ACTIVITIES AND HABITS TO GET YOU STARTED
Developing and Keeping a Routine is Key
Need a little guidance? Check out the ideas below on how to work each pillar into your life. Keep in mind these activities and habits are not exhaustive. They are merely meant to help jump start ideas regarding what might work best for you
+COVID19 (stay home, stay safe) Friendly
*Power Plays: Targeting more than one pillar per activity/habit
Physical
The First of Eight holistic wellness dimensions, Physical Wellness covers hydration, exercise and movement, sleep, and nutrition. Each dimension should be looked after in balance. Abandoning one for too long inevitably leads to an adverse impact on overall well-being.
+*Find new recipes for pantry staples
(also Financial)
Getting bored with the same old food? Have pantry items that just aren’t seeming to fit into your new routine? Many recipe websites, like Forks Over Knives are sharing pantry-friendly recipes (including that random can of beans you’ve had trouble fitting into your other recipes!)
No one wants to have to go to the store more than necessary. Consider setting aside meal and snack prep time and freezing meals to use down the road to allow for more fruits, veggies, and variety!
+*Download the Forest app to keep yourself focused, hydrated, help the planet, and move throughout the day.
(also Emotional, Occupational & Environmental)
Forest is a Do Not Disturb gamification app. Pick the time you want it running and earn credits toward planting trees for successful bouts without your phone. Use the end of each session as a trigger to stretch your legs and get some water and to get some movement. Consider Yoga with Adriene’s Yoga at Your Desk video for a great mental and physical break.
+Consider trying a new at-home workout – no equipment needed!
Some great free resources: Yoga with Adriene has a “Yoga for Uncertain Times” playlist on YouTube, POPSUGAR Fitness workout videos, and EkhartYoga has 12 free classes to relieve stress and anxiety!
+Get fresh produce without leaving the house
Do a quick search for local CSAs that deliver (many of them are starting the new season around this time already) or consider delivery from a company like Imperfect Foods. Getting fresh produce will help boost your immune system and add more variety to those creative pantry staple recipes.
+*Foster a pet
(also Emotional & Social)
With everyone staying inside, adoptions are down. This leads to overcrowding in shelters. Even for no-kill shelters, the lack of adoptions means they can’t turn over spots to bring in more pets from high-kill shelters during this time. If you are able, consider reaching out to your local animal shelter or rescue to inquire about fostering a pet for a few weeks. The connection is bound to help both you and them. Plus, taking a pup for a walk is a great excuse to get out, get some fresh air, and ensure you move each day – win, win!
+*Take a walk through nature
(also Emotional, Social, Spiritual & Environmental)
It’s spring! There are flowers blooming, birds chirping, and new signs of green life all over. Bring your entire household along, too! Raining? Throw on the rain jacket and boots! Taking the time to really notice your surroundings will help you stay present and improve your cognitive abilities, drop your blood pressure and heart rate, boost your immune system, and enhance creativity. Consider even picking up items for home décor.
+*Have a household weekend spa day!
(also Emotional, Spiritual & Social)
With everyone home every day, looking to mix it up a bit on the weekend? Set up your “schedule of appointments” ahead of time to help everyone get excited about it. Here are some ideas to get you started:
Light candles
Do a meditation (Headspace has meditations and exercises focused on mindfulness for family)
Go for a walk
Face mask party (Marie Claire shared some great homemade mask ideas on their website)
Everyone likes a foot soak (Healthline has some great foot soak ideas using ingredients you’re likely to have in the pantry)
Nail painting (Everyone likes good nail care – even my father, who used to occasionally get his nails buffed while treating us girls as kids. @oliveandjune is holding a great mani bootcamp on Instagram through April 11th)
Make dinner or bake cookies together (prep ahead of time by thinking about a job everyone can have to feel successful helping out)
Cap off the night with a movie or a good book and a cup of tea for yourself
+*Take a live fitness or yoga class together. Follow it up with a video catch-up session
(also Social & Spiritual)
Many gyms and fitness pros are turning to online resources to reach out to their students virtually. Consider supporting their small business and asking a friend to join you. Some are even setting up social events following their classes; but even if they’re not, schedule a catch-up date following your sweat session by phone or video. Yoga+Beer is doing full donation-based Live Yoga Classes multiple times a week followed by a Zoom coffee or beer date (BYOB) after the session. On Instagram @lululemon and @tarastiles are also offering live classes on IGTV.
+*Support local restaurants by ordering healthy food for take-out or pick-up
(also Social)
Many restaurants can simply leave food on the doorstep if you request it. Take a look to see if your favorite restaurant(s) are supported by Postmates, UberEats, or GrubHub. If they are, let your community know whom is doing takeout/delivery on NextDoor.
+Yoga with Adriene has a Yoga for When You’re Sick video on YouTube
In case you couldn’t tell, I’m a huge Yoga with Adriene fan. Her quirky sense of humor, positive attitude, and Benji visits keep me on the mat no matter my mood. Over my past four years of following her I’ve had a couple of occasions to seek out this video and I’m always glad I did.
Emotional
The Second of Eight holistic wellness dimensions, Emotional Wellness focuses on emotional regulation and addresses communication, intimacy, and boundary setting. Each dimension should be looked after in balance. Abandoning one for too long inevitably leads to an adverse impact on overall well-being.
+*Download the Forest app to keep yourself focused, hydrated, help the planet, and move throughout the day.
(also Physical, Occupational & Environmental)
Forest is a Do Not Disturb gamification app. Pick the time you want it running and earn credits toward planting trees for successful bouts without your phone. Use the end of each session as a trigger to stretch your legs and get some water and to get some movement. Consider Yoga with Adriene’s Yoga at Your Desk video for a great mental and physical break.
+*Foster a pet
(also Physical & Social)
With everyone staying inside, adoptions are down. This leads to overcrowding in shelters. Even for no-kill shelters, the lack of adoptions means they can’t turn over spots to bring in more pets from high-kill shelters during this time. If you are able, consider reaching out to your local animal shelter or rescue to inquire about fostering a pet for a few weeks. The connection is bound to help both you and them. Plus, taking a pup for a walk is a great excuse to get out, get some fresh air, and ensure you move each day – win, win!
