Wellbeing

SMART goals
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SMART Goals for Health and Wellness
SMART Goals for Health and Wellness 1200 675 Mika

Life gets in the way, and we fail to take care of ourselves. Excuses pile up until we can no longer see ahead of them. Somethings else is always vying for our attention. Developing SMART healthy habits that positively affect the body, mind, and soul are the basics of setting wellness goals. Instead of narrow focus points such as weight loss or dieting, people are developing plans to improve their whole-body wellbeing.  

That is where SMART goals come in and are essential to leading a healthy lifestyle. They are a solid game plan for meeting our desired results.

SMART?

The term was first proposed in 1981, by George T. Doran introduced SMART goals in his paper, “There’s a SMART Way to Write Management’s Goals and Objectives.” The SMART criteria aimed to boost the chances of achieving goals.  Goals that follow the SMART criteria can help you determine exactly what you want to accomplish. When your goals are more focused, you are more likely to achieve success efficiently.

What does SMART mean?

SMART  is an acronym that stands for: Specific – Measurable – Attainable – Relevant –  Time-Based. SMART is a practical goal-setting framework utilized to assist people in creating specific and achievable goals. In order to increase your likelihood of success, SMART goals are your best friend.

Specific

The goal should be easy to understand and significant to your life. This is where the 5 W’s come in handy: who, what, when, where, why.  Answering each question will help you develop specific goals that inspire you to change for good. You’ll be on the right path to greatness.

Measurable

Having smaller milestones to track progress is instrumental in reaching your desired results.  Why?  You’ll actually be motivated to push on instead of losing fuel amid the journey. For example, 30 minutes every day is a specific amount of time that can be easily measured. 

Attainable

Let’s face it: Setting unrealistic goals is a disaster in the making. The goal must be achievable and only requires a small time commitment.

Relevant

You should make sure your goals are related to your long-term aspirations. Ask yourself, does this goal align with my core goals?

Time-Based

Each one of your goals must have a timeline to keep you accountable. Without the time-bound aspect of SMART, there would be close to zero sense of urgency. As time goes on, you might even forget your goal altogether.

SMART Goals for Health and Wellness

Wellness comes in several forms, and we might want/need to set goals to address each. Let’s take a look at different aspects of our daily lives that may benefit from goal-setting and some sample goals.

Physical –

  • Schedule 30 minutes of exercise at least five days per week.
  • Every time it is realistic, take the stairs rather than use an elevator or escalator.

Mental/Emotional

  • When you are talking to people, listen before you react. To listen well, take a breath before you speak.
  • Give 15 minutes each day to sit silently and center my attention on my breath.

Financial

  • I want to save $1000 by the end of the year so I will save $40 each paycheck.
  • I want to spend $500 on Christmas gifts this year so I will save $10 per week.

Nutritional

  • Eat at least one cup of leafy greens during one meal every day.
  • Cut back on carbs by only eating 25 net carbs per day for one month.

Personal

  • Sleep at least seven hours per night for five nights per week.
  • Improve cognitive function by doing one crossword puzzle each day.
  • Tidying up your workspace before you leave at the end of the day.

Social

  • Join a book club and go each month.
  • Go out for lunch with someone at work at least once per week.

Here is a great example sample of a complete SMART goal:

GOAL: Face Your Emotions: 

I hope to allow myself to experience all of my positive and negative emotions for two weeks. I’ll do this by journaling for 5 minutes each day about how I’m feeling.

  • Specific: You will write in a journal for 5 minutes every day.
  • Measurable: Track your journal entries to see if you’re writing daily.
  • Attainable: 5 minutes is a short amount of time you can easily find in your day.
  • Relevant: This is relevant to health and wellness because it allows you to process your emotions healthily.
  • Time-based: You should do this every day for two whole weeks.

Ready to start help yourself or your team plan their goals, check out our offerings here. Goomi Group empowers organizations with innovative wellness experiences to enhance and support employees globally.  We do this by providing services in the 6 pillars of health mentioned above. View our catalog here. 

 

 

Stress Fighting Foods
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Eat Your Stress Away – Stress Fighting Foods
Eat Your Stress Away – Stress Fighting Foods 1200 675 Goomi

When you’re stressed out, the foods that you’re eating are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution. 

When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. This is where stress fighting foods come into play.

Stress Fighting Foods

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.

Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress fighting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.

Some of the best stress-fighting foods include:

  • Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. Consuming regular portions of avocado might help with anxiety due to its vitamin B content. Research has linked B-vitamin-rich foods to reduced symptoms and lower feelings of anxiety. However, be careful with portion control when eating avocado, as it is high in fat.
  • Blueberries – Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
  • Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you’re feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother but Chamomile has flavonoids, which are antioxidants that might have anti-anxiety properties.
  • Matcha Tea – This vibrant green tea powder is popular among health enthusiasts because it’s rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties. Matcha is a better source of this amino acid than other types of green tea, as it’s made from green tea leaves grown in shade. This process increases its content of certain compounds, including L-theanine.
  • Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you’re stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonoids and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.
  • Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
  • Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
  • Nuts – Research has linked zinc deficiency to anxiety. A 1-ounce portion of raw cashews has 1.6 milligrams of zinc, which is about 14% to 20% of the recommended amount of zinc for adults. Some evidence suggests that magnesium also helps improve mood and anxiety symptoms. Chia seeds and pumpkin seeds are sources of magnesium.19
  • Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. A study published in 2018 found that college students felt calmer, happier, and more energetic when they ate more vegetables.

Putting Together Your Diet Plan

Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

Having stress-busting snacks at your grasp can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.

In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.

Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.  And remember, the next time you are stressed, turn to healthy foods to help you distress! 

Food is indeed that powerful! Want to info on how food boost your mood?  Check out our many nutritional educational seminars here.

Movement and mood
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The Power of Movement on Your Mood
The Power of Movement on Your Mood 1200 675 Goomi

Whether taking a brisk walk outside or participating in a high-energy cycling class, movement has a powerful, positive impact on our mood and our overall well being! 

The influence of movement on mental, physical, and emotional well-being has been proven to be significant. Exercise has the power to decrease stress, anxiety, and depression, while enhancing creativity, cognitive function and memory. Physical activity has been shown to have a profound impact on our overall well-being. In fact, a study from the University of S. Australia found that, “Exercise can be more impactful than medication.  Check out the short video on their study. 

Engaging in regular exercise not only helps to your mood but also plays a vital role in boosting cognitive function and memory. When we move our bodies, we release “feel-good” hormones, which are called endorphins.  This leads to increased energy levels and better mood.   

