Office

10 Quick Ways to Take a Much-Needed Break

Photo by Lindsay Henwood/Unsplash

“To experience peace does not mean that your life is always blissful. It means that you are capable of tapping into a blissful state of mind amidst the normal chaos of a hectic life.” – Jill Bolte Taylor

Grabbing lunch on the run, trying to multitask while glancing at the clock, staring with dread at the mountain of reports yet to go through – no wonder you’re frazzled, anxious, feel the tension rising – and it’s only mid-day. You need a break. Better yet, you owe it to yourself to take a break.

Maybe you think you don’t have time for it, but you can reward yourself – and considerably damp down your stress level – by making use of these 10 quick ways to take a much-needed break.

Take the long way to the next meeting.

Better yet, take the stairs. Walk fast or slow, whatever you choose, but do give yourself the time to get in a bit of aerobic exercise from walking. Be sure to take some deep breaths along the way. Getting oxygen into your lungs lowers blood pressure, eases anxiety, improves mood and clears your mind.

Sip a full glass of water.

Besides hydrating your body, slowly drinking 8 ounces of water gives you time to hit the pause button on whatever else you’re trying to get done. It’s not so much that you’re avoiding responsibilities as that you’re doing something incredibly positive for your own well-being. Aim to do this several times during the day for added benefit (and greater peace of mind).

Cup your eyes.

This simple exercise is one you can do anywhere. Cup your hands over your eyes so there’s no light coming through. Open your eyes and hold your hands in place for at least 1 minute, longer if possible. Allow your eyes to become accustomed to the dark, feeling the peace inside. After you’ve counted to 60 or however long you want the break to last, take your hands away. Your eyes will feel refreshed and so will you.

Gaze at nature wallpaper.

If you spend a lot of time at the computer, this is a break that’s a no-brainer. Download and install a breathtakingly beautiful screenshot of nature: mountains, river, forests, water, flowers, birds, whatever draws you in. You can even customize a rotating set of views to keep your interest level high. As you gaze at the wallpaper or photo display, let your mind take you there. This works especially well if the shot is a place you enjoy visiting or want to spend time in soon or someday.

Pick a bouquet.

If you have a flower garden available, take a few minutes to gather a bouquet. Even if it’s a single flower, spend a few minutes taking in the intricacies of a rose, an iris, chrysanthemum or other blooming beauty.

Daydream.

This suggestion is a personal favorite. When everything mounts up and I need to catch my breath, musing about things I’d like to do, places I want to go and people I anticipate spending time with or projects or goals on my wish list helps me transport myself away from the current hustle and bustle and off somewhere enticing. Best of all, daydreaming doesn’t cost a cent, can be done anywhere (except when driving or operating machinery), and may motivate action.

Go for a brisk walk.

This break takes a little longer than a leisurely stroll to the next meeting. The best way to get exercise and give yourself some time away from the grind is to mosey outside and get in a brisk walk. Aim for 10-15 minutes at the least and use the time to see what’s going on around you. This means you’re not checking your smartphone or thinking about what’s next on your to-do list. Be in the present. Enjoy the outdoors.

Light a scented candle.

Unless you’re allergic, the recommendation to light up a fragrant candle can help elevate your mood, change the dynamics of your cubicle, work space, home or study. There’s something mesmerizing about staring at the flickering flame as well that does wonders to put some space between tasks.

Indulge in a leisurely bath.

OK, so you can’t do this one at the office. But you can allocate some much-needed time for relaxation at home. Use Epsom salts to ease muscle tension or soothing oils or bath salts in a bubble bath.

Limber up with a few stretches.

Sitting at a desk or behind the wheel for long periods of time wreaks havoc on the body. An aching neck, sore back, tight leg muscles and other body parts that clamor for relief can get it with a few sensible stretches. Not only will you get out the kinks, you’ll probably have better posture after regular stretching.

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Related articles:

10 Ways Stress Harms You

Combat Stress with Mindful Walking

5 Ways to Find Peace of Mind

10 Quick Ways to Beat Stress

Self-Care: The Most Important Person to Take Care of Is You

10 Tips to Decrease Work Stress

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10 Ways to Make Mondays Better

Photo by Albert Amor/Unsplash

No matter what you do in life, you can’t escape Mondays. You can dread them, try to avoid them, delay the inevitable by coming up with all sorts of excuses not to do what you must, but Mondays will still arrive each week like clockwork. The best you can do is figure out how to embrace them. Here are 10 ways to make Mondays better that may change your mind about this day of the week.

1. Have something to look forward to when work is done.

Nothing motivates more than the prospect of doing something enjoyable after the workday is done. What that is doesn’t matter as much as the fact that you put it in your schedule. Having fun, spending time with loved ones and friends, working on a hobby, participating in sports or a recreational activity, engaging in an educational pursuit, shopping, writing or whatever gives you a positive endpoint to your Monday that puts a lift in your step and jazzes your spirit. Mondays may even turn out to be one of your favorite days of the week. If not that, at least they’ll be more pleasant.