+Set a timer on your social media use for the day or limit it to certain hours
Some social media apps, like Instagram, will enable you to set a notification to let you know when you’ve spent a certain amount of time on the app. Otherwise, consider an app and plug-in like BlockSite, which you can use to block certain sites during “work hours” that you set.
+*Discover a meditation style that works for you. Do it daily
(also Spiritual)
There are lots of resources to help you begin a regular meditation practice. It will help you gain focus and work through any anxiety you may be feeling at this time. Meditation is very personal and there are many different types. Take this time to try a couple and find style that resonates with you. Some places to start: the Calm app (free sleep stories and meditations), Headspace.
+*Practice the Tree Exercise to reduce physical and mental stress
(also Spiritual)
Sophrology, meaning ‘the science of the consciousness in harmony,’ is often coupled with yoga and serves to reduce both physical and emotional stress; of particular concern as many are working from the couch, a coffee table, and other spaces not really meant to be spent in for long periods day-after-day. Consider giving Philip Carr-Gomm’s “The Tree Exercise” (#3) a try for stress reduction.
+Make, or find, a “Happy Tunes” playlist
If you have an extensive music collection already, throw together a playlist of inspiring songs that bring memories of simpler times. Want a fresh start? Take a look at some of the pre-created lists on Spotify to uplift your mood.
+Download the Sanvello app
Sanvello is a mental health app focused on providing support for stress and anxiety. During the COVID19 crisis they are offering their Premium service (normally $8.99 a month) for free.
+Feeling overwhelmed? Remember – you can handle this!
Relax your shoulders
Take 5 breaths
Do a body scan
List your top 3 priorities
Take a break
Go for a walk
Adjust your schedule
Ask for help
(I can’t remember where I picked this up from, but it really resonated with me so I’m sharing it with you all here)
+Spend time going analog
Instead of spending your time on news sites and social media (ironic, I know, as you likely found me on social media) dedicate time to analog habits: journal, read, talk and connect with others (phone or video please), or meditate
+*Spend some time learning How to Be with Uncertainty
(also Intellectual)
The amazingly wonderful and refreshing self-doubt coach, Sas Petherick, released this podcast during the middle of last year. Little could she have known how relevant it would be today. Have a listen and introduce yourself to Sas’s ideology and warm support.
+Find support via experts on social media
Several highly trained professionals focused on stress, anxiety, and self-care have taken to sharing their knowledge with all who need it via Social Media. Many are offering wonderful advice in this unprecedented time. Some of my favorites are @drjennhardy, @lisaoliveratherapy, and @suzyreading.
+Try a sound bath to help quiet the mind
Alo Moves has a 14 day free trial and multiple sound bath series to check out, as does Insight Timer which is a free app.
+*Pick up a digital wellness magazine
(also Intellectual)
Some of my favorites, which are all available on the Amazon Kindle app, include In the Moment, Project Calm, and Breathe.
+Journal daily
Ali and Finn, Co-Founders of @thepositiveplanner are inspiring us all during this stressful time with daily journaling prompts. Consider following along and help ensure your mindset during journaling stays positive.
+Practice Switch-Off Sunday
This is a practice I’ve always liked and which I’ve found to be more necessary now than ever. As the lines between work and life have been getting a little blurred, we are all trying to figure out new routines, and with many feeling a heightened state of anxiety; taking some time away from screens to recharge and reset each week is more important now than ever.
+*Take your book outside with you
(also Intellectual & Environmental)
Read outside near nature, or by a cracked window if it’s raining. Enjoy the benefits of being near nature on your nervous system while learning and taking in the fresh air.
+*Spend some time thinking about your Top 5s
(also Occupational)
It is important, every so often, to re-evaluate your top 5 Values, Passions, and Strengths for alignment as you move through life. Spend a little time self-reflecting during this time. Are there things you can do in your current role (new projects to be a part of, coworkers to connect with) to help find greater alignment day-to-day? If you’re looking for work, try and ensure roles and organizations align as much as possible. This synergy will benefit both you and your future employer as you see an uptick in energy because of this alignment.
+*Finish what you have before spending more
(also Financial & Intellectual)
Whether it’s books, crafting supplies, TV episodes, or movies you haven’t watched yet; use what you have first. Oftentimes we amass small collections of things we would like to do (my weaknesses are books and crafting supplies). During uncertain times save yourself some money, build your skills and knowledge, clear out the clutter (clear space/clear mind), and spend some time being present in the moment by digging into your current supplies before buying more.
+*Take a walk through nature
(also Physical, Social, Spiritual & Environmental)
It’s spring! There are flowers blooming, birds chirping, and new signs of green life all over. Bring your entire household along, too! Raining? Throw on the rain jacket and boots! Taking the time to really notice your surroundings will help you stay present and improve your cognitive abilities, drop your blood pressure and heart rate, boost your immune system, and enhance creativity. Consider even picking up items for home décor.
+*Have a household weekend spa day!
(also Physical, Spiritual & Social)
With everyone home every day, looking to mix it up a bit on the weekend? Set up your “schedule of appointments” ahead of time to help everyone get excited about it. Here are some ideas to get you started:
Light candles
Do a meditation (Headspace has meditations and exercises focused on mindfulness for family)
Go for a walk
Face mask party (Marie Claire shared some great homemade mask ideas on their website)
Everyone likes a foot soak (Healthline has some great foot soak ideas using ingredients you’re likely to have in the pantry)
Nail painting (Everyone likes good nail care – even my father, who used to occasionally get his nails buffed while treating us girls as kids. @oliveandjune is holding a great mani bootcamp on Instagram through April 11th)
Make dinner or bake cookies together (prep ahead of time by thinking about a job everyone can have to feel successful helping out)
Cap off the night with a movie or a good book and a cup of tea for yourself
+*Start a new creative hobby
(also Social & Intellectual)
Alisa Burke has some great family-friendly art tutorials on YouTube. A Space Between is inviting us all to get creative together by sharing our illustrations to print and color. Brit.co has classes on everything from cooking to beauty and fashion and crafts. The Geeky Stitching Co. sells great beginner cross stitching kits, including a monthly subscription if you get really into it like I did. Many local craft workshops, like AssemblyPDX are serving their community during this time by prepping and shipping kits and supplies typically used in their classes.
