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Want to realise your dreams? Then this step is critical…

It is tempting to read articles and see stories about success and believe it happened overnight. Not to say that never happens, but unfortunately, the idea of instant success is often more myth than fact. The truth behind success – be that in improving your academic performance, your physical health, your mental health, or your financial well-being – is a lot less glamourous. It involves a lot of hard work, and more importantly, a lot of planning.

Think about it – if you go away for a weekend, you plan your travel. Having a party? You plan the event. Each element is covered in minute detail. Living a life of success filled with meaning, happiness and fulfilment is no different. Yet many neglect to plan their lives and land up feeling disappointed and discouraged when they don’t achieve what they would like.

Why plan?

There is no doubt we’re living in uncertain times. Each day seems to bring with it a new challenge. The worrying, the wondering and the anticipating of what that next challenge is going to be can cause your mind to start spinning. While there is so much in the world that you can’t control, there is one thing that you can: yourself, and your actions.

Sure, you have a goal for 2021, and in theory it seems “easy” to achieve. If your goal is to improve your fitness, you may commit to being more active. If your goal is to be better with your money, you may commit to budget better. That’s a good start, but without planning on how exactly to achieve these targets, your goals may become another New Year’s resolution that falls quickly by the wayside.

How planning can help you reach your dreams:

  • It helps you to identify your goal more clearly. Improving fitness is a general goal, but planning to do this would include more specifics, like “I need to exercise 5 days a week”
  • It helps you to make sure that we understand your goal and what we need to do to reach it. To exercise 5 days a week, you will need to make the time to do so
  • It helps you to see in advance those things that can help you achieve your goal and those things that can prevent you from achieving it
  • It helps you to become accountable for what you do
  • It supports your decisions on how best to use your resources (energy, people, time, money, information, equipment) so that they make the most significant contribution to achieving your goal.
  • It allows you the opportunity to clearly assess and evaluate your achievements
  • It gives you back control of your life in the middle of a pandemic!

Developing an action plan

Think of planning your life as setting the destination on Google Maps on your phone. Unless you have already been to the place you want to go numerous times and already know how to get there, you’ll need step by step instructions, including bus, taxi times and distances. Planning for your goals is no different.

To start your planning process, start by writing down these three simple questions:

  1. What is to be done?
  2. How should it be done?
  3. When does it need to be done by?

Then, under each item, write down all those things that you will need to do to complete each of the steps. These items will become your checklist, a tangible way of checking how you are progressing towards reaching your goal destinations. Make sure you include your action points on a calendar so that you have definite dates on which to do things.

The real power of a plan is that it will make it easier for you to say “no” to things that are not as important to you. It can be difficult to say “no” sometimes, but once you have learned to say “yes” to your goals as outlined by your plan, it will be easy to decide which opportunities are the really important ones.

There is no right or wrong way, or time, to start planning to achieve your goals. Don’t wait until things get back to “normal”. Accept that today is today, and if you want to achieve something, it’s as good a day as any to start planning!

5 things to make your workplace better for the disabled

An inclusive workplace means equality, non-discrimination, fairness, respect and dignity. This should be a standardised part of any organisation’s every-day goals and behaviour.

Every workplace environment should have a welcoming culture where everyone feels valued.

According to The World Health Organization, about 15% of the world’s population live with some form of disability. An inclusive working environment starts with management firstly, making a commitment to hire people with disabilities and secondly, ensuring a comfortable working environment

Educate yourself

Usually, workplaces aren’t designed for people with disabilities. Some cubicles in a work station can’t accommodate a wheelchair. This can make it quite difficult for those living with a disability as they aren’t able to use a computer. When you hire employees with disabilities, focus on the challenges they would normally face on a day-to-day basis.

Educate the staff

The next step is to relay the message of inclusion to the existing staff. Employees will need to learn about sensitivity, awareness, and empathy. This can be done through teambuilding sessions, seminars and conferences.

Get a great office design

At the end of the day, your office space needs to accommodate everyone. Hire a professional or get your office assessed so you have a better understanding of your office needs. This will help make the workplace more accessible to everyone.

A parking space that’s easily accessible to employees living with a disability is a great way to start. If your office has stairs, a ramp would be ideal for those with a wheelchair.

Get the right equipment

Other equipment that can help improve accessibility in the workplace include:

  • Height-adjustable desks.
  • Adjustable monitors.
  • Easily accessible plug sockets.
  • Cable management to reduce hazards
  • Wheelchair friendly toilets

Get an assistive technology programme

Many companies depend on computerised technology to get the job done. In this case, people with disabilities may need assistive technology to support them in the workplace. This could include specialised computer software, colour-coded keyboards, screen reader and magnifier, assistive listening devices, refreshable braille displayers and more.