2. Get to work early.

Sleeping in, trying to grab the last few winks, throwing the alarm clock or jangling cellphone across the room won’t do anything to make your Mondays better. What may give you a leg up, however, is becoming an early riser — getting your legs out of bed a little earlier than usual. Go for a half-hour ahead of your normal wake time. That’s sufficient to help you gather your thoughts, prepare for the day, allow for unexpected traffic, weather or last-minute family details and get to work ready to go. Stopping for your favorite latte along the way is another reason you might want to get up earlier.

3. Go big.

Many employees put off the tough and difficult tasks until they’re smack against a deadline or the boss is banging on their door looking for answers. Another way to make Mondays better that seems counter-intuitive is to charge ahead and tackle something you know is important and demands your full attention. While it causes you to work a little harder than you probably want to first thing Monday morning, the sense of accomplishment and progress you’ll feel be getting to it is a huge boost to your self-esteem, self-confidence and overall well-being. Besides, the boss will likely take notice, and that’s always good for raising your work profile.

4. Prepare with good self-care.

If you’ve made a practice of partying until all hours from Friday night on, chances are you are still hung over or feeling the effects of such disdain for your well-being. You can turn this around by instituting good self-care. In addition to getting sufficient rest (forget the three hours of sleep; go for 8 hours), eating well-balanced meals (and no late-night snacking), cutting down on alcohol and curbing smoking, find other ways to relax, restore and rejuvenate. These include meditation, yoga or Pilates, walks in nature, listening to calming music, self-reflection and prayer. Don’t knock it if you haven’t tried it. Greeting Mondays with a healthy body-mind-spirit makes the day so much better.

5. Map out time chunks.

Instead of looking at your to-do list with a grim demeanor and a sinking feeling that you’ll never get it all done, try this: map out time chunks. For example, if you have a report that’s due tomorrow, allocate one to 1-1/2 hours or so to work on it today. If it’s something critical, move everything else aside until you get it done. Set aside a half hour to tend to emails at a scheduled time, not whenever they come in. If you must answer emails from your boss, give them a priority with an alert. The point is to arrange your day in time chunks. This provides a sense of order and a schedule you can easily follow.

6. Craft a plan.

For any project or task, your best approach is to craft a plan. How will you arrive at the result you’re looking for – or that someone else demands? What resources do you need? Will you need the assistance of others? Are some elements missing? How will these items affect timing or delivery? With well-crafted plans, you’ll boost your self-confidence, knowing that you’ve taken variables into consideration and have a workable approach to pursue.

7. Take mini-breaks.

You can’t go breakneck speed without a break, not unless you want to risk crashing to a dead stop along the way. Exhaustion, physical or mental, work stress, tension, irritability, anger, disappointment and other negative effects from working nonstop will take their toll. Ward them off by the simple and quick practice of taking mini breaks throughout the day. Walk to the water fountain on the next floor. Get up and stretch. Do isometric exercises. Close your eyes and meditate. Take the stairs to your next meeting instead of the elevator. Whenever possible, walk outside instead of within the building so you get some fresh air and a different perspective.

8. Go somewhere different for lunch.

Like having something to look forward to at the end of the workday is the idea of going somewhere different for lunch. If you always brown bag it at your desk, go to a park or somewhere in your work complex to eat. If you go out for lunch only on Wednesday or Friday, switch to Monday to give your first work week day a changeup. Not only will this brighten your day, it will make it speed by.

9. Skip coffee and go for a walk.

Coffee may be a workday staple, but it doesn’t have to be a boring routine you’re locked into. For one of those times you’re headed to the coffee room or vending machine, skip the brew and indulge yourself with a brisk 10-minute walk. Outside is best, but even a walk in the building will suffice. You’re getting up and moving, always good for mental stimulation and physical exercise.

10. Celebrate all the things you accomplish.

While you’re busy working on Mondays, be sure to take the time to celebrate all the things you accomplish today. It may seem like a trivial thing, but giving yourself credit for your hard work is important to your sense of completion, tending to your responsibilities, seeing the fruit of your labors, and making progress. It also helps make Mondays better. What better way to start the work week than with a string of accomplishments?

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Related articles:

10 Tips to Decrease Work Stress

5 Tips on How to Make Plans

Time-Saving Tips for Early Risers

How Do You Get Ready for the Day?

Self-Care: The Most Important Person to Take Care of Is You

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Stuck in a Rut? Tips on How to Break Free From Monotony

Photo by Mika Matin/Unsplash

When you’re stuck in a rut, everything seems to run along the same track. Nothing ever changes and you find yourself doing the same things day in and day out.

Some might argue there’s nothing worse than endless monotony, but there truly are more serious situations. Like chronic pain, a sudden illness, trauma, financial disaster, losing loved ones, getting fired and so on.

Compared to what you could be experiencing, being stuck in a rut isn’t all that bad – if you want to continue living a life of sameness. But most people want more out of life than that. Once you recognize the rut you’re in and know you want to change, that’s the first major hurdle. Here are some tips on how to break free from monotony.

Scrutinize your daily schedule.

Maybe you think you know your daily routine inside and out, but do you really know how much time you spend doing various tasks? Here’s where you put down on paper what you do and when from the time you get up until you go to bed. This means jotting down everything and assigning the time you spent doing it, whether it’s brushing your teeth for two minutes or taking the subway to work for 45 minutes.

