow me on LinkedIn for more health hacks and habits to boost your performance. Spread the word - Please share this newsletter with one person this week or invite them to subscribe here

Did a friend forward this to you? You can subscribe here.

Est Read Time: 2:30

If 2025 were a TV show, episode 1—‘January’—already delivered more plot twists than many of us had on our bingo cards. Between global headlines, seasonal shifts, and the sheer unpredictability of life, it’s no surprise if your fresh start feels more like a false start. But here’s the truth: I genuinely believe the path to longevity is paved with grace.

Grace for yourself when things don’t go as planned. Grace to adjust when life requires it. Grace to take the next step, no matter how small.

January is just one month of one year, and we’re playing the long game of longevity. This means that when we manage our well-being (physical, mental, emotional), we’re strategically giving ourselves the energy to outlast and outlive the moments of uncertainty along the way. 

At the foundation of the strategy are little actions that research tells us lead to us working better, being healthier, and living happier today and in our later years. 

So as we step into whatever February brings our way, here’s a short well-being action plan to manage your energy today, harness your health for tomorrow, and find joy along the way. 

1. Move This Week (Physical Energy)
Your body is designed to move, and even a little can go a long way. Movement helps you think, feel better, reduce stress, and literally live longer. 

How: 1) Right Now: Stand up 2) This Week: Shift one meeting to a walk or walking call 

Bonus: Plan a movement session with someone else since being social boosts longevity too. 

2. Notice What Delights You - Build It Into Your Week (Emotional Energy)
I love the word “delight.” It’s for those moments where you can’t help but smile and lose the tightness in your chest. That feeling helps you approach what’s next more productively. 

The other day, my 5-year-old niece said something so cute on a video call, and every time I thought about it during a pretty intense workweek, it impacted how I moved forward. The takeaway: I need to call more. 

In short, delight is a powerful energy source - use it.

How: Notice where you find delight—then habit stack it into your day. Look at the photo of your pet before a big meeting. Call your hilarious friend or a loved one on the way home. Whatever it is, these moments recharge you.

3. Declutter (Mental Energy)
There’s a reason we spend time. Our time on this earth is valuable - selfishly audit whether you’re investing your time on what matters. 

How: Consider your priorities then look at your calendar this week - is your time aligned? Find one detractor or distractor and ruthlessly cut it. Does every meeting truly need to happen? Freeing up even 30 minutes can give you space to focus on what really matters.

4. Reconnect With Purpose (Mindful Energy)
Don’t worry if resolutions or the general goal you set isn’t going exactly to plan - let’s focus on what’s next. Reconnect with how you want to feel in December 2025. What is the next best action you can take to move forward?

How: Visualization is powerful. Take 30 seconds right now to write down three words that describe how you want to feel in December 2025. Energized? Accomplished? Balanced? 

Then identify one small action you can take this week that supports that vision. Whether it’s crossing off a meaningful task, journaling to clarify your next steps, or reaching out for a conversation that inspires you.

Remember, little steps translate to big leaps. The one action you take today for your well-being is setting you up for a life well-lived tomorrow.

One Simple Thing

Take at least one of the actions above right now and you legitimately have a win today.

Dilagence on the Move 

Check out my episode on the Courageous Podcast. Ryan Berman’s podcast dives deep into transforming fear into action, featuring incredible leaders including Seth Godin and many others. Grateful to share my finance to fitness to founder journey. 

Women in Retail highlighted how Dilagence helps leaders and organizations harness the power of well-being for longevity in leadership and in life. I’ll be speaking at their Leadership Summit in April. Reach out if you’ll be there. 

Dose of Dilan

What I’m Watching:

Severance Season 2 gives a whole new perspective on how work-life balance is a myth.

What I’m Reading: 

Even Netflix thinks we’re on our phones too much - so they’re writing accordingly.   

Where My Heart Is: 

Los Angeles. Continually thinking about my community in LA. Here are ways to help.

Thanks for reading, I’m glad you’re on the team. For regular doses of Dilagence, follow on LinkedIn and if you know someone else who can benefit from this newsletter, invite them to subscribe here.

Did a friend forward this to you? You can subscribe here.

EST Read Time: 3:15

Happy New Year! Good news: It’s a fresh start. Better news: Let’s be real — things don’t really kick off until Monday. Best news: Now is the perfect time to focus on what often gets pushed aside once the year starts: you and what you truly want.

While I don’t believe in New Year’s resolutions (if my mom weren’t reading this, I’d write this more colorfully), now — and every day after — is a great time to create changes that make this year better than the last. 

