October 2021

Self-care.

We talk about it, we read about it, we intend to fit it in at some point, but we rarely make it a priority.

With to-do lists, deadlines, meetings, family obligations - on and on it goes - how are we supposed to fit self-care closer to the top of the list?

One way is to stop putting so much pressure on the perfect self-care routine. Yes, I would LOVE to do 20 minutes of yoga, 10 minutes of meditation and then a 30-minute bath to dream about my vision board.

BUT IN REALITY?

Five minutes of focusing on my breath can be all I get around to some days. And guess what?

I am always happy I fit it in...

HERE ARE 5 WAYS TO BUILD SELF-CARE INTO YOUR WORKDAY:

#1: CARVE OUT 'MINI-BREAKS' IN YOUR SCHEDULE

Why is it when we started working from home, we thought it was necessary to be at our computer the whole day attending meeting after meeting?

OR working while eating lunch?

OR feeling guilty if we didn’t respond to an incoming message, email, or question the moment it is received?

This is just not reasonable. We used to walk to meetings, make small talk with our colleagues, or leave our desks for a lunch break.

But now? Not so much.

I declare it is time to bring back those few minutes of downtime!

Create mini-breaks by blocking off 10 minutes between meetings. Or time-block your day into projects with 10-minute breaks between tasks, and voila - you have created the opportunity for self-care moments in your day!

ACTION STEP: Plan out two or three 10 minute mini-breaks - whatever feels manageable at this time - and actually block them off in your schedule. Yes, do this right now. I'll wait 😉

Now that you have created some breathing room, let’s fill them with simple, effective self-care activities…

#2: STRETCH YOUR BODY

Sitting (or standing) all day is bad for our bodies - we already know this.

But did you know a few quick stretches during the day can change your body from tense to chill?

Don’t wait until the tension turns into pain - only a few minutes of stretching throughout the day will make sure you aren’t paying for your work posture later.

Figuring out which body parts to stretch is simple:

1. Sit in your usual work posture (not how you THINK you should sit, but how you ACTUALLY sit). Close your eyes, and feel what areas of your body are tight, pulled, compressed, or gripping.

2. Stretch those areas.

#3: TRY A MINDFULNESS MOMENT

Stress, overwhelm, burnout - none of us are immune to these feelings lately.

One simple technique to combat stress is to use a mini-break to connect with your breathing.

Sounds too simple to be effective?

Try one of my favourites for a mid-day break and see how you feel afterward:

• Sit comfortably in your chair, back supported and feet fully connected to the ground.

• Rest your hands on your lap.

• Breathe in through your nose, gently filling all the way to the bottom of your rib cage for a count of 5.

• Breathe out through your nose for a count of 5, imaging tension draining out the bottom of your feet, and into the floor.

• Repeat 5 times.

• Extra points if you put on some relaxing music.

Mindful breathing won’t magically make all your stressors disappear,

but it will give your body a break from feeling the stress, which is a great first step.

#4: GET OUTSIDE

This one is crucial, yet the hardest to make time for.

Breathing fresh air and removing yourself from your workspace, even for just 10 minutes, can be so rejuvenating.

So throw on a jacket and get outside - you will ALWAYS be glad you did.

#5: EAT WITHOUT WORK DISTRACTIONS!

Seriously, stop multitasking when you eat.

Stop looking at your computer or phone. Stop answering emails.

Instead, put on a podcast or your favourite tunes, sit down and enjoy some joy-filled time.

ACTION STEP:

Pick one or two of the above suggestions, write them into your mini-breaks, and give them a try!

Wondering exactly which stretches to do? Or how to sit better to reduce body strain?

Check out my Brain + Body Ergonomics Workshop

A holistic approach addressing the workday causes of body + brain fatigue.

Topics include:

• Posture Education + Workspace set-up to keep your body happy

• Stretches for the areas that get tight with standing, sitting + working on a computer

• Mindfulness Techniques to reduce stress and improve positivity and productivity

EMAIL info@sachalaypt.ca TO BOOK!