What you’ll discover is that there’s a lot of time spent looking for things you might have misplaced, time spent frivolously on social media when you could be tending to a work assignment, backtracking to fix an error you made because you were in a hurry to finish, and other instances where your head either wasn’t into what you were doing or you just got bogged down in the details and lost the objective.

Add up the lost moments and you’ll find that there’s a lot of time you could be utilizing to better purpose.

Examine your rituals and make adjustments.

If you do the same thing every morning that you’ve done for the past year, is there a reason why you continue? Is it a ritual you do to get ready for the day that you find helps you or has this become a chore you dread?

Whether it’s deciding what to wear or making something to eat, maybe switching what you do or the order in which you do it will remove the element of boredom and monotony and contribute to a more positive outlook on the day ahead.

The same principle applies at work or school. If your first order of business is to open your desk and take out the files for the day’s work, maybe you talk with your supervisor or co-workers first about the today’s top projects. If there’s something hot or new, you want to be the first to know about it.

When you’re not afraid to look at your everyday rituals and make adjustments, the result will be a lightening of the load and adding an element of change to the day.

Prioritize tasks and delete unnecessary ones.

No one has just one thing to do on any given day. There’s always a multitude of tasks, chores, responsibilities and duties to tend to. No wonder you wind up frustrated and feeling stuck in a rut. How can anyone not feel this way when there’s so much to do and only 24 hours in the day?

Knowing that you can only work on one thing at a time, it’s important to pick out the one you intend to work on first. This requires prioritization of your tasks and it’s not always easy to do. There might be an important assignment that you know will take a long time and you’re reluctant to get started on it. On the other hand, you know you can dash off a few short tasks. It’s going to be a trade-off. Sometimes, the prudent course of action is to do some work on a longer task and then intersperse it with several shorter ones.

During your prioritization of tasks, when you come to some that are purely arbitrary, have no real deadline or have outlived their usefulness on your list, delete them. Cleaning up your to-do list will leave you feeling more in charge and less stuck in a rut.

Factor in some free time.

Since you’ve made some changes in your daily routine already and also prioritized your tasks, you’ve likely created some space in your schedule. Use this time to your advantage to do something that you enjoy.

This could be as simple and uncomplicated as going for coffee with a friend on a break or making a lunch date, taking a walk in the park after work and before heading on your commute home.

It may be more involved, such as researching a goal you’re interested in, connecting with friends to arrange a weekend activity, shopping for clothing and equipment for a hobby you want to begin.

The important thing to remember about free time is that it’s just that: free time. This means you use it for whatever you want. By allowing yourself to enjoy your free time, you’re making great strides to break free from monotony and getting out of being stuck in a rut.

If you need help, ask for it.

Sometimes you may be in over your head, swamped with projects and beset with impossible deadlines. This is not conducive to your well-being. You aren’t superhuman and cannot possibly tackle it all at once. You need help.

It may come as a shock to know that it’s OK to ask for help when you need it. Your supervisor won’t be surprised or shocked if you request assistance, an extended deadline or more resources. In fact, if he or she is, that means they haven’t been paying attention, or they may be getting pressured by their own higher-ups. In any case, when you ask for help, it’s a wake-up call. A good supervisor will accommodate in any way possible.

Once you’ve gotten the help, or the promise of it, this will alleviate some of the stress and tension of the overwhelming workload. Be sure you don’t take advantage of this assistance and dawdle on the projects or tasks. Work efficiently and make progress. That shows your boss you value his or her help and you’ve made good use of it.

It also reinforces your self-confidence and judgement to know that you’ve analyzed your situation and figured out where you need a helping hand.

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How to Be a Better Writer – Naturally

Photo by Dave Meier

No matter what you do for a living, sooner or later you’ll be called on to write a paper, proposal, query a customer or supplier, pen a letter to the editor (or the head of a company), post a review or write a comment on social media. You want to put your best words forward, but don’t really regard yourself as a writer.

You can remedy this. Learning how to become a better writer isn’t only for those with a natural affinity for the written word. Anyone can become a better writer. And they can do it naturally. Here’s how.

Read authors you like.

The simple fact that you can learn how to write better by reading the writing of authors you enjoy is a no-brainer. The flow, style, even the use of metaphors, similes, adjectives, verbs and adverbs doesn’t have to get in the way. If you like how it looks, sounds and makes you think or stimulates emotion, there’s something here you can take away.

Ernest Hemingway has long been one of my favorite authors, not for his lifestyle, but for his simplicity. He used simple words and short sentences. I never got lost in long paragraphs reading any of his classics. Whenever I got a paper back from one of my English professors with red lines through long sentences, I remembered Hemingway’s style. I shortened all my sentences and my writing – and my grades – improved accordingly.

Use the eraser and backspace and delete buttons freely.

I never worry what comes out on paper or the computer screen when I’m first sitting down to write. I just let it flow. The main point is to get it out, while the thoughts and emotions are tumbling out of my head.

Later, I go back through what I’ve written and make corrections easily with the delete and backspace buttons. I’m also old-school from the standpoint of printing out a draft and editing it with a pen. I call that my eraser. Sometimes it helps to see what you’ve written on an actual piece of paper.

Look for a lot of white space.

Whether you’re writing on the computer or for a document that will be printed in some form, be sure to employ a lot of white space. Go back to your favorite authors and see how they use white space on the page. That allows for easier transitions, breaking up long paragraphs and separating ideas.