For most people, these changes may currently focus on an area I gladiate in: health and fitness.

But beyond transforming bodies, I’ve spent years helping people mentally accomplish what they once thought was impossible — from overcoming postpartum core weakness to nail a 7-minute plank (true story) or navigating Game of Thrones-like work environments. What I’ve learned is that the skills we train to crush fitness goals can help us level up in every arena of life.

Whether it’s getting fit, landing a new job, revisiting a passion (like me), or something else, we’re all in training to finish 2025 stronger.

Here’s how you can apply three key fitness principles to ensure you start — and finish — the year on top:

Agility: Be Prepared to Pivot

Life happens — and people often give up on their goals when it does. You plan a workout at 7:00am., and then your kid wakes up sick. You expect a big client deal, but the timeline gets delayed.

The secret to staying on track? Reframe setbacks as pivots: “I can’t do this right now, but I can do this.” Example: “I can’t work out for 30 minutes, but I can do a 5 minute workout.”  

There’s power in incrementality, and doing something is better than doing nothing. The better you train for adaptability, the more you can shift unforeseen circumstances to stay on course. 

Balance: Work with Your Existing System

You’re probably already juggling a lot. One of the biggest reasons people quit resolutions by Jan 15 is they’re too complicated and not rooted in their current reality.

“I’ll do 20 coffee chats each week to expand my network! I did that in college.”

Too often, we compare ourselves to who we were and what we used to do 5, 10, or more years ago. But it’s not fair to measure yourself against a time when you likely had less on your plate.

If life’s shifted — a new job, a move, a growing family — you have a new reality. Don’t break your system. Work within it. Set realistic goals that align with your current life. Example: “I’ll do 2-4 coffee chats each week.”

Strength: Focus on Resolve (Not Resolutions)

Just like with building a muscle, we get stronger by facing resistance, and not by doing what’s easy. Facing challenges doesn’t mean you’re on the wrong path.

Having a cookie doesn’t mean you’ve ruined your diet. Getting a “no” on one job application doesn’t mean you won’t get a “yes.” Progress comes from consistently choosing to take action.

January is just one month out of twelve. Don’t fall into the trap of thinking it’s the only time to change your life.The truth? You can commit and recommit to your goals anytime. You move forward as long as you keep taking action.

Whatever you’re pursuing, rest assured, I will be here as your female Nigerian Lil Jon, hyping you every step of the way. Cheers to a joyful 2025.

One Simple Thing

Of course I’m going to get you moving. Pick one of below:  

Option 1: Social Fitness + Movement:  

Plan a walking call, meeting, or catch up with someone for next week. Pro Tip: Schedule it now.

Option 2: Mindful Fitness + Movement: 

Take a walk on your own and consider what habits, behaviors (or even people) you want to keep or cut in your life this year. I do this every year too.

Dilagence on the Move 

Checkout the latest 5 Minute C-Suite Workout here. Whether you’re short on time, traveling, or just need to get moving, this is an easy way to fit in physical activity.  

Make sure you’re subscribed to the Dilagence channel to get workouts as they come out.

Dose of Dilan

What I’m Unsure About:

The cutoff for saying, “Happy New Year.” Is it 1/3 or 1/7? Even Larry David doesn’t know.

What I’m Glad I Gave My Parents:

Remento. Each week they’re recording memories that will be transcribed into a book.   

What I Loved Reading Over the Holidays: 

This book by Taylor Jenkins Reid and this article on the secret lives of Manhattan doormen. 

Thanks for reading, we’re glad you’re on Team Dilagence. For regular doses of Dilagence, follow on LinkedIn and if you know someone else who can benefit from this newsletter, invite them to subscribe here.

EST Read Time: 3:15

The Winter Solstice (today) is the universe essentially screaming, “Transition!” as we wind down 2024 and gear up for 2025. But let’s swap the solstice for a better mascot: The Muppet Christmas Carol.*

Think about it: it has chaos, work-life rhythm struggles, heartwarming moments, and—most importantly—three ghosts to make sense of it all. Even if you’re not a Muppets fan, the wisdom of the Ghosts of Christmas Past, Present, and Future is a lens anyone can use to close this year stronger and start the next with intention.

Past: Audit Your Time (Rest of 2024)

Scrooge realized how he’d spent his time led to a life of regret. There’s a reason we say “spend” time—it’s valuable currency. Your 2024 task list shows what you wanted to spend time on. Your calendar reflects what you actually prioritized.

We all use our time in different ways. The question is whether your priorities align with what you care about.

