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  • 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  

https://www.surveymonkey.com/r/happy-­‐healthy-­‐np  

4  Steps  to  Nonprofit  Chronic  Stress  

The  Five  Spheres  of  Happy  Healthy  

Our  Tech  

Our  Work  

Our  Environment  

Other  People  

Ourselves  

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  h=p://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  

Tech Compulsive

Energy Depleted

Attention Deficit

5

Mindfulness  Practices:  Go  Analog  5

Mindfulness:  Coloring  Books  &  Apps  

h=p://www.bethkanter.org/adult-­‐coloring-­‐books/  

5

Mindfulness:  Take  A  Pause,  Breathe  

•  1:  Bring  gentle  and  consistent  a=enEon  to  your  breath  for  two  minutes.    Every  Eme  your  a=enEon  wanders,  bring  it  back  

•  2:  Sit  without  an  agenda  for  two  minutes.    ShiH  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  procrasEnate?    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   Prac;ce  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        

-­‐PracEce  a  mindfulness  acEvity  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  

EmoEonal   -­‐PracEce  posiEve  self-­‐talk  Spiritual   -­‐Take  a  nature  hike  on  the  weekends  RelaEonships   -­‐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