Achieving Work-Life 6 5 - Personal Best · 2016-09-12 · 3 Achieving Work-Life Balance 2 6 5 7 9 Expectthe unexpected. Onlyinyourdreams doeseverything runsmoothly. Recognizethat

TO P T E N 43 Achieving

Work-LifeBalance

2

6 5

7

9

Expect theunexpected.

Only in your dreamsdoes everythingrun smoothly.

Recognize thatbalance requiresmaking choices

and a willingnessto change whatisn’t working.

Avoid bringingwork home andhome to work.

Nourishyour bodywith a healthfuldiet, 7-8 hoursof sleep, andexercise most days.

Stay flexible;it’s the key tocoping withchanges.

Set aside20 minutesper day torelax andunwind.

8

10

Say when:Don’t overcommit

to too manyprojects and

responsibilities.

Add funevery day.

Makeplanning andorganizationstandard operatingprocedure.

1 Be aware ofyour limitations —accept that no one

can do or have it all.

© 2008 Oakstone Publishing, LLC, dba Personal Best. All rights reserved.1-800-871-9525 • www.personalbest.com

PC 61571

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SAMPLETO P T E N

SAMPLETO P T E N

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SAMPLE4

SAMPLE4

Achieving

SAMPLEAchievingWork-Life

SAMPLEWork-LifeBalance

SAMPLEBalance

Expect the

SAMPLE

Expect theunexpected

SAMPLE

unexpected.

SAMPLE

.Only in your dreamsSAMPLE

Only in your dreamsdoes everythingSAMPLE

does everythingrun smoothly.SAMPLE

run smoothly.

Recognize

SAMPLERecognize

Nourish

SAMPLENourishyour body

SAMPLEyour bodywith a healthful

SAMPLEwith a healthfuldiet, 7-8 hours

SAMPLEdiet, 7-8 hoursof sleep, and

SAMPLEof sleep, andexercise most days.

SAMPLEexercise most days.

SAMPLE

SAMPLE

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Expect the

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Expect the

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TO P T E N 4

3

Perk Up!BoostYour

Energy

6

5

7

9

Munch onsome cold, rawvegetables or a

crisp apple.

Smile.Call a friend,

read a favoritecartoon, or simply

look out thewindow at nature.

Energizewith exercise.Take a brisk10-minute walk,walk during yourlunch hour ortake the stairs.

Stretch.Reach yourarms towardthe ceiling, andstretch gentlythrough your sides.

Listen to somepeppy music

on yourheadphones.

Smell someessential oil orlotion that isscented withcitrus, rosemaryor mint. 8

10Up your oxygen.Take 10-15 deep,slow, cleansingbreaths.

Have a glassof cold

100% fruitjuice or

ice water.

Brush yourteeth, combyour hair or

splash cold wateron your face.

1 Soak up afew minutesof sunlight —light stimulates brainchemicals that canimprove your mood.

2


PC 61581

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SAMPLE4

SAMPLE4

Perk Up!

SAMPLEPerk Up!

SAMPLE

SAMPLEBoost

SAMPLEBoostYour

SAMPLEYour

Energy

SAMPLEEnergy

Munch

SAMPLEMunch on

SAMPLEon

some cold, raw

SAMPLE

some cold, rawvegetables or a

SAMPLE

vegetables or avegetables or a

SAMPLE

vegetables or acrisp apple.SAMPLE

crisp apple.

Stretch.

SAMPLEStretch.Reach your

SAMPLEReach yourarms toward

SAMPLEarms towardthe ceiling, and

SAMPLEthe ceiling, andstretch gently

SAMPLEstretch gentlythrough your sides.

SAMPLEthrough your sides.

SAMPLE

SAMPLE

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1TO P T E N

ControllingAllergyTriggers

3

45

79

Scrub moldysurfaces clean and

fix water leaksat home.

Stay away fromstrong odorsor sprays such asperfumes, cookingfumes (especiallyfrom frying), paintsor varnishes.

Followprescription ornonprescriptionmedicationdirections asdirected.

Washbedding

weeklyin water that is

hotter than 130°F.810

Keep windowsclosed in yourhome and car —use the airconditioner.

Avoid second-handsmoke, woodsmoke andchemicalsin the air.

Look for allergy-inducing ingredientson food labelsto avoid triggering

food allergies.