Create an Assistive Technology programme in the company that will benefit the employee based on their needs to ensure they’re able to perform tasks with ease and maintain or improve their independence.

The company will have to provide the employees with relevant training to benefit from the assistive technology, so they can learn, communicate and function better and feel comfortable and included.

References:  

10 Ways to improve your concentration

A song plays in the far distance, and you’re instantly distracted. A text notification pops up on your phone; you get side-tracked from your job.

Someone chats to you while you’re working and you can’t concentrate…

Why is it so easy to lose focus?

The good news: there are ways to improve your concentration.

1. Make a plan

Find a way to structure what you’re about to do. Set a time target to achieve your task. This will help you feel a sense of accomplishment and increase your drive towards your goal.

2. Choose your environment

Finding a suitable spot to focus is important. It needs to be an environment that is calm and has the least distractions. Temperature is just as important, it can be distracting if your room is too warm or cold.  Don’t forget proper lighting and definitely sit in a comfortable chair. Have all the essentials you will need around you, like water or snacks. You’re less likely to get up and go to the kitchen, saving you time.Hunger can be distracting and it signals that your brain isn’t getting the energy it needs to fuel your focus and concentration.

3. Avoid multi-tasking

Multi-tasking doesn’t allow you to focus on the most important thing at hand. Handling one job at a time will ensure that you give your best.

4. Cut the noise

Put your phone on silent or switch it off for a few hours. Alternatively, get earplugs, or if you concentrate better with music, try concentration music. There’s music that’s known to calm your brainwaves and can put you in a mode for better concentration.

5. Understand the task

To successfully do anything, you must understand it. Start with a basic and generalised view. This is a good way to get a running start at completing what you intend to do and not become discouraged.

6. Divide the tasks

Divide your tasks into manageable, bite-sized chunks. Tick each one off your to-do list for a sense of accomplishment.

7. Beat procrastination

We’re all guilty of procrastinating. Motivate yourself to finish your tasks by telling yourself to not leave your chair until you’ve finished your work. Once you’re halfway through it, you will find the motivation to finish off the rest. Keep sticky notes at your desktop, encouraging you to keep going.

8. Know your peak times

Everyone has certain peak times during the day or night when their concentration is better. Identify your optimum working time and get going!

9. Support your focus

Eat nutritious meals for brain support:

  • Omega-3 rich foods like fish, walnuts and pumpkin seeds.
  • Leafy green vegetables like spinach.
  • Avocados have healthy fats that support healthy blood flow.
  • Wholegrains help improve blood flow, regulate glucose (balanced glucose levels make it easier to concentrate), and decrease the risk of plaque building up in the brain.
  • Blueberries can improve learning while protecting the brain from free radicals.

10. Get enough sleep

Get proper sleep. If your sleep cycle is reasonable, the quality of your day will improve.Your mind also needs rest and proper sleep. You need to concentrate the most when you have something important to accomplish. So, if you deprive yourself of sleep, you can say goodbye to a productive day!

References

How sick is too sick to go to work?

Just how sick do you have to be to stay home? But how sick can you be to qualify for a day off?

Well, truth is if you’re really feeling unwell and especially if you have a fever, you need to stay home. You also have to consider whether you’re putting yourself or others at risk if you go to work.

If the symptoms of your condition, or the side-effects of medication could cause an injury or accident on the job, affect others, or if your work flow is interrupted and you can’t focus, then you need to stay at home.

Don’t put yourself and others at risk. Remember, some people are vulnerable to viruses and infections and can easily be infected; especially pregnant women, young children and older people.

Signs that you’re too sick to go to work:

  • Fever
  • Muscle aches and pains
  • Fatigue
  • Weakness
  • Nausea
  • Vomiting
  • Diarrhoeah
  • Dizziness and confusion

According to research, airborne “breathing droplets” from sneezing and coughing commonly spread infectious germs. The flu virus can last for up to 24 hours depending on the surface. So, it’s recommended that you stay home until you’re fever-free for 24 hours.

Stay home, even if you think you’re feeling better especially if you have:

  • Limited access to a bathroom during the day.
  • Little or no way to wash your hands often.
  • Nowhere to store or use any medication you need.
  • To directly work with the public or with food that goes to the public. It would be unhygienic and unprofessional to sneeze, cough, and sniffle under these circumstances.
  • To work outside in the heat or in a strenuous job, like construction, and there’s no other option for light work.

When are you fit enough?

If your health condition no longer affects your ability to do your normal duties, you may be able to return even though you’ve only partly recovered.

But make sure you’re actually well enough to work. After your sick leave and while you’re taking your prescribed medication, the best way to assess your current health is to ask for another appointment. Tell your doctor that you want to go back to work and ask if they think you are well enough.

