Tag: wellness

Self-Improvement Month

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September is Self-Improvement Month! Self-improvement can be related to many things, whether it’s learning something new, maximizing a strength or focusing on your physical or emotional wellbeing. Celebrate this month by taking some time for yourself, growing and using these MSU resources to help get you started.

Creating and Sustaining a Positive Workplace

Take advantage of this personal development course in October. The Creating and Sustaining a Positive Workplace course will help you break the seven habits of negativity and other secrets of getting along. For more information, click here. 

Take a Walk Around MSU

Utilize our beautiful campus or take a stroll through the East Lansing area. Taking a walk is great exercise, but can also improve your mental and emotional well-being.

TIAA Webinar: Strategies for Staying on Track

The WorkLife Office is hosting a webinar to help you stay on track of your financial goals. This opportunity will give you tips on how to have a solid financial future even after you’ve stopped working. For more information, click here. 

Identify and Maximize Your Strengths

This course will teach you how to benefit most from your strengths based on your CliftonStrengths Assessment. The assessment identifies your natural patterns of thinking, feeling and behaving, so that you can discover what makes you exceptional and maximize your potential. For more information, click here. 

Spartan Clothing Swap

Work on your self-improvement by cleaning out your closet, helping the planet and giving back to others in the community. The Surplus Store and Recycling Center are hosting a clothing swap where you can swap your clothes in good condition with others and keep them out of the waste stream. For more information, click here. 

Wellbeing Wednesdays: Supporting Each Other Through the Next New Normal

The WorkLife Office and Health4U have partnered to bring you Wellbeing Wednesdays. This informal webinar will focus on how we can support each other during continued change and the importance of self-care. For more information, click here. 

Ready, Set, Change!

This personal development course will demonstrate how organizational change can result in better outcomes. Join this November to improve and take charge of your organizational environment. For more information, click here. 

Strings Sing: 2022 Music and the Garden Series

Take in the natural beauty of the W.J. Beal Botanical Garden, relax, and enjoy some chamber music and jazz at the 2022 Music and the Garden Series. For more information, click here. 

Women’s Networking Association: All Things Women’s Health – Understanding and Taking Care of Your Body

The Women’s Networking Association will host this webinar to teach women how to best take care of and listen to their bodies. For more information, click here. 

The Power of Habit™

This personal development course will teach you how to replace undesirable habits with productive ones. Join us in October, and kick those bad habits for good! For more information, click here.  

Share your favorite self-improvement tips and comment below!

Photo of person sitting in front of laptop, looking at computer screen and smiling. Over the photo is a green rectangular graphic with a white vector image of a stop watch and text reading "Time Management Blog Series" in white font.

Time Management Blog Series: Manage Your Energy, Not Your Time

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Do you feel like there aren’t enough hours in a day to complete your to-do list? You may be right! Time is a finite resource that, despite our best efforts, can only be managed to a certain degree. Shifting your focus to managing your energy, rather than your time, may be the key. With an increased and sustainable capacity for your work, you will likely find it easier to complete your tasks with improved efficiency, focus and a sense of purpose, ultimately leading to greater job satisfaction.

Although it may seem counterintuitive to suggest within a blog series about time management, it’s often more important to consider how much energy you need to complete a task rather than how much time is required.

Assess your energy level

It’s important to regularly evaluate your energy from a few different angles — physical, mental and emotional — to determine the quality of energy in each of these areas.

Physical energy – Consider your current relationship with sleep, physical activity and nutrition. Does your body have the physical energy to sustain you through the day?

Mental energy – How would you describe your capacity to focus and think critically?

Emotional energy – How well are you managing challenging emotions that arise during your workday?

Establish new rituals

Once you have a clearer picture of where you lack energy, you can then prioritize investing in areas where you feel depleted. Establishing rituals — especially ones that allow you to connect with your core values and purpose — can help you create lifelong habits that better serve your well-being and your work.

Ideas to Try

Establish a physical movement ritual. This can be as simple as setting a timer to remind yourself to pause throughout the workday for a one-minute stretch or regularly taking a short walk/roll around the block during your break.

