Wellness and Wellbeing in Work and Life
photo credit: max van den oetelaar/unsplash
While neither of us believe that people can or should completely separate their personal and professional lives, our current pandemic has provided for quite the mashup of all areas of life. Not only are we thinking about and attending to personal needs “on company time”, for many, your homes have become your full-time workplaces (even if temporarily).
We are constantly adapting to the needs of the moment and, though it hasn’t always been a joy ride, we are developing some knowledge, skills and abilities that seem to be serving us well. We would argue that these adaptations and expansions can continue to serve us well not only as we navigate the pandemic but also after we emerge on the other side. Below are our observations and recommendations for preserving wellness and wellbeing, now and on into the future.
Care about what really matters: Our brains and bodies can only handle so much at any given time. And, when times are more stressful overall, our ability to take in and retain information can become compromised. Our theme for September 13 was letting go--the more we can be disciplined about that, the better we are overall. And, a helpful tip is to have a quick process for figuring out and caring about what really matters. We tend to think that everything is important and that we must remember things in order to recall them quickly on the spot--the truth is, we do better when we can filter information and only catalog the truly important stuff in our memories; everything else can be written down to access when needed. Whether it’s your calendar (electronic or old school paper), an organized list, or other method that works for you, capture what’s needed, memorize what’s critical, and let go of what’s not truly important.
Have grace and gratitude, for yourself and others: People, including ourselves, are generally doing the very best they can in any moment or situation. You likely don’t say to yourself, “How can I screw up someone else’s plan/project/meeting/day?”. Guess what--neither do other folks. It’s important to assume the best and give people, including yourself, some latitude and some love. When you can suspend judgment, assume positive intent, and meet people where they are to move forward together, stress reduces and creativity begins.
Create necessary boundaries: How often is your answer to a request, from yourself or others, the simple phrase “I don’t have time” while simultaneously believing it is something you need to do? It’s a common combined response and one that we can default to habitually. Sometimes it might be entirely true--many times, it’s a reaction to a physical or mental feeling of overwhelm (and our own self-importance). Boundaries are important to set and maintain. They do not indicate inflexibility, but instead show that you are caring for yourself as well as for others. If you are overextended you cannot be as present or helpful for people who need you. So, figure out your non-negotiables, communicate those kindly, and have the courage to stick with your boundaries--you will feel and operate so much better because of it.
Be present--and when you can’t, dismiss yourself: Presence is the ability to be and stay in the moment focused on what is currently at hand. You, your family, your coworkers, and those you lead all deserve your full attention when requested. When you are unable to summon your inner presence, think about the boundaries you have already established and ask for a reschedule or the option of sitting it out (maybe it can wait or someone else can fill in for you). It can feel that everything and every moment is urgent and needs us--in reality, there is typically more time and there are more options than we acknowledge.
Blend work and life in ways that work for you and don’t disrupt others: This one is critical--especially during the current times. Because we are working from our homes on a regular or even exclusive basis, our work and home lives are blurred together. Get clear on what you need and communicate that to others. And, as we have already covered, have grace for those who need a blended state when you do not. Be it Zoom calls with toddlers on laps or dogs barking in the background; phone conferences where kids need help with math or the neighbor decides to fire up the chain saw; or postponement of meetings or collaborative sessions due to a clogged toilet or lack of milk on hand, try to plan ahead if possible and otherwise roll with it as life and work overlap for yourself and others.
Breathe, move, eat, sleep: How often do you say “in a minute” to yourself or someone else? You are in “the zone”, or making up for lost time spent fixing that clogged toilet and want to finish the job at hand. Do you need to establish a boundary? Is the thing you are doing truly urgent and unable to be interrupted? The challenge is balancing productivity with actions and activities that are important to keeping you healthy. Try setting a timer or scheduling a break on your calendar (or even contracting with your kids, spouse/partner, roommate or coworker to interrupt you at a certain time…). Make sure you attend to catching your breath, both literally and figuratively; get up from your chair to move about (stretching, walking, jumping jacks…); eat something healthy at regular intervals throughout each day; and get enough sleep each night (that’s 7-8 hours, if you are wondering). Ensuring intentionality to these four important activities will allow you to stay healthy and productive over time.
Ask for what you need--give what you can: Why is asking for help hard for us to do? We are all human and we all have limitations. And, we only have so much time and energy (#boundaries). When you are reaching your limit, are lacking knowledge, skills or information, or just plain need a sounding board, ask for what you need. Vulnerability is a sign of strength, not of weakness--repeat that to yourself until you start to really believe it. And, when someone embraces their own vulnerability and asks for your help, give what you are able (because, again, #boundaries).
Mix up your environment: We can get into a rut--with thoughts, actions and locations. There is science that supports ensuring your external environment is set up to be healthy so that it impacts you more positively. As we do more working from home and blending work and life, our home environment takes on many roles. And, if your home is smaller and/or shared with many other people and animals, it may begin to feel like it’s closing in on you. If you can have a separate space primarily devoted to work and work activities, establish that; if your dining table is for eating, working and schooling children, consider how you can establish different “zones” for each. At a minimum, make sure you get up and spend some time in a different room or corner of your studio apartment, or go outside to get a fresh perspective--your mind and your body need the change of scenery.
Good Enough vs Perfect: Are you setting yourself up for potential disappointment or unnecessary stress by having unrealistic expectations? Sometimes something needs to be perfect or precise (like when doing carpentry work, performing surgery, or communicating vital information); however, many times, good enough is...well...good enough. Try to have realistic outcomes and expectations, giving the right amount of energy and effort that is needed for an adequate or reasonable result. Save perfection for those times it really matters--you’ll likely come to find that they are less frequent than you think.
photo credit: sean stratton/unsplash
These are just some of the areas where we can bring more harmony to our lives. We all have a lot going on and when we can simplify and prioritize, stress begins to reduce and balance begins to rise. There will be moments that test us, and by setting boundaries, asking for help, giving our bodies what they need, being present, and invoking kindness and forgiveness, among other things, we can positively impact our wellness and wellbeing in ways that will serve ourselves and each other well into the future.
Breathe in deeply, breathe out fully and adopt some healthier alternatives to your current operations--we promise that you won’t be disappointed!
We at Core Endeavors know about establishing personal and organizational wellness and wellbeing plans—it’s our passion. Reach out to discuss how we can help you or your workplace ensure health and resilience.
Be Well,
Amy and Holly