It’s also a lot easier to follow when the subject matter is complex or requires a great deal of thought.

Adding more white space with the use of bullet points or numbered items is another way to present a cleaner and more readable document.

Ask a friend for feedback.

Even after you’ve written, revised and polished your work, it’s always good to have a fresh set of eyes take a look at it. You might be so close to what you’ve written that you’ve lost objectivity. That’s why a friend who has no stake in the game can often point out things you might have missed, or suggest additions that will make the piece better.

Be sure to set aside your pride and view whatever feedback you receive graciously, even if it hurts. The idea is to become a better writer, and this is a fairly painless way to do so. It’s much less painful than having your boss think less of you because you turned in something that’s poorly written.

Write with action verbs.

You want your writing to zing, not plod along. Another excellent way to polish your writing and keep readers interested is to use action verbs and present tense. Avoid using the past tense whenever possible – especially if you’re writing for business. If it’s a historical novel, take a look at some of the best-selling books in that genre. The best writers employ the present tense to make the characters and situations come alive.

As an example, which of these sentences has more zing?

Trembling, the young girl shuffles toward the panting dog that’s twice her size.
The young girl trembled and shuffled toward the panting dog that was twice her size.

Write what you know.

This last tip is a favorite of mine. Draw on your own experiences and write about them. This doesn’t necessarily mean that you need to write an autobiography or lay out your personal details for the world to see. What it does imply is that you tap into the emotions and lessons that your own life provides.

Say you’ve suffered a terrible trauma and it’s taking you a long time to get over it. The tips and strategies that you found helpful could very well prove inspirational to someone else. After a near-fatal train accident in my early 20s, the prospect of still being alive and having the opportunity to be a mother to my children kept – and keeps – me going. I know that life is so precious and can be cut brutally short. I strive to make the most of every minute.

I hope my writing demonstrates that joy of living. Yours can, too.

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8 Tips to Help Decision-Making

Photo by Ryan McGuire

Do you agonize over choices or waffle back and forth before finally settling on one? Even if you don’t think you have much difficulty arriving at a decision, everyone can always use a few pointers, right?

Here are some suggestions on how to make the decision-making process a little easier, less stressful, and a lot more satisfying.

Get organized

To get started, you need a clean and clear space. A cluttered desk, sloppy workspace or no space to sit comfortably do not help you do anything productive – least of all make an important decision.

Take the time to put things where they should go, wipe up spills, toss out unused and unwanted items or trash, and for the files and materials you will need, arrange them neatly on your desk or work area.

If the project or task that requires your decision involves specific files, folders, artwork, renderings or other items, keep them front and center.

Eliminate distractions

When it’s time to think about a decision, you can’t afford any distractions. Simple tips to eliminate them include:

Turn off your cell phone or let it go to voicemail.
If you’re in a physical office with a door, close the door.
Turn off email notification sounds on your computer.
Better yet, get out of your email client for the time being.
Let co-workers and your boss know you’re working on a project and are trying to concentrate. (It helps if this is something you’re on deadline to do, as the boss will likely understand.)
Avoid the tendency to doodle, no surfing the Internet to kill time or game-playing just because you think you can.

Clear your mind

Now it’s time to get down to the business at hand. In order to begin the process of decision-making, it’s necessary to clear your mind. This is often one of the hardest things for people to do, especially in today’s non-stop world.

Since it’s next to impossible to completely wipe out extraneous thoughts, the best way to deal with them is to acknowledge their presence and allow them to go away on their own.

You need a bit of time for all the “noise” in your head to die down, so don’t be in a rush. Gradually, your mind will quiet and your thoughts can become better focused.

Focus on the goal

Speaking of focus, once you’ve cleared your mind it’s the right time to focus on the goal. What do you hope to achieve? What’s your optimum outcome? Are you trying to solve a problem, brainstorm ideas, come up with a creative approach, make a tough choice involving conflicting ideas or options?

Knowing what you want to achieve as an outcome will help you in selecting various avenues and possibilities to consider.

Analyze the pros and cons

The things that come to mind will each have plusses and minuses that you’ll need to take into account. To get through this part of the decision-making process involves the ability to envision what might happen if you choose option A over option B or C, and so on.

Really take the time to think this through. Jot down into columns what the potential outcomes or ramifications for each choice might be. When you can look at these pros and cons on paper, the decision you need to make will be easier, if not obvious.

Sometimes, however, the decision you make will need to be the lesser of two negatives. Always strive to select the choice with the most positive outcome.

Finalize the approach

By now you’ve probably narrowed down your choices and selected the one that you think will serve your needs and help you arrive at the goal you intend.

You’re not done yet.

This is the time to fine-tune your approach, adding the various elements that will make it stand out and shine. You want it to be the best you can do, to reflect your strengths and talents and the benefit of your experience.

It’s possible that you’ll want to make use of one or more facets of other approaches or solutions you were considering. If it helps solidify your ultimate choice or gives it a better chance of success, by all means add it to your approach.

Factor in follow-up

Once you zero in on your decision, the final step before taking action on it is to spend some time figuring out what you’ll need in the form of follow-up.

