Tag Archives: productivity

How to Boost Your Health as a Busy Working Mom

Do you struggle as a busy working mom?  It may seem hard to maintain balance and keep health a priority.

According to the Pew Research Center, mothers are spending more time in the labor force, as compared to prior generations, and many of them report feeling a lot of pressure to find an appropriate balance between their roles as a professional and a parent (2019).

This study summary, published in the Journal of Happiness Studies, honed in on psychological factors related to working mothers.  The researchers concluded that the mother’s sense of well-being dropped when feelings of inadequacy, pressures, or less social connectedness were present (2017).

Some of these feelings could easily arise when a sense of balance is challenged and schedules feel hectic or erratic.  Furthermore, this could lead to overwhelm and be emotional taxing which can increase adverse stress levels.  Also, it could inadvertently put positive self-care and health on the back-burner.

Three ways to bring about a little calm to the chaos and, therefore, recenter focus on balance and good health could include the following;

Establish an iterative routine – Routines can help to keep various facets on the priority list.  They are great when they are realistic.  However, chances are pretty high that, as a busy working mom, there will be the need to incorporate a little flexibility.  Therefore, planning various buffer time or blocking off a few extra time slots in the calendar can help to plan for unexpected interruptions.

Create a personal wellness zone – This is a tactic used in workplace wellness and some may be the lucky ones with access to these companies that provide wellness zones.  However, others may be working from home or amid of work-related travel.  Therefore, a little creativity to set up a tailored wellness zone may be necessary.  This could include designating a place for meditation, finding a quiet area for napping, or structuring a space for a workout.

Leave time to wind down – Sleep is one of the most significant factors in human health.  Yet, it can be easily disrupted as a person’s anxiety levels increase.  Similar to elevated and adverse stress levels, inadequate sleep can wreak havoc on the human body and lead to feeling pretty crumby.  Also, depending on the age of children, there may be uncontrollable disruptions.  Emphasizing good quality sleep when possible can be well-worth the priority.  Finding ways to wind down can help ensure that sleep and times of rest are both adequate and more relevant in quality.

Other tips and tricks to find greater balance and boost health include the following:

  • Prioritize family communication
  • Carefully delegate tasks and to do’s
  • Spend time in nature
  • Leave time for creative thought
  • Use a journal
  • Incorporate mindfulness approaches

Finally, this Thrive Global article, 21 Productivity Hacks for Working Moms, provided a pretty fantastic list of suggestions to help simplify while also getting a lot of things done.

Sense of accomplishment from and contributions made to work can be significant intrinsic motivators as well.  Finding a good balance between this role and other responsibilities, such as that of a parent, can be supportive of good overall health and well-being.

Photo credit(s):  Sue Zeng on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

5 Ways Good Wellness Helps to Optimize Your Productivity

There are some compelling connections between good wellness and your overall productivity.

Whether you are a business owner, employee, freelancer, or stay-at-home parent, taking these associations into account may be of significant help to reap certain rewards.  Honing in on good wellness in support of personal productivity can be great for the following:

  • Help you to get things done
  • Contribute to meaningful progress towards your goals
  • Ultimately, lead to a more flawless journey from point A to B when it comes to your Achievements, Desired Outcomes, and other areas of Success

Implementers of workplace wellness offerings have been rather keen on this for years.  Studies on these programs have observed improvements in various productivity measures across the workforce population that were enrolled.  Also, positive changes were shown in both people considered healthy and sick, such as those with at least one chronic health condition.

As an individual, a proactive approach to wellness is certainly an area to consider for both personal health outcomes and productivity-related results.

Poorer health may interfere with the ability to function well.  Furthermore, it can result in certain limitations.  Although not all health conditions are within our immediate control, engaging in wellness programs and activities can help to prevent certain impairments in our health and well-being.

