Wellness While You Work

Real Wellness goes beyond weekends

Fletcher, VT - October 2009 - photograph by Meredith Crowley

For me, the dire need for personal "real wellness" came to a head during fall semester of graduate school. I thought I needed to spend every waking second getting something done for school or work - reading, writing, workshops, etc. I figured I needed to prioritize school above exercise, and very rarely made time for my own well-being.

As a result, it was hard to gain perspective... mainly, about what I (really) wanted to get out of my time at Harvard. So as you know, this semester I joined the gym, I'm training for a 1/2 marathon, I practice yoga regularly, and I feel much more centered and focused. I am a big believer in "work smarter, not harder". Taking breaks out of my day to do these things leaves me feeling refreshed and ready to go!

So as you can imagine, I am loving the mindfulness exercise my Teaching Fellow guides our Leading & Managing Organizations class through each week. I think it's crucial to remember that leading and managing requires us to face frequent challenges, and leaders do no one any favors by pushing themselves beyond normal limits. There are so many SIMPLE things you can do throughout your work day to keep yourself refreshed and in perspective:

1. Take a hike! Even just 10 minutes away from your desk and OUT of your building does wonders. I've come up with some of my best ideas when not thinking about projects.

2. Be Left Aloooone. Unless you need to be at the beck & call of some hotshot via hotmail, turn that little envelope guy on the right corner of your 'puter screen OFF. Too distracting. I don't even need to explain why. Instead, carve out specific times to check and respond to emails throughout the day. This also ensures no emails are read on your blackberry and then promptly forgotten once you check your inbox online. You've all done it.

3. Eat. Please. Really. I'm one of those people that "forgets" to eat lunch, and by 3pm I'm a complete crank-face: ie, massive headache and a hankerin' for something with salt and grease. Gross. Make yourself leave your desk to eat your lunch at a normal pace. Better yet, pack healthy snacks (homemade pita chips, veggies, hummus) to avoid the vending machine temptations.

3a. DRINK WATER. Just do it.

4. Have a Life. In The practice of adaptive leadership:
Tools and tactics for changing your organization and the world, Weick & Sutcliffe recommend surrounding yourself with communities of care beyond the work setting. Join a book club, make times for friends & family, start a hobby or set a personal goal (yay 1/2 marathons!). You'll feel well-rounded, and you'll be less likely to take professional setbacks personally.

-NYAJ
(Above excerpted/adapted from my post to the "Mindfulness - Meditation" Forum for Jerry Murphy's Leading & Managing Organizations class)

Rebound!

So now I have an irrational fear that I am allergic to any of the following: quinoa, spinach, feta cheese (see previous post). I think it might actually have a lot more to do with my failure to follow my brand-new, strict rule for 2010: Never allow bagged spinach to sit in your fridge for more than three days, and do not mix it into the medly of "Empty Fridge Dins" ever, ever again. When in doubt, throw it out! (And be sure your fridge stays below 40 degrees at all times. Another trick learned from my Today Show addiction). Needless to say, I was bed-bound for a bit there, but no fear - she's back!

And by "back", I mean slowly sipping tea in the back room, curled up in the one little splash of sunlight that's made it's way onto my futon, warming my vitamin-D deficient body. As an aside, I have finally bought into the fact that as Northerners, we need to supplement vitamin-D into our bods since our exposure to sunlight is so limited. Future post for sure!

Speaking of rebounds, boston.com came up with some interesting (and allegedly simple) tips to get yourself in gear for the new year. A few stood out as NYAJ's faves...

...Like shaking out the 2009 dust bunnies in da house:
"2. A CHANGE OF SCENERY: One of the easiest and most inexpensive projects for reinvigorating your surroundings is rearranging the furniture. David Bromstad of HGTV’s “Color Splash’’ says to take another crack at your living room or bedroom with a different setup. The rule of thumb is that the biggest pieces of furniture should sit along the largest walls. If your inner Todd Oldham needs expressing, try floating the sofa away from the wall.
TIME COMMITMENT: 45 MINUTES"

...Or find yourself giving complete strangers high-fives on the street. (Or a little smile. Can't hurt. And it gives warm fuzzies):
"5. INSTANT STRESS REDUCTION: G Spa tailors its services around busy people who only have a few minutes (and dollars) for a spot of quick indulgence. Its menu of massages are cheaper than a couple of cocktails at the W, and you can target your trouble spots of choice. Options include Head Rush (scalp/neck/shoulders) and the Shopaholic (feet/ankles/calves). The massage is $25. 35 Newbury St., 617-267-4772, www.gspa.com
TIME COMMITMENT: 15 MINUTES

13. GET AN ATTITUDE ADJUSTMENT. If you want to make yourself a more valuable employee, start by being more positive. “Complainers and naysayers are tiring,’’ says Varelas, of Keystone Associates. Better yet, think about ways to improve your company, instead of pointing out flaws. “When you see a problem, present a solution - or a number of solutions.’’
TIME COMMITMENT: 15 MINUTES (A WEEK)"

...And then (if more than 12 minutes of fresh air brings risk of frostbite), get all endorphined-up while catching up on LOST!
"15. GYM-LESS WORKOUT: Instead of lounging in the TV room, local trainer and Beantown Bootcamp owner John Wayman suggests a few simple exercises to keep yourself active while watching “Beautician and the Beast.’’ He offers a series of eight exercises - four cardiovascular and four strength-building. Do each exercise for one minute, then proceed to the next. (See next four items.)
TIME COMMITMENT: 30 MINUTES (THE LENGTH OF ONE SITCOM)"

See all 20 tips here, thanks to www.boston.com