Feeling Overwhelmed? Try the RAIN Meditation

Feeling Overwhelmed? Try the RAIN Meditation

You can take your time and explore the RAIN meditation as a stand – alone practice or move through the steps in a more abbreviated way whenever challenging emotions arise. Source: Mindful.org When I was in college, I went off to the mountains for a weekend of hiking with an older, wiser friend of twenty-two. After setting up our tent, we sat by a stream, watching the water swirl around rocks, talking about our lives. At one point she described how she was learning to be “her own best friend.” A wave of sadness came over me, and I broke down sobbing. I was the furthest thing from my own […]

The 1 Thing Sleep Doctors Never, Ever Do In The Morning

The 1 Thing Sleep Doctors Never, Ever Do In The Morning

This habit may seem harmless, but it can really mess with your entire day (and night!). Source: Huffpost You’ve likely heard that a good night of sleep starts in the morning, and sleep experts agree with this statement wholeheartedly. This is because of our circadian rhythm, or our body’s natural sleep-wake cycle, which is a 24-hour process. “The circadian rhythm, your internal biological clock, operates on a roughly 24-hour cycle and dictates when you feel awake or sleepy, largely influenced by light exposure,” explained Dr. Chester Wu, a double-board certified psychiatrist and sleep medicine specialist. “Health behaviours in the morning reinforce a strong circadian rhythm, promoting wakefulness during the day and sleepiness […]

Mental Health and Sleep

Mental Health and Sleep

Source: Sleep Foundation Org Most people know firsthand that sleep affects their mental state. After all, there’s a reason it’s said that someone in a bad mood “woke up on the wrong side of the bed.” As it turns out, there’s quite a bit of truth behind this colloquial saying. Sleep is closely connected to mental and emotional health and has demonstrated links to depression, anxiety, bipolar disorder, and other conditions. Research is ongoing to better understand the bidirectional relationship between mental health and sleep. Both are complex issues affected by a multitude of factors, but, given their close association, there is strong reason to believe that improving sleep can […]

What Does It Really Take to Build a New Habit?

What Does It Really Take to Build a New Habit?

Our habits govern our lives, literally. Research shows that around half of our daily actions are driven by repetition. This is probably why behavioral scientists and psychologists have spent so much time writing about how to establish and keep positive habits. Source: Harvard business review Regular sleep and exercise, a healthy diet, an organized schedule, and mindfulness are just a few examples of practices that –  if done regularly – can improve our work, relationships, and mental health. But what if those things don’t come naturally to you? What does it take to build a new habit? While there are plenty of hacks on the internet competing to answer these […]

Morning Routine: Benefits & Tips For Creating an Energizing Daily Ritual

Morning Routine: Benefits & Tips For Creating an Energizing Daily Ritual

So you want to find the perfect morning routine, but you’re not sure where to start. Maybe you’re not a “morning person” (yet), but want to explore what that may look like for you. Or perhaps you feel like your morning routine is chaotic and disorganized, and want to seek ways to regain order at the start of your day. Source: ClickUp Whatever your reason for wanting to set a morning routine, creating one that fits your lifestyle will be the key to finding and maintaining a solid morning routine – and one you actually enjoy having! Wouldn’t be nice to start your days feeling refreshed and energized to take […]

How to Measure Employee Wellness: 6 Metrics to Understand Your ROI

How to Measure Employee Wellness: 6 Metrics to Understand Your ROI

Employee wellness programs produce a happier, healthier, and more productive workforce. However, some companies feel disappointed with their program’s results. There are numerous reasons why employee wellness programs (specifically wellness challenges) fall short, but these problems can often be mitigated by appropriate planning, communication, and buy-in from senior leadership. The only real way to determine the efficacy of your wellness program is by measuring its return on investment (ROI). So, this guide discusses seven key metrics to keep tabs on as you roll out or update your program. Source: Benepass Benefits of an employee wellness program If you’re on the fence about offering an employee wellness program at all, here are three compelling reasons […]

The ROI of wellbeing: Business case insights from 2,000 HR pros

The ROI of wellbeing: Business case insights from 2,000 HR pros

More than ever, for an organization to build and maintain a strong workforce, it needs to care about its employees as individual people. That means supporting their wellbeing. Across the country and around the world, many HR leaders know this and have increasingly become vocal advocates for wellness programs that deliver real change throughout the business. But they face a tough challenge: a lack of clear, actionable data. Decision-makers who control the purse strings understand that wellness matters. They understand that it needs to be a priority. But they don’t know how to determine the concrete impacts of their investments into worker wellbeing. Source: Human Resource Executive The many ways wellbeing […]

How to Convince Your CEO & CFO to Invest in a Wellness Program

How to Convince Your CEO & CFO to Invest in a Wellness Program

Leaders are excited about wellness, but that enthusiasm doesn’t always translate into action. Despite all of the upsides C-suites see in these initiatives — from employee satisfaction to an increased competitive advantage — about half also view wellness programs as a fad in which they don’t see the value. When leaders want to support wellbeing but are unconvinced wellness programs will have a lasting impact, it’s not surprising they may hesitate to invest. Wellbeing is imperative, so you want a solution you’re confident works. Source: Human Resource Executive How to Calculate the ROI of Your Wellness Program If you feel overwhelmed at the idea of proving the financial ROI of […]

Try these 4 morning habits for a happy day

Try these 4 morning habits for a happy day

In the hustle and bustle of modern life, it’s easy to overlook the importance of starting the day on the right foot, but it’s important to remember that how you start your day is how you end your day. Source: Hello As a happiness expert, I follow daily rituals to start my day in the best way possible, stepping into gratitude and toning my vagus nerve daily” says Caroline Strawson Here’s how I start each morning for a happier day… Breath Work and meditation Before I even get out of bed, I start with some breath work and meditation to anchor me in the present moment and quieten the chatter […]

The Pomodoro Technique Explained

The Pomodoro Technique Explained

The Pomodoro Technique is a popular time-management method invented by Italian Francesco Cirillo. He wrote, “I discovered that you could learn how to improve your effectiveness and be better able to estimate how long a task will take to complete by recording how you utilize your time.” Source: Forbes The technique is popular, perhaps because it’s portable and easy to learn. Pick one project or task you want to focus on. Set a timer for 25-30 minutes, and get to work. When the buzzer sounds, take a two-to-three-minute break. Repeat. After four sessions, take a longer break. Record each session with a tick or X in your notebook The Pomodoro Technique […]