5 ways that good health and wellness can influence productivity include the following;

  1. Improved mental clarity and focus.  People who are in good or better health tend to comment that they also feel better mentally.  Also, certain activities and habits, such as physical activity, meditation, getting sufficient sleep, and eating well can help out our internal biochemistry and the brain which can lead to better memory, executive functioning, and overall cognition.
  2. Stress-reduction and reduced burnout.  Wellness can also support people to learn coping mechanisms for when life puts on the pressure, especially considering that many people are juggling to maintain a good balance across priorities.  The American Institute of Stress has been monitoring facets related to the onset of stress, including work-related factors.  High-stress levels may lead to missed days at work, less focus while completing tasks, and a poorer outlook.  Many health-related activities lead to reduced stress levels.
  3. Greater levels of happiness.  Although complex, research suggests that “happy workers” feel more satisfied and are more productive.  The exact path leading to someone’s happiness includes several factors, however, people participating in various health related-activities and wellness programs report a greater sense of well-being including overall happiness and a favorable outlook on life.  Furthermore, more engagement in healthy activities may also reduce loneliness.
  4. Enhanced motivation and well-being.  Health and wellness as a whole is a great area to plan, work for, track, and achieve goals.  The function of this alone can encourage positive motivation which can have a bit of an amplification effect for other aspects of both productivity and positive well-being.
  5. Fewer unplanned interruptions due to illness.  Better immune health can serve as a catalyst to avoid the onset of illnesses or, at least, reduce the severity.  Certain good health practices can help to take a proactive approach to protect and boost the immune system.

Habits such as nourishing the body through good food, taking breaks for physical activity and social time, leaving time for creativity or creative thought, and getting enough quality sleep are all areas that make up “good wellness”.  A more comprehensive list of suggestions is included in a Thrive Global article focused on correlations between well-being and higher performance.

Photo credit(s):  krisna iv on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

References:

American Institute of Stress, The (n.d.).  Workplace Stress.  Retrieved from https://www.stress.org/workplace-stress.

Gubler, T., Larkin, I., and Pierce, L. (2017, Dec 19).  Doing Well by Making Well: The Impact of Corporate Wellness Programs on Employee Productivity.  Management Science, 64(11), 4967-4987.

Harvard Health Publishing, Harvard Medical School (2020, Jan 29).  12 Ways to Keep Your Brain Young.  Retrieved from https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young.

Krause, W. (2017, May 7).  Wellbeing is Correlated to Higher Performance.  Thrive Global.  Retrieved from https://medium.com/thrive-global/why-well-being-has-everything-to-do-with-productivity-bc89ecc09959.

Peiró, J. M., Kozusznik, M. W., Rodríguez-Molina, I., and Tordera, N. (2019).  The Happy-Productive Worker Model and Beyond: Patterns of Wellbeing and Performance at Work. International Journal of Environmental Research and Public Health16(3), 479.

Raghupathi, W. and Raghupathi, V.  (2018, Mar).  An Empirical Study of Chronic Diseases in the United States:  A Visual Analytics Approach to Public Health.  International Journal of Environmental Research and Public Health, 15(3), 431.

Nichols, H. (2018, Jan 10).  How to Boost Your Brain.  Medical News Today.  Retrieved from https://www.medicalnewstoday.com/articles/320576.php#1.

A Wellness Journal for Your Best, Healthy Life

A wellness journal can be important in achieving your goals.

The use of a journal can help to Clear the mind, allow for Self-reflection and Emotional expression, Provide accountability, Reduce stress, and improve overall Problem-solving.  It can be supportive of personal growth and may lead to a greater sense of empowerment in one’s life.

It is also considered an inexpensive form of self-care!

Writing therapy with the use of a journal has been used in a range of scenarios related to overall health and wellness.  Essentially what can make journaling supportive to health is when it is leveraged in a concerted way.  More on this can be found through PositivePsychology.com under “writing therapy”.  Also, a brief synopsis on the history of journal writing as a form of therapy is available from the Center for Journal Therapy.

In scientific studies, various associations between creative expression and health outcomes have been observed.

Self-reflection exercises, such as those that can be applied through the use of a journal, have been used to support people in overcoming grief or trauma.  The rationale behind this is that expressive writing can help people to acknowledge traumatic events, organize thoughts, and, then, help them to make sense of things.  Essentially, it is a way to learn from the experience and move forward.  Experts in this area point out the need to find the right amount of time spent on journaling vs. over-reliance on the tool which could result in rumination.