+*Attend a (virtual) concert together
(also Social)
Many recording artists are putting on virtual concerts for their fans. Look at the social media sites of your household’s favorite artists to see if any of them are participating in this trend. What a treat to see them perform “live,” maybe have a little in house dance party, and make some happy memories (on the cheap, too!).
+*Video chat with friends and family
(also Social)
Any in-person plans you had? Move them to virtual instead of outright cancelling them. Now is the time to connect with your friends and family. Consider using your favorite video service (I like how user friendly Zoom (Tip: start 5-10 minutes before or after the hour to help cut down on bandwidth challenges)
+Find a good book to get lost in
Sometimes what you need is to be pulled out of the present moment for a few hours. Get yourself off news and social media sites and go the way of analog. Grab an old favorite to get lost in or put the phone on Do Not Disturb for a bit and download that page turner you’ve been considering for a while.
Social
The Third of Eight holistic wellness dimensions, Social Wellness focuses on connection with family, friends, colleagues, and community. Each dimension should be looked after in balance. Abandoning one for too long inevitably leads to an adverse impact on overall well-being.
+*Foster a pet
(also Physical & Emotional)
With everyone staying inside, adoptions are down. This leads to overcrowding in shelters. Even for no-kill shelters, the lack of adoptions means they can’t turn over spots to bring in more pets from high-kill shelters during this time. If you are able, consider reaching out to your local animal shelter or rescue to inquire about fostering a pet for a few weeks. The connection is bound to help both you and them. Plus, taking a pup for a walk is a great excuse to get out, get some fresh air, and ensure you move each day – win, win!
+*Attend virtual religious or spiritual services
(also Spiritual)
Whether you identify as Presbyterian, Catholic, Jewish, Buddhist, or with another religious or spiritual denomination, there’s a virtual community offering services for you. Even the rural church my mom works at has jumped on the bandwagon. Bonus points – teach your less tech-savvy family, friends, and neighbors how to access these services to help them feel connected, too!
+*Female small business owner? Join The Goodness Collaborative for support and connection
(also Occupational)
This wonderful group of women is on a mission to support the Pacific Northwest small business community. Consider joining them for one or all their daily free virtual gatherings to combat isolation, work through a problem you’re navigating, and lean on each other.
+*Looking for work? Network!
(also Occupational)
I know, it sounds counterintuitive, but now is the time. When companies begin hiring again, you’ll be top of mind. If you’re not comfortable with the selling elements of networking, then this is your time to shine. Grab a “virtual” coffee, focus on catching up with and checking in on each other; just make sure you take a very small moment to let people know you’re looking and be clear on what you’re looking for. There is a lot of gratitude and support from the business community and people want to help. They just need to know how, so they can when the opportunity presents itself.
+*Take a walk through nature
(also Physical, Emotional, Spiritual & Environmental)
It’s spring! There are flowers blooming, birds chirping, and new signs of green life all over. Bring your entire household along, too! Raining? Throw on the rain jacket and boots! Taking the time to really notice your surroundings will help you stay present and improve your cognitive abilities, drop your blood pressure and heart rate, boost your immune system, and enhance creativity. Consider even picking up items for home décor.
+*Have a household weekend spa day!
(also Physical, Emotional & Spiritual)
With everyone home every day, looking to mix it up a bit on the weekend? Set up your “schedule of appointments” ahead of time to help everyone get excited about it. Here are some ideas to get you started:
Light candles
Do a meditation (Headspace has meditations and exercises focused on mindfulness for family)
Go for a walk
Face mask party (Marie Claire shared some great homemade mask ideas on their website)
Everyone likes a foot soak (Healthline has some great foot soak ideas using ingredients you’re likely to have in the pantry)
Nail painting (Everyone likes good nail care – even my father, who used to occasionally get his nails buffed while treating us girls as kids. @oliveandjune is holding a great mani bootcamp on Instagram through April 11th)
Make dinner or bake cookies together (prep ahead of time by thinking about a job everyone can have to feel successful helping out)
Cap off the night with a movie or a good book and a cup of tea for yourself
+Struggling with so much at-home time with family or housemates?
To avoid tension, think about your communication style under stress (Avoiding / Withdrawing / Controlling) and consider:
– What do I really want for myself?
– What do I really want for others?
– What do I really want for the relationship?
– How would I behave if I really wanted those results?
For info or detail on this process download Crucial Conversations on your favorite eReader or dig in on their website
+*Pick up an activity or game with family members
(also Intellectual)
If you can pick it up and put it down throughout the week to make the novelty last, all the better. Pull out the board games or grab the puzzles that only ever make an appearance while grandma is in town (Just my house? Okay). If you don’t have physical board games in the house, consider multi-player digital versions on the iPad.
+*Start a new creative hobby
(also Emotional & Intellectual)
Alisa Burke has some great family-friendly art tutorials on YouTube. A Space Between is inviting us all to get creative together by sharing our illustrations to print and color. Brit.co has classes on everything from cooking to beauty and fashion and crafts. The Geeky Stitching Co. sells great beginner cross stitching kits, including a monthly subscription if you get really into it like I did. Many local craft workshops, like AssemblyPDX are serving their community during this time by prepping and shipping kits and supplies typically used in their classes.
+*Attend a (virtual) concert together
(also Emotional)
Many recording artists are putting on virtual concerts for their fans. Look at the social media sites of your household’s favorite artists to see if any of them are participating in this trend. What a treat to see them perform “live,” maybe have a little in house dance party, and make some happy memories (on the cheap, too!).