Find a mindfulness ritual that helps you feel centered and rejuvenated. Determine a touchpoint to return to throughout your day to bring your focus back to your purpose. This may be a physical object, such as a photo or Post-It note with an affirmation or favorite quote, a five-minute talk from an app like Headspace or Insight Timer or anything that allows you to slow down, refocus and feel better energized.

Reduce and remove recurring irritants. Small irritants and inefficiencies, compounded by their volume or frequent recurrence, can eat away at your energy. When we are facing large challenges in our lives, we don’t always have the capacity to solve the little ones. Make the time to regularly consider your workspace and processes to determine if there are irritants that can be eliminated. Is there a simple process you find yourself executing regularly that could be automated using software? Could a small shift in your daily schedule provide you increased time for productivity or focus?

Create a “To Don’t” list. You’re likely already in the habit of adding tasks and commitments to your To Do list, but have you ever practiced removing things from your list? When making a To Don’t list, consider the things you’re currently doing that are draining your energy. This may include certain people you decide not to see, certain habits you want to break or projects no longer serving your growth at work. There may also be a few items that you want to drop but can’t. In those cases, focus on your sphere of influence and the things that are in your control.

Manage your time to manage your energy

We’ve been highlighting various time management techniques over a series of blog posts to give you different tools to utilize depending on your needs, preferences and work style. You may find added benefit in combining energy management techniques along with time management approaches such as the Pomodoro Technique and the Pareto Principle, which provide frameworks for focused energy and regular, designated downtime.

Below are resources that may also help you establish an energy and time management approach that works for you.

ADDITIONAL RESOURCES

The Power of Habit – HR OPD Course | Registration is available in EBS.

elevateU | Free, self-paced resources including short videos, online courses and books around a wide variety of topics. Highlighted topics include:

Health4U Programs | Register online for free courses including Sleep: Understanding and Optimizing Your Nightly Reboot, Explorations in Eating, and Essential Skills for Navigating Challenging Times. Health4U also provides a wealth of online resources regarding emotional wellness, food and nutrition, and health coaching.

WorkLife Office | Find affinity groups, webinars, and personalized support to help you facilitate success in your many roles and guide you in creating synergy between those responsibilities.

Sources

https://hbr.org/2007/10/manage-your-energy-not-your-time

https://hbr.org/2022/04/stop-trying-to-manage-your-time

https://www.masterclass.com/articles/manage-your-energy-not-your-time

Photo by AllGo – An App For Plus Size People on Unsplash

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Leadership Blog Series: Happiness, Well-Being and Psychological Wealth

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Written by Sharri Margraves, Director for Organization and Professional Development

Am I happy?

How do I know if someone is happy?

What can I do to influence the happiness of others?

Happiness is subjective — each of us has our own vision of what happiness means to us. The many definitions of happiness and the different topics connected to it can lead us to more questions than answers. As such, is it worth your time as a leader to consider whether your employees are happy and take action to increase happiness within your team?

Happiness and Well-Being

Let’s consider the relationship between happiness and well-being. Happiness is a component of well-being; it can exist without well-being, but well-being can’t exist without happiness.

Happiness contributes toward health and longevity, which can be measured with a number of physiological tests including immune system strength, plaque build-up, and healthier behaviors such as a propensity toward physical activity or wearing a seatbelt.

As a supervisor, this is worth noting as happy employees can lead to lower healthcare costs, fewer sick days, lower turnover, and greater productivity and creativity.

Happiness and Psychological Wealth

Dr. Ed Diener, recognized as an expert on Subjective Well-Being (SWB), posits that being happy provides psychological wealth, stating, “Psychological wealth is your true total net worth, and includes your attitudes toward life, social support, spiritual development, material resources, health, and the activities in which you engage.”

SWB is good for work, families and society as a whole, but it’s important to note SWB doesn’t replace workplace basics: flexibility, respect, having the right tools, knowing the goals…these are all still contributors toward one’s psychological wealth.

Happiness in the Workplace

What brings someone happiness may change over time. Fulfillment in your early 20s often looks different than in your retirement years. What was most critical such as family and employment may eventually transition to health and leisure.

Regardless of where your employees are in their professional and personal journeys, there are key ways you can create an environment that supports their happiness and well-being.

