Ten Nonprofit Work Practices for Impact without Burnout

Beth Kanter and Aliza Sherman

January 14, 2016 - Wild Apricot Webinar

http://bit.ly/happyhealthynpbook

Beth Kanter: Trainer, Author, Speaker and Nonprofit Thought Leader

@kanter

www.bethkanter.org

Beth Kanter: Master Trainer, Author, Speaker and Blogger

@kanter

Aliza Sherman: Web Pioneer, Author, Speaker, Tech Wellness Advocate

• Identify one self-care habit to build and practice in 2016

Topics OUTCOMES

• Learning together

• Building tiny habits

• Use chat to ask questions as we go.

FRAMING

Happy Healthy Book and Manifesto The Ten Practices 1. Happy, Healthy Bill of

Rights 2. Happy, Healthy Habit

Change 3. Get Enough Sleep 4. Get Moving 5. Embrace Mindfulness 6. Manage Your Energy 7. Integrate Tech Wellness 8. Stop Procrastination 9. Set Limits 10. Create Your Self-Care

Plan Reflection, Q/A, Resources

Agenda

Slides and Materials: http://www.happyhealthynonprofit.org

The “Happy Healthy” Nonprofit Book

http://bit.ly/happyhealthynpbook

4 Steps to Nonprofit Chronic Stress

Self Care Practices, Plans, Policies

Self-Care Habits for Individuals

Declare A Self-Care Bill of Rights

1

Self-Care Bill of Rights

Aisha Moore’s Bill of Rights I have the right to:

• put my mental, physical, emotional and spiritual health above everything and everyone else

• put self-love into action • give to others and this world in a

way that energizes me • make decisions about my time without

guilt • adequate sleep • focus on my physical body and outward

appearance • pamper myself • define leadership and success in a

way that supports self-love in action • develop new habits that support my

self-care • speak the truth in all situations

Take a mindful

moment and jot down some ideas about what is in your Self Care Bill of Rights

1

Happy, Healthy Habit Change

2

Habit Change and Tracking Apps 2

Get Enough Sleep

3

Get Enough Sleep:Track It 3

Don’t Just Sit There!

4

Beverly Trayner-Wenger

List of Standing Desk Resources http://bethkanter.wikispaces.com/walk

Stand Up At Work: Standing Desk Hack 4

Start Moving: Work on Walking More 4

Start Moving: Walking Meetings 4

http://www.bethkanter.org/walk-talk/

Mindfulness is not meditation… (although meditation can improve mindfulness).

Embrace Mindfulness

5

Mindfulness Practices: Yoga, Really 5

Mindfulness Apps 5

Embrace Mindfulness: Change Your Brain

Energy Depleted

5

Mindfulness Practices: Go Analog 5

Mindfulness: Coloring Books & Apps

http://www.bethkanter.org/adult-coloring-books/

5

Mindfulness: Take A Pause, Breathe

• 1: Bring gentle and consistent attention to your breath for two minutes. Every time your attention wanders, bring it back

• 2: Sit without an agenda for two minutes. Shift from doing into being

5

Manage Your Energy and Attention

6

Manage Your Energy: Synch Work Tasks 6

Manage Your Attention: 18 Minutes A Day 6

Tech Wellness

7

Dr. Ken Hansraj M.D.

Tech Wellness 7

Tech Wellness: Charging Station 7

Tech Wellness: Benefits 7

Wellness

Attention

Boundaries

Habits

Influences

Thoughts

Is Procrastination A Problem?

8

Stop Procrastination: Self-Awareness

Type into Chat: How do you usually procrastinate? Are you aware of it?

8

Stop Procrastination: Eat That Frog 8

Set Limits

9

Set Limits: Exercise Your “No” Muscle

Beth, I need you to do …. No

9

Create Your Self-Care Plan

10

Create Your Self-Care Plan

Self-Care Habit Area Practice Goals

Physical and Wellness -Get 7-9 hours of sleep per night

-Eat more fruits and vegetables every day

-Get 10,000 steps a day walking

Mind and Mindfulness

-Practice a mindfulness activity every day for 15 minutes

like adult coloring or breathing

Technology -Stop reading and responding to work email or social

media first thing in the morning or right before bed

Emotional -Practice positive self-talk

Spiritual -Take a nature hike on the weekends

Relationships -Practice setting limits by saying no

Workplace -Manage energy

Other

10

Slide Title Share Your Self-Care Plan 10

Facebook.com/groups/happyhealthynonprofit

Slide Title Thank you!

AlizaSherman.com

@alizasherman

BethKanter.org

@kanter HappyHealthyNonprofit.org