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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.