Wellness Wednesday Issue #29

“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” — Mary Lou Retton

❗Pssst…If you work in HR, we’re launching a brand new free newsletter for HR Professionals called Human Crapital! Subscribe today before the next issue comes out (weekly on Wednesdays).

FOR THE MIND

10 Takeaways from Atomic Habits

Atomic Habits by James Clear is a transformative treasure trove of insights. From the power of small changes to the art of habit stacking, Clear offers practical strategies to supercharge your daily routines.

If you haven’t read it, or simply need a refresh on the content, here are our top 10 takeaways from the book:

1. Start small for big results: Break down your goals into small, manageable habits that will accumulate over time to produce significant outcomes. Example: Instead of committing to an hour of exercise, start with a five-minute walk every day and gradually increase the duration.
2. Harness the power of habit stacking: Attach new habits to existing ones to create a seamless routine that increases the likelihood of consistent practice. Example: After finishing your morning coffee, spend five minutes meditating to cultivate a daily mindfulness practice.
3. Shape your environment: Modify your surroundings to make desired habits more convenient and less tempting ones less accessible, thereby setting yourself up for success. Example: Keep a bowl of fresh fruit on your kitchen counter to make healthy snacking the default choice.
4. Understand the habit loop: Identify the cues that trigger your habits, the routines you follow, and the rewards you receive. This awareness allows you to intentionally adjust and reshape your habits. Example: When you feel the urge to check your phone (cue), replace the habit of mindless scrolling (routine) with reading a few pages of a book (new routine) to satisfy your curiosity (reward).
5. Embrace an identity-based approach: Rather than focusing solely on outcomes, adopt the mindset of the person you want to become by embodying the habits that align with that identity. Example: If you want to be known as a writer, set aside 15 minutes each day to journal or work on a personal writing project.
6. Track your progress: Keep a record of your habits to visually monitor your consistency and identify patterns that can guide your improvements. Example: Use a habit tracking app or a simple calendar to mark each day you complete your desired habit, creating a visual representation of your consistency.
7. Overcome inertia with the “Two-Minute Rule”: Begin with habits that require minimal time or effort, as these serve as a gateway to building momentum and tackling more substantial habits. Example: Commit to doing two minutes of stretching exercises before bed, gradually extending the duration as the habit becomes more established.
8. Cultivate empowering beliefs: Recognize and challenge self-limiting beliefs, replacing them with positive and empowering ones that support your habit-building journey. Example: Replace self-doubt with positive affirmations like “I am capable of learning new skills” to foster a growth mindset.
9. Learn from setbacks: Embrace failures as opportunities for growth and learning. Use setbacks as feedback to adjust your approach and continue moving forward. Example: If you skip a day of practicing a musical instrument, reflect on the reasons why and create a plan to prevent similar lapses in the future.
10. Stay consistent: Understand that lasting change comes from the sustained practice of habits. Prioritize consistency and perseverance to cultivate lasting habits that lead to desired outcomes. Example: Schedule a specific time each day for reading and treat it as a non-negotiable appointment with yourself, even if it’s just for 10 minutes.

TOGETHER WITH NOOM

Noom Is Your Partner In Transforming Your Health & Creating Lasting Changes

Take Noom’s Questionnaire & Start Your Journey Now

FOR THE BODY

A Guide to Vitamins

• Fun Fact: Did you know that a lack of vitamin D can make you feel as gloomy as a rainy day? So, let’s soak up some sun and keep those smiles shining!

• Fun Fact: Did you know that a lack of B vitamins can make you feel as forgetful as a goldfish? Load up on those B vitamins to boost your memory power.

TOGETHER WITH MIRO

Templates Galore

• Workshop and Meeting Energizers Template
• Career Path Template for Leaders
• Meeting Agenda Template
• Pros & Cons List Template
• Stickies Packs Template
• Emotions Wheel Icebreaker Template

🤩 Browse All Templates Here

FOR THE WORKPLACE

Wellness Challenges for The Summer

• 👟 Step Challenge: Encourage employees to track their daily steps using fitness trackers or smartphone apps. Set a collective goal and celebrate milestones along the way.
• 🚰 Water Intake Challenge: Promote hydration by challenging employees to drink a certain amount of water each day. Provide water bottles and create a friendly competition to see who can stay the most hydrated.
• 🥨 Healthy Snack Swap: Encourage employees to bring nutritious snacks to share with their colleagues. Set up a designated area where employees can exchange unhealthy snacks for healthier alternatives.
• 📔 Gratitude Journaling: Provide employees with journals and encourage them to write down things they are grateful for each day. Create a shared gratitude wall or board where employees can display their entries.
• 😅 Deskercise Challenge: Encourage employees to incorporate physical activity into their workday by sharing quick desk exercises or stretches. Set reminders for employees to take short movement breaks throughout the day.

FOR YOUR TEAM

Celebrate The Important Holidays

PARTNER PICKS

Our awesome partners keep our content free

NEW & NOTEWORTHY

Latest Listings