The life coach and thought leader talks about emotional fitness, modern leadership, and why meditation is no longer optional in today’s world.
Q: Rico, your work has impacted thousands. You’re a coach, a leader, a mindfulness advocate—but who are you at your core?
Rico Handjaja: At my core, I’m a curious human being who believes that healing and growth are possible for everyone. I’ve always been fascinated by how we think, why we suffer, and how we can live with more meaning. I happen to use coaching, writing, and mindfulness as tools—but the mission is simple: help people remember their worth, reclaim their focus, and lead their lives with clarity and compassion.
Q: Mental health has become a trending topic, but often it’s treated superficially. What do you believe people are still getting wrong?
Rico: That mental health is something you fix after you break down. We don’t wait to brush our teeth until we lose them, right? Mental health should be proactive, not reactive. It’s not just about handling anxiety or depression—it’s about emotional hygiene, energy management, and learning how to hold space for ourselves during tough moments.
We need to stop glorifying constant hustle and normalize stillness, vulnerability, and checking in with ourselves daily—not just when we’re drowning.
Q: You talk a lot about “emotional fitness.” What does that mean in everyday life?
Rico: Emotional fitness is the ability to notice, name, and navigate your emotions without letting them run your life. It’s just like physical fitness. You train your body so it can support you through challenges—and the same goes for your mind.
Simple habits like journaling, mindful breathing, and even asking yourself “What am I feeling right now?” can change the game. You don’t need to meditate for an hour or live like a monk. You just need small, consistent moments of awareness.
Q: How do you personally take care of your mental health while leading and coaching others?
Rico: I keep things sacred: my morning routine, my coffee ritual, and my quiet moments. Meditation is my anchor. Every morning, I sit in silence—even if just for ten minutes—and ask myself: “What energy do I want to carry into today?”
I also read a lot, limit my digital noise, and I’ve learned to say no to things that drain me. Boundaries are not just for others—they’re also an act of self-respect.
Q: Many people struggle with leadership anxiety—feeling like they must always have it together. What advice do you give them?
Rico: Leadership isn’t about having all the answers. It’s about creating psychological safety for others to grow—and that starts with doing it for yourself. The best leaders are emotionally intelligent. They listen, they reflect, and they lead from their center—not their ego.
If you’re anxious as a leader, ask yourself: “Am I performing leadership or embodying it?” True leadership feels peaceful, not performative.
Q: You blend science, mindfulness, and creativity in your coaching. How do those elements work together?
Rico: Science gives us structure—things like neuroplasticity, stress responses, behavioral patterns. Mindfulness gives us the tools to observe ourselves without judgment. Creativity gives us permission to imagine a different life.
When these three meet, transformation happens. You’re not just trying to change your habits—you’re rewriting your internal narrative, with both understanding and grace.
Q: What do you say to someone who feels stuck, unmotivated, or emotionally exhausted right now?
Rico: First: Breathe. Your worth is not measured by your productivity. Second: Stop trying to fix everything all at once. Pick one small thing—a 5-minute walk, one honest conversation, one nourishing meal—and do that. Progress isn’t a leap; it’s a gentle return to yourself.
Also, ask for help. You’re not weak for needing support; you’re wise for seeking it.
Q: What’s something you believe today that you didn’t believe ten years ago?
Rico: That slowing down is a superpower. Ten years ago, I thought success was about speed—doing more, faster, louder. Today, I see it’s about depth. The ability to stay grounded in chaos, to listen without reacting, and to live a life that feels aligned inside—not just impressive on the outside—that’s real success.
Q: Final question. For anyone reading this who wants to begin their inner journey—where should they start?
Rico: Start by creating space. Turn off your notifications. Sit with your feelings instead of avoiding them. Ask yourself: “What do I need right now, really?”
Then begin a practice—whether it’s meditation, walking in silence, or journaling—that reconnects you with your breath, your body, and your heart.
And remember: You are not broken. You are becoming.
