creating a healthy + happy office

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HEALTH & HAPPINESS AT WORK

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HEALTH & HAPPINESS AT WORK

WORK CAN BE HARD

But it doesn’t have to be…

WORKING HEALTHY

Tip #1: Stock up on H2O

• Curbs appetite and prevents over eating

!• Helps you stay alert

HOW MUCH DO YOU NEED? your weight x 2/3 = daily ounces **add 12-ounces for every 30 minutes of exercise

Tip #2: Eat smart during the workday

http://www.inc.com/jacquelyn-smith/the-best-16-snacks-to-eat-at-your-desk.html

THUMBS UP ALMONDS POPCORN FRESH FRUIT DRIED FRUIT DRY CEREAL

PROTEIN BARS RICE CAKES BANANAS PRETZELS

STRING CHEESE WASABI PEAS

VEGETABLES + HUMMUS YOGURT

APPLES + PEANUT BUTTER

High fat foods are hard to digest, causing your brain and body to

become sluggish

“UGH but why?! Pizza makes me happy”

High sugar foods cause your blood sugar to crash, making you tired

DON’T LET THIS BE YOU!

Tip #3: Move!

Get up from your desk at least once an hour to walk around the office.

!Take the stairs once a day. 11 flights is a

legitimate workout that will add up over time !

Suggest walking meetings when it’s nice out- your guest will thank you!

!Pace while you’re on the phone

!Commit to getting off of the subway/bus 1 stop early. Those extra few blocks will do you good

!Walk outside at lunch. It will do as much for your mental health as it will for your physical health.

Tip #4: Don’t forget to stretch

!http://www.healthline.com/health-slideshow/deskercise

!http://greatist.com/fitness/stretches-desk-workers-today

!http://www.officevibe.com/blog/infographic-desk-stretches

!!!!

Tip #5: Stay accountable

Get an activity monitor 1) Jawbone 2) Fitbit 3) Nike Fuel Band

Learn more: http://well.blogs.nytimes.com/projects/activity-trackers

Track your progress 1) The old fashion way- with a notebook

2) App: Nike Training 3) App: Every Move 4) App: MyFitnessPal

!Learn more: http://greatist.com/fitness/best-health-fitness-apps

WORKING HAPPY

Tip #1: Learn something new every day **Outside your job!

Read a book

Listen to a podcast

Download an app

Daily Art dictionary.com Luminosity

Find more: http://www.digitaltrends.com/music/best-podcasts/

A few favorites…

and some more…

and a few more…

“You know you ned to workout to keep your body in shape. Your mind is no different. Learning and

practicing any challenging skill- for example, a second language, reading, or even juggling- can change the

structure of your brain for the better.” !

-CNN.com, It’s Time to Get Your Brain in Shape !!!

Tip #2: Change your background

Tip #3: Take a minute

SCHEDULE 1-MINUTE MEDITATION SESSIONS !

"Use the body and breathe. You don't even have to close your eyes. Tune into the actual sensations of the breath so you can feel it come in and go

out. Notice the thoughts and emotions that come, and try your best to have an interest in them as

experiences in the moment. Mindfulness is all about relationships. It's not about stopping the thoughts

and blanking out; it's relating to them and watching them, rather than being taken over by

them. Then we have a choice: I'm going to let that thought go, or I'm going to act on it."

!Read more: http://www.businessinsider.com/how-to-be-happier-at-work-in-

less-than-10-minutes-2014-3#ixzz3JQxsxdmq

!

Tip #4: Enjoy human nature

FACT: People are hilarious!

Let's face it: People do really strange things. You have a choice when

confronted with these foibles: 1) Be irritated or 2) Be amused Being irritated makes you miserable

but being amused helps you find creative ways to work around the

limitations of others.

Tip #5: Socialize

Socializing with colleagues is scientifically proven to make us happier at work. Having a work BFF actually makes you more

productive and motivated during the workday. !

Don’t forget to take time to actually get to know each! !

Get a drink after work Bond over a shared TV obsession

Chat about weekend plans

Tip #6: Fight decision fatigue

Each decision you make depletes your cognitive resources, making each future decision more difficult. This can quickly

exhaust you and make you feel run down. !

Take yourself out of certain decisions. Before weighing in on something at work,

ask yourself: !

1) Is it high impact? 2) Do you have a strong opinion about it?

!Even picking out your clothes the night

before, or eating the same breakfast every day for a week can fight decision fatigue.

Tip #7: Give Kudos!

JUST KEEP BEING AWESOME!