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#wildwebinar @wildapricot @kanter @alizasherman
Date: Thursday, Jan 14th, 2016Time: 3:00 – 4:00 PM (ET)
Build. Connect. Grow. Membership & more.
10 Tips for Impact without Burnout
Aliza ShermanFounder of Cybergrrl,
Speaker & Author
Beth KanterTrainer, Speaker &
Author
#wildwebinar @wildapricot @kanter @alizasherman
#wildwebinar @wildapricot @kanter @alizasherman
Our Question…
“How do you already practice or plan to practice self-care moving
into 2016?”
#wildwebinar @wildapricot @kanter @alizasherman
Your Answers…Delegate more and meditate instead of caffeinate!
Dump one difficult client
Don't have a plan
Not bringing work home
I try to balance time working on the association with personal time for my family.
Time management, positive attitude, lots of Malbec wine..
More walks and yoga
Attending!
Take care of myself before others
#wildwebinar @wildapricot @kanter @alizasherman
Lori SmithSmiley Apricot
Community Manager
Terry IbeleLearning Apricot
Content Manager
Meet the Apricots
#wildwebinar @wildapricot @kanter @alizasherman
Ten Nonprofit Work Practices for Impact without Burnout
Beth Kanter and Aliza Sherman
January 14, 2016 - Wild Apricot Webinar
Aliza Sherman: Web Pioneer, Author, Speaker, Tech Wellness Advocate
Beth Kanter: Master Trainer, Author, Speaker and Blogger
@kanter
• Identify one self-care habit to build and practice in 2016
Topics
OUTCOMES
•Learning together•Building tiny habits
FRAMING
Happy Healthy Book and Manifesto
The Ten Practices1. Happy, Healthy Bill of
Rights2. Happy, Healthy
Habit Change3. Get Enough Sleep4. Get Moving5. Embrace Mindfulness6. Manage Your
Energy7. Integrate Tech
Wellness8. Stop Procrastination9. Set Limits10.Create Your Self-Care
Plan
Reflection, Q/A, Resources
Agenda
Slides and Materials: http://www.happyhealthynonprofit.org
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The “Happy Healthy” Nonprofit Book
https://www.surveymonkey.com/r/happy-healthy-np
4 Steps to Nonprofit Chronic Stress
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The Five Spheres of Happy Healthy
Our Tech
Our Work
Our Environment
Other People
Ourselves
Self Care Practices, Plans, Policies
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Self-Care Habits for Individuals
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Declare A Self-Care Bill of Rights
1
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Self-Care Bill of Rights
Aisha Moore’s Bill of RightsI 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 Change2
Habit Change and Tracking Apps
2
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Get Enough Sleep
3
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Get Enough Sleep:Track It3
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Don’t Just Sit There!
4
People are sitting 9.3 hours a day, which is
more than we’re sleeping, at 7.7 hours
Sitting increases risk of death up to 40%
Start Moving: Walking as of Work4
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Start Moving: Walking is Work!4
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Beverly Trayner-WengerList of Standing Desk Resourceshttp://bethkanter.wikispaces.com/walk
Start Moving: Standing Desk Hack4
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Start Moving: Walking Meetings4
Mindfulness is not meditation… (although meditation can improve mindfulness).
Embrace Mindfulness
5
Mindfulness Practices: Yoga, Really
5
Embrace Mindfulness: Change Your BrainWork ObsessedTech Compulsive
Energy Depleted
Attention Deficit
Work/Life “Balance”Tech Mindful
Energy Boosted
Attention Focused
5
Mindfulness Practices: Go Analog
5
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Mindfulness Apps5
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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
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Mindfulness: Coloring Books & Apps
http://www.bethkanter.org/adult-coloring-books/
5
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Manage Your Energy and Attention
6
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Manage Your Energy: Synch Work Tasks6
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Manage Your Attention: 18 Minutes A Day6
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Attention: To Do, To Done, Not Do, Reflection6
Tech Wellness
7
Dr. Ken Hansraj M.D.
Tech Wellness7
Tech Wellness: Remove Temptations7
Tech Wellness: Charging Station78
Tech Wellness: Benefits7
Wellness
Attention
Boundaries
Habits
Influences
Thoughts
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Stop Procrastination
8
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Stop Procrastination: Self-Awareness
Type into Chat: How do you usually procrastinate? Are you aware of it?
8
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Stop Procrastination: Eat That Frog8
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Stop Procrastination: Pomodoro8
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Set Limits
9
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Set Limits: Exercise Your “No” Muscle
Beth, I need you to do …. No9
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Create Your Self-Care Plan
10
#wildwebinar @wildapricot @kanter @alizasherman
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-talkSpiritual -Take a nature hike on the weekendsRelationships -Practice setting limits by
saying noWorkplace -Manage energyOther
10
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Slide TitleShare Your Self-Care Plan10
#wildwebinar @wildapricot @kanter @alizasherman
Thank you!