Creating Work Life Balance

4105356_lA lot of people complain that they don’t have time to do what they love to do after work, or that they are constantly checking emails and placing the all the housework on themselves. This eventually causes stress to get everything done in a short time and feeling overworked and burnout. You might even be internalizing the negativity to the point where you are hurting yourself.

We have many roles in our lives. We are workers, maids, chefs, coaches, mothers, fathers, and more. By creating a balance between work and life, we can feel more relaxed and enjoy the moment. This is sometimes easier said than done, but we can and slowly make changes to create more balance to our work and personal life. Try some of the tips below to help create more work life balance.

Embrace the “off” button.

Meaning your computer, your phone, and emails! Technology has a great way to have us stay connected, but when you’re connected all the time, you lose the present of being with friends and family. Set a boundary that work stuff stays a work, or during work hours. Once your work day is done, turn off the technology and focus on your personal life.

Learn to say NO.

We are caring creatures and are willing to help others. Taking on more tasks than we can handle increases our stress level. By learning to say no to extra assignments at work or lead the PTA meeting, again. You can free your time to do other things you had on your list. Saying “No, I have work I need finish first”, or “Thanks for thinking of me but, I want to spend an evening with my  family” is an acceptable response and shouldn’t feel guilty for taking on more.

Prioritize what work needs to be done.

By making a list can help you organize your day. You’ll be able to see what tasks needs to be done. Another way to organize and set priority is making a chart of what is important, not important, urgent and not urgent. Like this:

prioritiespriorities 2

 

 

 

 

 

 

 

List tasks and see where some of those tasks are place. Are they pressing? Are they time-wasters?
By learning what is important, you can plan your day. Box #2 is where you want to be planning your family dinner, preparing deadlines for reports and etc. 

Caring for yourself.

Here are a few self-care practices you can try:

  • Exercise
  • Spend some time outside
  • Spend time alone.
  • Use your vacation and sick time
  • Read
  • Meditate
  • Practice mindfulness
  • Forgive yourself & others 
  • Pamper yourself! Get a massage, manicure or pedicure

Eat healthy.

Eat a clean, real food diet—which emphasizes fresh fruits and vegetables, healthy fats, cooked whole grains and protein. Reduce processed foods, fast food and excess sugar and alcohol. 

Get enough sleep.

Lack of sleep increases stress. It’s also important to avoid using personal electronic devices, such as tablets, just before bedtime. The blue light emitted by devices decreases your level of melatonin, the hormone associated with sleep.

Make time for fun and relaxation.

Set aside time each day for an activity that you enjoy, such as practicing yoga or reading. Better yet, discover activities you can do with your partner, family or friends—such as hiking, dancing or taking cooking classes.

Resources:

http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/work-life-balance/art-20048134?pg=2

http://www.elephantjournal.com/2015/07/work-life-8-little-tips-to-achieve-a-better-balance/

http://www.mindbodygreen.com/0-20540/forget-work-life-balance-heres-how-to-win-at-life-your-way.html

http://www.mindbodygreen.com/0-14321/15-self-care-tips-for-anyone-who-works-too-much.html

 

Practice Lightning Safety

National Lightening SafetyTampa Bay has long been considered , by some, to be the lightning capital of the nation.  As the summer storms ensure, we thought it worthwhile to post some lightning safety facts.  We couldn’t find any national observance activities, but truly, this PDF is a valuable tool that should be shared with your family and co-workers.

Remember: When thunder roars, go indoors!

National Men’s Health Week

National Men's Health WeekJune 15 – 21 is National Men’s Health Week.  To quote Congressman Bill Richardson (Congressional Record, H3905-H3906, May 24, 1994):

“Recognizing and preventing men’s health problems is not just a man’s issue. Because of its impact on wives, mothers, daughters, and sisters, men’s health is truly a family issue.”

You can find a ton of resources and things to do on this website, and be sure to pass it on!

National Safety Month 2015

National Safety CouncilThis website is chalk full of free resources for organizations to support National Safety Month in June, even if you’re a tiny company:

“I absolutely love the materials provided for National Safety Month. I’m a department of one and my time is very limited. Using your free resources is like having a personal assistant during the month of June when it comes to celebrating NSM. Thanks for all that you do!”  

Marcy Gonzalez, Human Resources Manager, CCL Tube, Los Angeles, CA

April 6 – 12 is National Public Health Week

CaptureThe U.S. doesn’t have the top health care system – we have a great “sick care” system. We have great doctors, state-of-the-art hospitals and we’re leaders in advanced procedures and pharmaceuticals. But studies consistently show that despite spending twice as much, we trail other countries in life expectancy and almost all other measures of good health. This holds true across all ages and income levels. So what is missing?  We need a stronger public health system that supports healthy communities and moves us toward preventing illness, disease and injury.