+*Take a virtual tour of a place you’ve been wanting to see
(also Intellectual)
Good Housekeeping already put together a great list of Museums, Zoos, and Theme Parks for us to consider. If you need a good wholesome laugh in the process get to know the National Cowboy Museum’s Security Director, Tim, who has taken over their twitter feed to share his perspective on the museum he clearly loves.
+*Build a routine to set clear work/life boundaries
(also Occupational)
Aim for a clear start and stop point for various work and personal activities throughout the day (including self-love and care). The lines easily get blurred when everyone is working and playing in the same space. Allow for flexibility but aim for aligning complimentary activities (like working while the kids are in virtual classrooms or heads down on a project for a bit and taking a break yourself when they are) so that you can all be more present together in the time you do have and are less likely to get in each other’s way as much.
Note: there are enough virtual and telecommuting best practices out there to fill an entire workbook and resource guide, and more coming out daily as we adjust to this new “normal”. As such, I have refrained from including them here, but a quick LinkedIn or Google search should prove fruitful if you find yourself struggling.
+*Make spring cleaning a family affair!
(also Environmental)
Take time for some decluttering. If you’ve been thinking about KonMari’ing things for a while but just haven’t got around to it, now’s the time! Good Housekeeping breaks down the key elements of the method for you, if you don’t have time or don’t want to read the book (although it is a quick read!). Get the family involved by designating sections to tackle. Consider donating gently used work clothes to great organizations like Dress for Success. They will serve in their second life to particularly help those who may have lost their jobs in this pandemic.
+*Play games together on whichever device you choose with Jackbox
(also Intellectual)
Unable to have that long-standing Friday game night? Don’t cancel it altogether. Employ the assistance of a company like Jackbox to ensure you can still all connect and play together, even if you’re not physically in the same space.
+*Take a live fitness or yoga class together. Follow it up with a video catch-up session
(also Physical & Spiritual)
Many gyms and fitness pros are turning to online resources to reach out to their students virtually. Consider supporting their small business and asking a friend to join you. Some are even setting up social events following their classes; but even if they’re not, schedule a catch-up date following your sweat session by phone or video. Yoga+Beer is doing full donation-based Live Yoga Classes multiple times a week followed by a Zoom coffee or beer date (BYOB) after the session. On Instagram @lululemon and @tarastiles are also offering live classes on IGTV.
+Consider those celebrating milestones during this time, too
Consider sending a note to those with a birthday, anniversary, planned wedding, graduation, baby showers, loss, or other special occasion during this time. These are often occasions centered around coming together that are having to be adjusted or amended as a result of current circumstances. As such, they may be particularly difficult or stressful on your friend or family member.
+*Video chat with friends and family
(also Emotional)
Any in-person plans you had? Move them to virtual instead of outright cancelling them. Now is the time to connect with your friends and family. Consider using your favorite video service (I like how user friendly Zoom (Tip: start 5-10 minutes before or after the hour to help cut down on bandwidth challenges)
+Send flowers or a treat to someone you love
While I was working on this resource list, I got an unexpected knock on the door. When I went to answer I found the most pleasant surprise – a pie from my family’s favorite local pie place delivered via GrubHub from my sister, who lives clear across the country, just to let us know she was thinking about us. This thoughtful gesture made my day, and it will for the person you care about, too. Not only do you get to let them know you’re thinking about them, you get to support a local business and help keep a delivery person employed during this challenging time as well.
+Watch a film together with the Netflix Party Chrome plug-in
A chance for you to be connected with friends and family, no matter your energy level.
+*Do your part to help find a COVID19 Cure
(also Environmental)
Download the DreamLab app from either the Apple or Android store to help scientists use the collective computing power of thousands of smartphones around the world to speed up research into finding effective treatments for Covid-19.
+*Support local restaurants by ordering healthy food for take-out or pick-up
(also Physical)
Many restaurants can simply leave food on the doorstep if you request it. Take a look to see if your favorite restaurant(s) are supported by Postmates, UberEats, or GrubHub. If they are, let your community know whom is doing takeout/delivery on NextDoor.
+*Spread positivity through cards or postcards
(also Intellectual)
Getting handwritten mail is such a treat at any time, but especially now for those who are feeling lonelier or are at a higher risk – and delivering mail is still considered an essential service! Learn a new skill by following one of The Postman’s Knock’s elegant tutorials (I’m particularly fond of the sense of calm her repeat patterns bring me) and turning it into a card to mail to a friend, family, or a stranger in need. More Love Letters compiles letter requests for those who need a little more love in their life and Love for the Elderly asks for letters for our elders, who may not have the opportunity to connect as much today between risk and a technical skills gap.
+Donate to food bank and consider supporting a local business, if you can
Times are tough on many, with people sheltering in and so many losing their jobs. Demand is high and resources are low. If you’re keeping your pantry staples, consider donating $5-10 gift cards from local restaurants doing takeout and delivery. Support both those in need and your local small business at the same time!
+*Donate blood
(also Environmental)
Get out of the house for a bit and help your community. With so many staying at home, blood donations are down and need is still high. The last thing our amazing health care workers should need to worry about is where they’re going to find the blood they need to care for people and help them get home quickly. Let’s continue to work together to help alleviate what stress we can on our healthcare system. Make an appointment today to donate at www.redcrossblood.org.
+Send food to front-line workers
Consider sending takeout or other treats to local hospitals, police and fire stations, post and shipping offices, veterinary clinics, cleaning and janitorial services, and other essential businesses. Let them know you’re thinking about them and appreciate all they’re doing to keep us going while also supporting wonderful local businesses by buying their goods and food.
+Remind your elderly neighbor(s) you’re there for them, too!
Consider reaching out (safely) to elder neighbors to see if they need any assistance – picking up groceries, a chat (at safe social distance), etc. With our elders being at high risk for COVID-19, they’re likely feeling anxiety about needing to take care of these essential activities and getting less visitors than normal, out of concern for their safety. If you don’t know them quite well yet, now’s a good time to start. You can always discreetly drop a note in their mailbox just letting reminding them of who you are, letting them know you’re there if they need anything, and providing your contact info.