Action Item: Do a quick audit of the last 3 months. Where was your mental energy spent, and what’s one way you can reallocate it to what you value? For example: What was the one-hour meeting that could have been a 30-minute walking call (or no call)?

Remember: We learn from our past. Scrooge changed his story, and it ended with Muppets dancing around Michael Caine. Your past doesn’t define you—as long as you choose differently moving forward.

Present: Harness Joy (Right Now)

Scrooge learned the power of finding joy, even amidst struggle. Sure, the holidays are about joy, but let’s be real—they can be stressful AF. 

Don’t wait for a magical moment to boost your emotional energy.

Action Item: Take a moment this week to do something that sparks joy—whether it’s a quiet cup of coffee, a five-minute workout, or a deep breath. Recharge now so you have the energy to crush what’s next.

Future: Act With Intention (December 2025)

When Scrooge looked ahead, he saw the life he didn’t want and made choices to become the person he aspired to be. Skip the pressure of traditional New Year’s resolutions. Instead, focus on intentionality.

*Note: We’ll dive into resolutions (especially around health and fitness) in the next newsletter—but for now…

Action Item: Visualize yourself in December 2025: How do you want to feel? What’s one action you can take in January to set that vision in motion? 

Pro Tip: Tell another human or schedule a calendar reminder for January 6, 2025, when everyone is back in action. Accountability helps - seriously.

Take a cue from Scrooge: reflect, celebrate, and step boldly into 2025.

One Simple Thing: Do a C-Suite Workout

We’re proud to share C-Suite Workouts to help busy people harness their time, energy, and health (especially during the holidays). The latest video is designed to make sure you feel joy to your core in under 5 minutes.

Make sure you’re subscribed to the Dilagence YouTube channel and you’ll be the first to know when the next workout drops.

Pro Tip: 35 Seconds left in the newsletter. Read the rest standing, wallsitting, OR planking. Definitely let me know if you planked. 

Dilagence on the Move 

Exciting times at Dilagence—we’re grateful the word is spreading as we grow. Check out our recent features in:

• Athletech: Corporate Wellness Isn’t Dead, You’re Just (Probably) Doing It Wrong

• WWD: How Wellness Drives Employee Performance and Brand Success

• Business Insider: My thoughts were included on a piece about “favoritism at work” here 

• Weekend Listen: I shared my finance to fitness journey on The Mile 40 Podcast 

Let’s keep building together. Planning an offsite, event, summit, or conference in Q1? Know a company that could benefit from Dilagence? Let’s connect—reply or reach out here.

Dose of Dilan

How I’m Staying Warm in Vienna:

As many of you know, I’m always cold. This heated fleece is a game-changer. 

What I’m Watching: 

Pop Culture Jeopardy. My People subscription prepared me well.   

What I’m Re-Reading: 

The Artist’s Way. It’s especially great in the run-up to 2025.

*Special thanks to friend and incredible Dilagence client Tara M. for sparking the joy of The Muppet Christmas Carol

Thanks for reading. Follow me on LinkedIn for more health hacks and habits to boost your performance. Spread the word - Please share this newsletter with one person this week or invite them to subscribe here.

If you're anything like me, now that the Thanksgiving-haze has worn off and you’ve watched Home Alone three times, you are fully aware that we’re a little under three weeks away from much of the world hitting a collective snooze button.

What does that mean? Somehow every email says “urgent,” holiday parties are multiplying like Gremlins, and your to-do list looks more dramatic than a Bravo reality show.

People often say life isn’t a sprint, it’s a marathon. However, right now there’s power in flipping this. Consider treating the next three weeks as a sprint and remember - the finish line is in sight.

With the knowledge that you’re in the home stretch, try using this simple checklist today and next week to manage your time and energy.

1. Emotional Energy: Give Yourself Credit for a Win

You’ve survived 100% of your bad days. Use your previous wins to keep you motivated as you close out the year.

• Action: Write down one “Resilience Reference,” aka a win (big or small), or even just a tough day you conquered last week. Use this as the reminder that you are capable of handling challenges. 

2. Mindful Energy:  Manage Your Social Battery 

As the queen of the Nigerian Irish Exit (greet everyone and then sneak out like a ninja), here’s your permission to attend holiday parties on your terms. Social events can be draining, and overcommitting leads to burnout.

• Action: Scan your social calendar - pick one event to skip or attend briefly.

  Pro Tip: Give yourself an out. When you arrive—say, “I have to leave at X time for another commitment” (even if it’s watching Love Actually, reading your kids a bedtime story, or doing nothing). 

• Bonus: The holidays aren’t joyful for everyone. Reach out to someone who might need a touchpoint with a simple, “Thinking of you. Hope all is well.” 