Keep dander down:pets should stay off offurniture and out of

your bedroom.6Reduce indoorhumidity

with a dehumidifier.

2Stay indoorswhen pollen levelsare highest, between5 a.m. and 10 a.m.


PC 61582

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLEControlling

SAMPLEControllingAllergy

SAMPLEAllergyTriggers

SAMPLETriggers

SAMPLE

SAMPLE

SAMPLE

SAMPLEfrom frying), paints

SAMPLEfrom frying), paintsor varnishes.

SAMPLEor varnishes.

Follow

SAMPLEFollowprescription or

SAMPLEprescription ornonprescription

SAMPLEnonprescriptionnonprescription

SAMPLEnonprescriptionmedication

SAMPLEmedicationdirections as

SAMPLEdirections asdirected.

SAMPLEdirected.

Keep

SAMPLEKeeppets should stay off of

SAMPLE

pets should stay off of

6 SAMPLE

6 SAMPLE

SAMPLE

SAMPLE

Reduce indoorSAMPLE

Reduce indoorhumiditySAMPLE

humiditySAMPLE

SAMPLE

with a dehumidifier.SAMPLE

with a dehumidifier.SAMPLE

SAMPLE

SAMPLE

T O P T E N

Day-to-DayWellnessRenew YourOptimism

4

5

7

9

Snack onenergy-buildingfoods (granola,apple with skin,low-fat cheese,or peanut buttercrackers).

Wind down beforebedtime to promotegood sleep, which formost is 7-8 hours.

Exercise ata level that raises

your heart ratefor at least30 minutes

most days withyour doc’s OK.

Relax with20 minutesof calmingactivities.

8

10

Load up onvegetables,fruits and

whole grain foodsat mealtime.

Lighten up on meats,fatty foods, and

foods/drinks withadded sugar.

Eat a healthy breakfast:cereal or whole-wheatbread; fruit; and low-fator fat-free milk ororange juice withoutadded sugar.

Maintain astrong socialnetworkto help you weatherstress, illness ordifficult changes.

Don’t go tobed worried;instead, resolveto find a solutionafter good sleep.

Smile! Laugh outloud easily and

often by findinghumor in silly

goings-on.

2

If emotions aregetting you down,get help from a

trusted familymember, friendor your healthcare provider.

6

13


PC 61574

SAMPLE

SAMPLE4

SAMPLE4Exercise

SAMPLEExercise

a level that raises

SAMPLEa level that raises

your heart rate

SAMPLEyour heart rate

for at least

SAMPLEfor at least

most days with

SAMPLEmost days with

SAMPLET O P T E N

SAMPLET O P T E N

SAMPLEDay-to-Day

SAMPLEDay-to-DayWellness

SAMPLEWellnessRenew Your

SAMPLERenew YourOptimism

SAMPLEOptimism

SAMPLE

SAMPLE

SAMPLEsocial

SAMPLEsocial

network

SAMPLE

networkto help you weather

SAMPLE

to help you weatherstress, illness orSAMPLE

stress, illness ordifficult changes.SAMPLE

difficult changes.SAMPLEWind down

SAMPLEWind downbedtime to promote

SAMPLEbedtime to promotegood sleep, which for

SAMPLE

good sleep, which formost is 7-8 hours.

SAMPLE

most is 7-8 hours.

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

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If emotions areSAMPLE

If emotions are

6

SAMPLE6

1TO P T E N

FeelHappier!

Enjoy aNew View

3

4 5

79

Call a friendor reconnect with

an old friend.

Talk to a trustedfriend or familymember, yourminister or your healthcare provider if emotionskeep getting you down.

Recapturethe child in youwith fun, games

and laughter.

Fixsomething

that isbroken.8 10

Help someone —volunteer yourtime, skills orintellect in yourcommunity.

Clear theclutter at homeand in yourwork space.

Explore a subjector hobby that you

have found interestingbut have never takenthe time to pursue.

Leave your guilt at thedoor and find positiveways to change what isn’tworking in your life, onesmall step at a time.

6 Scheduleyour annual

checkup withyour health care

provider.

2

Write downthe goodthings thathappenedto you today.


PC 61577

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLETO P T E N

SAMPLETO P T E N

Feel

SAMPLEFeelHappier!

