NSGConnect Spark!
This monthly email is sent to NSGConnect members to inspire self-reflection and discussions with colleagues relating to professional development topics including leadership, self-care, research, and many more. As a member of NSGConnect, add your thoughts to the NSGConnect Discussion Forum and visit the NSGConnect community page to find out other ways you can engage with the program! You can also utilize the NSGConnect Library for additional resources. Tell us what you think and send us feedback and comments to project leader, Shannon Wieloch at s7m6w@yahoo.com .
The "Other" You
Happiness is not something ready-made. It comes from your own actions." - Dalai Lama XVI
Self-care is a broad term that encompasses just about anything you do to be kind to yourself. It includes knowing when your resources are running low and finding ways to replenish them. Many of us ignore self-care practices with the excuse that we just don't have time. What if there were ways to have more time for self-care? By following some simple and effective techniques at work, you could find more time for the "other" you.
TEDtalk Spotlight
Laura Vanderkam "How to gain control of your free time"- 12 minutes
Laura is a time management expert who has studied busy people and discovered that people overestimate their commitments each week and underestimate time they have for themselves. This 12 minutes TedTalk is full of humor and the realization that we can find the time for what matters most.
https://www.ted.com/talks/laura_vanderkam_how_to_gain_control_of_your_free_time
Self-Reflection
- What is the first thing you do when you get to work? Do you read and respond to emails, listen to voicemails, read patient charts, etc.? Is this the most effective way to start your day, or are there any changes that might be beneficial?
- Thinking about your work routine, can you think of ways you can be more effective or productive?
- Think about the last time you did something for yourself. How did this impact your well-being? Did it happen on its own or did you need to schedule the time for yourself?
- When you think about self-care, what's the first thought that comes to mind? Was it a physical, emotional or social thought?
Tips for Improving Productivity
"One man gets only a week's value out of a year while another man gets a full year's value out of a week." – Charles Richards
- "Eat Frogs" first thing in the morning - Do the one thing that is the LEAST appetizing first thing in the morning. Otherwise you will just be staring at that ugly frog all day. By "eating your frog(s)" first thing in the morning, the rest of your day will be freed up to do the things that are more routine/easier to do.
- Never touch things twice - Don't save an email or phone call to deal with later. As soon as you get it, delegate, reply or delete it.
- Do not multi-task - Do a single thing at a time. Even if you think you are a good multi-tasker, chances are you are in danger of making more mistakes (which take time to fix), having decreased performance, and causing problems with thought organization and recall. Do one thing at a time and do it right.
- Stick to the schedule during a meeting - Meetings can waste time when people lose sight of the purpose, so stick to the intended agenda to make the most of everyone's time. If you are the one scheduling the meeting, think about if a meeting is even needed in the first place, or if the goals can be accomplished another way, such as by email.
- Say "No"- Saying no to a new commitment honors your existing commitments and gives you the opportunity to successfully fulfill them. Learn to say no, and it will lift your mood, as well as your productivity.
- Only check email at designated times during the day - Emails can be very disruptive. Checking emails on a schedule helps prioritize your work and can help minimize temptation to multi-task (see #3).
- Get ready for tomorrow before leaving the office - End each day preparing for the next.
(adapted from Travis Bradberry, co-author of Emotional Intelligence 2.0)
Self-Care at Work
- Have an enjoyable routine at work: It could be to get a cup of coffee with a co-worker at a set time every day. Or take a walk at your lunch time. Perhaps listen to your new favorite podcast on your way to/from work. Do something you will look forward to again and again.
- Keep your desk area clean: Having a clutter-free desk space will make you love your desk. Get a plant to liven things up. Put pictures up that motivate you. Atmosphere matters a lot.
- Take the long route: Fitness is important. Take the stairs, park far away and take walk breaks when you feel tired.
- Do afternoon affirmations: Staying positive helps boost your mood. Here are a few affirmations you can repeat over and over again: "I can handle whatever comes at me", "I am capable of tackling this project", "My quirks are not my weaknesses" (For more affirmations click here: https://lifegoalsmag.com/positive-affirmations/).
- Make a playlist that inspires you: Make your own "pump-you-up" music that you can count on to keep you motivated. Spotify has a playlist called "Discover Weekly" each Monday to help start your workday. Give it a try!
- Use your "lunch" hour wisely: You don't need to have lunch at lunch time. If you have a full hour, go for a walk, head to the gym or take a yoga class. Then eat your lunch. If you have less than an hour, go outside for lunch rather than eat at your desk. Too cold to go outside? Sit with co-workers and socialize while eating. It will lift your mood.
- Try some quick relaxation exercises: A few techniques are worth mastering such as "body scan", "good place" and other mindfulness practices. Download the app Headspace to learn relaxation and breathing techniques. These are especially helpful when stress comes suddenly.
Additional Resources
Podcast: Before Breakfast
Laura Vanderkam, time management expert (from the TedTalk above), leads these quick daily episodes where she gives you strategies on time management for both home and work. Her goal is to give you practical tools to help you feel less busy and get more done. Since they are only 5 minutes long, consider listening to it on your way to work.
Podcast: Motivation Monday
Mondays can be a challenge for so many of us. This weekly podcast by Dennis Ngango aims to change your perception about your week ahead and charge you up with positivity and calmness to help you breeze through the week. If you need motivation on Mondays, these 3-4 minutes are worth listening to.
Podcast: Selfie
A humorous and scientific podcast led by Sarah James and Kristin Howerton. Sarah is a blogger and Kristen is a psychotherapist. Together they bring social and science research to a refreshing, open conversation about finding better ways to look after your body and soul.
App: HeadSpace
Free to download, this app helps deal with real-life issues such as stress, pain, anxiety, and over working via simple breathing and meditation techniques. Whether you are a newbie to meditation or have been practicing for years, this app can help calm you down when you need it most. Headspace also has a podcast to help you unwind and stay calm.
Book: Outer Order, Inner Calm, by Gretchen Rubin
From the author of The Happiness Project, Gretchen writes more than 150 short, concrete, clutter-clearing ideas, so you can choose which one(s) resonate with you the most. It is written with humor and clarity with insights, strategies and surprising tips. You may just find a few that help free up your time and declutter your work and home life.
Website: There are many types of self-care: sensory, emotional, physical, social. This article explains them all and has wonderful tips: http://www.thelawofattraction.com/self-care-tips/
A Quick Meditation: Body Scan
Close your eyes.
Concentrate on your breathing.
Slowly count to 4 breathing in, then 4 breathing out.
Do this for 20 seconds.
Starting at the top of your head, mentally "scan" down your body.
Bring awareness to your head and neck. Notice any sensations or discomfort?
Does this area feel relaxed or tense?
Repeat this for your shoulders, arms, hands, chest, back, hips, legs, feet, toes.
Take about 20-30 seconds for each body part.
When you encounter areas of tension during the scan, don't struggle. Instead, focus your attention on them and breathe.
Try to visualize the tension leaving your body.
Don't try to change anything - you are simply building a picture of how the body feels right now, in the moment.
NOTE:
The "Other" You was created by Janette Z Lawrence, MS, LCGC . Janette works as a clinical cancer genetic counselor at Mass General Hospital in Boston, MA.
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Shannon Wieloch, MS, LCGC
Mayo Clinic
wieloch.shannon@mayo.edu------------------------------