3. Mental Energy: Ruthlessly Declutter Your Calendar

Many things may be important– but not everything can be urgent. Right now it’s about doing tasks that are the best use of your time in December. 

• Action: Take a look at your calendar - find one meeting that can wait until Jan. 

  Need language to reschedule? Try this: “I hope all is well. Could we reschedule this for the week of 1/7? Send me a few times that work for you, and I look forward to it.”

4. Physical Energy: Harness Any Amount of Time to Move 

From now until my dying breath, I will find joy in highlighting movement powers mental productivity and helps us destress - even for short periods of time. 

• Action: Turn one call, meeting, catch up, or friend/family activity into a walk or workout. 

  Plus, here are other easy ways to move during the day 

One Simple Thing

Confirm you did your checklist here for a chance to win Dilagence swag.

Pro Tip: Read the final minute of this newsletter standing, walking, or wallsitting

Dilagence on the Move 

Incredibly excited to announce - C-Suite Workouts are dropping December 19th just in time for the holidays. Whether you’re on the road or just need to get in a quick workout, these accessible workouts are designed to meet everyone where they are, whenever they need it.

However, C-Suite Workout subscribers receive a special preview.

Click here to access a 5 Minute Bodyweight workout and subscribe to the channel.Thanks for being on Team Dilagence.

Dose of Dilan

How I Stay Sharp on the Road:

The Nori press turned my least-favorite childhood chore into my superpower, keeping me keynote- and client-ready from one city to the next. Plus it’s currently 25% off.

Where I’m Going for the Holidays: 

The Vienna Christmas Markets

What I’m Watching: 

Our Little Christmas - I went from wary to won over. Lindsay Lohan is back to stealing our hearts.

Thanks for reading. Follow me on LinkedIn for more health hacks and habits to boost your performance. Spread the word - Please share this newsletter with one person this week or invite them to subscribe here.

Did a friend forward this to you? You can subscribe here.

EST Read Time: 3 Minutes

It’s that time of year when hindsight turns into foresight. We know how the holidays unfold: travel, feasts, gift-giving, busyness at work, and as certain as the sun will rise, you will hear All I Want for Christmas. Everyday. 

And with it come the typical concerns: looming work deadlines, regrets about overindulgence, guilt over missed workouts, or feeling stressed and overwhelmed trying to get everything done, let alone watch the 25 Days of Hallmark (which you can apparently be paid to do).   

If any of the above resonates, you’re not alone. Recent research highlights 90% of adults experience holiday stress that can impact productivity and well-being. 

Here’s the good news: you don’t have to let history repeat itself. Once you know what’s in your way, you can side step around it.  Here are three strategies for managing your energy over the holiday season. 

1. Simplify Your To-Do List:

-Use the do, delegate, delete rule to lighten your workload. Before your time off, list what truly must get done, delegate anything possible, and give yourself permission to delete tasks that aren’t critical. 

-Make a to-do list for your first day back to hit the ground running without extra stress (Pro Tip: Schedule send to yourself so it’s at the top of your inbox that day.) 

2. Make It Easy to Win: 

Instead of aiming for perfection during the holidays, create a simple, achievable baseline to stay consistent with your goals. For example: If you’re worried about your fitness routine while traveling, remember that you’re not in your normal routine and simplify:  “I’ll move my body for 20 minutes, three times this week.” 

We’re quick to give grace to others but tend to hold ourselves to strict standards that make it harder to achieve our goals. Celebrating the smaller steps is what leads to the big wins. 

3. Reframe Rest as Strategic Recharging: 

The key to finishing the year strong isn’t sprinting non-stop- taking brief pauses to recharge is critical to high performance. Whether it's building a walk into your day, enjoying the Thanksgiving holiday, or having a screen-free Saturday to look at holiday lights, time off isn’t laziness—it’s strategy.

The beauty of this time of year is that we know what’s coming—it’s not a surprise. Use that gift of foresight to identify common pitfalls and turn this holiday season into one you actually enjoy.

One Simple Thing

Do one of below this week to boost your productivity and your health at the same time. We know movement makes our minds better - try partnering it with activities you’ll do anyway.

• Movement x Gifts: Pick one gift you can walk to get instead of ordering online

• Movement x Social Fitness: Plan a walk (or workout) with family or friends

• Movement x Workplace Productivity: Turn one meeting into a walking meeting

• Movement x Mindfulness: Do a 10 minute phone free walk to clear your mind 

Pro Tip: 45 Sec to go in this newsletter. Try reading the rest on a walk, plank or wall sit.