Studies that have focused on people with chronic health conditions have shown improvements in overall well-being even if the act of journaling was only once a week.  Furthermore, there has been some evidence to suggest the simple act of using a journal can boost the immune system and, therefore, benefit health overall.  This could have been a bi-product resulting from stress reduction.

Improving immune health is especially relevant when health conditions have been diagnosed.  

For general wellness and personal growth, journals can be used to create healthy habits.  A few ways in which a journal is supportive for goal setting and forming habits include;

  • Definition and visualization of goals
  • Organization of information and supportive details
  • A catalyst to plan necessary steps and your time
  • Leverage of self-accountability and check-ins

Furthermore, the use of a journal can be a great way to notice patterns in your behavior and possible triggers that throw you off track.

When incorporating health and wellness into your journal, you can also use sections to monitor Food and Water intake, Sleep or fatigue, Exercise, Self-care, and factors or symptoms associated with a health condition.

Using a wellness journal is not only a good way to plan out your favorite healthy activities, but also to draft and track other personal goals, such as those related to Productivity, Altruism or Volunteerism, and/or Relationships.

In my wellness practice, I leverage a symptoms journal approach that also incorporates factors related to well-being.  It never ceases to amaze me how quickly participants will notice something they hadn’t before completing the journaling exercise.  Recently, I added a simple journal tool for general health and wellness.  It is conveniently named Live Your Best, Healthy Life!

Photo credit(s):  Wellness Stock Shop

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Sources:

Ackerman, C.E.  (2019, Nov 20).  Writing Therapy:  Using a Pen and Paper to Enhance Personal Growth.  PositivePsychology.com.  Retrieved from https://positivepsychology.com/writing-therapy/.

Baikie, K.A. and Wilhelm, K.  (2005, Sep).  Emotional and Physical Health Benefits of Expressive Writing.  Advances in Psychiatric Treatment, 11(5), 338-346.

Center for Journal Therapy  (n.d.).  A Brief History of Journal Writing.  Retrieved from https://journaltherapy.com/get-training/short-program-journal-to-the-self/journal-to-the-self/journal-writing-history/.

Murray, B.  (2002, Jun).  Writing to Heal:  By Helping People Manage and Learn from Negative Experiences, Writing Strengthens Their Immune Systems As Well As Their Minds.  American Psychological Association, Monitor on Psychology, 33(6), 54.

O’Connor, M.  (n.d.).  Evidence of the Healing Power of Expressive Writing.  The Foundation for Art and Healing, The UnLonely Project.  Retrieved from https://artandhealing.org/evidence-of-the-healing-power-of-expressive-writing/.

Pennebaker, J. W. and Smyth, J.M.  (2016).  Opening Up by Writing it Down:  How Expressive Writing Improves Health and Eases Emotional Pain, (3rd edition), New York, NY:  The Guilford Press.

Smyth, J.M., Stone, A.A., Hurewitz, A., and Kaell, A.  (1999, Apr 14).  Effects of Writing About Stressful Experiences on Symptom Reduction in Patients with Asthma or Rheumatoid Arthritis:  A Randomized Trial.  Journal of American Medical Association, 281(14), 1304-09.

“Life by Design”?!? …Pulling back the curtain on this buzzy concept

The phrase Life by Design seems to be thrown around quite a bit these days.  However, what the heck does it mean?  …or, perhaps, should it mean?

The perception of life by design can easily be swayed by lofty posts on photo sharing and marketing sites (you know the ones) of excess photos from beach walks, coffee breaks on decks with breathtaking scenery, and/or work on a laptop in a picturesque setting that is more or less polar opposite to an office.

Although these images are certainly inspiring and pretty to look at, they may not be representative of entirely realistic goals for everyone.

So what IS… realistic in thinking about a “life by design”?   

Essentially, life by design is an approach to mindful living with respect to overall well-being for one’s self as well as their influence on others.  Often this would consider how one eats, spends time, thinks, and outwardly behaves.  It may also include how and where money is spent.