Movement in any form, can help in reducing the levels of the stress hormone, cortisol, in our bodies, thus promoting regulated weight levels, a sense of relaxation and state of overall calmness. Incorporating movement into our daily routine, whether it’s through a brisk walk, stretching session, or a workout at the gym, we are not only benefiting our physical health but also prioritizing our mental and emotional well-being.

The next time you’re feeling overwhelmed or stressed, consider taking a moment, hour or more to engage in some form of physical activity. Your mind and body will thank you for it, and you’ll experience the positive effects that movement can have on your mental, physical, and emotional health.

Here is a short list of ways that you can move your body: 

  • Walking 
  • Jogging 
  • Running 
  • Sprinting 
  • Biking 
  • Swimming 
  • Dancing 
  • Pilates 
  • Boxing 
  • Kickboxing 
  • Skiing 
  • Skating 
  • Group Fitness Class 
  • Weightlifting
  • Band-training 
  • Bodyweight exercises 
  • Hiking 
  • Canoeing 

There are so many more but the important thing is to find exercise that you enjoy and do it more often!  Trying different activities with friends and family will make movement more fun and engaging.  Deep breathing exercises, tapping, journaling, and meditating are other great practices to include in your daily routine! Need more ideas?  Check out Goomi’s other services.

Keep moving and being mindful, it’s good for your mind and body! – Bernai Holman of GoStrong Fitness & Goomi Group

Mental Health Strategies
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Mental Health Strategies for the Hybrid Workplace
Mental Health Strategies for the Hybrid Workplace 1200 675 Goomi

As humans, we’re social animals; most of us crave daily interaction.  Connecting with others on a physical and emotional level can improve our health and overall well-being. In the office, we get that social interaction and a joint sense of purpose. But it’s different when we work remotely.

For the most part when we work remotely, work becomes transactional. We join virtual meetings, tackle the agenda, and quickly move on to the next task, usually with minimal breaks. We’re not having the casual, day-to-day interactions that occur naturally in an office environment—like a quick chat by the coffee machine or a spontaneous lunch outing. This is, in part, why remote and to an extent hybrid working is fueling loneliness, stress, and other mental health concerns.

If you’re adapting the hybrid work model for your organization, you’ll need to be intentional about creating space for the human as well as the business. 

A Quick Look into Hybrid Workplace

Employees today consider their personal lives and their jobs to be equal priorities. So, they’re often unwilling to compromise one for the other. That’s why 63% of high-performing companies have adopted the hybrid workplace model.

A hybrid model gives employees the flexibility they need to balance work and life responsibilities. And if the numbers are anything to go by, hybrid workers are more focused, happier, and productive. In fact, they’re constantly more engaged than their onsite counterparts, which correlate to higher performance and productivity.

However, the hybrid setup also introduces new challenges, particularly to employee well-being. Research shows that those working remotely or in hybrid roles reported feeling more stress and anger than their colleagues who work onsite full-time. Meaning that it can take a toll on their mental well-being.

What Are the Challenges of Hybrid Workplaces?

Most employees cite loneliness as the biggest struggle with working remotely. Without spontaneous interactions, they tend to feel isolated, disconnected from their team, and less integrated with the company culture. As face time dwindles, screen time grows, increasing the sense of separation even more. 

Hybrid working blurs the lines between work and home life, leading to employees feeling like they’re always ‘on,’ which can potentially lead to burnout. Stress might also come from managing different work expectations and environments or from feeling that one must perform at higher levels to prove that their work-from-home days are productive.

It’s also not uncommon for employees to feel pressured to always be available online, even after a full day’s work. Sometimes, they want to prove that they aren’t taking advantage of working from home. Other times, it might be due to the anxiety around proximity bias, which is the tendency of people to favor the ideas of those physically closest at hand.  

How You Can Help

Most people believe it’s now the employer’s duty to encourage well-being in the workplace. A majority of employees think that employers should do more to address the mental needs of their workforce. 

Thankfully, there are many things you can do to help create a supportive environment that prioritizes mental health. Here are a few ways: 

Help Them Live their Best Lives with Their Definition of Balance

One of the most common misconceptions leaders have about hybrid work is that employees want to mix their personal and work lives during the day. But surprisingly, about 50% want to work within a specific time frame and do other activities before or after work. 

This matters because when your team is not working the way they prefer – meaning if they prefer to mix, but the work requires them to split (and vice versa) – they’re less engaged, more likely to report burnout, and more likely to be actively searching for a new job. So, you need to understand what your employees want before you develop a solution. Otherwise, productivity and mental health are both at risk.

Integrate a Digital Wellness Platform 

Your team might work remotely, but this does not mean they always have time for a healthy break. As an employer, it might help to integrate a wellness program into your company culture. The good thing about these programs is that they can be offered to accommodate hybrid teams wherever they are located. They also offer a broad set of corporate wellness classes and services to match the diverse needs of your employees. This means your team can access educational seminars, meditation, cardio fitness, cooking, dance,, yoga,, health fairs, massages, and so much more with a click of a button. 

Ensure Your Employees Feel Cared For

You may feel as though your company cares about your employees, but that does not matter if your employees feel like you don’t. If your well-being strategy is centered around programs that only a few people use, it means there’s a disconnect between your company’s efforts and your employees’ actual needs or perceptions. To bridge this gap, survey and communicate with your employees to learn what it is they want from a wellness in the workplace program.

Make Good Use of the Physical Time

The attraction of  the hybrid work model is that it allows teams to come to the office occasionally. Make the most of the physical time you share. Don’t make it all about meetings—also  carve out some time for the team. The one-on-ones need to be intentional. 

Fitness and Wellness Programs at Goomi

The most important thing you need to remember about culture is that it’s not about location. It’s about the people. When your team feels heard, respected, valued, and supported, regardless  of their location, when trust exists, the result will be a culture in which every employee thrives. 

May is Mental Health Awareness Month—a perfect time to focus on enhancing well-being in your workplace. You can partner with Goomi for a variety of fitness and wellness programs. Our programs are carefully tailored to meet the unique needs of your company’s employees, community, and culture. 

Don’t let another month pass without taking action. Contact us today to set up a wellness program that fosters a healthier, more productive workplace environment. Your team deserves the best, and Goomi is here to deliver just that. Let’s make mental health a priority this May and beyond with Goomi.

