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Category Archives: Thrive at Work

February 22, 2023 The Link Between Movement and Productivity

If you’ve ever sat in one place for a long time, like at your desk or on an airplane, you know how lethargic you can feel after a while. That’s because there is a direct correlation between movement and brain function. According to InMovement, “Prolonged sitting leads to poor blood flow. As you move more throughout the day, your body is able to maintain optimal circulation to the brain, which is linked to improved cognitive function.”

Regularly moving your body can also, of course, lead to better physical health. This, in turn, can help you feel healthy and better prepared to take on life’s challenges. It’s difficult to perform at your peak when you’re feeling unwell or sluggish.

Studies have shown that exercising during the workday can improve time management and productivity. One study even noted a 72 percent improvement in these areas! Simply making an effort to move during the day can make a world of difference for your concentration and energy level.

If you’re looking for some easy ways to get moving during the workday, try these tips:

  • Take the stairs instead of the elevator.
  • Stretch or do light exercises at your desk (try chair yoga or desk aerobics).
  • Take walking meetings.
  • Schedule activity breaks for yourself.
  • Stand up and move around every hour or two.
  • Walk to your colleague’s office instead of sending an email.
  • Invest in a standing (or even a cycling) desk.

No matter which activities you choose, regular movement helps fuel productivity and increases your focus and energy. With the right balance of movement and work, you’ll be able to tackle anything the day throws your way.

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 

HER NEW EBOOK IS CALLED A QUICK GUIDE TO COURAGE.

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February 15, 2023 8 Ways to Boost Motivation in Winter Months

If you live in the upper part of the Northern Hemisphere, as I do, winter is beginning to drag. When that happens, people tend to get restless and it becomes difficult to focus. During the summer, it’s easy to step away from the computer, take a stroll, or enjoy a cup of coffee or tea on a patio. But during the winter, many of us do not have that kind of outlet.

So, what can you do? How can you stay motivated and productive during the winter months?

Try some of the following 8 tips:

Invest in seasonal hobbies.

You can make the winter months a lot more enjoyable when you invest in seasonal hobbies like skiing, snowshoeing, ice skating, or snowmobiling. Your activities could also take place indoors–perhaps this is the year you learn how to quilt or take your baking hobby to the next level. Find pastimes you enjoy and look forward to each week.

Take a winter vacation.

Travel can be a great way to boost motivation and energy levels. Whether it’s a weekend getaway or a longer vacation, you’re sure to come back feeling refreshed and energized. Read my past blog post on effectively prepping for a vacation so you can truly relax!

Schedule regular outdoor activities.

Despite the cold weather, there are plenty of activities you can do outside. Take a walk each morning, explore a local park with your family, or discover local attractions/events (In Minnesota, we have ice sculptures, ski events, ice mazes/palaces, and even an “art village” that pops up on a frozen lake).

Create a cozy workspace.

Invest in items that make your workspace comfortable and pleasant. Some ideas include a cozy blanket, a warm drink mug, comfortable slippers, and scented candles.

Set small goals and rewards.

Break up larger projects into smaller, achievable goals and set rewards for meeting those goals. This will help you stay motivated and on track with the project even if you’re not feeling especially motivated.

Invest in daylight/SAD lamps.

During the winter months, some people suffer from a lack of daylight, causing them to feel lethargic, unmotivated, or even depressed. Daylight lamps (sometimes known as Seasonal Affective Disorder (SAD) lamps) can help simulate natural light and provide energy-boosting vitamin D.

Join a support group.

Joining a support group can help reduce stress and provide motivation, especially when you’re feeling stuck. Check with your local community center, churches, or ask some trusted friends.

Take regular breaks.

Breaks can help to refresh and recharge your energy and motivation levels. Whether it’s a 10-minute break or a longer one, taking breaks throughout the day is vital for resetting your focus.

The winter months can be tough for everyone, but with these 8 tips you’ll be prepared to find motivation, stay productive, and make the most of the season!

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 

HER NEW EBOOK IS CALLED A QUICK GUIDE TO COURAGE.

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February 1, 2023 Dealing with Frustrations in the Workplace (productively!)

We can become frustrated for any number of reasons—the car won’t start, a family member is stirring up drama, or the person at the front of the checkout line is arguing about the price of each item in their shopping cart. That’s life. And, unfortunately, the workplace is not immune from these everyday frustrations.

However, in most workplaces, we’re expected to mask or ignore our frustrations. This doesn’t make them go away, of course, it simply buries them. And if you continually bury your frustrations, those feelings might bubble up at inopportune times.

So, what to do?

First of all, it’s important to recognize when you’re feeling frustrated. If you feel your temperature rising or your body start to clench (the physiological effects of our fight-or-flight instinct), or if you feel on the verge of shouting, those are good signs you’re dealing with frustration. By recognizing your frustration in the moment, you can then deal with it.

Once you acknowledge your frustration, you can choose to face it in a few different ways. Try any or all of the following:

Take a Break

Step away from the situation, take a few deep breaths, and clear your head. Even taking one or two minutes can be helpful. If you’re in a meeting, you might take a break to use the restroom or drinking fountain. Or, you might simply tune out the meeting for a few seconds to collect your thoughts.

Take Deep Breaths

Studies have shown that deep breathing can help lower your heart rate and alleviate feelings of stress and anger. If you’re in a meeting or intense conversation, focus on your breath and let your body relax by taking a few deep breaths.

Talk to a Trusted Colleague

Talking to a colleague about the situation can help you understand the situation better, gain perspective, and even find a solution to your problem. Just remember to be open and honest with your colleague and refrain from gossiping.

Reframe Frustration

Sometimes frustrations can crop up if you are dealing with a difficult situation or something you’ve never encountered before. In those cases, try reframing your frustration as a challenge or an opportunity. This is your chance to rise to the occasion, learn a new skill, and come up with an innovative solution.

Practice Self-Compassion

No one is perfect — we all make mistakes. So, when frustration arises at work, try to be kind to yourself. Remind yourself that it’s okay to make mistakes and that you’ll be better equipped to handle similar situations in the future.

By learning to recognize, address, and manage frustration in the workplace you can avoid explosive outbursts and unhealthy situations. Remember to stay calm, recognize the problem, and practice self-compassion.

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 

HER NEW EBOOK IS CALLED A QUICK GUIDE TO COURAGE.

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