+*Share the Love. Support your friends’ and community’s small businesses
(also Occupational)
Like and Share their post(s)
Tag others to introduce them to the business
Genuinely engage on social media
Post a relevant pic and tag them
Give them a shout out / refer your friends
Leave a review
Make a purchase, even if it’s small – many local companies are getting creative and doing deliveries or pick-ups (here in Portland, Steven Smith Teamaker is making all of us tea drinkers very happy in this way – if you’re not local, have some shipped, you won’t be disappointed – if the business is doing live sessions, consider donating as a thank you for their time and value
+Self-quarantine, seriously!
Perhaps you haven’t been feeling well but aren’t up for true activities. Even the act of self-quarantining supports the social dimension of holistic wellness, as you aim to be compassionate by not getting others sick as well. Consider a couple of phone calls or texts to friends and family to let them know you’re okay. Be mindful of keeping yourself in self-quarantine to help flatten the curve. In this way you are showing the most compassion possible for your social network.
If you’re resting but restless, watch a film together with the Netflix Party Chrome plug-in. A chance for you to connect with friends and family, no matter your energy level.
Spiritual
The 4th of Eight holistic wellness dimensions, Spiritual Wellness covers elements like prayer, gratitude, affirmations, meditation, and yoga. Each dimension should be looked after in balance. Abandoning one for too long inevitably leads to an adverse impact on overall well-being.
+*Discover a meditation style that works for you. Do it daily
(also Emotional)
There are lots of resources to help you begin a regular meditation practice. It will help you gain focus and work through any anxiety you may be feeling at this time. Meditation is very personal and there are many different types. Take this time to try a couple and find style that resonates with you. Some places to start: the Calm app (free sleep stories and meditations), Headspace.
+*Practice the Tree Exercise to reduce physical and mental stress
(also Emotional)
Sophrology, meaning ‘the science of the consciousness in harmony,’ is often coupled with yoga and serves to reduce both physical and emotional stress; of particular concern as many are working from the couch, a coffee table, and other spaces not really meant to be spent in for long periods day-after-day. Consider giving Philip Carr-Gomm’s “The Tree Exercise” (#3) a try for stress reduction.
+Start daily affirmations
These mini feel-good bursts can help boost your day. Instagram account @selflovemantras is a great place to start.
+*Attend virtual religious or spiritual services
(also Social)
Whether you identify as Presbyterian, Catholic, Jewish, Buddhist, or with another religious or spiritual denomination, there’s a virtual community offering services for you. Even the rural church my mom works at has jumped on the bandwagon. Bonus points – teach your less tech-savvy family, friends, and neighbors how to access these services to help them feel connected, too!
+*Take a walk through nature
(also Physical, Emotional, Social & Environmental)
It’s spring! There are flowers blooming, birds chirping, and new signs of green life all over. Bring your entire household along, too! Raining? Throw on the rain jacket and boots! Taking the time to really notice your surroundings will help you stay present and improve your cognitive abilities, drop your blood pressure and heart rate, boost your immune system, and enhance creativity. Consider even picking up items for home décor.
+*Have a household weekend spa day!
(also Physical, Emotional & Social)
With everyone home every day, looking to mix it up a bit on the weekend? Set up your “schedule of appointments” ahead of time to help everyone get excited about it. Here are some ideas to get you started:
Light candles
Do a meditation (Headspace has meditations and exercises focused on mindfulness for family)
Go for a walk
Face mask party (Marie Claire shared some great homemade mask ideas on their website)
Everyone likes a foot soak (Healthline has some great foot soak ideas using ingredients you’re likely to have in the pantry)
Nail painting (Everyone likes good nail care – even my father, who used to occasionally get his nails buffed while treating us girls as kids. @oliveandjune is holding a great mani bootcamp on Instagram through April 11th)
Make dinner or bake cookies together (prep ahead of time by thinking about a job everyone can have to feel successful helping out)
Cap off the night with a movie or a good book and a cup of tea for yourself
+*Take a live fitness or yoga class together. Follow it up with a video catch-up session
(also Physical & Social)
Many gyms and fitness pros are turning to online resources to reach out to their students virtually. Consider supporting their small business and asking a friend to join you. Some are even setting up social events following their classes; but even if they’re not, schedule a catch-up date following your sweat session by phone or video. Yoga+Beer is doing full donation-based Live Yoga Classes multiple times a week followed by a Zoom coffee or beer date (BYOB) after the session. On Instagram @lululemon and @tarastiles are also offering live classes on IGTV.
+Practice gratitude
Take a few moments to write down three things you’re grateful for each day. It doesn’t hurt that gratitude is good for your health and immune system, too!
Intellectual
The Fifth of Eight holistic wellness dimensions, Intellectual Wellness includes continued learning, thought-provoking discussions, and broadening perspectives. Each dimension should be looked after in balance. Abandoning one for too long inevitably leads to an adverse impact on overall well-being.
+*Spend some time learning How to Be with Uncertainty
(also Emotional)
The amazingly wonderful and refreshing self-doubt coach, Sas Petherick, released this podcast during the middle of last year. Little could she have known how relevant it would be today. Have a listen and introduce yourself to Sas’s ideology and warm support.
+*Pick up a digital wellness magazine
(also Emotional)
Some of my favorites, which are all available on the Amazon Kindle app, include In the Moment, Project Calm, and Breathe.
+*Take a class and pick up a new skill
(also Occupational)
There are so many great courses being offered virtually right now, from accredited schools to short tutorials. Take advantage of the home time to build or boost your skill set through websites like Udemy, Coursera, Khan Academy, Skill Share, MasterClass, or FutureLearn. Heck, even Yale is offering it’s famous Science of Well-Being course.
+Learn, or brush up on, a language
On the subject of learning a new skill, consider picking up that language you always wish you had learned. Consider using Memrize or Duolingo, which has a great gamification structure to encourage learning, even assessing your skill set at the outset to adjust your learning from the start.