  • Sharon Brandwein
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Corporate Wellness Programs Are Useless? Not So Fast…
Corporate Wellness Programs Are Useless? Not So Fast… 1200 675 Sharon Brandwein

In an article published just over a year ago, author Jessica Stillman explored a recent study that seemingly showed corporate wellness programs were a “massive waste of money.” Her words, not ours.

The study Stillman referred to was one conducted by Katherine Baicker from the University of Chicago and Harvard’s Zirui Song. The study itself was a randomized trial of a workplace wellness program implemented by BJ’s Wholesale Club stores. 

The Study:

Researchers randomly assigned employees from approximately 30 BJ’s Wholesale Club stores to participate in the company’s corporate wellness program-or not and subsequently tracked them for 3 years. Implemented by registered dietitians, the company’s corporate wellness program included modules on physical activity, nutrition, and stress management. 

At the end of the 3-year study, researchers found that while employees at the treatment work sites had better self-reported health behaviors and a higher rate of participants actively managing their weight, “No significant differences were found in self-reported health; clinical markers of health; health care spending or use; or absenteeism, tenure, or job performance.” Moreover, the study also found no difference between the cost of employee health insurance between the two groups or any evidence of better job performance for those enrolled in the wellness program. 

Interestingly, this one study prompted Inc.com to publish an article suggesting that “corporate wellness programs are pretty much useless.” 

Goomi Group begs to differ. 

Since Johnson and Johnson launched the first corporate wellness program (Live for Life) in 1979, thousands of companies have followed suit, and for good reason—corporate wellness programs work. According to findings from the 2020 Employer Health Benefit Survey by Kaiser Family Foundation, a whopping 81% of large companies (those with 200 or more employees) offered some type of employee wellness program in 2020.  

Moreover, study after study has proven the effectiveness of employee wellness programs for both employees and the company’s bottom line. 

One study published in the Journal of Occupational and Environmental Medicine showed a clinically significant improvement in hypertension and cholesterol levels of the study’s participants. In the same study, obese employee participants showed significant improvements in mental health and dietary variables. 

Another study published in The Lancet showed that workplace wellness programs are associated with improvements in dietary and cardiometabolic risk factors. 

The fact is that well-designed and well-run workplace wellness programs work—but wellness programs solely focused on physical health do not yield cost savings and employee health outcomes companies are seeking. Design and implementation are key. 

We also think it’s worth noting that only 10 years prior to the release of this study, the same researchers (Katherine Baicker and Zirui Song) published a study applauding workplace wellness programs. That study published in 2010 found that medical costs fell by $3.27 for every dollar spent on the wellness program, and absenteeism costs fell by about $2.73 for every dollar spent. Not surprisingly, these data points have been repeatedly used in support of employee wellness programs. 

Wellness is more than a salad. More than a mental health day. To achieve the best results, companies must take a holistic approach to wellness programs. Only those that consider social, financial, physical, and community well-being will help their employees thrive.  

If your organization is looking for a corporate wellness program that works, Goomi Group can help. Whether you’re on-site or online, Goomi can meet you where you are with employee wellness solutions that work for everyone.

 

Meditation
  • Sharon Brandwein
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5 Best Meditation Apps
5 Best Meditation Apps 1200 675 Sharon Brandwein

If you can’t make it to a live Meditation class, the next best thing is an app.  Meditation apps can be a great way to ease into the practice. But as you might have guessed, there is an abundance of apps to choose from. With so many options, it can be difficult to know where to start. While every meditation app will offer an assortment of soothing music, guided meditations, and breathing exercises, some are easier to use, and some require subscriptions to access additional content. It’s a lot to figure out, so to help you get started, here’s a recap of the best meditation apps.

The Best Meditation Apps 

Calm 

iPhone Rating: 4.8 stars 

Android Rating: 4.8 stars

 Calm bears the distinction of being rated the #1 sleep app for meditation. While the app features guided meditations, breathing exercises, and soothing music, it also has over 100 bedtime stories and an extensive meditation catalog. 

 Undoubtedly, one of the standout elements of the Calm app is the guided meditations read by celebrities like Chris Hemsworth and Morgan Freeman and the app’s “Sleep Stories” –relaxing bedtime stories read by celebrities such as Matthew McConaughey, Harry Styles, and Anne Hathaway. 

 But its star power aside, Calm appeals to so many people because it has content for both novices and advanced users. 

Beyond its extensive library of meditations, Calm has expanded its offerings to include a variety of tools to help users stay centered and…well, calm throughout their day. Plus, it adds a new 10-minute daily meditation every day. If that weren’t plenty, there’s even a kids section for children ages 3- 17. The sessions on the Calm app typically range from 3 to 25 minutes in length.

Cost: If you’re not sure about making a commitment, Calm offers a free 7-Day trial. Those who want more access can expect to pay about $15 per month or $70 per year (at time of publishing). 

Insight Timer 

iPhone Rating: 4.9 stars 

Android Rating: 4.9 stars

 While the Insight Timer app already offers over 45,000 free meditations, the app continues to expand its extensive library by adding 10 more free guided meditations daily. Insight Timer also provides music tracks and soothing sounds for those who need help with relaxation. 

 And while 45,000 meditations may sound overwhelming, Insight Timer makes its content easily searchable. Moreover, users can filter the contents by need or interest. For example, if you’re looking for meditations to help you reduce stress or sleep better, or something short because you’re pressed for time, you can find what you want and need fairly easily. 

 While their comprehensive content library is a game-changer, it’s worth noting that the app seems to have regular technical glitches, which can be a deal-breaker. 

 Cost: Insight Timer offers free access to thousands of meditations. For those who want a little more, there is a free 7-Day intro course, and a premium membership will run you about $60 per year (at time of publishing). 

Headspace 

iPhone Rating: 4.9 stars 

Android Rating: 4.6 stars

Headspace offers guided meditations, breathing exercises, and assorted mindfulness techniques, which, when paired with an easy-to-use interface, make Headspace a good option for beginners. But rest assured, experts will find it plenty useful as well. Whether you’re looking for meditations for sleep, soothing music, or a sleepcast, you’ll be able to find it with Headspace. Even better, with just a little input from you, the app can build personalized plans that are tailored to you and your needs. 

 It’s worth noting that while Headspace has a pretty comprehensive library of single meditations and courses, the free content is limited. Headspace also seems to be low-tech and subject to technical issues, so it may not be the best for tech-minded people. 

Cost: Headspace offers a free two-week trial; after that, an annual subscription will run you about $70, and monthly membership costs come in somewhere around $13. Keep in mind that if you’re looking for Sleepcasts, you will need a subscription to access those on Headspace (at time of publishing). 