Healthiest Nation 2030 has all sorts of resources and ideas to help promote National Public Health Week, but you don’t have to stop there.  Implement some of these activities at home or work and do your part to get healthy and help others do the same.

December 7 – 13 2014 is National Handwashing Awareness Week

National Hand Washing Awareness Week

Although the attached materials are created to engage children, handwashing is not just for kids.  This article, among many others too-easily-found when you Google ‘adult handwashing habits’, is a sad dose of reality for those of us who DO wash our hands.  Interestingly, 95% of people claim they wash their hands before leaving the bathroom, but take a look at the REAL numbers as people are being secretly watched.  Hmmmm.

So, it seems extremely relevant that we support National Handwashing Awareness Week to remind people about how handwashing can reduce the the spread of colds, diarrhea and many other infectious diseases.  And while you’re downloading and printing these flyers for the kiddos, maybe you’d like to print another one or two & take them to the office.  Be part of the solution! 

The 4 Principles of Hand Awareness:
1. WASH your hands when they are dirty and BEFORE eating.
2. DO NOT cough into your hands.
3. DO NOT sneeze into your hands.
4. Above all, DO NOT put your fingers into your eyes, nose, or mouth.

The 4 Principles of Hand Awareness have been endorsed by the AMA and AAFP

‘Mindless to Mindful Eating’ Success Story

Kelli and her family

Kelli and her family

Recently, Enliven Wellness Works sat down with Kelli Marchman Rivera to discuss her recent successes after completing the Mindless to Mindful Eating Corporate Wellness Program. Here’s what she had to say…

EWW: What positive health/mind/behavior changes have you experienced since the start of the program?
KMR: I am in control!!! Eating was taking over my life. I ate for every reason in the world except for being hungry. Since starting this program, I now am paying attention to what my body is telling me, and giving it what it asks for. Putting down my fork was the first step. Now, as a family, we eat more unprocessed foods (my husband is so excited about our new crock pot!), and we take the time to sit down with no distractions and enjoy each other’s company. And I’ve had my son tell others about how big your stomach actually is (a fist) and how much food it can hold. I LOVE hearing this thinking taking hold in my family.

EWW: How would you describe your health before you started Mindful Eating?
KMR: As an older teacher, I was eating to control stress. My weight was creeping up the scale, cholesterol was an issue, and I was always tired. I had also noticed the shape of my body changing, and while a little extra around the middle is common in 40-somethings, I was unhappy. I felt out of control, and it was time to do something. The Mindful Eating program came at exactly the right time for me. I used to eat everything on my plate without really enjoying it. Portion control was my biggest issue. Even now I still find myself eating everything on my plate. I just use smaller plates, or put half away before putting the food in front of me.

EWW: What motivated you to make these changes? 
KMR: As a teacher, there are many things that are beyond our control. Teacher evaluations, unruly kids, long hours, and new curriculum every year take its toll emotionally and physically. Eating was one thing within my power to control. And now I can.

EWW: What keeps you motivated?
KMR: My body is changing. While I do not own a scale, and never will, I feel that my clothes are fitting a little bit better. My mood is happier. Control does that. And in the back of my mind, the idea that being healthy will keep me around longer to take care of my family will always motivate me. I’ve also been talking to others about being mindful. While some have been resistant, I’ve had a couple come back and say, “You know, I tried putting down my fork, and I really did begin to feel satisfied before I’d finished the food.” Success!!! Friends in the program have also helped me. It’s nice to see a fellow mindful eater in the hallway, and celebrate successes together.

EWW: What are your future goals?
KMR: I will continue to eat mindfully, one day at a time. With the holidays coming up, this will be interesting. But no more diets! I am in control of me! I choose what I will eat, and this has freed me up from the guilt involved in what I used to think of as “cheating”.  I have also begun a weight training program in the mornings (Body Electric on PBS) that makes my body feel stronger. And I will continue to wear my pedometer. It’s a great motivator to get moving.

EWW: Do you have any advice for others who would like to improve their health but realize now that diets are not the answer?
KMR: Pay attention to your body. Slow down and listen. Food is not for comfort. Food is just for staying alive. Put your fork down between bites for just one meal. And see what happens. 

 

Enliven_Logo_sprout_1Enliven Wellness Works provides a full menu of workplace wellness solutions.  To learn more, contact Jennifer@Enlivenwellnessworks.com or click here.