+*Take your book outside with you
(also Emotional & Environmental)
Read outside near nature, or by a cracked window if it’s raining. Enjoy the benefits of being near nature on your nervous system while learning and taking in the fresh air.
+*Finish what you have before spending more
(also Financial & Emotional)
Whether it’s books, crafting supplies, TV episodes, or movies you haven’t watched yet; use what you have first. Oftentimes we amass small collections of things we would like to do (my weaknesses are books and crafting supplies). During uncertain times save yourself some money, build your skills and knowledge, clear out the clutter (clear space/clear mind), and spend some time being present in the moment by digging into your current supplies before buying more.
+*Pick up an activity or game with family members
(also Social)
If you can pick it up and put it down throughout the week to make the novelty last, all the better. Pull out the board games or grab the puzzles that only ever make an appearance while grandma is in town (Just my house? Okay). If you don’t have physical board games in the house, consider multi-player digital versions on the iPad.
+*Start a new creative hobby
(also Emotional & Social)
Alisa Burke has some great family-friendly art tutorials on YouTube. A Space Between is inviting us all to get creative together by sharing our illustrations to print and color. Brit.co has classes on everything from cooking to beauty and fashion and crafts. The Geeky Stitching Co. sells great beginner cross stitching kits, including a monthly subscription if you get really into it like I did. Many local craft workshops, like AssemblyPDX are serving their community during this time by prepping and shipping kits and supplies typically used in their classes.
+*Take a virtual tour of a place you’ve been wanting to see
(also Social)
Good Housekeeping already put together a great list of Museums, Zoos, and Theme Parks for us to consider. If you need a good wholesome laugh in the process get to know the National Cowboy Museum’s Security Director, Tim, who has taken over their twitter feed to share his perspective on the museum he clearly loves.
+*Play games together on whichever device you choose with Jackbox
(also Social)
Unable to have that long-standing Friday game night? Don’t cancel it altogether. Employ the assistance of a company like Jackbox to ensure you can still all connect and play together, even if you’re not physically in the same space.
+*Spread positivity through cards or postcards
(also Social)
Getting handwritten mail is such a treat at any time, but especially now for those who are feeling lonelier or are at a higher risk – and delivering mail is still considered an essential service! Learn a new skill by following one of The Postman’s Knock’s elegant tutorials (I’m particularly fond of the sense of calm her repeat patterns bring me) and turning it into a card to mail to a friend, family, or a stranger in need. More Love Letters compiles letter requests for those who need a little more love in their life and Love for the Elderly asks for letters for our elders, who may not have the opportunity to connect as much today between risk and a technical skills gap.
+Join TED Connects: Community and Hope
The TED Connect website puts it best: this is a free, live, daily conversation series featuring experts whose ideas can help us reflect and work through this uncertain time with a sense of responsibility, compassion and wisdom.
Occupational
The Sixth of Eight holistic wellness dimensions, Occupational Wellness addresses purpose and a sense of accomplishment, professional growth and development, and job satisfaction and fulfillment. Each dimension should be looked after in balance. Abandoning one for too long inevitably leads to adverse impact on overall well-being.
+*Download the Forest app to keep yourself focused, hydrated, help the planet, and move throughout the day.
(also Physical, Emotional & Environmental)
Forest is a Do Not Disturb gamification app. Pick the time you want it running and earn credits toward planting trees for successful bouts without your phone. Use the end of each session as a trigger to stretch your legs and get some water and to get some movement. Consider Yoga with Adriene’s Yoga at Your Desk video for a great mental and physical break.
+Stay focused and build boundaries that work for you
If you are lucky to be able to continue working, now is the time for focus and discipline. I know easier said than done, but your company is paying you to work from home so build in reasonable breaks and allow for flexibility but aim to still give your company a full day’s work by the end of each working day. They need you staying productive now more than ever to help them weather this economic storm and keep everyone employed.
+*Take a class and pick up a new skill
(also Intellectual)
There are so many great courses being offered virtually right now, from accredited schools to short tutorials. Take advantage of the home time to build or boost your skill set through websites like Udemy, Coursera, Khan Academy, Skill Share, MasterClass, or FutureLearn. Heck, even Yale is offering it’s famous Science of Well-Being course.
+Get dressed!
New to working remotely? Enjoying kicking it in your pajamas? Hey, I don’t blame you but seriously, get dressed. I worked remotely for a year and a half and learned quickly to never underestimate the simple power of getting dressed to switch your brain into work-mode in the morning. You will feel more productive and accomplished for it. I promise.
+Add a little fun to your new virtual office situation with a game of conference call BINGO
With the joys of remote work come a couple of pitfalls. One is the communication barrier often experienced by teams who aren’t used to working together remotely. Make it a little more entertaining for yourself as your team hones their skills and get a copy of the BINGO board here.
+Build a routine to set clear work/life boundaries
Aim for a clear start and stop point for various work and personal activities throughout the day (including self-love and care). The lines easily get blurred when you are working and playing in the same space. Allow for flexibility but aim for routine to ensure you’re making the space for balance and productivity.
Note: there are enough virtual and telecommuting best practices out there to fill an entire workbook and resource guide, and more coming out daily as we adjust to this new “normal”. As such, I have refrained from including them here, but a quick LinkedIn or Google search should prove fruitful if you find yourself struggling.
+*Female small business owner? Join The Goodness Collaborative for support and connection
(also Social)
This wonderful group of women is on a mission to support the Pacific Northwest small business community. Consider joining them for one or all their daily free virtual gatherings to combat isolation, work through a problem you’re navigating, and lean on each other.
+*Looking for work? Network!
(also Social)
I know, it sounds counterintuitive, but now is the time. When companies begin hiring again, you’ll be top of mind. If you’re not comfortable with the selling elements of networking, then this is your time to shine. Grab a “virtual” coffee, focus on catching up with and checking in on each other; just make sure you take a very small moment to let people know you’re looking and be clear on what you’re looking for. There is a lot of gratitude and support from the business community and people want to help. They just need to know how, so they can when the opportunity presents itself.