If you’re able to be somewhat busy at home for a full day and have finished your medication, you’re probably physically able to return to work.

Good to know

  • Remember to wash your hands often.
  • Keep hand sanitiser ready and use it often.
  • Clean the common work areas with sanitising or disinfectant wipes.

Don’t be a hero and drag yourself to work if you’re too sick. And remember, your coworkers will appreciate you not bringing your germs around them!

References

How you can feel better, to focus better and be more productive

If you find it hard to focus this time of the year, you are not alone. For most of us, the New Years Resolutions are forgotten, and we’re just treading water to meet our deadlines before the end of the year.

Apart from the general exhaustion from a long year, you may not be aware how much your health also affects your productivity. And we’re not talking about the times you are down with the flu or a serious tummy bug, but all those other little niggles: headaches, nausea, fatigue, and backache to name a few. They aren’t always obviously distracting, but in the long term, can take a big toll on your productivity at work.

Presenteeism is the new absenteeism

We all know about absenteeism. Presenteeism, though, is when  you are physically present at work, but not functioning at your best because of health-issues. Studies suggest this can cut productivity by 33%, and seems more costly for the company than absenteeism! And unfortunately, it’s not that obvious. Your office mate not arriving for work is noticeable, but you’ll never really know how much their ongoing allergies is slowing their performance.

General health habits, like what you eat and how often you exercise can also impact your work. For example, one survey found

  • Employees with unhealthy diets were 66% more likely to report productivity loss compared to healthy eaters
  • Workers who rarely exercised were 50% more likely to report lower levels of productivity compared to active co-workers

Presenteeism shouldn’t be confused with “boredeeism”! Surfing the internet or chatting to Facebook friends is an obvious productivity killer. Presenteeism means you’re not that productive because of real health problems, even  when you are genuinely committed to doing a good job.

Are you suffering from presenteeism?

Your health affects both quality and quantity of your work. You may work slower, have to repeat tasks, or start making more mistakes. These all add up to lowered productivity. For example,

  • Allergies can interfere with concentration and cause fatigue
  • Irritable bowel or reflux cause continuous discomfort, distraction and frequent bathroom breaks
  • Depression can cause anxiety, irritability and fatigue
  • Arthritis and joint pain can make manual labour slower or more difficult

Overcoming health distractions to boost productivity

The problem with presenteeism is simple: when people don’t feel good, they don’t do their best work. How can you deal with presenteeism to ensure you always give of your best?

  1. Get a diagnosis. Ongoing niggles are a sign of something that isn’t quite right. If you’re experiencing pain or discomfort for any extended period, it’s time to have it checked out by a medical professional
  2. Make your managers (and yourself!) aware of the problem. Once you have identified that there is a problem, it’s important to address it! If you need to take medication, for example, make sure your manager knows about it.
  3. Don’t ignore output in favour of input. Simply put: don’t ignore your health – it directly impacts your ability to be productive!
  4. Commit to a sustainable work/life balance and set some boundaries. Create balance both at work and at home. Do this by always taking a lunch break and switching off your email when you get home. Performance is rewarded on results, not long hours!
  5. Choose a healthy lifestyle. Remember these 3 things: eat a balanced diet, exercise regularly and prioritise sleep. Healthy living is not a cast-iron guarantee against presenteeism, but it does stack the odds in your favour, by reducing the risk of developing it!

References

https://nucleusresearch.com/press/facebook-costs-companies-1-5-percent-of-total-productivity/
http://mediakix.com/2016/12/how-much-time-is-spent-on-social-media-lifetime/#gs.7sHXd1A
https://www.ncbi.nlm.nih.gov/pubmed/22856386
https://hbr.org/2004/10/presenteeism-at-work-but-out-of-it

Workplace health round up

Don’t panic when we tell you this: you’re probably going to spend roughly a third of your life at work! We’re not trying to bring you down with that statistic; we just want you to get the best possible value out of time spent at work. C’mon, let’s take back the workplace! Continue reading “Workplace health round up”

Office party do’s and don’ts

Is your company having an end-of-year office party this year? It’s great to be able to see your colleagues outside of the work environment, but there’s a fine line between having a fun conversation and an inappropriate one. You need to be careful – Here are some essential office party do’s and don’ts! Continue reading “Office party do’s and don’ts”

5 Things companies do to look after employees’ health

Does your company run blood donation drives and offer screening tests, or does your medical aid reward you for exercising? These are all aspects of workplace wellness, and signs of a new attitude to health: prevention.

Simply put, workplace wellness is any company health-promotion activity or initiative designed to support healthy behaviour in employees.

Continue reading “5 Things companies do to look after employees’ health”