Buddhify 

iPhone Rating: 4.9 stars 

Android Rating: 4.6 stars

Whether you just walked out of a stressful meeting, you’re in between flights, or you just need a moment to recenter yourself before moving on to the next item on your to-do list, Buddhify features on-the-go meditations to meet you where you’re at. With over 200 targeted meditations, each one lasting anywhere from 4 to 30 minutes, you can get what you need when you need it. 

The Buddhify app is easy to use, and it even comes with a “wheel of meditation,” which gives you quick access to your preferred meditations. 

Cost: Unlike many of the other meditation apps, Buddhify does not offer a free trial. Access will cost you $5 (for the cost of the app), and there are in-app purchases. It might be worth noting that there is no desktop version of Buddhify (at time of publishing). 

Breethe

iPhone Rating: 4.7 stars 

Android Rating: 4.5 stars

 In addition to its many guided meditations, sleep tracks, and soothing music pieces, Breethe also has a program to help beginners learn to meditate. Those pressed for time might be happy to know that meditations on the Breethe app are only 5 minutes long. 

 Like many of the apps in this category, Breethe has some pretty comprehensive offerings. Users will find guided meditations, inspirational talks, and a masterclass from mindfulness coach Lynne Goldberg. If that weren’t plenty, there’s also find a slew of sleep music playlists, nature sounds, and bedtime readings.

 Cost: Breethe is free to download, and it offers a free 14-day trial, so you can dig in without any real reservations. After the trial period is up, you can expect to pay around $12.99 per month (at time of publishing). 

 The best meditation apps offer comprehensive content libraries that include guided meditations, soothing music tracks, and much more. Many meditation apps offer a free trial, so it’s easy enough to try a few without any commitment. Ultimately, your goal is to pick one that works with your skill level while offering plenty of opportunities to grow and learn. If you can breathe,  you can meditate.

  • Sharon Brandwein
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Types Of Meditation: Choose The Best One For You
Types Of Meditation: Choose The Best One For You 1200 675 Sharon Brandwein

Anyone who understands meditation can tell you that the practice comes with some substantial benefits to your health and wellness. And while expert-level practitioners (and maybe a few Google searches) can tell you that meditation is good for you, no one can tell you which type of meditation is the best. That’s probably because there is no best type of meditation. People are different, so they’re motivated and driven by different things. Ultimately, the type of meditation that works for one person may not work for the person to their left or right. Not sure what type of meditation will work for you? Here are seven types of meditation to consider. 

Guided Meditation

Guided meditation is a type of meditation that’s led by a teacher or guide. This meditation can be done in person or via audio or video instruction. The primary purpose of guided meditation is to relieve stress and find physical and emotional healing. 

Anyone who practices meditation can tell you that the mind tends to wander. For that reason, many opt for guided meditations to help them focus and keep their mind on the present moment. Guided meditations are good for beginners because they provide a focal point and gentle instruction for those who are unfamiliar with the process. They are also suitable for more experienced practitioners when their mind is bustling. 

Typically, your guide will walk you through deep breathing, focusing on your breath, and relaxing specific muscles in your body. Next, they’ll lead you through a series of mental imagery and visualizations. Guided meditations range anywhere from a few minutes to several hours long. 

Mantra Meditation

Mantra meditation is a type of meditation where the practitioner repeats a word or phrase as their point of focus. Some meditation practitioners even believe that the vibrations of the words and the harmony of certain syllables can lead to deeper meditative states. Mantra meditations are a good option for beginners, as the repetition of words or phrases often helps with attention and focus. 

Common words used in mantra meditation include:

  • Ohm – Ohm is identified by Hindu scripture as being the primordial sound of creation, or  the original vibration of the universe
  • Shanti – Peace 
  • Om Namah Shivaya – means I bow to Shiva (the supreme God of transformation who represents the highest self)
  • Om Shanti Om

Some people even use mantras that double as affirmations like: 

  • Every day is a new beginning 
  • I am safe and secure. I am healthy and strong. Life is good.
  • I truly love and approve of myself. I forgive myself and let go. I am grateful
  • My heart will guide me

Mindfulness Meditation

Mindfulness meditation is a type of meditation where you focus on being intensely aware of what you’re feeling in the moment— without judgment and without interpretation. Mindfulness meditation emphasizes letting go of negativity, calming your mind and body, and slowing down your thoughts. The techniques for mindfulness meditation tend to vary, but the two constants are deep breathing and awareness. 

Qigong Meditation

Qigong meditation is an ancient Chinese practice that combines controlled breathing, gentle movement, and meditation. Qigong translates to “master of one’s energy.” Practitioners often turn to qigong to promote healing and good physical and spiritual health. 

There are two types of qigong meditation. Active (or dynamic) qigong includes intentional movement and breathwork, and passive qigong, which focuses on stillness. Out of the two, passive qigong more closely resembles traditional meditation. Like other forms of meditation, qigong can lower stress and anxiety, helps improve focus, and improve balance courtesy of the slow controlled movements of the practice. 

Transcendental Meditation®

Transcendental meditation is a mantra-based meditation that brings about a sense of calm. Unlike other forms of meditation, transcendental meditation doesn’t focus on breathing or body scanning. But similar to mantra meditation, it relies on the use of a repeated word or phrase. This technique has deep roots in the Vedic traditions of India, and it was first brought to the United States in the 1960s by Yogi Maharishi Mahesh. Shortly thereafter, transcendental meditation became entangled with hippie culture after the Beatles made it popular. 

Those that practice transcendental meditation, say that the practice brings them to a state of pure consciousness where ordinary thinking is transcended. 

Unlike other forms of yoga, where beginners can find a wealth of resources readily available to guide them, transcendental meditation requires a seven-step course of instruction by a certified teacher. So while other forms of meditation are easily accessible, it would seem that transcendental meditation requires more of a monetary and time commitment. For that reason, it may not be the first choice for beginners who aren’t quite sure where the road leads. 

Progressive Relaxation Meditation

Also, known as body scan meditation, progressive meditation is a type of meditation where the ultimate goal is to promote relaxation and reduce tension in the body. Typically, progressive meditation involves tightening and relaxing one muscle group at a time and repeating the process throughout the body. Most people tend to use progressive relaxation to relax and unwind before bed. 

Visualization Meditation

Visualization meditation is a type of meditation that uses positive imagery to bring about a sense of calm and feelings of relaxation and peace. Those who practice visualization meditation are encouraged to use all five senses and add as much detail as possible to enhance their experience. 

