, 1. Plan Your Day The most vital step in any wellbeing plan is understanding what and how you are going to do it. Its why most resolutions to health and fitness fail. We haven’t taken the time to understand what will fit into our day, and more importantly we didn’t make it an easy change to make.
So, ask yourself, how can I fit wellbeing into my day today. Is it exercise before work, sitting listening to a mindfulness practice at lunch, or is it planning your food in advance for busy weeks so you have everything you need to grab and go?
Shift workers - create plans for each shift pattern so it’s easy to visualise your week's meal plans and exercise opportunities.
2. Take A Break – "Push more, work longer hours, work when ill" are all statements that may not be said out loud but are part of our work culture. We are all striving for success but at what cost to ourselves.
Taking time out for a break reduces cortisol, calms adrenaline, and opens our minds to a big-picture solution. Breaks without tech are perfect. It can be as simple as a chat with a colleague.
3. Get Moving - Have you ever noticed how your mood improves when you have been out in nature, hen you have taken a few minutes to soak up the sunshine? Our bodies were not designed to sit or work in a singular position for hours on end. We are designed for movement, and it is vital for joint health that we make movement part of our everyday. So, if you are working from home, schedule stretching breaks and maybe a walk outside at lunchtime. If you are working long shifts get access to a local gym or fit in a run/walk where you can.
4.Reflect - Within the Gestalt Cycle of Change, reflection is a crucial component of the change process. By assessing what went well and what went not so well, we are presented with a choice – to refine the process or to release it altogether. This applies whether we a considering the impact of a specific marketing campaign or how a particular lifestyle choice is working. It is in this reflection that the magic happens. We become leaders in our wellbeing, actively shaping our path forward.
Try the following process every day for 2 weeks. Think of it as an experiment in developing a positive mindset.
ACTION Take 3 minutes in the morning to visualise how your day will flow and then 3 minutes at night to reflect on what worked, what didn’t and note 3 positives that you were grateful for. Take 1 minute to acknowledge and be thankful for your experiences. If only negatives appear (we all have those kinds of days, right?) then look at what learning you could be grateful for from that experience.
5. Breathe Take a moment to breathe with a mindful minute meditation, it’s an ideal way to create a pause from your computer screen and rejuvenate your mind. It’s common to find ourselves glued to our desks, engrossed in tasks for extended periods, losing sight of potential solutions, but introducing mindful breathing can carve out mental space, cultivating creativity and alleviating stress. Aim to practice this 2-3 times daily and observe how it positively impacts your wellbeing throughout the week.
Want to know more about how to support the mindset of your teams with our wellbeing at work programs? Or are you interested in Health Coaching and our Whole Health Model? Get in touch to discuss the best options for your organisation.