+Need a job, yesterday?
Depending on your unique situation, a lay-off may be hitting you harder than others. Take this as a reminder of the importance of an emergency savings (yes, I know it stinks to live on even less for a bit, but it will be worth it for the reduction in stress if yourself in such circumstances outside your control again). Okay, off my soapbox. Lots of companies in logistics and shipping, foodservice and delivery, grocery, and healthcare are hiring right now. I won’t pretend I can keep a comprehensive list up to date, but a quick Google search for “who’s hiring during coronavirus” will present you with tons of resources on where, specifically, to look.
+*Spend some time thinking about your Top 5s
(also Emotional)
It is important, every so often, to re-evaluate your top 5 Values, Passions, and Strengths for alignment as you move through life. Spend a little time self-reflecting during this time. Are there things you can do in your current role (new projects to be a part of, coworkers to connect with) to help find greater alignment day-to-day? If you’re looking for work, try and ensure roles and organizations align as much as possible. This synergy will benefit both you and your future employer as you see an uptick in energy because of this alignment.
+Discover your Ikigai
Along the same lines as your top 5s, Ikigai is a Japanese concept centered around the intersection of what you love, what you’re good at, what you can be paid for, what the world needs. Are you seeing potential gaps in this alignment? Take advantage of this time to expand or hone your skills through a virtual learning site (anchor to learning resource, above)
+Are you a Manager? Make your regular check-in a video check-in
And consider making them a bit more frequent than usual. Your employees will appreciate the personal touch, presence, and authenticity during this time of uncertainty.
+Now is a great time to step up your internal communication game!
With so many peoples’ work situations changing and a collective acceptance that life is messy and we’re all learning together; there’s more space and flexibility than ever to learn, grow, and hone our working and communication styles. Basecamp, a project management tech company, has made their Guide to Internal Communication available to all. Take a peruse through. While it’s not all going to be relevant, there’s a good chance you’ll pull a few nuggets to apply in your own day-to-day interactions with colleagues under this new working structure.
+*Build a routine to set clear work/life boundaries
(also Social)
Aim for a clear start and stop point for various work and personal activities throughout the day (including self-love and care). The lines easily get blurred when everyone is working and playing in the same space. Allow for flexibility but aim for aligning complimentary activities (like working while the kids are in virtual classrooms or heads down on a project for a bit and taking a break yourself when they are) so that you can all be more present together in the time you do have and are less likely to get in each other’s way as much.
Note: there are enough virtual and telecommuting best practices out there to fill an entire workbook and resource guide, and more coming out daily as we adjust to this new “normal”. As such, I have refrained from including them here, but a quick LinkedIn or Google search should prove fruitful if you find yourself struggling.
+Designate an at-home workspace
I know this can be a challenge, especially with multiple people, kids, and pets at home. Nonetheless, it’s important – along the same lines as still getting dressed for work (link to reference here). It not only puts you into a working mindset in that space, it signals to your housemates that you are focused on the task at hand when in that space. In our house, this means my husband is working at our kitchen bar top, I’m in the guest room, and my stepson is in his room. Is it the most ideal set-up? No, but it gives us each our own space and leaves the kitchen table open as a designated spot for coming together at the end of our workdays. I’m finding, with so much togetherness, even on the weekends we’re returning to those designated spaces when we need a gentle but clear sign of some personal time, too.
+*Share the Love. Support your friends’ and community’s small businesses
(also Social)
Like and Share their post(s)
Tag others to introduce them to the business
Genuinely engage on social media
Post a relevant pic and tag them
Give them a shout out / refer your friends
Leave a review
Make a purchase, even if it’s small – many local companies are getting creative and doing deliveries or pick-ups (here in Portland, Steven Smith Teamaker is making all of us tea drinkers very happy in this way – if you’re not local, have some shipped, you won’t be disappointed – if the business is doing live sessions, consider donating as a thank you for their time and value
+Consider putting together a Personal User Manual
Whether we’ve been working from home or looking for a job, the current environment has led us all to reflect on how we work best. Consider using Abby Falik’s tips for putting together a personal user manual for your coworkers to help improve your collaboration and communication success in these unprecedented times. Note: this doesn’t only apply to leaders.
Environmental
The Seventh of Eight holistic wellness dimensions, Environmental Wellness takes into consideration both your impact on the environment and your environment’s impact on you. Each dimension should be looked after in balance. Abandoning one for too long inevitably leads to an adverse impact on overall well-being.
+Get some fresh air
Opening the window in your room for a little bit each day will allow the air to circulate, bringing fresh air in and getting germs out.
+*Do your part to help find a COVID19 Cure
(also Social)
Download the DreamLab app from either the Apple or Android store to help scientists use the collective computing power of thousands of smartphones around the world to speed up research into finding effective treatments for Covid-19.
+*Donate blood
(also Social)
Get out of the house for a bit and help your community. With so many staying at home, blood donations are down and need is still high. The last thing our amazing health care workers should need to worry about is where they’re going to find the blood they need to care for people and help them get home quickly. Let’s continue to work together to help alleviate what stress we can on our healthcare system. Make an appointment today to donate at www.redcrossblood.org.
+*Take a walk through nature
(also Physical, Emotional, Social & Spiritual)
It’s spring! There are flowers blooming, birds chirping, and new signs of green life all over. Bring your entire household along, too! Raining? Throw on the rain jacket and boots! Taking the time to really notice your surroundings will help you stay present and improve your cognitive abilities, drop your blood pressure and heart rate, boost your immune system, and enhance creativity. Consider even picking up items for home décor.
+*Make spring cleaning a family affair!
(also Social)
Take time for some decluttering. If you’ve been thinking about KonMari’ing things for a while but just haven’t got around to it, now’s the time! Good Housekeeping breaks down the key elements of the method for you, if you don’t have time or don’t want to read the book (although it is a quick read!). Get the family involved by designating sections to tackle. Consider donating gently used work clothes to great organizations like Dress for Success. They will serve in their second life to particularly help those who may have lost their jobs in this pandemic.