SAMPLEHappier!Enjoy a

SAMPLEEnjoy a

New View

SAMPLENew View

Recapture

SAMPLERecapture

the child in you

SAMPLEthe child in youwith fun, games

SAMPLEwith fun, gamesand laughter.

SAMPLEand laughter.

Leave your guilt at the

SAMPLELeave your guilt at thedoor and find

SAMPLE

door and findways

SAMPLE

ways6 SAMPLE

6 SAMPLE

SAMPLE

SAMPLE

SAMPLE

Schedule

SAMPLE

Scheduleyour annual

SAMPLE

your annualcheckup withSAMPLE

checkup withyour health careSAMPLE

your health careprovider.SAMPLE

provider.SAMPLE

SAMPLE

TO P T E N

Foodsthat BoostYour Health

45

7

9

Cold-water fishsuch as salmon,mackerel andherring: Eatas an entréeat leasttwice a week.

Berries: rich inantioxidants and fiber.

Add to cereal,pancakes,yogurt orgranola.

Olive oil: It containshealthier mono- andpoly-unsaturated fat.

Use it in placeof other

cooking oils.

Foods in which you get alarger portion size withfewer total calories ...

fruits and vegetablesare top choices.

8

10

Spinach: full of vitamins,minerals and antioxidants ...may boost eye health,bone strength and helpprevent colon cancer.

Apples:Crunchy, sweetand juicy, applesare healthiestwith skin on.

6

Legumes:high-fiber, high-protein beans,peas and lentils ...great in tortillas,chili or as a side.

Whole grains:good for reducing

your risk forheart disease,stroke, cancer,

diabetes and obesity.

Broccoli:It’s packed withvitamins A and C,selenium andantioxidants ...good for healthycell developmentand diseaseprevention.

Nuts and seeds:especially walnuts,almonds, pecans,pistachios orflaxseeds.Addto salads or snackon a small handful.

31

2

© 2008 Oakstone Publishing, LLC, dba Personal Best. All rights reserved.1-800-871-9525 • www.personalbest.comPC 61580

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLEFoods

SAMPLEFoodsthat Boost

SAMPLEthat BoostYour Health

SAMPLEYour Health

5

SAMPLE5

at least

SAMPLEat leasttwice a week.

SAMPLEtwice a week.

Olive oil:

SAMPLEOlive oil: It contains

SAMPLEIt contains

healthier mono- and

SAMPLEhealthier mono- andpoly-unsaturated fat.

SAMPLEpoly-unsaturated fat.Use it in place

SAMPLEUse it in placeSpinach:

SAMPLESpinach:minerals and antioxidants ...

SAMPLEminerals and antioxidants ...may boost eye health,

SAMPLE

may boost eye health,bone strength and helpSAMPLE

bone strength and help6SAMPLE

6SAMPLE

SAMPLE

SAMPLE

Whole grains:SAMPLE

Whole grains:SAMPLE

SAMPLE

SAMPLENuts and seeds:

SAMPLENuts and seeds:especially walnuts,

SAMPLEespecially walnuts,almonds, pecans,

SAMPLEalmonds, pecans,pistachios or

SAMPLE

pistachios orflaxseeds.AddSAMPLE

flaxseeds.Addto salads or snackSAMPLE

to salads or snackon a small handful.SAMPLE

on a small handful.SAMPLE

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1

TO P T E N

GettingBetterSleep

4

6

7

9

Stop tossing and turning;resolve to find solutionsto problems after a good

night’s sleep.

Watch thealcohol;it actuallycontributesto wakefulnessduring thenight.

Exercisemost days, but

not within3-4 hours

of bedtime.

Sleep inlight, comfortableclothing in aslightly cool room.

8

10

Avoidcaffeinated

drinksfrom late

afternoon on.

Reducenoise —earplugs or

white noise maybe helpful.

Keep yourroom darkwith light-blockingshades or asleep mask.

5

Avoid eatingheavy mealsand drinkingbeverages nearbedtime.

Go to bedand get up atroughly thesame timesevery day,including yourdays off.

23Have a relaxing

bedtime ritual— light reading,

soothing music, awarm bath ormeditation.


PC 61573

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SAMPLETO P T E N

Getting

SAMPLEGettingBetter

SAMPLEBetterSleep

SAMPLESleep

Stop

SAMPLEStop tossing and turning;

SAMPLEtossing and turning;

resolve to find solutions

SAMPLEresolve to find solutionsto problems after a good

SAMPLE

to problems after a good5

SAMPLE

5

SAMPLE

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T O P T E N

Get MorefromYourWalking

Workouts

4

5

7

9

Incorporatestrength

training: uselight hand weights

with yourdoc’s OK.

