How to Sit Good Has your home office become a pain in the neck? The firm’s global ergonomics vendor, Briotix, has provided a checklist of items you probably already own plus a visual diagram to improve your home office set up. You can also schedule a 1:1 virtual assessment by emailing kkr@briotix.com.
Music Soothes the Savage Mind Focus@Will uses features of sound discovered by neuroscientists to help you focus and retain information. Take the focus quiz to discover the music that works for your brain. As an alternative, here’s a list of 5 popular go-tos many rely on when working. Find something good? Share it with others on Microsoft Teams. (Share your Productivity Playlist as a Spotify playlist or a list that people can use. And share your break time playlist when you feel the need to shake it up a little.)
Day 2 – Control the Controllable
Putting on Pants is the New Commute Given your home space is your new workspace and your workspace your same old home space, creating “changeover” practices into (and out of) your workday is critical to bringing the right energy, focus, and pants into each experience. Pick one small ritual to signify the start of your workday, and one to signify the end. Whether that’s taking a hot (or cold) shower, getting dressed, turning on some “work tunes,” or saying good morning/goodnight to all of your coworkers!), remember to take the time each day to clearly begin and end each workday.
Declutter Your Space, Declutter Your Mind Your environment is a reflection of your mental state (no judgements). Get things in order by cleaning up and rearranging your work area until you feel a sense of lightness. Note that feeling!
Day 3 – Make Every Movement Count
At Least You’re Not Trapped in a Submarine, Right? Work in time to take a planned movement break. Do one housekeeping task between projects or pretend your next meeting is on a different floor or on the other side of the office building by doing a quick lap around your apartment/home and/or walking up and down stairs. Or, if you want a real challenge? Learn some new moves from the USS North Dakota Workout! Submarine crews go to extreme lengths to stay fit without needing much room to move around. Challenge yourself.
Soak in Some Vitamin D Getting yourself near a window or outside in natural sunlight will make you feel better and also keep your circadian rhythm in check while you work inside each day. Just 15 minutes does the trick!
Day 4 – Mind Your Mind
LFMO (Laugh, Forgive and Move On) Did you lose your cool? Forget a detail? Practice self-forgiveness this week by completing the following statement: I forgive myself for judging myself for ___________. Write it down to seal it in!
Reflect The first KKR Connected week is coming to a close tomorrow. How’d it go? 1) What went right? 2) What went wrong? 3) What would you do differently? Be mindful and contemplative about it, without judgement.
Day 5 – Refine Your Remote Nutrition
Frozen isn’t Just a Kids Movie Use a bag of frozen green vegetables three ways this week – as a side, in your eggs, in a smoothie or however you’d like. Frozen produce is packaged at its peak ripeness and still teeming with nourishment. It’s a great way to make it last!
Make Water a Habit Set timers or alerts for every couple of hours to go fill up your glass or bottle with water to stay hydrated. Feeling low energy, cranky or down are all signs of being dehydrated. Dry indoor air means you need to stay even more hydrated than usual. Experts say you should drink half your body weight in ounces every day (note: this is hard – but possible!). Make it a goal and work your way up to it.
WEEK 2
Day 1 – Put Your Oxygen Mask on First
Time block When things are busy, if you don’t schedule in time for yourself, it won’t happen. Right now input two 15-minute time blocks on your schedule each day to do something just for you. Whether it’s a walk, a puzzle, whatever you like, just make sure to actually do it!
It’s a matter of trust Make good on a promise to yourself – old, new, that lapsed New Year’s resolution, whatever! It could be as small as making your bed in the morning or forgiving/reaching out to a loved one. Observe the effect of valuing your own word.
Day 2 – Trust Falls from a Social Distance
What do you really know about your coworkers? When on a video call this week, share a little about your world. If you have others in your home while you work, introduce them to your team (i.e., spouse/partner, child, roommate, pet). If you’re working alone, share something that means something to you – a favorite room/view, wall art, etc. Don’t forget to snap a shot!
Finish strong Do a team movement challenge at the end of call i.e. 30 second plank or 10 push-ups.
Day 3 – The Earth & Me
Reading rainbow Today, challenge yourself to learn more about climate solutions by reading an Earth Day article or watching a planet-focused documentary. You can also complete an Earth Day-inspired craft with kids, FaceTime with a friend and brainstorm ideas with colleagues to reduce your environmental impact. Be creative! “We cannot change what we are not aware of, and once we are aware, we cannot help but change.” – Sheryl Sandberg
Plantlife Enjoy a delicious plant-based or plant-rich snack or meal. Eating a plant-rich diet not only can reduce levels of unhealthy cholesterol and triglycerides, but also can reduce greenhouse gas emissions associated with meat and dairy production. And make sure to take or buy only what you’ll eat! Food waste is a global problem with seriously challenging environmental and social impacts. You can learn more here and here.
Day 4 – We’re Not So Different, You and Me
Start a face-off on Microsoft Teams Complete 10-50 (or more) repetitions of a fitness movement (i.e., push-ups, squats, burpees, etc.) and challenge a colleague to do the same by sending a photo or video of yourself in action.
Everyone’s a critic Write up a review of what you’re enjoying bingeing or consuming –a show/movie, book, online yoga instructor, recipe/new cookbook, a baking/grilling technique, or a product and play the role of Elite Yelper for your team. Challenge a colleague to post a review of something you know they’re an expert on.
Day 5 – Shake It Off
Tell someone they’re crushing it While many people have stepped up to the plate during this period, some are truly shining (including front line workers, certain managers or leaders, or those who are otherwise personally invested). Let someone know you’ve noticed!
Be a good human Whether for your gym, a charity, local restaurant, a GoFundMe page or another small business you love, go and support someone in real need! And if you’re not in a position to donate, commit to doing something small like sharing their donation request on social media.