Like other meditation practices, most people use visualization meditation to improve their mood, reduce stress levels, and promote inner peace. It’s worth noting, too, that visualization meditation is often used by athletes, entertainers, and business people to visualize and manifest their success. 

How To Choose The Best Type Of Meditation For You

With so many different types of meditation, it can be supremely hard to determine which one is, in fact, best for you. When you’re in the throes of making your decision, here’s how to choose the best type of mediation for you. 

Understand Your Goals And Be Clear About What You Want

When you’re trying to figure out what type of meditation is best for you, you’ll need to get clear on what you want out of it. Again, most people often begin a meditation practice because they want to reduce their stress levels, improve their sleep, or manage anxiety or depression—almost any form of meditation can do that for you. If your goals are more about manifesting success, however, your choice is relatively easy because, as we outlined above, visualization meditation would work best for that purpose. 

If At First, You Don’t Succeed, Try And Try Again

The first thing you should do is familiarize yourself with your options. Do some research on the different types of meditation and get to know what’s required of each. Aside from transcendental meditation, every type of meditation is easily accessible. So, it’s easy enough to dip your foot in the pool for a while and test the waters. If you don’t, no harm, no foul—just move on to another and give that a go. Keep going until you find the one that works best for you, your life, and your personality. 

Know Thyself

Just like any decision you make in life, it’s always important to know yourself (and your limitations). If you know that sitting still and quiet isn’t your strong point, you might eliminate mindfulness or transcendental meditation immediately. Instead, you could opt for something like Qigong or mantra meditation. (Qigong and mantra meditation use movement and sound, respectively.) Similarly, if you need help focusing, you may consider guided meditation or mantra meditations. These types of meditations can help you along until you get comfortable with maintaining your own focus. 

The great thing about meditation is that it comes with tons of health benefits and plenty of avenues of approach. The best way to choose the best one for you is to experiment freely, know what you want, and most importantly, know yourself. Of all the different types of meditation, the best one is the one that works for you.

  • Sharon Brandwein
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Why Meditation Is So Hard (And What To Do About It)
Why Meditation Is So Hard (And What To Do About It) 1200 675 Sharon Brandwein

On the surface, meditation looks incredibly easy and incredibly hard. On the one hand, meditation is easy because it requires you to sit still, clear your mind, and ignore the many distractions around you. On the other hand, meditation is so hard because it requires you to sit still, clear your mind, and ignore the many distractions around you.

If you’ve ever found yourself at these crossroads, you’re not alone. Meditation can be pretty difficult, and it’s called a practice for a reason. A perfect meditation session and enjoying the many benefits meditation has to offer never happens the first go. Here are a few reasons why people find meditation so hard to do and what you can do about it if you find yourself in the same boat. 

I Don’t Have Enough Time

Most people find it hard to meditate due to a perceived lack of time. And with so many things competing for our attention, that’s completely understandable. Whether it’s your job, your kids, or any of the myriad responsibilities you have at any given moment, it can be hard to slow down and take a beat. 

If you look a little deeper, though, you’ll find that meditation doesn’t take hours out of your day. Meditation really only requires a few minutes of your time. Truth be told, you can start meditating for even five minutes a day and still reap the benefits. And if you’re honest with yourself, it’s not that hard to find 5 to 10 minutes on any given day. 

My Mind Is Too Busy

One of the most popular objections to meditation is that it’s hard to stop the monkey brain. At any given moment, our thoughts are going in a million different directions. And if you’ve ever put off meditation for the same reason, you might take heart to know that you are certainly not alone. 

What you need to understand in this case is that a busy mind is so very normal. There is no off switch. But here’s the thing, you don’t need one. Invariably, when we’re left to our own devices, our minds will replay the conversation (read: argument) we had with our spouse earlier that day, try to figure out what we’re making for dinner, and make a mental note to grab some glue sticks for the kids on the way home. 

Your mind will wander, and if it does, that’s ok. Meditation doesn’t require you to wage a battle with your busy mind. If you find yourself drifting, the trick is to accept it and just come back to the now.  

There Are Too Many Distractions/Noise Around Me 

If you’re one of the many people in the world dealing with a full-time job and a family, it can be understandably difficult to find some quiet time to meditate. 

Here’s another surprising thing about meditation, it doesn’t require complete silence. There’s a world going on around you, and you can’t stop it from spinning so that you can take 10 minutes to meditate.  

Just as you should acknowledge your wandering mind and bring it back to the now, the same goes for dealing with distractions and noise. If the kids are arguing over the TV, sirens are blaring outside your window, or the dog is barking at the mailman, it’s perfectly okay to acknowledge the noise and the interruption; just make sure you come back to the meditation. 

If “just go with it” isn’t the advice you hoped for, you could always try early morning meditations before everyone wakes up or late night meditations when the house is quiet. 

Meditation Is So Hard I’m Afraid I’m Not Doing It Right

The most important thing to know about meditation is that there is no right or wrong way to do it. There are many different types of meditation, and the key is to find the one that works for you. 

If sitting in silence doesn’t feel right, you could try a guided meditation instead. With that type of meditation, someone (either in person or on audio) gives you gentle instructions to guide you through. If that doesn’t work, you can try mantra meditation. This type of meditation involves repeating a particular phrase over and over again as a means of focus. And if sitting still isn’t your bag, you can always try Qigong meditation which pairs meditation with controlled breathing and gentle movement. 

The point is, there’s a meditation style out there for everyone; you just have to experiment a little to find that one that works for you. 

How To Start Meditating Daily

If meditation is so hard that you’ve been putting it off, here are a few tips to help you get started with a daily practice. Remember, this is a marathon, not a sprint. 

Carve Out A Few Minutes Each Day

So you’re probably not a yogi sitting in a cave in India with copious amounts of time to meditate. Got it. To begin your practice, think about setting aside just 5 minutes each day to meditate. That’s it—5 minutes is all you need to start. And if you can’t spare 5 minutes, then start with two or three minutes. All you need to do is start.

Pick A Time To Meditate

The key to creating a habit is consistency. So while you can start as small as you like, you must be consistent. So when you decide to start meditating, choose a time of day that works for you. If it’s getting up 10 minutes before your family, so be it. If it’s going to bed 10 minutes later than the family, that works too. Contrary to popular belief, meditation doesn’t require a lot of fanfare. So if a couple of minutes on your lunch hour is all you have to spare, that works too. 

Find A Quiet Spot

If you choose to do your meditation before or after the house wakes up, you’ve already checked the box for finding a quiet spot. If you have to work your meditation into your workday, consider finding a quiet spot outside. In this case, a park bench would be just fine. 

