Monthly Archives: February 2017

3 Ways to Have All the Time in the World

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The clock

“I still find each day too short for all the thoughts I want to think, all the walks I want to take, all the books I want to read, and all the friends I want to see.”  ~ John Burroughs

We all have the same amount of time allotted each day. In fact, time is one of the few resources in this world that is equitably distributed. Yet we constantly hear the same refrain “I don’t have enough time.” To be honest, this is often my own lament.

Like John Burroughs, I find that I have more projects, ideas and plans that I would like to accomplish than can realistically fit into 24 short hours. And while I may never accomplish all the things that I want to think, do, read, see and experience, I am committed to doing my best to check off the list.

1. The Rule of Three

Take a few minutes each evening to look over the to do list. Decide what is absolutely critical for the next day. Enter these into your smartphone’s task list for tomorrow or write them on a 3×5 card and tuck it into your wallet. These are the three things that you have now committed to completing, no matter what life throws at you. And it will.

As difficult as it is, I have had to acknowledge that I cannot complete everything on my list everyday. So I don’t. But, I commit to completing the three most important. I have decided to accept each day as it comes, filled with many tasks and interruptions that I didn’t have planned: the computer crashing, the long line at the auto service, running out of tape while trying to mail a package. These things just have to be worked around.

And yet, more often than not, I find at the end of the day that I have completed the three things that I committed to accomplish. Even when I haven’t completed them, I find that I have made significant headway and can easily finish them off the next day.

2. Create a Morning Ritual

Aristotle is quoted as saying “We are but what we repeatedly do. Excellence, then, is not an act, but a habit.” I, however, am often quoted as saying “I don’t do mornings.” But, I do. I have to.

Mornings are hectic. There is a lot to be done in a very short time. Getting to work on time creates a singularly specific deadline. Plan to start the day with a simple ritual that eases you gently into the day. For me, this includes settling in with my cup of coffee, journal and spiritual reading for thirty minutes of inspiration and contemplation. Do what works for you. Take a walk, play uplifting music, have breakfast on the deck or mediate.

3. Be Kind to Yourself

Recognize that you are not perfect and never will be. And, most importantly, know that it is going to be okay. Nobody else is perfect either. The goal is to have a plan, do your best and give yourself grace when things don’t go as planned.

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Creating a Personal Occupational Wellness Plan

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planning-620299_1280Creating wellness in our lives is simple, but not always easy. Our work life is often overlooked when considering self-improvement. Developing a plan to incorporate wellness into our work requires time for self reflection.

Find a quiet space and make yourself comfortable. Take out a pen and paper and set aside an hour or two to contemplate the following questions. Write down any thoughts that come to mind without editing them.

  1. Am I doing work that matters to me?
  2. What do I set aside to work on career activities (Example: family activities, health care, exercise, spiritual practices, etc.)
  3. What part of my work brings me deep satisfaction?
  4.  Do I have the tools and education to do my work well?
  5. Why did I choose this work?
  6. What do I want to achieve professionally this year?

During your reflection, you may have come to some conclusions about changes you may need to make in your career path. If so, begin working on a plan to shift your career in the direction that you want to move, but continue to work to improve wellness in your current situation.

Personal Occupational Wellness Plan

  1. Plan your day the night before

Steven Covey, author of 7 Habits of Highly Effective People, had it right when he encouraged the habit of “Begin with the end in mind.” In an era where technology is a ready distraction, having a plan to accomplish daily tasks and minimize disruptions from email, telephone calls and drop-in visitors. Take 5-10 minutes before you leave for the day to review your task list. Note 3-5 priorities for the next day. Then review your appointment schedule and carve out time to complete your most important tasks.

  1. Reset your workspace before you leave work

Clear off your desk, straighten furniture, wash your coffee cup. Place items where they belong so that when you enter your workspace in the morning, it is fresh and ready for action.

  1. Start the day with a ritual

Create a morning ritual for work. A simple ritual would be to sit at your desk with your cup of coffee or tea, turn on the desk lamp, take three deep breaths and repeat your affirmation for the day, take three more deep breaths before turning on the computer and viewing the first order of business.

  1. Complete a priority task first

Schedule some time at the beginning of your day to complete at least one of the high priority tasks that you identified the night before. Checking that item off the list right away increases motivation and frees up mental energy.

