a happy healthy nonprofit: 10 tips for impact without burnout
TRANSCRIPT
Ten Nonprofit Work Practices for Impact without Burnout
Beth Kanter and Aliza Sherman
January 14, 2016 -‐ Wild Apricot Webinar
Aliza Sherman: Web Pioneer, Author, Speaker, Tech Wellness Advocate
Beth Kanter: Master Trainer, Author, Speaker and Blogger
@kanter
• Identify one self-‐care habit to build and practice in 2016
Topics OUTCOMES
• Learning together • Building tiny habits • Use chat to ask questions as we go.
FRAMING
Happy Healthy Book and Manifesto The Ten Practices 1. Happy, Healthy Bill of
Rights 2. Happy, Healthy Habit
Change 3. Get Enough Sleep 4. Get Moving 5. Embrace Mindfulness 6. Manage Your Energy 7. Integrate Tech Wellness 8. Stop Procrastination 9. Set Limits 10. Create Your Self-‐Care
Plan Reflection, Q/A, Resources
Agenda
Slides and Materials: http://www.happyhealthynonprofit.org
The “Happy Healthy” Nonprofit Book
https://www.surveymonkey.com/r/happy-‐healthy-‐np
4 Steps to Nonprofit Chronic Stress
The Five Spheres of Happy Healthy
Our Tech
Our Work
Our Environment
Other People
Ourselves
Self Care Practices, Plans, Policies
Self-‐Care Habits for Individuals
Declare A Self-‐Care Bill of Rights
1
Self-‐Care Bill of Rights
Aisha Moore’s Bill of Rights I have the right to:
• put my mental, physical, emotional and spiritual health above everything and everyone else
• put self-‐love into action • give to others and this world in a
way that energizes me • make decisions about my time without
guilt • adequate sleep • focus on my physical body and outward
appearance • pamper myself • define leadership and success in a
way that supports self-‐love in action • develop new habits that support my
self-‐care • speak the truth in all situations
Take a mindful
moment and jot down some ideas about what is in your Self Care Bill of Rights
1
Happy, Healthy Habit Change 2
Habit Change and Tracking Apps 2
Get Enough Sleep
3
Get Enough Sleep:Track It 3
Don’t Just Sit There!
4
Beverly Trayner-‐Wenger
List of Standing Desk Resources h=p://bethkanter.wikispaces.com/walk
Stand Up At Work: Standing Desk Hack 4
Start Moving: Work on Walking More 4
Start Moving: Walking Meetings 4
http://www.bethkanter.org/walk-talk/
Mindfulness is not meditation… (although meditation can improve mindfulness).
Embrace Mindfulness
5
Mindfulness Practices: Yoga, Really 5
Mindfulness Apps 5
Embrace Mindfulness: Change Your Brain
Tech Compulsive
Energy Depleted
Attention Deficit
5
Mindfulness Practices: Go Analog 5
Mindfulness: Coloring Books & Apps
h=p://www.bethkanter.org/adult-‐coloring-‐books/
5
Mindfulness: Take A Pause, Breathe
• 1: Bring gentle and consistent a=enEon to your breath for two minutes. Every Eme your a=enEon wanders, bring it back
• 2: Sit without an agenda for two minutes. ShiH from doing into being
5
Manage Your Energy and Attention
6
Manage Your Energy: Synch Work Tasks 6
Manage Your Attention: 18 Minutes A Day 6
Tech Wellness
7
Dr. Ken Hansraj M.D.
Tech Wellness 7
Tech Wellness: Charging Station 7
Tech Wellness: Benefits 7
Wellness
Attention
Boundaries
Habits
Influences
Thoughts
Is Procrastination A Problem?
8
Stop Procrastination: Self-‐Awareness
Type into Chat: How do you usually procrasEnate? Are you aware of it?
8
Stop Procrastination: Eat That Frog 8
Set Limits
9
Set Limits: Exercise Your “No” Muscle
Beth, I need you to do …. No
9
Create Your Self-‐Care Plan
10
Create Your Self-‐Care Plan
Self-‐Care Habit Area Prac;ce Goals
Physical and Wellness -‐Get 7-‐9 hours of sleep per night -‐Eat more fruits and vegetables every day -‐Get 10,000 steps a day walking
Mind and Mindfulness
-‐PracEce a mindfulness acEvity every day for 15 minutes like adult coloring or breathing
Technology -‐Stop reading and responding to work email or social media first thing in the morning or right before bed
EmoEonal -‐PracEce posiEve self-‐talk Spiritual -‐Take a nature hike on the weekends RelaEonships -‐Practice setting limits by saying no Workplace -‐Manage energy
Other
10
Slide Title Share Your Self-‐Care Plan 10
Facebook.com/groups/happyhealthynonprofit
Slide Title Thank you!
AlizaSherman.com @alizasherman
BethKanter.org @kanter HappyHealthyNonprofit.org