Will reports help determine the success or failure of your decision? How will the choice you make affect others in the workplace? What benchmarks are important to achieve in order for the decision to be considered effective, valuable, repeatable or industry-first?

Follow-up is one aspect of decision-making that many overlook; yet it is critical to the success of any major decision.

Make the choice

This is the final stretch in decision-making: actually making the choice and beginning to take action. There’s no turning back now. If you’ve gone through the process in a thoughtful and purposeful manner, the decision you make now reflects your attention to detail, your creativity and vision.

Go ahead. Make the choice. And feel good about your decision.

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Why I Hate Clutter

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If you’re like me, sometimes it’s hard to get your head in the game. The deadline’s looming, you’ve got a sore back from doing too much over the weekend, you had to skip breakfast because you slept in, and now you can’t seem to get started. Looking over your desk or workspace, all you see is clutter.

It’s enough to make you want to turn off the computer, get up and walk out, right?

For me, clutter is a big four-letter word. I just can’t stand to come to work, all ready to go (or not) and be confronted with a pile of disorganized papers, mail someone dumped in the middle of the desk instead of the inbox tray, pens that found their way into corners, empty paper ream wrappers and so on.

I think to myself that this is a big waste of time – but I can’t help myself. I have to tidy up before I do anything else.

Most of all, however, I’m angry with myself that I didn’t take the time before I left the office yesterday to do what I normally do: clean up my workspace.

In reality, it only takes a few minutes to do the job properly. The caveat is, of course, that it’s done regularly. It kind of defeats the purpose if the clean-up task is left undone for a solid week. That just results in a massive job that takes time away from more productive or enjoyable pursuits.

Here, in no particular order, are the reasons I hate clutter. Maybe some of them resonate with you.

Clutter makes me look disorganized.
The boss doesn’t take too kindly to a messy workspace.
It takes much too long to find what I’m looking for, especially when I need it quickly.
I can’t think clearly when I’m surrounded by clutter.
If it’s a leftover food container or latte, there’s a smell I have to deal with in addition to the mess left behind.
Ever have a problem with ants from something sticky or sweet that didn’t get cleaned up? I have. And I hate bugs even more than clutter.
The messier my desk looks, the worse I feel.
I think clutter is contagious. It often seems like my co-workers don’t tend to their mess if I don’t keep my workspace clean.
When I’m surrounded by clutter, I feel completely unmotivated to get anything done.
Clutter reminds me that I need to do a better job managing my time – so there’s enough time to take care of this annoying, but necessary, daily task.

Change Your Habits, Change Your Life

I’m a big fan of Gretchen Rubin and I’ve gotten a lot of inspiration from her tips on how to change your habits to live a healthier life.

I’ve also read books and blog posts, and watched how-to videos and presentations on time management, simplifying your life, prioritizing goals and how to become successful in everything you do. I think I’ve done my research.

What I’ve learned is that not only is cleanliness next to Godliness, the sign of an orderly mind and a good habit to practice, it also feels good to get rid of all that clutter.

It really is possible to change your habits and change your life.

Now, what happened to my to-do list? It was just here somewhere…

What irks you most about clutter? More important, what tactics do you use to deal with it?

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How to Deal With Insidious Office Gossip

Photo by Ryan McGuire

You’ve heard the whispers, caught the sly glances cast your way, felt the cool brushoff from co-workers and people you thought were your friends. No matter how connected and well-liked you think you are, you’re not immune to being the target of gossip.

While it can seem harmless, gossip can also ruin your career, seriously damage relationships and crush your self-esteem. So, it’s never something to take lightly. How do you deal with insidious office gossip? Here are some suggestions.

Don’t Repeat It

You can’t stop other people from spreading gossip, but you can stop yourself from repeating it. This means you don’t repeat it in any form whatsoever, not in person, over the phone, in an email or text or any kind of written communication. Repeating gossip reinforces what may very well be bad information, lending credence or some air of authority to baseless, harmful words.

Never Encourage It

When you ask for more details, nod in agreement, look interested and keep the conversation going with the gossiper, that’s just giving the person the green light to keep spreading such tales. Even if the tidbit might give you some kind of leverage over the person gossiped about, it’s very bad form to be part of this tangle of negativity by subtly or overtly encouraging the gossip to continue.

Change the Subject

Suppose you have coffee with some co-workers before heading into work or dashing off to your desk. In the middle of exchanging pleasantries, talking about the great game your child had yesterday, making plans for lunch or after work, one of your co-workers says with a hushed voice, “Did you hear that Marsha (your boss) is having an affair with Dave (her boss)?”

Instead of immediately requesting details, the best course of action here is to change the subject. Tell your gossiping co-worker that you have to go, you’ve got a project that’s due, you forgot something in your car, or something else. Without an audience, the gossiper will have no one to dish to. And you’ve helped possibly halt the transmission of office gossip – at least with you and for now.

Don’t Make Time for It

It’s not always non-stop work at the office. There are periods of downtime as well. It could be during a coffee break or lunch or walking from one meeting to the next, in the car on the way to an office function or on the phone chatting when you have a minute. It’s during such times that gossip can be inserted as a way to shake things up, keep work interesting or attempt to garner support for someone with an ulterior motive.

