Work and Wellness

Summary In this episode of Work in Wellness, host Angela Davies shares 10 micro habits that can significantly enhance wellbeing and productivity. The discussion covers mindfulness, nutrition, sleep, exercise, and relationships, emphasising the importance of small, manageable changes that can lead to substantial improvements in overall health and performance at work. Takeaways Micro habits have a strong return on investment. Mindfulness can be practiced through screen-free time. Reading instead of scrolling enhances focus. Adding protein to meals stabilises energy levels. Sleep is foundational for health and productivity. Morning sunlight regulates circadian rhythms. Movement snacks can counteract sedentary behavior. Short phone calls can strengthen relationships. Quality time with loved ones boosts overall happiness.

In this episode of Work in Wellness, Angela Davies explores the intersection of wellness and productivity, emphasizing the importance of habits in achieving goals. She discusses how habits are formed, the four laws of behavior change, and practical strategies for incorporating habits into daily routines. The episode also highlights the significance of tracking habits and setting up accountability systems to ensure success. Angela concludes with a recommendation for the book 'Atomic Habits' by James Clear, which focuses on the power of small, consistent changes in behavior. Takeaways Daily habits drive our ability to achieve goals. 40% of our daily actions are habits, not conscious decisions. Creating habits requires understanding triggers, routines, and rewards. The four laws of behavior change are crucial for habit formation. Incorporating habits into morning, evening, and weekend routines enhances success. Tracking habits is essential for accountability and progress. Starting small with one big habit is more effective than overwhelming oneself. Environmental design can significantly impact habit adherence. Celebrating small wins reinforces positive behavior and motivation. Chapters 00:00 Introduction to Habits and Goals 04:11 Understanding Habits: Definition and Importance 08:14 Creating Effective Habits: The Four Laws of Behavior Change 12:40 Integrating Habits into Daily Routines 19:13 Tracking and Measuring Habits for Success 22:19 Conclusion: The Power of Systems in Achieving Goals 23:08 Introduction to Work and Wellness 23:38 Building a Community for Success and Wellbeing

In this episode, Angela Davies discusses how to intentionally design your year for 2025 by setting effective goals and incorporating mini adventures. She emphasizes the importance of writing down goals, planning quarterly experiences, and using methods like the Feel First and Backwards Design to ensure alignment with personal values and feelings. The conversation also highlights the significance of reflection and environmental cues in achieving success and maintaining motivation throughout the year. Takeaways: Choosing a year defining thing should be challenging and exciting. Only 9% of people who set New Year's resolutions feel successful. Writing down goals increases the likelihood of achievement by 42%. Planning quarterly mini adventures adds excitement to the year. Choosing a word for the year can serve as a guiding principle. Reflecting on achievements is crucial for personal growth. Scheduling a planning session on New Year's Day can set the tone for the year. Identifying key career milestones helps in achieving professional goals. Nurturing relationships is essential for personal development. Building environmental cues can keep you aligned with your goals. Chapters 00:00 Introduction to Intentional Goal Setting 04:03 The Three Layer Approach to Goal Setting 09:10 Implementing the Feel First Method 11:02 Backwards Design for Achieving Goals 14:38 Building Environmental Cues for Success 15:16 Defining Your Year: The Year Defining Thing 20:17 Mini Adventures: Adding Fun and Meaning 23:15 Setting Yourself Up for Success: Tools and Techniques 25:20 Introduction to Work and Wellness 25:50 Building a Community for Success and Wellbeing

In this episode, Ange Davies discusses the trends and habits to leave behind in 2024 and those to embrace in 2025 from a work and wellness perspective. Key themes include the dangers of mindless scrolling, the importance of rest, intentional networking, salary transparency, and the need for digital wellbeing. Angela emphasizes the significance of small, sustainable changes to improve overall wellness and productivity in the workplace. Takeaways The average person spends 912.5 hours a year on social media. Practicing digital detox strategies can lead to personal growth. Rest is productive and essential for success. Sleep is a non-negotiable reset button for the brain and body. Intentional connections are more valuable than surface-level networking. Saying no confidently is crucial for maintaining boundaries. Salary transparency can lead to better outcomes for everyone. Digital wellbeing involves mindful use of technology. Micro moments of movement can counteract sedentary lifestyles. The gender pay gap needs systemic change and transparency. mindless scrolling, digital detox, burnout culture, intentional connections, salary transparency, digital wellbeing, micro moments, gender pay gap