Dilagence on the Move 

Dilagence in Business Insider: Check out my perspective on the importance of shifting away from work-life balance and focusing more on work-life rhythm.

Dose of Dilan

What I’m Consuming (Besides Wicked Content):

The Daily Stoic for bite-sized wisdom in busy times.

How I’ll Stay Fit Over Nigerian Thanksgiving: 

Packing this, this, and this for workouts pre & post the feast that includes everything from turkey to goat (Pro Tip: All currently on sale).  

What I’m Excited About:

Dilagence workouts coming in December. These workouts are designed to meet busy professionals wherever they are, in short amounts of time—especially during the holidays. C-Suite workout subscribers (you!) get access first. 

Thanks for reading. Follow me on LinkedIn for more health hacks and habits to boost your performance. Can you think of one person who can benefit from this newsletter and new workout content? Help the Dilagence community to grow by inviting them to subscribe here. 

Did a friend forward this to you? You can subscribe here.

EST Read Time: 3.5 Minutes

We deal with uncertainty more than we realize. Whether you’re cheering for your favorite athlete, coaching your kid’s team, rooting for your company’s stock performance, or begging the protagonist not to go into the basement (when will they learn?), you’re subconsciously making a powerful choice: you’re hoping.

Research shows that choosing hope not only helps your physical well-being and mental performance, but it’s a strategy for overall longevity.

The world is complex — and growing more so (cough U.S. elections cough) — and the only true constant is change. If change is inevitable, then what we can control is how we respond: how we manage our minds and approach whatever life throws at us, at work, in life, and everywhere in between.

As leaders in our lives and in our families, it’s natural to strategize for the future. But there’s a difference between strategizing and worrying, captured beautifully by one of my favorite quotes from Corrie Ten Boom:

“Worrying is carrying tomorrow's load with today's strength—carrying two days at once. It is moving into tomorrow ahead of time. Worrying doesn't empty tomorrow of its sorrow; it empties today of its strength.”

Good News: There are physical ways to manage worry. A specific part of our brain, the ventrolateral prefrontal cortex (VLPFC), is associated with negative emotions, rumination, and worry.

Better News: The VLPFC responds incredibly well to physical activity. As I wrote for the Leadership and Happiness Laboratory at Harvard, engaging in physical activity (particularly cardio) “flushes out” the VLPFC, reducing space for negative rumination and opening up mental capacity for problem-solving and future-focused thinking.

In short, hope is a strategy for creating positive change. When life’s storms come, we are far from powerless. We can literally move ourselves forward, taking a positive step for ourselves, our loved ones, and our shared future.

The challenges of life are inevitable, but living in fear and worry  is no way to live.

So, let’s choose hope. Below is a strategy to harness positivity as a tool for change.

One Simple Thing:

Walk (or work out) your way out of worrying

Get in the habit of asking yourself, “Am I strategizing or am I worrying?” If it’s the latter — literally get up and take a walk or do a quick workout (Teaser: Dilagence content coming soon).

Pro Tip: 1 Min to go in the newsletter. Read the rest on a walk or during a wallsit. 

Dilagence on the Move 

Dilagence was highlighted in the Business of Fashion. In the article, we discussed how we’re enabling companies to treat wellbeing as a strategic investment in performance.  

ICYMI: Dilagence was recently featured in Forbes and I shared my top tips for protecting your mental health withWomen’s Fitness.

Dose of Dilan

What I Learned from My Optometrist:

1) Blue light glasses do little to reduce eye strain, but they can help maintain your circadian rhythm if you’re working late at night. And that’s how Warby Parker got my money this week.

2) I somehow have slightly better than 20/20 vision after years of staring at screens.

What I’m Reading: 

Jen Psaki’s book and her lessons on how to communicate effectively and manage a bully (hers was The Kremlin. Casual). 

How I’m Using My Voice: 

 I voted early (it took 10 minutes). In the U.S. and still need to make a voting plan? Check out iwillvote.com for your polling place.

How I’m Staying Sane: 

I’m not looking at the polls.

Thanks for reading. Follow me on LinkedIn for more health hacks and habits to boost your performance. Can you think of at least one person who could benefit from this newsletter? Help the Dilagence community to grow by inviting them to subscribe here.

Did a friend forward this to you? You can subscribe here.

Estimated read time: 3.5 minutes

In the U.S., we treat fear as an indulgence during October  — but we otherwise often hide it as a vulnerability. However, fear is a powerful part of human well-being. It provides signals that keep us safe, increases self-awareness, and, at the very least, reminds us to keep Raid under the sink if you're an arachnophobe (like me).

