Musings | Navigation Tools
“Rowing harder doesn’t help if the boat is headed in the wrong direction”
Today, we review some strategies and tools to keep your boat pointed in the right direction as we navigate the lifting of mandates and the next steps forward. The ideas below were presented and reviewed in previous posts, but we figured that a review would be helpful! We chose these tools because they are quick and actionable. We hope they provide support in the coming weeks.
Take A Break
Feel like you forget how to take a break from work? There are several recommendations around the work to rest ratio. The best one for you is the one that is easiest for you to integrate. Experts suggest that a 15-20 minute break be taken every 50 to 90 minutes of work. Some find working in shorter intervals (25 minutes of work to 5 minutes of rest) more effective, while others find microbreaks (one or two minutes) most effective. Here are a few examples of breaks you can take to help you reset:
Have a snack Read a book Call a friend
Walk outside Listen to music Watch a short video.
Checking email is NOT a break!
Gratitude
Practicing gratitude is a great way to enhance your well-being and feelings of happiness. Our brains are trained to see the bad and the threatening; practicing gratitude trains our brains to see the good and the opportunity (which helps a lot when faced with uncertainty and change). Science tells us that practicing gratitude can boost our happiness by 25%.
There are a couple of ways you can do this:
Once a week, take a few moments to acknowledge five things you are grateful for. You may want to note these in a journal or a notes section on your phone.
You can practice gratitude daily as well. Near the end of your day, identify three things that went well and why that is. You may want to write these reflections down or share them with a family member.
Schedule “Worry Time”
Several studies have demonstrated that scheduling a specific worry time each day helps to reduce anxiety. To get started, follow the steps below.
Set aside a specific time of day to worry (15 – 30 minutes). Mark this in your calendar or add it to your daily schedule.
If you are worrying outside of this window, remind yourself that your worry time is scheduled for later, and you can address those worries at that time. Try to redirect your thoughts.
When it is time for your scheduled worry time, worry away. You may want to write your concerns down or just think about them.
When the scheduled worry time is over, tell yourself it is time to return to your regular life and let your worries go. With practice (it may take roughly two weeks), this activity may help you contain your concerns to 30 minutes each day. You may find it helpful to finish your session with a few deep breaths to help you reset and move forward.