Celebrate yourprogress:Trackyour steps,distance andtime walkedin a journal.

Find a fellowwalker fartherahead andaim to pass.

Set out tobreak arecordeverymonthand do it!

8

10

Add rhythmby walking to yourfavorite songs onyour mp3 player (butkeep the volume lowand your eyes andears open for safety).

Break uplonger walkswith 10 lunges,jumping jacks,crunches or squats.

Pick up the paceat regular

intervals with2-3 minutes offaster walking.

Walk regularroutes fromthe oppositeway and seeif you noticeanything new.

Find a newplace to walkonce a month.

2

3

Add hills ortake the stairs

wheneverpossible.

1

6


PC 61579

SAMPLE

SAMPLE4

SAMPLE4Pick up the

SAMPLEPick up the

at regular

SAMPLEat regular

intervals with

SAMPLEintervals with

2-3 minutes of

SAMPLE2-3 minutes offaster walking.

SAMPLEfaster walking.

SAMPLE

SAMPLE

SAMPLEGet More

SAMPLEGet MorefromYour

SAMPLEfromYourWalking

SAMPLEWalking

Workouts

SAMPLEWorkouts

7SAMPLE

7Incorporate

SAMPLEIncorporatestrength

SAMPLEstrength

training:

SAMPLEtraining: use

SAMPLEuse

light hand weights

SAMPLE

light hand weightswith your

SAMPLE

with yourdoc’s OK.SAMPLE

doc’s OK.SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLEFind a

SAMPLEFind a

6 SAMPLE

6

1TO P T E N

OfficeErgonomicsSolutions

3

4 5

7

9

Sit with your feetflat ... knees levelwith your hips;use a stoolunder your feetif necessary.

Keep toolsand equipmentwithin easyreach to avoidawkward positionsand overreaching.

Avoid craningyour neck orturning your

head to work.

Rest yourhands in yourlap when you

are not typing.

8 10 Shift yourposition

periodically,and stretch

to ease tension

Relieve pressureon your lowerback.Whensitting, usea pillow,rolled-uptowel or someother typeof lumbarsupport.

Sit with proper posture:lower back straight,

stomach in, shouldersback, your head up and

your chin tucked in.

Sit so that yourmonitor islevel with yourline of vision andis at arm’s length.

6Don’t ignorenumbness or pain;make workstationadjustmentsfirst and if paincontinues, see yourhealth care provider.

2

Position yourkeyboard and

mouse so thatwrists are straight

and elbows fallat your sides.


PC 61572

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SAMPLETO P T E N

SAMPLE

SAMPLE

SAMPLEOffice

SAMPLEOfficeErgonomics

SAMPLEErgonomicsSolutions

SAMPLESolutions

Avoid

SAMPLEAvoid

SAMPLE

SAMPLE

SAMPLE

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SAMPLE

SAMPLE

SAMPLE

SAMPLEDon’t ignore

SAMPLEDon’t ignorenumbness or pain;

SAMPLE

numbness or pain;make workstation

SAMPLE

make workstationadjustmentsSAMPLE

adjustmentsSAMPLE

SAMPLE

TO P T E N

ReduceYour

CancerRisk

5

7

9Block the sun’sharmful rays: Useminimum SPF of15 (30 or higher for moreprotection), and limitexposure between 10 a.m.and 3 p.m.

Exercise at a levelthat raises your heartrate (brisk walking,cycling, swimming)

for at least30 minutesmost days.

Watch for skinchanges: Look for

changes in color, textureor appearance of spots ormoles. Examine monthly.

8

Lose weightif you need to:Obesity andphysical inactivityare consideredrisk factors.

Get the screeningsrecommended

for yourpersonal needs.

If you drink,keep alcoholto a minimum(no more than 1 perday for women, or2 per day for men).

6

Limit fattyfoods such asred meat, friedfoods andhigh-fat dairyproducts.2 3

If you use tobacco, set aquit date; get help from

your health care provider;and find emotional

support to help youstay the course.

1Chart yourfamilyhistoryof cancer, andshare it withyour doctor.