Fear can be harnessed to boost our productivity. Once you face what's in your way, you can move around it. Fear becomes detrimental when it stops you from fulfilling your purpose.

As someone passionate about human potential, here are tips to strengthen your growth mindset and manage fear:

Change the Internal Narrative

Stop saying, "I can't." Start saying, "I can't — yet." There's a powerful, research-backed difference. The latter opens your capacity to envision whatever role, hobby, or career change you want. Don't let skill or life stage stop you. Vera Wang started a fashion career at 40, and my mom became a lawyer at 52.

Break Through Your Upper Limits 

This quote captures a common theme I've encountered through my work at Dilagence:

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.” — Marianne Williamson

Don’t fear your success. Instead, consider how much your success can help others and step into who you're meant to be from that perspective.

Have a Go-To Hype Person

From afar, I'm always here as your Nigerian female Lil Jon. But for your day-to-day, who is the person that sees the vision for you before you even see it yourself? When you’re thinking through what's next, grab some time to chat with them.

Do It for 80-Year-Old You

Facing a big decision? Ask what an 80-year-old would choose. As someone who's taken both figurative and literal 48-inch leaps while ninja training, I can honestly say 100-year-old Dilan was cheering me on.

On a practical note, don’t let the top five regrets of the dying be yours. 

The Trick: Thinking fear is unnatural. The Treat: You can use fear to your advantage.

One Simple Thing

Eleanor Roosevelt once said, “Do one thing every day that scares you.” Let's simplify that. 

Commit to taking one bold action between now and year-end—something meaningful that stretches you beyond your comfort zone. (I’m sure something came to mind.) 

Share your commitment with someone for accountability, or reply to this email if you'd like to share it with me.

Pro Tip: 45 seconds left to read.

1) If you’re sitting, stand up.

2) Try a good, old-fashioned wall sit, or… 

3) Plank

Dilagence on the Move 

Honored to be featured in Forbes, where I shared how Dilagence partners with organizations to help their workforces thrive. Check out the piece and let's discuss how to work together. 

Need ways to protect your mind as the news cycle heats up? Read my tips in Women’s Fitness.

Dose of Dilan

What I Read En Route to Istanbul:

The Revenge of the Tipping Point - M to the G strikes again with his brilliance.

What I Watched En Route to Lagos: 

Nobody Wants This. Adam Brody has come a looong way since The O.C. Fun fact: It was a top watch in Nigeria, too.    

What I Confirmed En Route to NYC:

Where I will vote early for U.S. elections. Are you also in the U.S.? Make sure you’re registered.

Thanks for reading. Follow me on LinkedIn for more health hacks and habits to boost your performance. Who did you think of while you read this newsletter? Invite them to subscribe.

Did a friend forward this to you? You can subscribe here.

Estimated read time: 3 minutes

As we enter a new month, quarter, and for some, a new year, I'm reminded that what unites us is far stronger than what divides us—and it goes beyond excitement for watching Hocus Pocus (which I already did… in July).

October brings awareness to a range of causes—from mental health to breast cancer—and highlights how the world is just a lot right now. 

What’s the true power of awareness? It gives us the information to act. In short, now is the time to harness the power of movement—together.

We often separate physical activity from our social lives and career, but combining them can amplify the benefits of both. When stressed, busy, or afraid, we often isolate ourselves, fearing we'll burden others, feeling too vulnerable, or believing no one cares. However, the research shows that people care about you more than you think.

The message is simple this week: connect. A support system strengthens us all. Embrace the opportunity to build yours and be part of another’s. No one needs to move through this world alone (and we live longer when we don’t).

Now that you’re aware of what a little collective movement can do, I’ll make it easy for you to take action in the next section. Your body—and your social circle—will thank you.

One Simple Thing

Physical and social fitness go hand in hand. Here’s your mission, should you choose to accept it (and since you've read this far, do accept). Pick one of the following actions to undertake this month and get moving:

• Walk or Run for Awareness: Most of us know or love someone affected by breast cancer. Grab a friend, do a walk, or run in your area for a cure here.

• Catch Up: Take a friend, colleague, mentor, or mentee for coffee. (Tip: schedule it for Global Mental Health Day on 10/10). 

• Bond on the Go: Do a walking catchup, call, or fitness class with a friend who knows you well. Also, stay tuned for Dilagence content that you can use to get moving together. 

• Missed Connection: On your next walk, do action item 3 or 4 from this list. 

Pro Tip: 30 seconds to go. Walk around, do 5 squats, or plank—and read the rest. 

