How full is your cup? Leadership begins with you

This is me, taking a moment… to pause, breathe, and reflect.

In leadership, we often talk about resilience, clarity, and presence, but how often do we truly practise the self-care that sustains these qualities?

This week, I gave myself permission to step back and reconnect. Not just with nature (though the Mediterranean view certainly helps), but with myself.

Leadership isn’t just about output. It’s about energy. It’s about showing up for others in a meaningful way — and that begins with how we show up for ourselves.

Whether you're leading a team, a project, or your own life, I hope you find a moment today to step outside, take a breath, and remember: you can’t pour from an empty cup.

In the drive to lead, support others, and deliver results, we often forget to check in with ourselves. We give our time, our energy, our ideas — sometimes without noticing how depleted we’ve become. But here’s the truth: leadership begins with you. And if your cup is running on empty, it won’t be too long before everything else starts to suffer too.

Taking time to pause, reflect, and replenish isn’t just self-care, it’s leadership in action.

A recent reminder from a fellow leader

I recently re-connected with someone on a leadership programme I’m facilitating - someone I know to normally be engaged and full of stimulating contributions. On this occasion, they seemed flat, lethargic, and significantly less interactive than usual. So, I simply asked: "What’s happening for you today?"

They paused , then shared that they’d been fighting-off a cough and cold for the past seven weeks. Exhausted, drained, and running on fumes, they were just about holding it together until their upcoming holiday.

That moment stayed with me. Because while they were still physically present, their energy wasn’t - their spark was missing. And as leaders, we don’t exist in isolation, our energy and our presence (or absence of it) has a ripple effect on those around us.

What impact does this have on our teams when we operate from depletion rather than strength?

Why self-care isn’t optional for leaders

Leadership is not a sprint, it’s a long and often complex journey filled with demands, decisions, and human dynamics. When leaders neglect themselves in the name of productivity or selflessness, they risk burnout, blurred decision-making, and disengagement. Keeping your own cup full is not indulgent, it’s necessary. It’s the fuel that enables you to show up with clarity, make grounded choices, and support others with compassion rather than exhaustion.

Simple practices that can help keep you centred

☕ Schedule regular time to reflect
Even 10 minutes a day to check in with yourself can shift your mindset. Journaling, mindful walks, or moments of stillness can all create space to process and reset.

☕ Redefine boundaries
Know where your ‘yes’ becomes a ‘no’, and honour that line. Leadership doesn’t mean always being available, it means being intentionally available.

☕ Move your body, nourish your mind
We know this, but how often do we actually live it? What you eat, how you sleep, and whether you move - these all shape the quality of your leadership presence.

☕ Find your people
Leadership can feel isolating. Having people around you who understand - whether coaches, peers, or mentors - can make all the difference.

Lead from overflow, not emptiness

When your cup is full - or even just half-full - you respond instead of react. You listen more deeply. You stay connected to your values. You lead with heart.

That fleeting exchange during the programme reminded me how easy it is for even the most capable, committed leaders to fall into the trap of running on empty. And if we don’t notice it in ourselves, how can we model something different for those we lead?

So today, ask yourself: How full is your cup? And if the answer is “not very”… what’s one thing you can do, just for you?

Ready to re-fill your cup?

If this resonated with you, it might be time to pause and invest in yourself - not just for your own wellbeing, but for the people who count on your leadership.

Whether you're looking for space to reflect, tools to sustain your energy, or a deeper reset, I offer 1:1 coaching, immersive leadership retreats, and bespoke development programmes designed to support leaders who want to lead with presence, clarity and heart.

✨ Let’s start with a conversation.
📩 Get in touch via andrea-omahony.com or message me on LinkedIn.

You lead others every day. Isn’t it time you led yourself, too?