+*Participate in a 30 Day No Buying Challenge
(also Financial)
It can be easy to channel stress and anxiety into buying. Help your wallet, the environment (reducing those CO2 emissions!), and support each other, by bringing your household in on a 30 day no buying challenge. For one month, you simply don’t buy anything that isn’t necessary to live or contribute to your well-being. Frugal Beautiful has a great guide to get you started here.
+*Download the Forest app to keep yourself focused, hydrated, help the planet, and move throughout the day.
(also Physical, Emotional & Occupational)
Forest is a Do Not Disturb gamification app. Pick the time you want it running and earn credits toward planting trees for successful bouts without your phone. Use the end of each session as a trigger to stretch your legs and get some water and to get some movement. Consider Yoga with Adriene’s Yoga at Your Desk video for a great mental and physical break.
+*Take your book outside with you
(also Emotional & Intellectual)
Read outside near nature, or by a cracked window if it’s raining. Enjoy the benefits of being near nature on your nervous system while learning and taking in the fresh air.
+Clear the digital clutter!
Has it been a while since you’ve gone through your phone and removed extraneous pictures or put the ones you want to keep on the cloud? Filed your emails? Cleaned up the files on your desktop? Now is a great time to take care of all these things! Your devices may run a bit faster for you, you’ll be able to find what you’re looking for more easily, and get a few laughs as you rehash memories from pictures you forgot you took – be sure to send them to others who were there, too, as a way to connect during this time and add some lightness to both of your lives at the moment.
+Wash your clothes in cold water
If you’re not already doing this, now is the time to start. It reduces both the microfibers released in our water waste and the energy needed to clean clothes.
+Run out of laundry detergent or cleaning supplies? Make your own!
Pantry staples will do the trick.
Laundry Detergent: Use ½ cup of white vinegar, ½ cup of water, and some essential oil (your choice! In a house full of boys, I’m preferential to citruses as nice, clean, easy-to-find scents)
Window and Mirror Cleaner: Mix 4 Tbsp lemon juice and ½ gal water and reuse that empty spray bottle (after cleaning it out, of course)
All-Purpose Cleaner: As tough as this can be to find in our local stores, consider the following recipe: 1 ¼ cups of water, ½ cup of white vinegar, and 10 drops of your favorite essential oil (optional) (along the same lines as your laundry detergent, but more diluted!)
+*Save water, and your plants!
(also Financial)
If you find your house suddenly a bit more full, compliments of the plants you brought home from the office to ensure they don’t die during this time, consider making a few activities do double duty (and save a little bit on your water bill) while you’re home. Collect water in a bucket while you wait for your shower to warm up. If unsalted, use pasta water for your plants (they’ll love you for it – plants like the starch!).
+*Buy in bulk
(also Financial)
With many individuals buying essentials online or for local delivery, consider buying food, bathroom essentials, and cleaning supplies (if not making your own) in bulk. Save the empty bottles and reuse them. You’ll have money and the environment (via disposable packaging) in one fell swoop!
Financial
The Last of Eight holistic wellness dimensions, Financial Wellness covers savings, debt, retirement, and budgeting. Each dimension should be looked after in balance. Abandoning one for too long inevitably leads to adverse impact on overall well-being.
+*Find new recipes for pantry staples
(also Physical)
Getting bored with the same old food? Have pantry items that just aren’t seeming to fit into your new routine? Many recipe websites, like Forks Over Knives are sharing pantry-friendly recipes (including that random can of beans you’ve had trouble fitting into your other recipes!)
No one wants to have to go to the store more than necessary. Consider setting aside meal and snack prep time and freezing meals to use down the road to allow for more fruits, veggies, and variety!
+*Save water, and your plants!
(also Environmental)
If you find your house suddenly a bit more full, compliments of the plants you brought home from the office to ensure they don’t die during this time, consider making a few activities do double duty (and save a little bit on your water bill) while you’re home. Collect water in a bucket while you wait for your shower to warm up. If unsalted, use pasta water for your plants (they’ll love you for it – plants like the starch!).
+*Buy in bulk
(also Environmental)
With many individuals buying essentials online or for local delivery, consider buying food, bathroom essentials, and cleaning supplies (if not making your own) in bulk. Save the empty bottles and reuse them. You’ll have money and the environment (via disposable packaging) in one fell swoop!
+Stick to your savings goals, as best you can!
Whether you’re continuing to work from home or suddenly find yourself on unemployment, this pandemic has highlighted the importance of having an emergency savings. Aim to put at least 10% of your income into savings, no matter what. For a great resource on money management and where this 10% number comes from, check out The Richest Man in Babylon, an older but still extremely relevant book for money management.
+*Finish what you have before spending more
(also Intellectual & Emotional)
Whether it’s books, crafting supplies, TV episodes, or movies you haven’t watched yet; use what you have first. Oftentimes we amass small collections of things we would like to do (my weaknesses are books and crafting supplies). During uncertain times save yourself some money, build your skills and knowledge, clear out the clutter (clear space/clear mind), and spend some time being present in the moment by digging into your current supplies before buying more.
+*Participate in a 30 Day No Buying Challenge
(also Environmental)
It can be easy to channel stress and anxiety into buying. Help your wallet, the environment (reducing those CO2 emissions!), and support each other, by bringing your household in on a 30 day no buying challenge. For one month, you simply don’t buy anything that isn’t necessary to live or contribute to your well-being. Frugal Beautiful has a great guide to get you started here.
+Evaluate (or set) your budget and do some short-term cost cutting
Still needing to rest but too restless to sleep? Look at your last 3 months of spending (I’m preferential to Mint for this). What costs can you cut right now? Current unnecessary reoccurring costs like gym memberships, sport channel, or app subscriptions are a good place to start. Instead, take a look at filling that quiet time with free streaming options like BroadwayHD, which is offering a 7 day free trial.
