I was really excited to have the opportunity to do a brief presentation called “A relaxed mind is a creative mind” at a local business workshop earlier this week. The focus of the workshop was digital marketing, but the organizers also thought that it would be helpful to add some “bonus tips” related to time management and wellness.
I started the presentation out with five time management tips, because if you can’t find time for wellness, it’s pretty much a lost cause. Then I moved on to some impactful, and super simple wellness tips.
The folks who attended the workshop were so excited about this tips that I thought I’d share them with you!
1. Three Intentful Points of Focus
I learned about this focusing technique during a workshop on “Tai Chi Easy” with Dr. Roger Jahnke. I loved it because it was so simple and impactful.
Throughout the day when you’re getting started on a new task, take a moment to do these three things:
- Notice your breath. This helps you be in the present.
- Adjust your posture. Often we’re more hunched over than we think!
- Focus on one task. Place your hands on the keyboard and really focus on the task at hand. Get completely absorbed in your work and enjoy the process.
2. Daily Breathing Exercises
I’m sure you’ve heard that practicing regular, mindful breathing is really good for your health, but perhaps you don’t know why or where to start.
This video with Dr. Andrew Weil explains succinctly why breathing exercises are important.
For the past several weeks, I’ve been practicing a specific kind of breathing exercise called The 4-7-8 Exercise. It is described in detail in this article about breathing. (Exercise 2)
The key to breathing exercises is consistency. You need to do it every day. I have specific triggers that remind me to do mine. In the morning, it’s after a specific stretch. In the evening, it’s as soon as I get into bed. It’s so relaxing!
3. Take Hourly Stretch Breaks
Sitting for long periods on time is just plain dangerous. But many jobs consist of sitting.
All. Day. Long.
It is critical for your health that you take hourly stretch breaks. There are lots of workplace-specific stretches available online. Here is an example:
I actually have a voice inside my computer telling me on the hour what time it is. It’s a great reminder to get up and stretch or go for a brief walk. Figure out what works for you. And do it!
4. Sit-Stand Workstation
For the workplace wellness overachievers out there, consider asking your boss (or wellness director) for a sit-stand workstation. I am getting “The Kangaroo” at some point this month, and I’m so freakin’ excited.
These sit-stand workstations allow you to sit or stand as you work on your computer. Best of both worlds!
Btw, I recently found out that one of my friends who is the CEO of a cool technology company has a standing desk. As did Benjamin Franklin, Ernest Hemingway, and Leonardo da Vinci. So you’ll be in good company!
5. “Eat Food. Not Too Much. Mostly Plants.”
You are what you eat. The famous quote above by Michael Pollan sums up everything you need to know about eating for wellness. You don’t need diet books. You shouldn’t even be on a diet!
Just eat real food (not processed junk). Eat until you are 80% full. And eat a plant-based diet (with meat on the side, if you want).
Yes, this is easier said than done when processed food stares us in the face wherever we go and is oh so convenient. But apples and bananas are pretty convenient too. With a little planning and a high-quality lunch box, you can make it happen – even at work!