  1. Empower employees to craft their jobs. Provide training and build relationships that are connected to a purpose. Do your employees know how what they do serves the greater good? Can you honor flexibility in working conditions? Research has shown flexibility can contribute to reduced turnover and physical and mental health improvements.
  2. Honor core organizational values and encourage employees to define their own personal core values. While we each have our own core values, organizational values that are practiced, observed, and honored foster happier employees.
  3. Ask employees for help in problem solving workplace issues — then actually implement the improvements to reduce stress and help retain employees.
  4. Foster social belonging. Each work environment has its own microcultures but recognizing each other should be a regular feature. Leading with kudos — both internal and external — can foster happiness and well-being by building positive relationships.
  5. Think positive. Self-sabotaging a positive mindset affects you personally, but as a leader, it also has the added impact of influencing others. You are worthy of success and adequate. You can do hard things. When you feel the need to lament on something — and let’s face it, we all have our moments — be sure you are reaching out to a neutral party to vent or process.
  6. Build healthy habits. From stretch breaks to healthy snack choices, lean into fostering a healthy environment by engaging with Health4U and other resources for MSU staff and faculty. Below are a few ideas to help you get started.

Recommended Resources

Mental Health Matters: Resources from MSU

Compassionate Leadership: Awareness of Mental Health Needs as the Pandemic Continues

Recognizing and Managing Stress During Times of Change

References

Diener, E., Diener-Biswas, R., Happiness: Unlocking the Mysteries of Psychological Wealth (Blackwell, 2008). https://www.youtube.com/watch?v=EdxbmVbr3NY

Kelly, L., Berkman, L., Kubzanksky, L., Lovejoy, M. (2021). 7 Strategies to improve your employees’ health and well-being. https://hbr.org/2021/10/7-strategies-to-improve-your-employees-health-and-well-being

Take Action Now to Reduce End-of-the-Year Stress

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Updated December 2023

Ready or not, December is almost over. When you think about the remainder of the year, how do you feel? If thoughts of work deadlines, family get-togethers, or planning for the holidays and new year ahead have you feeling overwhelmed or anxious, you’re not alone. Thankfully, there are practices and resources we can utilize to help us center ourselves and approach this time of year with a healthier mindset.

Consider Your Sphere of Influence

We all know allowing worry to grow uninhibited can lead to a number of negative consequences, be it with our health, work performance, or relationships. So, why do we allow our minds to spend so much time in a state of worry? In a previous blog post, Jennie Yelvington, Director of MSU Faculty and Academic Staff Affairs, discussed how worry can seem very active — spending time in that mindset can feel like you are working on something productive — but in reality, you are burning through energy that could be better spent.

When you notice yourself worrying about what might happen, stop and ask yourself, “What can I do about it now?” One way to visualize this is the Sphere of Influence.

Graphic representing one's sphere of influence. Three circles are centered on top of each other. The smallest circle in the middle represents "control," the next biggest circle represents "possible influence but no control," and the largest circle represents "no control."

Within the Sphere, there are three areas:

  • No Control. If there is absolutely nothing you can do to change or influence a situation, you can only assess whether you can learn from it, then let it go and refocus on something else. This would apply to things like the weather, supply chain issues this season, or flight cancelations. To reduce feelings of worry and improve your well-being, spend minimal time and energy regarding any matters that fall within this area of the Sphere.
  • Possible Influence but No Control. If there is a step you can take that may influence an outcome, person, or situation, determine what action you can take to maximize that influence, follow through, and then let it go. Resist the temptation to convince yourself that worrying about it means it is within your control.
  • Control. If the issue you are wrestling with is completely within your control, then you have control over your decisions, attitude, and behavior. What action can you take that you’ve been putting off? What self-care practice can you initiate to support your well-being? When you practice shifting your focus and attention to what is within your control rather than allowing what is out of your control to consume your time and thoughts, feelings of helplessness and overwhelm decrease significantly.

Make Yourself a Priority

When asked why we don’t make our well-being a higher priority, the most common answer is: not enough time. Although we can’t add more hours to the day (No Control area of the Sphere of Influence), we can take actionable steps to better manage our time and carve out space to improve our overall wellness (Control area of the Sphere).

Here are a few ideas to help you focus your energy on areas you can control when it comes to your well-being this time of year.