A positive life by design typically consists of specific intentions and a heightened self-awareness for one’s abilities, strengths, weaknesses, and inter-relationships with others.  Meanwhile, as further illustrated in this Inc article, Do These 5 Things to Live Life by Your Own Design, it also emphasizes not playing a victim’s role.

However, most of all, it’s realistic.  Instead of a fantasy, it’s more of a grounded perspective on or a mindset for one’s circumstances which ultimately influences personal behavior, conduct, and/or engagement with the world.

…and, how can you make the shift?!?

A few steps to take in the shift to a more positive Life by Design are;

Identify your why or why’s:  This is likely the most cliche, yet relevant step in any personal or professional development plan.  However, there is a legitimate reason to give this significant priority.

People with a strong sense of purpose typically live happier and less stressful as well as have stronger relationships or bonds with others.  In fact, it is a key pillar in the Blue Zones Project, a world-wide, geographical research initiative centered on groups of people with most favorable health outcomes.

A simple way to integrate this into your life is to find time for self-reflection and write a few things down.  This can be a consistent placeholder on the calendar or something you do when the thought strikes you in some sort of easily accessible journaling tool.

Set realistic goals:  There are more than one valid frameworks to set great goals, aims, or objectives.  One option that coaches love is the SMART goal framework (click for a worksheet from the University of San Diego).  The approach has been leveraged in numerous evidence-based behavior change programs, is easy to teach and implement, and, best of all, “smart” is more than just an acronym!  The framework can help break down overarching goals into actionable steps which can be oriented towards daily, weekly, monthly or annually.

The art, so to speak, is to set goals, aims, and objectives that are both intentional and creative.  This is where visualization tools can come in handy.  We have likely all seen those vision board parties…  you get the idea!  Focus on where you can thrive vs get bogged down or riddled by bottlenecks in productivity.

Great times for goal setting and/or review are at the end or start of a year and some version of a mid-point to the increment of time that you are trying to achieve the goal.  Finding time and space where you can be clear of distractions, think creatively, and have sufficient duration for a full brainstorm.

Identify how you are spending your time:  This more or less boils down to making determinations for when you are operating on auto-pilot and, perhaps, not actually productive.  What are your power hours?  When do you feel most creative?  Furthermore, are you including time to focus on your passions, causes you wish to support, and relationships?

Once you have answers to these type of questions, you can shift your projects on your calendar around to best meet your personal tendencies and better fit to desired outcomes.  Bundling tasks that are synergistic with one another is also a great tactic.

My resourceful friend Janet, owner of Aligned Biz Systems, has even more tips and tricks on her company blog.

Reframe obstacles or challenges:  A significant facet to life by design is how you respond to your specific circumstances.  Behavior results from a combination of conscious and subconscious minds.

The subconscious essentially catalogs all the information you have been exposed to and experiences you have had across the course of your life.  It is typically more influential than many people realize.  Counseling Psychologist, Christiana Star, discusses this further in her Thrive Global submission, How Your Subconscious Beliefs Affect Your Life.

Reflection on how you have responded to hard times or circumstances in the past can help to illustrate tendencies.  This Mind Body Green article, Out-smart Self-sabotage: 5 Steps to Change Subconscious Beliefs, sheds more light on this.

A basic reframe tactic is to recognize setbacks as key lessons learned or stepping stones.  Furthermore, clear and transparent identification of what gets in your way can help determine where a little personal development and growth work may be relevant.

Be open to support when needed:  “Superwoman” or “superman” may be fun to watch on tv or in the theater, but is completely fictitious.  At some point, we all need a little support to balance our potential weaknesses or challenges we may be facing.  Most of all, accountability can help us stay on track and accomplish things.

This HuffPost article, Life by Design, Not by Default, presents a light-hearted, yet likely relatable story of “falling on her face” a few times.  Yet, details further the intricacy behind making a positive “life by design” a priority including surrounding yourself with positive examples.

Finally… define your version of success!  (BONUS TIP: this may not be the status quo!)

Photo by Danielle MacInnes on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.