principles, tools & practices for taking better ‘self care’…at work and in life

“If healthcare is about well being, then why am I so

stressed out?”

Principles, Tools & Practices for taking better ‘self care’…at

work and in life

The number of American workers who consider stress to be a major problem in their lives has more than doubled during the past ten years.

Feeling Disconnected?“While we have been

miraculously connecting electronically over the past

15 years, we have also quietly and unintentionally been

disconnecting interpersonally.”

~~~

CrazyBusy, Edward M. Hallowell, M.D.

“Our task now is to learn how to use the technology we’ve

invented, rather than allow it to use us, so that it improves our human connections, and

does not replace them.”

What about you?

Challenges, what you shared...“…managing multiple priorities amidst a sea

of changesThe VOLUME of work is intense and causes

the most stress.managing relationships and communication ...too many meetings.Prioritizing items and managing my time to

get the most accomplished in my time spent at work.

My biggest challenge is managing time - it seems as if my set aside work time is always interrupted by someone needing something. ..how do I prioritize my work in addition?”

Brain Changes

“All electronic devices rewire the brain…as we use them, our

nervous system extends outward while the medium extends

inward.”The Brain That Changes Itself , Norman Doidge,

M.D. (that’s why when computers crash

people have mini nervous breakdowns… literally!)

‘

Brain ChangesToo much information

causes stress -our brains secret cortisol & adrenaline, initially boosting energy levels, & augmenting memory.

Over time, these hormones may impair cognition, lead to depression, & alter neural circuitry that control mood & thought.

Brain ChangesMany of us find

ourselves in a state of ‘continuous partial attention’

We find ourselves keeping tabs on everything while truly never focusing on anything

This places our brain in a heightened state of stress - our brains were not built to maintain such monitoring for extended periods of time

a ‘whole’ new approach to productivity &

well being

Body

Spirit

Work

Mind

Stress-Work Habits

• We have habits that impede our performance and increase stress.

• Changing your habits requires self awareness and self compassion.

hab•it (habit) n.

1. A recurrent, often unconscious pattern of behavior that is acquired through frequent repetition.

2. An established disposition of the mind or character.

3. An addiction, especially to a narcotic drug.

Definition of Habit

‘habits at work’This happens…

You make a promise to eat healthier

Something comes to mind that you need to remember

Someone asks you to do something

An email arrives in your in box

You schedule time to go to the gym, do yoga or take a walk

You do this

You convince yourself that Haagen Dazs is an essential food group

You tell yourself “I’ll remember that later”

You jot it down on a handy scrap of paper

You stop what you are doing and respond to the email

You tell yourself “I need to work, I’m too tired anyway”

The habit of ‘trying to get it all done’

You will never get it all done!

It’s Impossible!

It is obvious that you will never get it all done, but you habitually think you should get it all done

We all know that good people should get it all done and are failures if they don’t. Since you are a good person you will try to get it all done, anyway – even if you can’t.

Notice…

What are some of the ways you try to “get it all done”?

Release“I release the need to get it all done, now and forever….”

Time Management When most people think of productivity, they

think of time management, useful but limited We have more productivity tools than we could

have imagined. Since 1960 the average American is working 160 hours more per year

The ‘Time Management Ladder’

Day/Executive Planners

Organizational tools:

Post-it notes,

whiteboards,

paper calendars,

Technology Tools:

Laptops,

Electronic Calendars

Electronic Post-it notes

cocktails…

Productivity Tools

What is your structure for managing everything there is for you to do and handle?

Where & how do you keep track of all the things you have to do or take care of?

How many do you use?To Do / Task ListPDAE-mailTabletsPiles on your desk Computerized schedule Scraps of paperFilesLaptop computerBound notebooksPaper Schedules/

OrganizersBasketsDatabase‘Smart’ phone

• Fax machines• I Pad• Word Processors• Blackberry• Voice messages• Desk top computer• Wall calendar• Desk phone• Internet portals• Wireless products• Voice recorder• Digital camera• Computer databases• Post-it Notes• Spreadsheets

• Instant messaging• Notebooks• Paper folders• Computer files• Contact lists• Reference libraries• Activity logs• Project Mgmt programs• CRM software• Webcast presentations• Tape recorders• Video cameras• Planners• Voicemail logs• Meeting journals

Productivity Practices1. Capture 2. Schedule 3. Use Task Folders for Managing People &

Projects

Catch Tools

If you’re going to do it; schedule it

Storing Relevant Information

The Occasion

The Occasion

Link to information on

the Internet

Link to information on

the InternetPertinent E-mail

Pertinent E-mail

Agenda items can also go hereAgenda items

can also go here

Meeting Protocols Limit meetings to 45 minutes,

instead of 1 hour. List the Concerns being fulfilled and

outcomes intended for the meeting in the invitation to attendees.

If there is no Agenda there is no meeting.

Start and end on time.

inhale…exhale…email

practices for managing your email (and saving

your sanity)

Email Practices Turn off your e-mail notification

indicators – sound and visual.

Schedule time to scan and read the E-

mail in your inbox

As you read and scan your E-mail, slide

anything that you cannot respond to

instantly into your Not Doing Now E-

mail folder or to the task folder it belongs

to

Interruptions & Distractions

Learn to say “NO” when you should

Clean your office, create a sanctury

When interrupted ask, ‘is this a ‘411’ or a ‘911’

Practices for ‘well being’

Practices ‘Use it or lose it’ - reading, writing with pen & paper, crosswords, engaging in complex conversation & listening to lectures improves brain function & focus

Put devices away during meetings.

At lunch everyone puts their phone in the middle of the table. The first person to grab their phone pays for lunch!

PracticesTake brief but regular

breaks from your desk, naps are good whenever possible, feed your soul

Manage the quantity & quality of exposure to the machines

Don’t take your technology to bed, take your spouse to bed instead

What did you get?

What do you now

see is possible?

What about a workshop for your team?Jerry Bridge

760-918-6701

www.lifeworkseducation.com/resourcesjerry@lifeworkseducation.com