Sit Comfortably

Before you begin your meditation, make sure that you’re sitting in a comfortable position. While most resources on the internet will probably lead you to believe that you need to master the lotus pose in order to meditate, that’s not true at all. If you’ve already mastered the lotus position, more power to you, but ultimately all you need to do is make sure that you’re comfortable. If sitting on a chair is more comfortable, then for it. If sitting on the floor with your back against the wall floats your boat, have at it. 

It’s worth noting here that meditation is often idealized and ritualized whenever we see it in the media. But anyone who practices in real life will tell you it doesn’t work that way. You don’t need a meditation room filled with incense, cushions on the floor, and Tibetan singing bowls. If you wake up in the morning and sit with your back against your headboard to meditate, that’s a great start too.

Focus On Your Breath

Begin your meditation by breathing in and following your breath as it expands your body. Hold the breath for three to five seconds, then follow your breath back out as you exhale. If your mind begins to wander (and it will), acknowledge it, but then bring your thoughts back to your breath and the moment. Repeat the process for as long as you’d like to meditate for the day. 

Meditation isn’t easy for anyone the first time. There are plenty of things in the world competing for our attention, day after day, minute after minute. The fact is, if you’d like to begin a meditation practice, it’s just something you’ll have to make time for and accept the shortcomings until they are no longer shortcomings. The most important thing to remember here is that your first meditation session is not going to be an earth-shattering experience. It’s going to feel weird; it’s going to be clunky, but that’s okay. Just know that every day you do this, you will get better and better. 

Take 15 minutes for yourself – here’s a quick meditation from Goomi you can try.

  • Sharon Brandwein
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5 Benefits Of Meditation
5 Benefits Of Meditation 1200 675 Sharon Brandwein

Meditation is not a new practice or concept, but the science of the practice is. While some people look at meditation as means of escape from the noise of the world around them, many more look at it as a way to relieve stress and improve their focus. Either way, both groups are reaping all of the myriad health benefits of meditation. If you’re thinking about meditating yourself, here’s what you can expect. 

A Brief History Of Meditation

Archaeologists believe that meditation dates back as far as 5000 BC. Its long history has religious ties with Judaism, Hinduism, Jainism, Sikhism, and Buddhism. And there are religious ties to Egypt and China as well. 

As technology and industry unfolded and the world became more interconnected, meditation spread throughout Asia, eventually making its way beyond its borders. As meditation continued to spread from culture to culture, it continued its transformation; each step was a new iteration, and the only constant was its religious ties. It wasn’t until the 20th century that the ties that bound meditation and religion or broken. 

Benefits Of Meditation

Meditation significantly reduces stress, which, in turn, has a trickle-down effect on other aspects of your emotional and cognitive well-being. If we dig a little deeper, we’ll also find that meditation has a compounding effect. For example, meditation improves focus and concentration, so in turn, it naturally enhances your productivity. Another example is that meditation reduces your stress levels, and by extension, it leads to better sleep and less anxiety. Here are a few more benefits of meditation. 

Reduces Stress

Stress management is one of the most common reasons people try meditation in the first place. Many people believe that regular meditation will help them reduce their stress levels and improve their quality of life. It would seem that there is plenty of scientific evidence to support this theory. Not only has research has shown that mindfulness meditation can lower your body’s cortisol (aka the stress hormone) levels, but studies have also shown that transcendental meditation can also lower stress and decrease feelings of burnout. 

Manages Anxiety And Depression

According to the World Health Organization, an estimated 280 million people worldwide have depression, and nearly 50% of all people diagnosed with depression are also diagnosed with anxiety. Research shows that those who are looking for a non-pharmacological approach to treat their depression and anxiety may find some success in meditation. 

First, stress and anxiety are common triggers of depression. Those who practice meditation often find that both are significantly reduced with consistent practice. Scientifically, researchers have found that meditation can lead to changes in the brain regions that are often linked with depression. For example, the medial prefrontal cortex, often called the “me center” of the brain (because you process information about yourself in that part of your brain), and the amygdala or the fear center of your brain, both go into overdrive when you are stressed and depressed. Not surprisingly, these two regions of your brain often work in concert to spark depression.

Interestingly, research showed that meditation breaks the link between these two regions of the brain, decreasing the likelihood of depression. If that were plenty, research also shows that meditation can protect the hippocampus as well. This is the area of the brain that involves memory. One study beautifully showed that mindfulness meditation increases the amount of gray matter in the brain, specifically the hippocampus. And separate studies show that people who suffer from depression tend to have a smaller hippocampus. 

Improves Focus And Concentration

Research has also shown that meditation can improve attention and concentration. In one interesting study from 2011, researchers examined the brains of 17 people before and after they participated in an eight-week meditation program. At the conclusion of the meditation program, brain scans of the participants revealed an increase in gray matter in the parts of the brain that are directly responsible for learning, memory, and emotion regulation. 

If that wasn’t convincing enough, another study in 2016 conducted by researchers at Carnegie Mellon University showed a direct link between mindfulness meditation and improved concentration and decision-making. In this case, the participants were 35 unemployed adults who were actively looking for work. One group participated in a three-day mindfulness meditation program, while the other group participated in the 3-day relaxation program without mindful meditation. At the conclusion of the study, brain scans revealed increased connectivity in the parts of the brain that control attention–but only for the meditation group. 

Improved Productivity

We already know that meditation affects your focus and concentration, so the natural evolution of that is that meditation improves your productivity. That comes as no surprise as the practice itself is deeply based in learning how to concentrate and focusing on one thing at a time. As you continue to meditate and work on your focus and concentration, your brain will eventually learn how to shut out distractions, and the by-product of that is increased efficiency. 

Improved Sleep

For many people, sleep and meditation seem to have a sort of interconnectivity. Most people believe that if they can meditate and relax, that, in turn, will positively affect their sleep. And that’s certainly not a stretch; meditation can bring about a relaxed state of mind which is certainly conducive to falling asleep. 

The research shows that mindfulness meditation can, in fact, improve sleep quality. Not only does meditation improve sleep quality, but it’s also a viable treatment for those with chronic insomnia. Moreover, studies have shown that about 91% of insomniacs either reduced or completely eliminated their use of sleeping medication as a result of meditation. 

In addition to the many benefits of meditation we’ve already mentioned, meditation can also: 

  • Improve your memory
  • Help with pain management
  • Lower blood pressure
  • Increase self-awareness and kindness

Meditation comes with a slew of benefits for the practitioner, including improved focus, better sleep, and a reduction in stress, anxiety, and depression. If any of these are a concern for you, you might a non-pharmacological answer in meditation.  

