Wellness Wednesday Tip – Nourishing our bodies with nutritious foods is a key component to get through long, busy and perhaps stressful work days. This week, set a new intention to bring a nutritious snack to work each day and you may find you have both increased and sustained energy throughout the day. Check out ideas and recipes for healthy complex carb snacks for work below!
By: Michael Ebinger, PhD, MBA, Director of Innovation WSU
“The test of a first-rate intelligence is the ability to hold two opposing ideas in mind at the same time.”
This quote by F. Scott Fitzgerald came to mind during my last bicycle commute to campus on a chilly November morning. It summarizes a dichotomy that many of us work with: how do introverts succeed in an extrovert’s world? Resolving this question creates many opportunities to refine and grow intellectually. » More …
By Michael Lynch, Electronic Media Producer, College of Nursing
There is a fallacy of time management: if you get more organized, you will get on top. Unfortunately, in our infinite world, where there is just too much to do we will never be able to get on top of everything. When we complete more tasks, more appear to take their place, and if we do more as a result of better managing our time, we don’t get it all done—we just become busier.
I’m sure you have all noticed that we now divide time into ever-smaller increments, scattering our attention across a thousand micro-activities. When we live like this we actually prevent ourselves from engaging an issue deeply or thinking properly. We prioritize the urgent and immediate, rather than the important and strategic, and we become more and more stressed out.
New studies show that our brains consciously do only one thing at a time. Multitasking is an oxymoron. When we think we’re multi-tasking, we’re actually context-switching. If we try to do many things at once, our working memory gums up and along with it our ability to move events into long term memory, where we can retrieve them, contemplate them, and use them. We don’t live in the era of assembly lines and repetitive tasks anymore and it’s time that management took a hard look at the way time is used and work with their employees to promote more thinking, creativity and problem solving rather than focusing on individual tasks.
Here is a quick tip from executive coach Joelle K. Jay:
The 5 D’s:
Whenever you have to complete some small task or action item–every time you have to get through a stack of email, voice mail messages, or a stack of paperwork, the 5 D’s are crucial. You will drastically cut the time you need to get through the stack.
Here are the 5 D’s and how you can use them to maximize your time:
Do it means do it now. Use this for any task that takes fifteen minutes or less.
Delete it means there are some things that do not require your response. Just because someone sent you the message/document/suggestion doesn’t mean you have to reply. If an item doesn’t advance a relationship or achieve an important goal, get rid of it.
Delegate it means pass it on to someone else who can handle the job. They don’t have to do it better than you; they don’t even have to do it as well or as fast. They probably won’t. But unless it’s a top priority or specific result that only you can deliver, you’re not the right person. Pass it on. This is not a game of hot potato. It’s a way of reorganizing work so the right people do the appropriate jobs for maximum efficiency and results.
Decide on it means no more moving items from one stack to another, telling yourself, “I’ll get back to that.” Will you attend the meeting or won’t you? Will you agree to that request or won’t you? Make a decision. Move on.
Date it means that you get to choose when you will give big-ticket items your undivided time and attention. Figure out how much time you need and block it out in your schedule. You can forget about it until then.
To put this into practice, trying writing a mini-version of the 5 Ds on a sticky note and put it near a stack of papers, projects, emails or administrative tasks. Set aside some time to tackle the tasks using the 5 Ds. Notice how they cut down the time it takes to finish the tasks.
Wellness Wednesday Tip: As people, we crave friendships and personal connections. When we are able to build these types of relationships with others, especially in the work place we become more engaged and dedicated to our organization; simply enjoying our time spent at work more. This week, devote a few extra minutes getting to know and building a relationship with a fellow co-worker.
The Five Love Languages written by Gary D. Chapman explores the different ways in which love is expressed and received and how to both understand and speak to an individuals love language to develop a better relationship. Chapman’s love languages can be applied to all relationship types whether personal or work related and can help create deeper more meaningful connections.
By Tracy Skaer, WSU College of Pharmacy
There are two categories of stress: eustress and distress. Eustress is the beneficial type that helps motivate our lives and keep us happy, connected, active, challenged, motivated and productive. However, when stress becomes intolerable and/or manageable then detrimental distress becomes apparent. Distress leads to several negative outcomes including poor decision making, anxiety, insomnia, irritability, increases in blood pressure, indigestion, hyperventilation, reduced or increased appetite, substance abuse, and poor coping skills.
After nearly four decades, Bloomsday has worked its way into the fabric of life in the Inland Northwest. Participating is a great way to encourage fitness and a healthy lifestyle among employees while socially participating with peers and colleagues. This is open to all fitness levels: runners, walkers, wheelchairs, assisted wheelchairs and strollers. Sunday, May 1 is race day, with more than 40,000 people participating on a 12 kilometers (7.46 miles) course.
Wellness Wednesday Tip – With the New Year comes a fresh start and the opportunity to add new healthy habits. Try focusing on goals that add something to your life instead of focusing on what needs to be removed. What you choose to focus on can make or break the long term success of your goals
Sometimes how we frame or see a goal can be the deciding factor in how well we accomplish it. An example of how to apply this thinking is “I will fill my daily meals with more fruits, vegetables, and whole grains” VS “I will stop eating that bag of chips” Focusing on the positive addition will elicit healthful habits instead of short lived change. Write your goals down and place them somewhere you will frequently be reminded of them like your planner, phone or bathroom mirror.
Wellness Wednesday Tip: Getting enough sleep during the night greatly effects the functionality of our body and consequently our mood. If you have trouble falling asleep, create a “toolbox” or list of bedtime rituals that can help you relax should you find yourself restless before bed. For example: do light stretches, take a warm bath, listen to soft music, read a book, visualize a peaceful and restful place, or practice slow and deep breathing.
Do you live life with the mindset of, “that won’t happen to me”? Sergeant Shawn Kendall of the Spokane Police Department will be at WSU Spokane on Jan. 20 to talk about preparing your mind so you are ready during a critical incident.
Wellness Wednesday Tip- Breaks and vacations are vital to our health. Allowing ourselves to step away from our workplace for a period of time rejuvenates our mental, emotional and physical wellbeing. This holiday season, don’t forget to enjoy the interactions with friends and family while maintaining your nutritional needs. In doing so, you can create the relaxing break you need while renewing your strength for the year ahead.