You, however, have the power to not be a part of this. All you need to do is not make time for it. When you refuse to participate, the gossiper can’t draw you in. Use whatever statement or action works best for you, but just don’t allow yourself to be swept up in the gossip.

Don’t Confuse Gossip with News – It Isn’t

Most gossipers have a great lead, as if what they’re about to say carries the importance and timeliness of news. You’ll know fairly quickly if what comes after the headline – or even the headline itself – is legitimate news or something else, like gossip.

While the person spreading the gossip wants you to believe and join in the gossip trail, you know instinctively that this is not good for anyone. It won’t help you in your dealings at work, won’t elevate you in the eyes of others (who trusts a gossiper, anyway?), and may very well come back to bite you.

Again, use your most effective tactics here to get away from the gossiper, but never confuse gossip with real news.

Think How You’d Feel

If you want to know the effects of gossip, put yourself in the shoes of the person being gossiped about. Think how you’d feel if everyone was saying these awful things about you. That sick feeling in the pit of your stomach, knowing that others are spreading gossip about you? Multiply that by 10 and it won’t even come close to the damage insidious office gossip can create.

Watch What You Say

If you start a conversation with “You can’t tell anyone…”, it’s almost guaranteed they will as soon as they’re out of your sight. For this reason, watch what you say to others. Before you say anything, think about why you’re saying it, what purpose your words have and what the effect may be on whoever hears them.

Will your comments be taken as literal, fact, rumor or innuendo? Is this something that you really need to say? Suppose you are behind on a project and need help to get it in on time. Ask for help, but don’t blame your shortcomings on someone else on your team, sabotaging them behind their back. Rally those whom you know you can count on, especially people whom you’ve helped in similar circumstances.

Confront the Gossiper One-on-One

When you’ve heard negative office gossip and especially if you are in a position of authority, the best way to stop it in its tracks is to confront the gossiper directly. Do so in a private location where no one else will hear the discussion – and seek to spread even more gossip about the goings on.

Let the gossiper know that what he or she is doing is harmful to others, and can result in disciplinary action or other negative consequences. While the gossiper may have thought their actions harmless, reminding them that gossip is anything but may be enough to quell it.

Model the Best Behavior

If you’re the boss, the leader of a team, or just one of the employees who contributes to the overall company’s success, you can make a difference when it comes to dealing with office gossip. How you do this is to model the kind of behavior that’s proactive, positive and uplifting.

This is called leading by example and is something that every employee can do. By showing through your words and actions at all times what is acceptable behavior, you will be serving as a role model for others.

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How Your Memory Suffers with Poor REM Sleep

Photo by Jordan Whitt

Do you find yourself yawning during the day? Are you tired, listless and can’t seem to focus on the task at hand? Is it difficult to remember things – like what you have on your to-do list, what you did an hour ago, the promises you made yesterday?

You could be suffering from the effects of poor sleep.

Thanks to a study published in Science by researchers at the Douglas Mental Health University Institute at McGill University, and the University of Bern in Switzerland, there’s new awareness that rapid eye movement sleep, or REM, plays a direct role in the formation of memory.

REM sleep, also called dream sleeping, is actually the fourth and final stage of sleep. This sleep stage is characterized by rapid eye movement back, shallow breathing, heart rate and blood pressure increase, and paralysis of the legs and arms.

Although scientists already knew that the brain stores newly acquired information into different types of memories. These are spatial or emotional memories. After they are stored, they are consolidated or integrated.

But how this brain function performs has remained a mystery until the researchers proved, using optogenetics, that REM sleep is critical for the normal spatial memory formation in mice. Optogenetics is a recently developed technology that helps scientists to precisely target a population of neurons and control its activity by light.

REM sleep has long been considered a critical sleep component in all mammals, not just humans. Poor sleep quality is also becoming increasingly associated with onset of brain diseases such as Alzheimer’s and Parkinson’s.

The results from this study suggest that disrupted REM sleep may be a direct contributor to the kind of memory impairment that those with Alzheimer’s disease exhibit.

But disrupted REM sleep isn’t good for anyone, not in the short- or the long-term.

How to Ensure Good REM Sleep

If disrupted REM sleep is wreaking havoc with your memory, there are some things you can do to ensure you get back to having a good night of REM sleep.

Avoid alcohol and caffeinated beverages – particularly in the hours just before you head off to bed. While alcohol may make you drowsy, it interferes with REM sleep. Caffeine, meanwhile, negatively affects REM sleep. So drink that latte earlier in the day.

Sleep on a comfortable mattress that is supportive of your body.

Watch out for taking certain medications, including decongestants and diet pills, because they also have a negative effect on REM sleep.

Medications taken to promote sleep, both prescription and over-the-counter medicine, work to suppress REM sleep.

Cigarette smoking is also counter-productive to a good REM sleep. That’s because nicotine withdrawal wakes the sleeper prematurely, thus disrupting adequate REM sleep.

Maintain a comfortable sleeping environment. If the room where you sleep is too hot or too cold, it will interfere with your ability to fall asleep and stay asleep. That’s because the body loses its ability to regulate temperature during REM sleep. So, if you wake up because you’re shivering or in a sweat, your REM sleep is disrupted. It may be a while before you fall back asleep, and your REM sleep may not be enough.