  • Schedule downtime. Block downtime off on your Outlook calendar like you would for a meeting or other work engagement.
  • Be selective. Most of us have an extraordinary number of demands on our time lately. This time of year often brings on even more. Before you commit to anything additional, give yourself a little time to consider: do I really need to do this right now?
  • Get back to the basics. Consider your current relationship with sleep, physical activity, and eating. What are one or two simple steps you could take to improve your physical health? Even something as small as not having your cell phone next to your bed at night or scheduling short blocks of time on your calendar to stretch at your desk can have a tremendous impact. Ensuring your basic, physical needs are met helps ensure a solid foundation for all aspects of your well-being.

Utilize Your Resources

One major goal within MSU’s strategic plan is to support the “well-being of staff, faculty and postdoctoral research associates at MSU, focusing on creating a best-in-class workplace culture and environment in which excellence and opportunity thrive.” From one-on-one counseling to self-paced learning opportunities, many resources are available to you as an MSU employee to improve your well-being and take care of yourself this year and beyond. Recommendations to get you started are listed below, along with contact information for specialists at MSU who can provide extra support.

Health4U Programs | Register online for free courses including Chair Yoga, Informal Mindfulness, Increasing Your Psychological Flexibility, and Boundaries. Health4U also provides a wealth of online resources regarding emotional wellness, food and nutrition, and health coaching.

elevateU | Free, self-paced resources including short videos, online courses, and books around a wide variety of topics. Highlighted topics include:

Employee Assistance Program (EAP) | Free, confidential counseling for all faculty, staff, retirees, graduate student employees, and their families.

WorkLife Office | Find affinity groups, webinars, and personalized support to help you facilitate success in your many roles and guide you in creating synergy between those responsibilities.

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Leadership Blog Series: Positive Boundaries

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Written by Sharri Margraves, HR Associate Director for Organization and Professional Development 

What are your “hard and fast” boundaries, and which are those that are easier to slip up on? Although maintaining healthy boundaries of all varieties is a critical component of a leader’s well-being and success, time is perhaps the most common boundary because of its fluidity, with demands changing daily.

While even the most effective leaders will have to make hard choices from time to time, the hallmarks of weak boundaries can be challenging to rein in. Reflecting on my career thus far, I can see that I made too many value trade-offs between my time, my family and my hobbies over the years.

I worked over two solid decades before I had a supervisor who expressly set positive boundaries around time. She was leaving for vacation and made a point of turning off her email and her phone during our staff meeting, saying she expected the same from all of us when we left the office.

Two powerful points were made with her simple actions: 

  1. The behavior of a supervisor sets the tone and culture. Leaders need to talk about boundaries as part of norms and culture. We need to recharge to be effective, and we need to help others do the same.
  2. Your staff can handle it. Develop your staff and your trust in them. They will make the best decisions they can with the information they have.

Leaders can enhance their authenticity by maintaining positive boundaries. An easy way to start? Do what you say you will do and don’t do what you say you will not do. One leader I know is clear about not doing anything “illegal, immoral, unsafe, or unethical, and I get to decide what that is.”

Additional ways you can establish and encourage positive boundaries for your team:

  • Model behaviors that demonstrate healthy boundaries.
  • Help employees identify and communicate boundaries.
  • Have conversations about boundaries; normalize discussions on the topic.
  • Reward and recognize employees who set and maintain boundaries.
  • Acknowledge when boundaries are overstepped.
  • Communicate to your team the importance of boundaries.

Find recommended live, online courses below to assist with establishing and maintaining healthy boundaries for you and others, and reach out to MSU HR’s Organization and Professional Development department at prodev@hr.msu.edu if you’d like additional guidance or resources.

UPCOMING OPD COURSES (LIVE, ONLINE FORMAT)

Sources

https://www.boundariesbooks.com/blogs/boundaries-blog/why-leaders-need-to-set-boundaries-in-the-workplace

https://www.workplaceoptions.com/blog/management-tip-taking-the-lead-on-setting-boundaries/

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Connect with Your Co-Workers on Employee Appreciation Day

Published on by Megan MacGregor2 Comments

Employee Appreciation Day (March 5, 2021) reminds us to connect with and recognize the awesome people we work with every day. After a full year of remote work and social distancing, it’s no surprise many of us are feeling more disconnected than ever. According to Employee Benefit News, “While COVID-19 has exacerbated the effects of isolation on employees, loneliness in the workplace has been a growing problem. A pre-pandemic survey by Cigna found that more than 60% of employees were lonely at work.” If you’re struggling, know that you’re not alone and that there are small steps you can take to feel more connected.