  1. Take breaks throughout the day

First, eat lunch every day away from your desk. Even if you don’t have enough time to leave the office, take your lunch to the employee lounge. This reduces the temptation to continue to work through lunch and provides an opportunity to interact with coworkers.

Second, take mini breaks every hour. Americans sit too much and it is hard on the body and bad for health. Stand up and stretch for one minute or walk to furthest restroom. Refill your water bottle in the employee lounge or take a quick walk around the building.

  1. Fuel your body

Pack healthy snacks to nosh on throughout the day. Keep packets of nuts, protein bars, and dried fruit in your desk for quick boosts of energy. Keep a water bottle on your desk to refill throughout the day to stay hydrated.

  1. Leave on time

In truth, very few things can’t be left until the next day. When you reach the end of your scheduled work day, take a few minutes to plan for tomorrow and reset your office, then turn off the lights and leave the office. Spend the evening building relationships, engaging in creative endeavors, exercising, writing, reading, and whatever else brings you joy.

A Mindful Valentine’s Day

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{Photo taken at Chihuly Garden and Glass, Seattle, Washington 2017}

 

Valentine’s Day is often filled with hearts, flowers and high expectations. A recent visit to the Chihuly Garden and Glass exhibit in Seattle reminded me of the complexity of relationships. Like this chandelier art piece, life swirls and changes. The deeper you look into your life, the more you see.

Take a few minutes to focus on the picture above. Still yourself and notice the changing shapes and colors.

Be mindful today and go out in love.

 

Creating a Culture of Wellness: Occupational Wellness (Part 2)

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img_0244A few weeks ago, I wrote about Creating a Culture of Wellness in your life. Part one focused on improving emotional wellness.  Today’s post will explore the concept of occupational wellness.

University of California, Riverside defines occupational wellness as:

“the ability to achieve a balance between work and leisure time, addressing workplace stress and building relationships with coworkers. It focuses on our search for a calling and involves exploring various career options and finding where you fit.”

In my pre-therapist life, I worked in real estate marketing. I dreaded going to work. I spent most of my days working on tasks that I didn’t enjoy and wasn’t certain that they mattered to anyone except my supervisor. I worked long hours, spent little time with my family and drank more lattes in one day than anyone should drink.

Then in 2001, the book Good to Great came out and blew through corporate America like a Kansas tornado. My manager was no exception. One day he came into my office and asked me one of the most popular questions that percolated from that book: “Are you in the right seat on the bus?” My answer bubbled up before I had a chance to contemplate it. “I’m not sure that I’m even on the right bus.” Within two years of that conversation, I had left corporate America and entered the world of non-profit social work.

In short, occupational wellness is about loving what you do, doing what you love and loving yourself along the way. Here are a few questions to help you determine your level of occupational wellness.

1.   Do you enjoy going to work most days?

Is heading to work, just the next thing on your daily to do list, or do you start dreading the beginning of the work week on Sunday morning? Are you wasting your downtime lamenting how much you detest your job

2.  When you leave work, do you continue to think about clients, tasks or paperwork into the evening?

Do you find yourself thinking about the difficult client or the unsigned contract while your partner is talking to you? Do characters in your favorite television program remind you of clients or coworkers.

3.  Do you regularly work more than your scheduled work week.

Are you regularly scheduling an afterhours appointment because there was no other time to fit them in? Or do you stay just a few minutes late daily to catch up on routine paperwork, phone calls, and emails?

4.  Do you feel that your workload is manageable?

Do you cringe when you open your daily schedule and see your client load? Do you wonder if you are going to be able to eat lunch today? Or when you might use the restroom?

5.  Do you have at least one coworker that you can discuss non work related topics with over lunch or a break?

Is there someone you can talk to about anything other than your difficult clients, frustrating supervisors, overbooked schedule, etc.? Can you talk to others about books, family, hiking, or other personal interests.

6.  Do you feel that you can go to your supervisor or a coworker for guidance with a work-related problem?

Does the thought of asking for help strike fear in your heart or do you feel that your supervisor and coworkers are available for support and guidance?

7.  Do you feel that your work matters?

Is what you do important to somebody? When you think about the work that you do, do you have a sense of accomplishment?

Americans generally spend more than one-third of their waking hours engaged in occupational activities. During the work week, this is often more time than we spend with our friends and families. If you feel uncomfortable with your answers to the above questions, it is likely time for you to develop an occupational wellness plan for your life. Watch for an upcoming post: Creating a Personal Occupational Wellness Plan.