Keep a regular sleep schedule. Retire for the night at a consistent time and wake up at the same time each morning. When you maintain a regular sleep schedule, you’ll be giving yourself more opportunity to cycle between the various sleep stages and experience longer REM sleep later in the night.

Get rid of all distractions in the bedroom. Light from electronic devices, such as smartphones, tablets, television and computers stimulates the brain, cuts down on the production of melatonin that encourages REM sleep, and can mess up your body clock. Technology is a huge culprit in sleep-deprived individuals.

Exercise at least 20 to 30 minutes daily – but do it 5 or 6 hours before you’re ready to go to sleep. Daily exercise has been proven to both help you sleep and allow you to stay in REM sleep longer.

If you try these techniques and still have a problem getting adequate REM sleep, a visit to your doctor might be in order. There could be an underlying medical condition that needs attention. For most people, however, understanding the various stages of sleep and the things that typically interfere with REM sleep, and taking proactive steps to counter them usually works.

Now, go ahead and get some good ZZZZs.

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10 Biggest Daily Work Time-Wasters

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There are only so many hours in the day to get things done. Knowing this, sometimes does it seem like you’re constantly chasing down the clock, scrambling last-minute to finalize projects, gather your thoughts and make it home in one piece?
Could it be that you’re wasting precious time doing things that are unnecessary, low priority, out of sequence or simply the wrong things at the wrong time?

Here’s a look at some of the biggest daily wastes of time at work. See if you recognize your time-wasters among them.

Time-Waster #1: Checking texts and tweets

If you can’t bear to miss what could be important texts and tweets, you’re likely guilty of FOMO (fear of missing out). In reality, most of the instant messages, texts and tweets can wait for later. It’s all too easy to become hooked on checking, replying and checking again cycle. No wonder you can’t get anything done at work, home, school or elsewhere.

What to do: Only check texts and tweets on a pre-determined schedule. And don’t make that too often or you’ll defeat the purpose.

Time-Waster #2: Addicted to email

Email is a necessary part of doing business. It’s also the bane of productivity at the office, home business, on the road and so on. If you always have your email client open and notifications pop up on the taskbar or chime to let you know another email’s arrived, you’re engaging in highly unproductive behavior. Not only are you inclined to rush to that incoming email to see what it’s about, you’re also taking your concentration away from the task you’re engaged in.

That’s not conducive to good work habits. And it won’t win you any points with the boss – unless, of course, the email is an urgent one from your superior.

What to do: Set specific times to check emails, say at 9:00 a.m., Noon, and 3:00 p.m. Don’t be tempted to interrupt your schedule to peek. That’s defeating the purpose.

Time-Waster #3: Multitasking

You’re not a superpower. That means you don’t have the ability to perform multiple tasks simultaneously. Somehow, however, you’ve come to believe that you’re really good at juggling several things at once.

You’re not.

What to do: Prioritize your day, setting a specific time to accomplish each task. Work to complete one before beginning another. By focusing on one task at a time, you’ll train yourself to finish it in the allotted time. You’ll probably do a better job at it as well.

Time-Waster #4: Reacting, not acting

How much of your day is spent reacting to something others foist on you, interrupt you with or feel you have to comment about? If you’re always reacting, that robs you of time you could better spend taking action.

What to do: While you can’t stop all interruptions, you can figure out how to deal with them more effectively. Don’t answer the phone when you’re in the middle of a project. Let it go to voicemail. If someone asks you to help them, say you’ll be glad to when you’re finished with what you’re doing.

Time-Waster #5: Doing personal stuff

Everyone does it. That doesn’t mean tending to personal stuff when you’re supposed to be working isn’t a huge time suck. Hoping you can post to your social media or sneak some errands in before your boss notices is not the best strategy. And you’re more likely to extend the time than cut it short.

What to do: Use your lunch break to take care of personal matters, such as updating social media, gabbing with friends, etc. Let others know they can reach you during this time, not when you’re working.

Time-Waster #6: Endless surfing the Web

The Internet is a wonderful resource, but it’s also the perfect venue for wasting time. Not only can you get lost by following different links, the temptation to endlessly surf the Web is almost irresistible.

What to do: Here is a case where you really need to set limits. If you can’t engage in a quick peek when you’re researching something for work, set your surfing aside and indulge in it during lunch break or after work. At least finish what you’re working on now. Otherwise, the end of the day will arrive and you’ll have wasted it.

Time-Waster #7: Looking for things

Where did that report go? You know it was just here, but you can’t seem to find it in the pile on your desk. If your work area – or the area where you do work – is cluttered, scattered and messy, you are wasting time you can’t afford.

What to do: Spend 10 minutes at the end of the day to clear your desk. File what needs to be kept. Recycle or shred documents no longer needed. Make your workspace neat and tidy. This will add to your efficiency tomorrow and cut down on wasted time.

Time-Waster #8: Little breaks that go on forever

Stretching a coffee break into longer than necessary is another common time-wasting practice. That smoke you just have to have (even though you’ve promised yourself you’d quit) seems to take you away from the job far more often than it should. These constant little breaks are adding up to a lot of lost productivity. Not good.

What to do: While mini-breaks, as in, looking away from the computer or getting up to walk around every 15 minutes, are good, heading out for too many breaks is counter-productive. Cut them to mid-morning, lunch and mid-afternoon and you’ll find you’ve gained back some of that time you lost.