While adding one more task to your to-do list may feel impossible, taking time to connect with or recognize your co-workers can improve your well-being tremendously. These interactions don’t have to be elaborate; a virtual chat over morning coffee with a few co-workers can do wonders for your mental health. And there’s no need to wait for a supervisor to initiate these activities. Reach out, connect and recognize your co-workers in a way and at a time that works for you.

Need some ideas to get started? Here are some ways to connect with and recognize your coworkers both one-on-one and all together:

  1. Take a virtual workout class together. Do you miss that afternoon walk or evening workout class with your co-worker? MSU Recreational Sports and Fitness Services offers virtual group classes over Zoom and Fitness On Demand, which gives you over 1,000 classes to choose from. Additionally, benefit-eligible employees have access to MSU Benefits Plus, which allows you to explore Global Fit’s growing library of free virtual classes and resources. Login to MSU Benefits Plus, click on Discount Shopping in the top navigation then type “Global Fit” in the search box to find a link to the digital resource library.
  2. Join or set-up an online coffee break to chat and check-in. Are there people you used to regularly talk with in-person that you now only communicate with via email? A regular coffee break just to check in could be an easy way to connect, even if it’s only for 10 minutes.
  3. Engage new team members. If your team has new employees, they’ve probably never seen their co-workers face-to-face. And without those unstructured points of connection between team members — coffee breaks, walking to a meeting together, etc. — it can be hard to connect with others on topics outside of work-related matters. Why not try some virtual icebreakers to help everyone get to know each other? While “icebreakers” can sound a bit cheesy, the conversations that result can be great for helping people feel more connected. MSU Extension has a list of 65 icebreaker questions for online meetings to help. Here in HR, we have a Get to Know Your HR Colleagues questionnaire that people have the option to fill out, and then we share their answers in our internal newsletter.
  4. Learn something new as a team. Ask your supervisor or manager about setting up a training program for your whole team or unit to participate in together. We suggest you check out MSU Health4U’s new Virtual Health and Well-Being Sampler Series, which is offered to units and departments. Participating units will have a chance to map out a custom, six-week course series with classes about emotional wellness, food and nutrition, and movement and fitness.
  5. Team-led virtual lunch and learn sessions. Do you have co-workers with extensive knowledge on a specific topic or a cool hobby? Ask a team member to share what they know or give a demonstration during a lunch break.
  6. Play a virtual game. There are a variety of games your team can play virtually for some lighthearted fun. From collaborative online games to virtual scavenger hunts, google “online games for remote teams” and see which ones would work best for you and your co-workers.
  7. Step away from your computer and take a break outside. Spring is right around the corner and soon it will be nice enough to take a stroll outside in the sunshine. Check-in with a co-worker on the phone while you take a quick walk or sit outside.
  8. Send a shout-out to your co-worker to recognize all the great work they do. You could email them directly, give them kudos in your department newsletter, or send a Spartan Shout-Out to the InsideMSU newsletter that goes to all MSU employees (email kudos to insidemsu@msu.edu).
  9. Mail a Thank You Note or Token of Appreciation: during one the busiest times of the year here in HR, my supervisor mailed me a bag of coffee from a shop local to her as a token of appreciation. The gesture was so kind and unexpected, it improved my mood immensely and instantly made me feel more connected to the team. While you may not be able to send your coworkers gifts, a hand-written note or postcard letting them know you’re grateful for them can be a great way to recognize their contributions.

Feel free to think outside the box and come up with ideas that better suit you and your coworkers’ personalities. Taking time to connect with and recognize your co-workers — no matter how brief — can do wonders to improve your well-being and team morale overall. As a reminder, if you’re struggling with your mental health and need to talk to a professional, be sure to utilize your employee mental health resources.

Sources:

Place, A., & Nedlund, E. (2020, December 7). WFH loneliness is the latest virtual challenge for employers. Employee Benefit News. https://www.benefitnews.com/news/wfh-loneliness-is-the-latest-virtual-challenge-for-employers