creating a healthy + happy office
Post on 14-Jul-2015
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HEALTH & HAPPINESS AT WORK
WORK CAN BE HARD
But it doesnt have to be
Tip #1: Stock up on H2O
Curbs appetite and prevents over eating
! Helps you stay alert
HOW MUCH DO YOU NEED? your weight x 2/3 = daily ounces **add 12-ounces for every 30 minutes of exercise
Tip #2: Eat smart during the workday
THUMBS UP ALMONDS POPCORN FRESH FRUIT DRIED FRUIT DRY CEREAL
PROTEIN BARS RICE CAKES BANANAS PRETZELS
STRING CHEESE WASABI PEAS
VEGETABLES + HUMMUS YOGURT
APPLES + PEANUT BUTTER
High fat foods are hard to digest, causing your brain and body to
UGH but why?! Pizza makes me happy
High sugar foods cause your blood sugar to crash, making you tired
DONT LET THIS BE YOU!
Tip #3: Move!
Get up from your desk at least once an hour to walk around the office.
!Take the stairs once a day. 11 flights is a
legitimate workout that will add up over time !
Suggest walking meetings when its nice out- your guest will thank you!
!Pace while youre on the phone
!Commit to getting off of the subway/bus 1 stop early. Those extra few blocks will do you good
!Walk outside at lunch. It will do as much for your mental health as it will for your physical health.
Tip #4: Dont forget to stretch
Tip #5: Stay accountable
Get an activity monitor 1) Jawbone 2) Fitbit 3) Nike Fuel Band
Learn more: http://well.blogs.nytimes.com/projects/activity-trackers
Track your progress 1) The old fashion way- with a notebook
2) App: Nike Training 3) App: Every Move 4) App: MyFitnessPal
!Learn more: http://greatist.com/fitness/best-health-fitness-apps
Tip #1: Learn something new every day **Outside your job!
Read a book
Listen to a podcast
Download an app
Daily Art dictionary.com Luminosity
Find more: http://www.digitaltrends.com/music/best-podcasts/
A few favorites
and some more
and a few more
You know you ned to workout to keep your body in shape. Your mind is no different. Learning and
practicing any challenging skill- for example, a second language, reading, or even juggling- can change the
structure of your brain for the better. !
-CNN.com, Its Time to Get Your Brain in Shape !!!
Tip #2: Change your background
Tip #3: Take a minute
SCHEDULE 1-MINUTE MEDITATION SESSIONS !
"Use the body and breathe. You don't even have to close your eyes. Tune into the actual sensations of the breath so you can feel it come in and go
out. Notice the thoughts and emotions that come, and try your best to have an interest in them as
experiences in the moment. Mindfulness is all about relationships. It's not about stopping the thoughts
and blanking out; it's relating to them and watching them, rather than being taken over by
them. Then we have a choice: I'm going to let that thought go, or I'm going to act on it."
!Read more: http://www.businessinsider.com/how-to-be-happier-at-work-in-
Tip #4: Enjoy human nature
FACT: People are hilarious!
Let's face it: People do really strange things. You have a choice when
confronted with these foibles: 1) Be irritated or 2) Be amused Being irritated makes you miserable
but being amused helps you find creative ways to work around the
limitations of others.
Tip #5: Socialize
Socializing with colleagues is scientifically proven to make us happier at work. Having a work BFF actually makes you more
productive and motivated during the workday. !
Dont forget to take time to actually get to know each! !
Get a drink after work Bond over a shared TV obsession
Chat about weekend plans
Tip #6: Fight decision fatigue
Each decision you make depletes your cognitive resources, making each future decision more difficult. This can quickly
exhaust you and make you feel run down. !
Take yourself out of certain decisions. Before weighing in on something at work,
ask yourself: !
1) Is it high impact? 2) Do you have a strong opinion about it?
!Even picking out your clothes the night
before, or eating the same breakfast every day for a week can fight decision fatigue.
Tip #7: Give Kudos!
JUST KEEP BEING AWESOME!