Time-Waster #9: Meetings that go nowhere

Who doesn’t hate unproductive meetings? The fact is that many meetings lack a solid agenda, meander without ever accomplishing their goal, degenerate into argument or reach no consensus.

What to do: Distribute an agenda prior to the meeting (if you’re the one calling it). If you’re an attendee/participant, encourage others to stick to the agenda. Most important, if a meeting isn’t necessary, elicit ideas and input another way, perhaps via email.

Time-Waster #10: Nonproductive in-between time

Your workday isn’t all alone-time at your desk. It’s comprised of meetings and phone calls and time in-between meetings. These windows of 15-30 minutes are often completely wasted.

What to do: Instead of doodling at your desk, using the time to check social media, emails and engage in other time-wasters, try to schedule meetings back-to-back. The time you save can then be grouped into a single block of time, possibly later in the day. That allows you uninterrupted time to actually get something done.

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Can You Name Your Top 5 Goals?

Chances are you want a lot more out of life. And you’re well aware that success requires ongoing effort, a plan and willingness to do what it takes.

So, why are you floundering? Or are you just confused, unclear or unmotivated?

When the thought occurs to you that you’re not where you want to be, the next question to ask yourself is, “What are my goals?”

This basic self-query is essential to achieving anything in life, whether it’s success in business or career, at home, school, in relationships, and in finding happiness and purpose.

Goals are the key.

With this in mind, can you name your top five?

If not, all is not lost. Here’s help to get you back on track.

What All Good Goals Have in Common

Goals are as plentiful as grains of sand on a beach. They’re also as unique. Your goal for achieving success at work is different from mine, from that of your friend and co-worker, the neighbor across the street, your best pal in high school.

Yet good goals have a few characteristics in common:

They’re meaningful, highly desirable to the individual.
They can be separated into smaller, specific goals for different parts of your life (such as career, relationships, health, self-fulfillment, hobbies, etc.).
They’re realistic.
They’re achievable.
They generate inner excitement.
They spark enthusiasm and drive to achieve them.

How to Understand What Really Matters

Everyone’s heard the story about the patient who learns she has only six months to live. What will she do with that remaining time? A lot gets clarified in a hurry when time is short.

Translate that to your situation – and that means putting yourself in the life and death scenario. Think about the people and dreams that are most important to you. Are you making progress toward doing what makes you most happy and fulfilled?

Suppose you always thought that having $100,000 in the bank would be a sign of success, that this was a worthwhile goal. Is the bank statement showing you’ve got $100,000 in your account a manifestation of what you believe is truly important in life?

Will it sustain you and bring you comfort over the next 180 days?

Granted, it’s painful to envision the end of your life. Yet this exercise may help you drill down to the essence of your values and beliefs. It may be easier to strip away the nonessential and hone in on goals that really do make a difference.

These will be the goals that are meaningful, can be broken into workable parts, are realistic, achievable, exciting and motivating.

Step-by-step Process to Achieving Goals

After you’ve completed your self-awareness analysis and gotten to the crux of what means most to you, you’re ready to begin work on goals.

Specifically, this is an eight-step process to achieving goals:

Identify goals. Remember the various aspects of your life that matter? Take the time to write down goals that affect your career, attitude, health, relationships, financials and more.

Prioritize goals. Assign a number to each, from most- to least-important. Do this for each category.

Create sub-goals. While you have already identified primary goals, each of these need to have sub-goals that you create. A sub-goal is a goal that must be achieved before you can succeed in attaining the primary goal.

Develop intermediate goals. Take each goal category and list what you feel you need to achieve in several timeframes: a month, six months, one year, five years and 10 years. Make these intermediate goals specific. Write them down.

Do a present status assessment. Next, figure out where you are today relative to your goals. If you find that you’re far short of where you need to be, consider what you need to do to either change your circumstances or reconstruct your goals. This isn’t giving up on your goals. It’s revising them to acknowledge the constraints you’re experiencing while still giving you the opportunity to achieve them.

Get used to achieving goals. You want to become familiar enough and comfortable with attaining goals. Once you succeed, instead of considering that you’re done, revise the goal again to the next level up. As you gain more self-confidence with continued goal achievement, you will experience continued growth.

See yourself being successful. A crucial part of goal setting and achievement is actually visualizing yourself a success. Engage in a little daydreaming here to see how that success looks, sounds and feels.

Set a timeline and plan. Having gone through steps one through eight, you’re not done yet. Now it’s time to put down a timeline and a specific plan in order to achieve each of your goals.

The more you go through this process, the easier it will become. After a while, it’s going to become second-nature. Instead of struggling to figure out where you’re going from here or not knowing what really matters, you’ll have an instinctive blueprint.

You may not end up with five top goals. You may have only three, or you could have 10. The number isn’t important. What matters is how these goals help you to live a vibrant and purposeful life.

If they don’t, are they really that important after all?

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Take the long way to the next meeting.

Sip a full glass of water.

Cup your eyes.

Gaze at nature wallpaper.

Pick a bouquet.

Daydream.

Go for a brisk walk.

Light a scented candle.

Indulge in a leisurely bath.

Limber up with a few stretches.

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