Dilagence on the Move 

• Check out my piece in Harvard’s Leadership & Happiness Laboratory about the power of childhood lessons for leadership. At a minimum, it’ll inspire you to rewatch Big. 

• Loved chatting with Kahilla about peak performance and resilience in the workplace.

Dose of Dilan

What I’m Watching (Besides Love is Blind season 7):

Both the election and a long flight to Nigeria spurred an impulse to rewatch Scandal and all the political drama that comes with it. (Hot take: Fitz is problematic.)

What I’m Listening To: 

The Noble Blood podcast re-telling of Henry VIII and his six wives. It’s how I’m bridging the gap until I see Six on Broadway. For the sassy, gossipy version of the story, go with Even the Royals.    

Side Note: Did I mention the flight to Nigeria is long? I’m taking show, podcast, and book recommendations.

Thanks for reading. Follow me on LinkedIn for more health hacks and habits to boost your performance. Who did you think of while you read this newsletter? Invite them to subscribe.

Did a friend forward this to you? You can subscribe here.

Estimated read time: 3 minutes

This Sunday's autumn equinox is a rare time during the year when the sun is directly above the equator, providing equal daylight and darkness. It's a moment of perfect balance in the universe.

Hot take: perfect balance is not a realistic thing to run after. I'd rather you actually ran. 

I remember feeling total relief after realizing work-life balance is a myth. In reality, life is a series of shifting priorities. Accountants don't have balance in April. Doctors and nurses didn't during the pandemic. New parents—God bless.

The key is understanding how, when, and where to allocate your energy—and when it's directed somewhere for too long.

Sure, Sunday is the official start of fall, but like I shared recently, most of us have been in go-mode heading into the end of the year. It's a whirlwind of activity at work and beyond, and if you start to feel the mental and emotional weight of it all as the season progresses, it may not be all in your head.

During stressful times, use the approach in One Simple Thing to recall your previous badassery, don't go it alone, and definitely get moving whenever you can during the day (it will help).

As a brilliant colleague mentioned last week, you’ve already survived 100% of the bad days. You’re absolutely going to nail this season and any other time that comes your way.

Here’s a practical approach to remember.

One Simple Thing: Create Resilience References

Building resilience is like building a muscle. Positive stress is part of the process that makes us stronger. Tapping into moments when we've overcome challenges unlocks emotional resilience—a superpower you can call on whenever you need it.

Here’s a strategy I created to help people reference their past wins to highlight their future success.

Put “Resilience Reference” in your calendar.

Think about any recent successes at work, tough moments you got through, or simply times you thought you wouldn’t make it. Give it a name, like “resilience reference,” and add it to your calendar (after all, that’s something you’re likely to check). 

Example: “Resilience Reference [Client] Presentation”

Any time you feel nervous or need a confidence boost, search for “Resilience Reference,” and see a flurry of times when you’ve already won.

Feel free to make the name your own. I prefer, “Crushed It.” 

Pro Tip: 60 seconds to go—wall sit, walk, or plank as you take in the last few words.

Dilagence on the Move 

Weekend Listen: Loved sharing my finance to fitness journey on the "What's Your Story?" podcast.

Dose of Dilan

What I’m Listening To:

This discussion about trad wives on Trevor Noah’s podcast What Now. I’ve got plenty of my own thoughts—which, judging by their conversation, might be a controversial claim on its own.

What I’m Laughing at on the Road: 

 “How to Die Alone” on Hulu. A plane passenger literally leaned over to see what I was laughing at.    

What I’m Sniffing: 

I don’t splurge on much, but I do on candles—especially this odor-removing one for cooking. Alternatively, these cooking odor hacks work great too (especially the vinegar).

Thanks for reading. Follow me on LinkedIn for more productivity and well-being strategies. Got a friend who’d like this newsletter? Invite them to subscribe here.

Did a friend forward this to you? You can subscribe here.

Estimated read time: 3 minutes

Fall can be your secret weapon to crush your year-end goals. It turns out our brains are wired for fresh starts. Psychologists call it the "fresh start effect." We're more motivated to tackle goals after temporal landmarks. What better landmark than PSL season?

There’s a reason fall is harvest time. Consider whatever you set out to accomplish in Q1. Now is actually the best time to reap the benefits of the last nine months of work.  

See fall for what it really is: changing leaves—and a chance to change the game.

How do you do this in a healthy way? 

First: Fast forward. Picture yourself in December. What does ending the year strong actually mean? What does accomplishing goals as you’ve defined them (career, personal life, health, relationships) look and feel like? 

