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3 r’s workshop

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3 r’s workshop

  1. 1. “A Workshop on Wellness and Productivity” By: Cristie Rodriguez
  2. 2. Wellness vs Productivity  Problem:  Sacrifice one for the other  Purpose:  Awareness on how to have both  Why?  Successful business = healthy and productive employees  Highbrid’s Seven Impact Areas  Health and Wellness
  3. 3. What is Wellness?  Wellness is a healthy balance of the mind and body  Healthy, Happy, Positive  Negative factors affecting ones’ Wellness  Stress  Anxiety  Sadness/Depression/Frustration/Anger  Lack of concentration/focus  Sleep Deprivation  Mind Body
  4. 4. Companies… Strive for Wellness!  Why?  Increase productivity  10% of employees with the highest productivity worked for 52 minutes with intense purpose and then rested for 17 minutes.  Managing energy more skillfully = getting more done, in less time, and more sustainably.  Save money  Sleep deprivation costs companies around $62 billion a year in unproductivity  Be a successful business  Google, Facebook, Zappos – “The Power of Renewal”
  5. 5. How do you achieve “Wellness” ?  Step 1: Step back from the traditional way of thinking  Step 2: Adopt the new philosophy  Step 3: Practice the 3R’s  Relax  Restore  Refocus
  6. 6. Step 1: Step back from the traditional way of thinking  Industrial Revolution Theory  Counterintuitive work ethic Time = productivity “The more, the better” Downtime = wasted time Distractions and taking breaks decreases productivity  Break the chain… Productivity science is NOT an organized conspiracy to justify laziness.
  7. 7. Step 2: Adopt the new philosophy  Focus on health (mind and body)  Value of work vs number of hours  Renewal time is necessary  Belief that naps, longer sleep hours, more time away from the office, and longer, more frequent vacations = boost in productivity, job performance and health. “When your renewing, truly renew. So that when your working, you can truly work.”
  8. 8. Step 3: Practice the 3R’s Relax. Restore. Refocus.  Did you know?  Sleep cycles of 90 minutes: Alert to Physiological fatigue  Body signals replaced with substitutes  Releasing hormones and using up primary sources of energy  Brain's attentional resources drop  Practicing the 3R’s:  Increases focus and productivity  Promotes team spirit = improved work environment  Reboot your cognitive energy to solve big problems (mental dexterity)  Relax, Restore & Refocus by taking a break
  9. 9. Step 3: Practice the 3R’s Relax. Restore. Refocus.  Take a break (anything from a couple minutes to an hour)  Coffee Break  Lunch Break  Breathing techniques/Meditation/Listen to sounds/Stretches  Nap Time  Look at pictures of cute animals  Surf the web (max 10 min)  Walk outside/Workout  Other ideas…
  10. 10. Step 3: Practice the 3R’s Relax. Restore. Refocus.  Coffee Break  84 % of workers consider coffee breaks important and essential  Reach for a cup of joe  caffeine boost  take a breather and unwind during a hectic day
  11. 11. Step 3: Practice the 3R’s Relax. Restore. Refocus.  Lunch Break  33% of workers eat lunch at their desk (regularly)  16% rarely take time to eat lunch  Take lunch breaks far from a computer and outside the office  Mind can stop thinking  Store knowledge, gain new energy and create ideas
  12. 12. Step 3: Practice the 3R’s Relax. Restore. Refocus.  Meditation/Breathing Techniques/Listen to relaxing sounds/Stretches  most effective breaks - calms the mind  maximum renewal in minimum time  effective in relieving stress  Releases dopamine  One time or cultivation?  lower cortisol levels  boost your creativity and compassion  Exercise 1: Listen and Cleanse  Exercise 2: Breathing Technique - Alternate Nostril Breathing or Happy Place
  13. 13. Step 3: Practice the 3R’s Relax. Restore. Refocus.  Continuation… Meditation/Breathing Techniques/Listen to relaxing sounds/Stretches  Simple Stretches  Sitting slightly forward in your chair, rotate your upper body to the right, to reach the right-hand side of the backrest with your left hand. Hold for five seconds, then swap sides.  Loosely grasp your hands behind your neck. Push your elbows back and draw your shoulder blades together. Avoid pressing into the neck. Hold for five seconds.  Interlock your fingers. Push your palms away from your body, gently stretching the forearm muscles, fingers and shoulder blades. Hold for five seconds.  Reach over your head, bending to the side at your waist and then straighten up. Swap sides and repeat 10 times.
  14. 14. Step 3: Practice the 3R’s Relax. Restore. Refocus.  Nap time!  Peak nap times: 1PM-3PM (15- 20 min)  Increases your reaction time and vigilance  Boosts cognitive ability, memory, and creativity  Energy booster  1 – 1½ hrs nap time = 8 hrs of sleep
  15. 15. Step 3: Practice the 3R’s Relax. Restore. Refocus.  Looking at pictures of cute animals  44% increase in concentration  tenderness - improves our motor function  Surf the web: Facebook Case Study  “Quick surf of the Internet enables the mind to rest, leading to a higher total net concentration for a day’s work, and increased productivity.”  Break with internet surfing = 18% more than those who had a rest break and 38% more than those in the control group
  16. 16. Step 3: Practice the 3R’s Relax. Restore. Refocus.  Taking a walk/Workout  Clears the mind  Releases stress endorphins  Increases creativity  Other ideas…  Chat with co-workers (not about work)  Read a book  Eat comfort food (moderation)  Take your work to a coffee shop
  17. 17. Remind Yourself  Schedule breaks into your daily calendar (every hour)  Receive alerts (timer) to take a break/go back to work  13% more accurate in their work than coworkers who were not reminded  Positive thinking!  “I am a productive employee who takes the smart approach in managing my energy to solve tasks in efficient and creative ways”  Measure your wellness with Desktime app
  18. 18. Effects of working without breaks  Reduced Productivity  Long work hours = exhaustion = falling behind  Time to Catch up  Symptoms of exhaustion = more fatigue  Neglected Social Life (family, yourself)  Increased stress  Remind yourself = more stress  Musculoskeletal Damage  Same position without breaks  Disorder that damages the body's muscle, joints, ligaments, tendons, and nerves  Poor mental skills  55 + work weeks  short-term memory and reduced ability to recall words  Long-term brain damage or dementia  Eye fatigue  Bad lighting = eye strain
  19. 19. Exercise: 3R’s Techniques  Mention two 3R Techniques that you may implement for your Wellness?

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