 

  • Sharon Brandwein
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10 Tips for Handling Year-End Stress
10 Tips for Handling Year-End Stress 1920 1440 Sharon Brandwein

Generally, we all tend to get a bit sensitive with more work-life conflict during the holidays. Whether it is the holiday parties, year end goals, annual projection reports for next year, or even just getting ready for a holiday vacation, the last couple of months of the year are always busy and can be a very stressful time for everyone. It’s easy to see how stress levels during this time of year can start to skyrocket.

 While a little stress over a short period of time can improve performance, high levels of stress that last for more than a couple of days can have a serious impact on both the mind and body. In no time, your personal and professional life could start to suffer. But have no fear, there are plenty of ways to navigate the year-end stress we all face.

 Here are 10 ways to handle year-end stress:

  1. Figure out what could be causing the stress. Identify what exactly is causing your stress, and separate each stressor so you can work on them one at a time. Self-awareness is key! Do you have too much on your plate? Or are you experiencing stress at home?
  2. Monitor how you feel. When you know you are going to be busy, set aside a couple of minutes in your day to take into account how you’re feeling both mentally and physically. The sooner you notice any symptoms like irritability, the sooner you can take action to relieve them.
  3. Practice self-care. Incorporating regular deep breathing into your daily routine is the cheapest, easiest way possible to foster a sense of calm throughout your workday. You’ll be better equipped to handle stress if both your mind and body are healthy. Also take time to eat healthy food, drink plenty of water, exercise, and get enough sleep every day.
  4. Do something you enjoy every day. Set aside at least 30 minutes to an hour for an activity you love, such as listening to music, reading, taking a walk or talking with a friend. This can help you relax and ease your stress.  
  5. Don’t take things personally. The holidays can be hard for many people, especially in the midst of this pandemic. Many people have lost loved ones and the holidays bring up very hard memories or feelings. Give people the benefit of the doubt that they may be more stressed or in pain at this time of the year. Breathe and take time to respond so that you don’t lash out.
  6. Determine what can wait.  If you feel like you have too much on your plate, prioritize what you have to do or what is most important. Ask yourself “Is it a high-level priority that will impact my good standing at work—or can it wait?” Delegate tasks to others or postpone tasks that can wait until you’re less busy or stressed. 
  7. Add short breaks to your day. While it might sound counterintuitive, adding a few short breaks throughout the day can help reduce stress levels and re-energize you. Get up from behind your desk and move around. If possible, go for a walk outside. If it’s hard to take a break throughout the day, place a small trinket on your desk that reminds you to shift your mind to a calmer place, or display a family picture on your desk to help you remember the good people around you.
  8. Savor positive experiences at work. The end of the year is always a good time to reflect, so take time to look back on the better moments from the last year at work. Were there projects that you influenced in a profitable or creative way? Were there relationships that enhanced your working experience? Even if you don’t particularly like your job, writing a list of the good points associated with your position can enhance your skills of gratitude and positive thinking. In fact, research shows such behavior helps to activate the feel-good neurotransmitters of oxytocin, serotonin, and dopamine in your brain. This then triggers your parasympathetic nervous system, which helps to reduce stress.
  9. It’s ok to say No. Be prepared to Say NO. Don’t feel obligated to say yes to every party invite, every dinner, every holiday activity you’re invited to. Politely say, “no,” and do so ASAP. Thank the person for including you. If you have another commitment, mention it first and then politely refuse. If you are interested in connecting with the person, offer to meet at another date and time. Close with positive wishes for the occasion. 
  10. Reach out to your support system. Isolation will increase during the holiday season, with COVID fears and dining out restrictions. Social isolation—seasonal or otherwise—should not be taken lightly. Research has shown that having a strong support system has many positive benefits, such as higher levels of well-being, better coping skills, and a longer and healthier life.  They can help reduce stress and/or make you laugh.  Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

Dealing with stress on a regular basis can have a negative effect on the body if ignored or not dealt with properly. Chronic stress is the problem and unfortunately, our modern lives are completely filled with it. That means it’s up to you to find or try one or more of these ways to combat said stress and to get your body back under your own control!

Self Care
  • Sharon Brandwein
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19 Acts Of Self Care You Can Do Right Now
19 Acts Of Self Care You Can Do Right Now 1200 735 Sharon Brandwein

For many women, self-care is one of those things that we often push down on our to-do list—if we even list it at all. From our jobs to our family obligations, everything else and everyone else always seems more important. 

Therefore, the public service announcement for today is: if you’re a mother, a wife, a daughter, a sister, or a friend, put your oxygen mask on first, or you’ll never be able to save anyone else. And believe it or not, that oxygen mask can show up in the form of self-care. 

What Is Self-Care? 

Essentially, self-care is all the ways you can nurture your mind and nourish your body and soul. It’s the little things you do to keep your mind and body in tune, and it’s a way to give your happiness a boost. 

The great thing about self-care is that it means different things to different people, and there are no hard and fast rules. A common misconception is that self-care should look like midday meditations and positive affirmations. And self-care can be those things—if you want it to be. The truth is, when it comes to the small things you can do to improve your quality of life; the sky’s the limit. Self-care can be as simple as going for a daily walk. It can also be a fat slice of cake, curling up with a good book, or even cleaning the oven. 

And while we often focus on and only respond to “the critical things” when it comes to our health and emotional well-being, sometimes it’s the little things we do for ourselves that have the biggest impact. Here are 19 acts of self-care you can do right now, and they don’t cost a thing. 

19 Acts Of Self Care You Can Do Right Now

1. Take A Walk 

Getting out into the fresh air and feeling the sunlight on your skin can have a profound impact on your mood, health, and well-being. So queue up your favorite podcast or playlist, or enjoy your walk-in silence; either way, step away from the desk and go for it. 

2. Meditate For 10 Minutes

Meditation might take a little practice, but the myriad of health benefits it comes with makes it all worthwhile. Research has shown that meditation:

  • Reduces stress and anxiety 
  • Improves focus and emotional balance 
  • Increases self-awareness 
  • Boosts your patience and tolerance 

To get started, pick a quiet spot and spend a few minutes each day focusing on your breath. 

3. Dance It Out

Famed dancer and choreographer Martha Graham once said, “dance is the hidden language of the soul.” And study after study has shown that dancing improves your mood, stress levels, and even your body image. So, what are you waiting for? Get up and move! 