10


PC 61575

Eat colorfulfruits and vegetablesoften — manycontain cancer-fighting antioxidants.

4

SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLEReduce

SAMPLEReduceYour

SAMPLEYourCancer

SAMPLECancer

Risk

SAMPLERisk

5

SAMPLE5

7

SAMPLE

7

Exercise

SAMPLEExercise at a level

SAMPLEat a level

that raises your heart

SAMPLEthat raises your heartrate (brisk walking,

SAMPLErate (brisk walking,cycling, swimming)

SAMPLEcycling, swimming)

7changes in color, texture7

SAMPLE

7changes in color, texture7screenings

SAMPLE

screeningsrecommended

SAMPLE

recommendedfor yourSAMPLE

for yourpersonal needs.SAMPLE

personal needs.

If you drink,SAMPLE

If you drink,

6 SAMPLE

6 SAMPLE

SAMPLEproducts.

SAMPLEproducts.

SAMPLE

SAMPLE

SAMPLE

SAMPLEfighting antioxidants.

SAMPLEfighting antioxidants.

TO P T E N

4

3

StopHeadaches

BeforeThey Start

21

6

5

79

Don’t skipmeals:Blood sugarlevels can dropand trigger aheadache.

Stick to a regularsleep schedule tohelp regulate your

biological clockand reduce

stress.

Watch for dietarytriggers such ascured meats, foodswith MSG, red wineand foods fermented,pickled or marinated.

Reduce glarearound computerscreensand fromwindows.

Limitchocolate,citrus and ripenedcheeses if you findthat these causeheadaches for you.

Stay hydratedby drinking

plenty of waterthroughout

the day.

Keep a diary ofwhen your headacheshit and what you were

eating or doing that day toavoid possible headache

triggers in the future.8 10Take headachemedicinesas directedand avoidoveruse.

Don’t quitcaffeineabruptly —

gradually ease off.

If you suspect youmay be grinding yourteeth (bruxism),talk to yourdentist.


PC 61578

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SAMPLETO P T E N

SAMPLE

SAMPLE

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SAMPLE

SAMPLE

SAMPLE

SAMPLE

SAMPLEStop

SAMPLEStopHeadaches

SAMPLEHeadachesHeadaches

SAMPLEHeadachesBefore

SAMPLEBefore

They Start

SAMPLEThey StartWatch for dietary

SAMPLEWatch for dietarytriggers

SAMPLE

triggerscured meats, foods

SAMPLE

cured meats, foodswith MSG, red wineSAMPLE

with MSG, red wine

1

T O P T E N

WeightControl

Quick Tips

4

5

7

9

Avoid absent-minded eatingsuch as eatingout of the bagor eating in the car.

Refuel each day with atleast 5-10g of fiber at

breakfast from oatmeal,cereal, an English muffin or

whole-wheat bagel;fresh fruit; and skimmilk or 100% juice.

Make lessfood looklike more by usinga smaller plate.

Sites on sugarysweet snacks?Tackle an itemon your to-dolist instead.

810

Eat morenaturallysweet freshfruits, heartyvegetables andfilling whole grains.

Raise your metabolismwith cardio (aerobic) exercisemost days (with yourdoctor’s OK).

6

Engage inconversation

at meals — it’shard to eat

and talk at thesame time.

Cutcravingsby taking a

walk or bitinginto a dill pickle

or lemon.

Makeappointments

with yourselfor a buddy for

regular exercise.

2 3Set a

time foryour mealswhere you

can sit down and eatyour meal slowly.


PC 61576

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SAMPLET O P T E N

SAMPLET O P T E N

SAMPLEWeight

SAMPLEWeightControl

SAMPLEControl

Quick Tips

SAMPLEQuick Tips

SAMPLE

SAMPLE

5

SAMPLE

5

SAMPLERefuel

SAMPLERefuel

SAMPLE

least 5-10g of fiber at

SAMPLE

least 5-10g of fiber atbreakfast from oatmeal,

SAMPLE

breakfast from oatmeal,cereal, an English muffin orSAMPLE

cereal, an English muffin orSAMPLE

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Documents

Achieving Work-Life 6 5 - Personal Best · 2016-09-12 · 3 Achieving Work-Life Balance 2 6 5 7 9 Expectthe unexpected. Onlyinyourdreams doeseverything runsmoothly. Recognizethat