Wild Apricot Free Expert Webinar: 10 Tips for Impact without Burnout

#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



Our Question…

“How do you already practice or plan to practice self-care moving

into 2016?”


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


Lori SmithSmiley Apricot

Community Manager

Terry IbeleLearning Apricot

Content Manager

Meet the Apricots

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


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 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


Get Enough Sleep

3


Get Enough Sleep:Track It3


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


Start Moving: Walking is Work!4


Beverly Trayner-WengerList of Standing Desk Resourceshttp://bethkanter.wikispaces.com/walk

Start Moving: Standing Desk Hack4


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


Mindfulness Apps5


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


Mindfulness: Coloring Books & Apps

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

5


Manage Your Energy and Attention

6


Manage Your Energy: Synch Work Tasks6


Manage Your Attention: 18 Minutes A Day6


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


Stop Procrastination

8


Stop Procrastination: Self-Awareness

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

8


Stop Procrastination: Eat That Frog8


Stop Procrastination: Pomodoro8


Set Limits

9


Set Limits: Exercise Your “No” Muscle

Beth, I need you to do …. No9


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-talkSpiritual -Take a nature hike on the weekendsRelationships -Practice setting limits by

saying noWorkplace -Manage energyOther

10


Slide TitleShare Your Self-Care Plan10


Thank you!

Wild Apricot Free Expert Webinar: 10 Tips for Impact without Burnout

Government & Nonprofit

Transcript of Wild Apricot Free Expert Webinar: 10 Tips for Impact without Burnout