4. Take A Bubble Bath

If a hot bath is your idea of a relaxing good time, then turn on the tap and dive in. Don’t forget the candles, bath oils, and whatever else makes your heart sing. 

5. Crack Open A New Book

We all have a “to be read” stack piling up in the corner, waiting for their moment. So, if getting lost in a good book feeds your soul, there’s no time like the present. This simple yet effective act of self-care will get you out of your head and deep into someone else’s story before you know it.  

6. Cook A Meal

Cooking is a wonderful act of self-care because it nourishes your mind and your body. So pull out an old cookbook or your favorite recipe and slice, dice, roast, or sautee your way to a lighter mood.  

7. Treat Yourself To Your Favorite Dessert 

Food has long been a language of love, so show yourself some love and indulge in your favorite dessert. Whether it’s cookies, cake, or ice cream, pick the one that nourishes your soul. 

8. Start A Gratitude Journal

Benedictine monk David Steindl-Rast once said, “It’s not joy that makes us grateful, it’s gratitude that makes us joyful.” And there’s probably no better way to find and feel joy than taking pen to paper, putting things into perspective, and reflecting on all your gifts. Incidentally, research has also shown that those who lean into gratitude are happier and more optimistic. 

9. Take A Moment To Reflect On Your Day

More often than not, we spend our lives rushing from one thing to the next. From commuting to work, attending meeting after meeting, taking the kids to soccer in the evening, and cooking dinner, the list is endless. With so much to do, the days begin to bleed together, and there’s never a moment to stop and breathe. So, try a change of pace. At the end of each day, take a moment to reflect on your day and acknowledge the wins, no matter how big or how small. 

10.  Watch A Movie

Whether it’s an old favorite or the latest blockbuster, grabbing a snack and lying on the couch to watch a movie is an excellent opportunity to tune out the noise and get lost in something fantastical. 

11. Take An Afternoon Nap

Listening to your body is an important act of self-care, so if your body bids you to take a nap on a Saturday afternoon, go for it. You might even throw some caution to the wind and skip the alarm. 

12. Unplug For An Hour

Taking some time to unplug from emails, texts, and social media notifications is a great way to give yourself a time out. Rest assured that the world won’t burn in the hour that you’re gone; it will all be there when your power back up. 

13. Get Up And Move

Middle school biology has taught us that exercise releases endorphins—your body’s feel-good chemicals. So to give your mood a bump in the right direction, download a yoga class. 

14. Sing 

We all feel better when we sing along with Adele, so crank up your playlist and belt one out. Relax and enjoy; no one will judge if you miss a high note or three. 

15. Make an “it’s done” list 

We’re all hyper-focused on the things that we have yet to do. No sooner do we cross something off our to-do list, and we’re on to the next task; with a rhythm like that, it’s easy to lose sight of what we’ve accomplished. 
So how about turning the tables and writing an “it’s done” list instead? Whether it’s finishing a big project at work or finally getting around to sorting through those boxes in the garage, take a moment to give yourself a pat on the back. 

16. Call An Old Friend 

Life can get pretty busy, and far too often, we end up losing touch with old friends simply because there doesn’t seem to be enough hours in the day. So practice a little self-care and call up an old friend. Catch up, go through the “remember when’s,” and have a laugh or two. To be honest, your act of self-care will likely be good for both of you. 

17. Go Through Your Camera Roll Or Old Photos 

Ever notice how you feel when you see an old picture pop up in your Facebook memory posts? Chances are you’re probably smiling from ear to ear, so carry that feeling on, open up your camera roll, and start scrolling. Even better, dust off the box in the closet and take a walk down memory lane. 

18. Declutter Your Closet

Some people feel anxious when things are messy and disorganized, while others thrive in chaos. If you fall into the former category, self-care can also look like cleaning up and decluttering your closet. Purging, sorting, and folding can do wonders to lighten your load, literally and figuratively. And if an empty sink is what does it for you, then have at it. 

19. Color, Draw, Or Doodle 

The key to self-care is tuning out the noise and getting out of your head, even if it’s just for a little while. And adult coloring books are incredibly popular for that very reason. You don’t have to think any further than choosing the right color and staying inside the lines. And to be honest, there are no rules here either; if you want to color outside the lines, you can do that too. If coloring doesn’t get your creative juices flowing, you can also try drawing or doodling. 

  • Mika
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Wellness Done Right
Wellness Done Right 2560 1920 Mika

In a recent strategy call with our client, an American cybersecurity tech company (with a billion dollar yearly revenue), we discussed in detail the success of their wellness program. Their success comes in the form of several hundred, sometimes thousands, of employees attending our Goomi Group sessions. Our conversation provided us with great insight that we thought could help other companies increase engagement and effectiveness of their wellness programs.

Suggestions to Increase Wellness Program Engagement:

  1. Name your program. Don’t just call it Company X’s Health and Wellness program. Give is a stylish and fun name. Formalize the program. Work it into the culture of your company.
  2. All the way up the ladder. Your wellness program needs to be supported at all levels. This will help employees believe they can take that time for themselves without repercussions from senior management.
  3. Make an all company calendar. Must be easy to access. Connect it with your email software AND link it to your company benefits page or portal.
  4. Time to Commit.  Ask your employees to register for the events. This puts it directly on their calendar, just like all the other meetings. It also allows you to determine if you need to continue to promote the event the day before and the day of the class.
  5. Send out reminders. Most of our successful partners send out reminders of the events one week in advance, one day in advance and again one hour before the class.
  6. Spice it up! You know what they say, variety is the spice of life. Successful programs tend to offer up both popular classes and a variety of speciality sessions.
  7. We missed you! If you have a company newsletter or benefits portal, make sure you post the recorded video link of each class where it is accessible to everyone. Let your team know they were missed, but they did not miss out.
  8. Set up Goals. What does success look like for your program and your team?

When it comes to your company’s wellness program, you need to know your company culture and what communications styles work best. You’ll want to understand that not every class or seminar will appeal to your whole company and that is ok. Not every time slot will work for your whole company and that is ok. Once you figure out what would be best for your team, give it a try, and also be flexible and willing to make changes.

Not sure where to start? At Goomi Group we offer unlimited no-cost surveys to determine what is of interest to your different offices, what health pillars are important to them, and what days/times work best for their schedules.

Remember, as humans we want to feel connected and that we are a part of a larger community. Wellness programs should be built to bring people together. Goomi Group offers both on-site and virtual classes where your team can come together and interact as part of a team. As always, we are here for you. Reach out if you would like help setting up your wellness program for success. Click here to start a wellness program done right.

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