Next: Work backward. From now until December, any step you take should align with those outcomes. This is your action plan. 

This simple mental exercise is one of the easiest tools to ensure you end the year with strength. Visualizing your success is a proven performance technique.   

Don’t mourn summer or worry that the year flew by (It’s common, but it doesn’t help). 

In reality, it’s go-time. With the power of this exercise, the best is yet to come.

One Simple Thing: Use the Energy Checklist

Your energy is critical to managing your success. Follow this abridged energy checklist to make sure you are managing yourself holistically heading into year-end:

1. Physical Energy: I will proactively make time to move during the day.

   How to Achieve This: Strategy

2. Mindful Energy: I will take 1-2 minutes to myself to gather my own thoughts before I check my phone in the morning.

   How to Achieve This: Strategy

3. Mental Energy: I will take and block focus time as needed to work productively. 

   How to Achieve This: Strategy

4. Emotional Energy: I will regularly ask myself, “How do I feel?” and adjust my actions accordingly.

   How to Achieve This: Strategy

Feel free to add on to the checklist and make the strategies your own.  

Pro Tip: 60 seconds to go—take a lap in the room you’re in while you read the rest.

Dilagence on the Move 

Weekend Read: This NYT oldie but goodie features my take on the benefits of a fall routine. 

On LinkedIn: If you’re a leader in the workplace, quick reminder that there are business justifications for movement.

Dose of Dilan

Where I’m Embracing Fall:

At least once this season, you’ll find me at Barton Orchards apple picking and doing their Tree Top Adventures obstacle course. It’s how I pre-burn the apple crisps I’ll be baking.

What I'm Sipping: 

Yogi Kava stress relief tea. Does it actually relieve stress? Debatable. But at the very least, it's a tasty placebo effect in a cup. Sometimes, the ritual is the real relief.    

What I'm Cooking With: 

My 7-in-1 Ninja Foodie grill is my kitchen MVP, perfect for whipping up my signature pumpkin pancakes. They’re gluten and dairy-free, and you’d never know it.

Thanks for reading, I’m glad you’re on the team. For regular doses of Dilagence, follow on LinkedIn and if you know someone else who can benefit from this newsletter, invite them to subscribe here.

Did a friend forward this to you? You can subscribe here.

Estimated read time: ~3 minutes

The next time you run to a meeting or take a walk between calls, you’re doing way more than burning calories. According to research, you’re boosting your creativity too. (Maybe that’s how I talked my way into an upgrade after sprinting to catch a flight last week.)

Some studies highlight that creative output can improve as much as 60% after simply walking outside or on a treadmill. So what does this mean? If you are someone who is responsible for strategic thinking, you have a business justification to get moving during the day. 

Whether it's prepping for a meeting, brainstorming with your team, or making decisions, if you’re reading this newsletter, your work probably requires higher-level cognition. The best way to sharpen your mind during the day? Movement.

Here’s the best part: As I explained here, the world is a gym. Use what’s around you at work and beyond to boost your creativity and problem-solving skills.

So the next time you're stuck on a problem mentally—get moving. Take the stairs, read the news on the tread, make the call a walking call. These activities aren’t breaks. In reality, they’re powering your next creative breakthrough.  

Here’s how to make every movement count:

One Simple Thing

Whenever, wherever you’re reading this, you’ve got gym equipment (and a Shakira song stuck in your head). Find your current situation and literally put it to work: 

Pro Tip: 60 seconds left in the newsletter—keep that movement up until the end.

Dilagence on the Move 

Live with Kahilla: Join me for an expert Q&A on well-being, leadership, and high performance with Kahilla on September 5. Register here. 

Weekend Listens: Check out my conversation with the one and only Jeanie Coomber on Warriors at Work podcast for my approach to well-being or hear more about moments that powered my trajectory on the One Away Show with Bryan Wish.

Dose of Dilan

What I’m Packing:

The world is a gym, but I still bring sliders on the road because they easily fit into any workout (and my suitcase). They look deceptively simple, but they’re incredibly effective.

How I’m Getting Creative: 

Taking French baking classes at Atelier Sucré. I'm ready to master chocolate mousse, crème brulée, and soufflés whether I’m lactose intolerant or not.

How I’m Decompressing: 

Speaking of indulgences, “Love is Blind UK” is my guilty pleasure. It’s got me on the edge of my seat and occasionally jumping out of my chair as storylines unfold.  

Thanks for reading. Follow me on LinkedIn for more productivity and well-being hacks and strategies, and if you know someone who’d benefit from this newsletter, invite them to subscribe here.