11 WAYS TO SUPPORT YOURSELF DURING THE WORKDAY
Just because I’m a wellness consultant and practitioner doesn’t mean that my days are any easier or less demanding than others’. It also doesn’t mean that I’m exempt from professional healthcare and other support. Being a small business owner is certainly not for the faint of heart!
While many of us want to know and understand evidence-based best practices (myself included), let’s not dismiss that which we know to be true and helpful to each of us individually. And let’s not forget to try new things to discover what works for us. This is my inspiration for the month – to simply share with you the ways in which I have discovered to help myself. I invite you to try some of these, identify your own practices, brainstorm new ones – and, most importantly, figure out what serves you and your workday best.
Meditation on the Floor of My Office
When I need to relax physically, mentally and/or emotionally, I’ll literally lay on my office floor with my legs bent and resting on the seat of my chair. Not only is this mild inversion great for increasing blood flow to the brain (resulting in a calming effect), but I feel the benefits rather quickly. I only need about five minutes of floor time to feel the difference. Is it weird to get on your office floor? Maybe. But I’m 100 percent willing to break office norms in the spirit of self-care.
An Extended Walk to the Mailbox
Nothing feels better, especially this time of year (late spring), than the sunshine on my face. After I check the mail (which is even more fun on pay days), I intentionally do an extra loop around the parking lot – phone free. It is such a lovely break from the screen and inbox.
Morning Nesting Routine
I’m slowly learning that my work environment really does impact me. Upon arriving at the office, I take about 10 minutes to settle in. I light a candle in memory of loved ones. (Safety Tip: Most offices probably won’t allow this. Self-employment perk here.) I might set up diffuser, too. I check on my plants (in rotation). I declutter my desk, make my coffee and fill my water glass. You get the point. It’s a lovely ritual that prepares my mind and physical workspace for the day ahead.
Pomodoro Technique
Use of Pomodoro Technique is essentially a time blocking practice. It encourages you to work for 25 focused minutes followed by a 5-minute break. You can also choose to double this – meaning you work for 50 focused minutes and enjoy a 10-minute break. I used this technique to write my manuscript and I continue to use it on days I’m finding it especially difficult to stay on task.
Written Affirmations
During my morning coffee, I’ll sometimes put pen to paper to capture a list of affirmations around a certain intention. For greater context, the intention is the outcome I’m after, and the affirmations are “I” statements that reinforce that outcome. I write affirmations for confidence, steadiness, boundaries, etc. I vary it by the day based on my perceived needs.
Grounding Practices
This practice is super simple. Ahead of an important meeting or speaking engagement, I’ll apply some aromatherapy to my wrists and hold a heavy gemstone in my hands. The combination of these two senses (smell and touch) supports me in feeling steadier.
Start by Smiling
Truth be told, recording video content can be a stress trigger for me. I do it anyway, because the more I expose myself to it, the easier it gets and the more capable I become. Anyhow, just before I click “record,” I give myself a giant cheesy smile. The act of smiling can change your mood … it really does! Try it today!
Morning Pages
This is a stream of consciousness writing exercise that I (ideally) do each morning. Occasionally life is such that I can’t sit and write, and boy, do I miss it. The goal is to write continuously (anything that comes to mind) without censoring it. This practice alone has transformed my life in so many positive ways. Credit: This is an exercise recommended by Julia Cameron in “The Artist’s Way.”
Flow Playlist
I have a couple of music playlists I’ve curated that are pretty chill in nature and I use them when I’m doing focused work (a.k.a using the Pomodoro Technique). It’s like my brain now associates those playlists with focus time and it really helps me to settle in and stay the course.
Social Detox
Sometimes, the more I consume social media, the worse I feel. For this reason, I try to get in and get out … meaning brief visits. Or, at times, I will take a break for the entire day.
Artist Dates
At the end of a productive workday, I look forward to a weekly Artist Date. This kind of date is a date with myself. It’s my time to stop somewhere that sparks my curiosity and inspiration. It could be a bookstore, antique store, a new park or a new coffee shop. It’s about the experience, not the spend. I try to look for something that inspires me in some way and consider how it can fuel my creativity in the future. Credit: This is an exercise recommended by Julia Cameron in “The Artist’s Way.”
I hope this sharing inspires you to do the same. This could easily be an exercise you repeat at a department meeting or team retreat. Then, ask your teammates to share their healthy routines and practices. If someone is struggling to find theirs, see if they are open to a little coaching and support with it.
On that note, let me know how I might help you, too! Feel free to share back with me – I absolutely love hearing from you when a blog post strikes a chord with you! With that, I wish you nothing but well workdays and an incredibly strong toolkit for the tough ones!
Author: Katy Tombaugh