July 2023 - Jaqueline C. Ross LLC Life Coaching

As a career development and mental fitness coach, I have witnessed countless leaders navigate the demands and pressures of their roles. One recurring theme that emerges from my conversations is the lack of fun in their day and the significance of injecting it into their daily routines. Often, you as a leader, get caught up in the pursuit of juggling the multitude of tasks on your plate, the desire to succeed, and the intense levels of stress in your life. You may overlook the importance of maintaining a healthy work-life existence and nurturing your inner wackiness and mental well-being.

This blog post explores the transformative impact of sprinkling and integrating fun into a leader’s day and the profound effects it can have on your mental fitness.

The Leader’s Journey: A Balancing Act

Leadership can be both exhilarating and demanding. The pressure to excel, be a role model for your team, stand out and create your unique special brand, make tough decisions, and meet objectives can lead to stress, burnout, and a host of mental health challenges. In a quest for professional growth, you as a leader may inadvertently neglect your own happiness. However, it is vital to remember that your well-being as a leader directly affects your team and the organization’s overall productivity.

In my blog post, MOJO for Leaders, I shared, “Your self-care probably takes a back seat. You are depleted and zapped of your energy because so much of it is going to others. It takes a lot of stamina to be there for your team, especially when you are supporting their emotional challenges and issues. The mental power required can be taxing. And if you do not have a good routine and practice of ensuring that your bucket is filled and gets refilled often, you will have all your juice sucked out of you.”

The Science of Fun and Health:

Studies have shown that incorporating fun activities into one’s daily routine triggers the release of endorphins and dopamine, the “feel-good” chemicals in the brain. These neurotransmitters enhance mood, reduce stress, and promote a positive outlook. Engaging in enjoyable experiences can help combat feelings of anxiety, depression, and emotional exhaustion that may arise from leadership responsibilities.

The article Laughter is the Best Medicine notes the following physical and mental health benefits:

· “Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.

· Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

· Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

· Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

· Laughter burns calories. Okay, so it is no replacement for going to the gym, but one study found that laughing for 10 to 15 minutes a day can burn approximately 40 calories—which could be enough to lose three or four pounds over the course of a year.

· Laughter lightens anger’s heavy load. Nothing diffuses anger and conflict faster than a shared laugh. Looking at the funny side can put problems into perspective and enable you to move on from confrontations without holding onto bitterness or resentment.

· Laughter may even help you to live longer. A study in Norway found that people with a strong sense of humor outlived those who do not laugh as much. The difference was particularly notable for those battling cancer.”

Fostering Team Cohesion:

Now “fun” can be personal and subjective. What is deemed “fun” to one person may be in direct conflict with what is considered “fun” to someone else. As a leader it is incumbent that you learn about each of your team’s likes, dislikes, preferences, sense of fun, etc. There are many folx who have the adage and belief that work is work and work is just for work. It is important that what is cultivated, valued, and respected are all diverse perspectives and preferences.

At the same time, injecting fun into the workplace can foster a culture of camaraderie and teamwork. If you encourage moments of lightheartedness, you can foster a welcoming environment where employees feel valued and appreciated. A team that shares moments of joy and laughter is more likely to bond, collaborate effectively, and be resilient during challenging times.

Boosting Creativity and Productivity:

Fun and creativity go hand in hand. Encouraging playfulness among team members can unlock fresh perspectives and innovative ideas, leading to more creative problem-solving. If you as a leader promote a fun work environment, you may often witness a surge in employee motivation and productivity.

Leading by Example:

Your actions set the tone for the entire team. Demonstrating a healthy work-life balance and incorporating fun into your daily routine not only benefits your own well-being but also serves as an inspiration for your employees. Seeing their leader prioritize self-care and joy sends a powerful message about the importance of mental health and encourages others to do the same.

Simple Ways to Inject Fun into Your Day:

· Morning Greetings: Start the day with a warm and enthusiastic greeting for your team, creating a positive atmosphere from the beginning.

· Celebration Rituals: Acknowledge achievements, work anniversaries, and birthdays with a short celebration or a small treat.

· Themed Dress Days: Organize casual Fridays or themed dress-up days to let employees highlight their creativity.

· Team-Building Games: Incorporate short, fun team-building activities or games during meetings to build camaraderie.

· Flexible Breaks: Allow employees to take short, unstructured breaks to recharge and have fun.

· Lunchtime Activities: Organize occasional group lunches, picnics, or potlucks to encourage social interactions.

· Creative Workspace: Add some fun decorations, plants, or art to the office to make it a more enjoyable environment.

· Music in the Workplace: Play uplifting or soothing background music to create a relaxed atmosphere.

· Personal Achievements Sharing: Encourage team members to share their personal achievements, hobbies, or talents during team meetings.

· “Thank You” Notes: Send personalized notes or emails to recognize and appreciate outstanding contributions.

· Brainstorming Sessions: Conduct brainstorming sessions with no judgments, where ideas can be freely expressed and explored.

· Workplace Contests: Organize friendly competitions with rewards for achieving certain goals or milestones.

· Workplace Challenges: Set up challenges that promote healthy habits, such as fitness challenges or reading challenges.

· Surprise Treats: Occasionally bring in surprise treats like snacks or desserts to brighten up the day.

· Creative Projects: Encourage employees to work on creative projects that align with their interests and skills. Incorporate gamification elements into tasks or projects to make them more enjoyable.

· Volunteer Activities: Organize volunteer opportunities for the team to give back to the community.

· Inspiring Guest Speakers: Invite motivational or inspiring guest speakers to share their stories and insights such as a career development coach.

· Flexible Work Hours: Offer flexible work hours or remote work options to accommodate individual preferences.

· Personal Development Support: Provide resources for personal development, such as online courses, access to learning platforms or career development coaching.

· Gratitude Wall: Set up a gratitude wall where team members can express their appreciation for each other’s help and support.

As a career coach, I passionately believe that fostering a healthy work environment that prioritizes fun and mental health is essential for effective leadership. Injecting joy into your day as a leader not only enhances your own well-being but also creates a positive ripple effect on your team and the organization. By embracing moments of fun, laughter, and playfulness, leaders can cultivate a more engaged, creative, and productive workforce. So, let us all take a step back from the seriousness of our roles and remember that incorporating fun into our daily lives can be a powerful tool for personal growth and professional success.

Yes, I am a former smoker. Cigarettes, that is. When I quit smoking, 21 years ago, I started moving more, engaging in more physical activities. I have heard that the best time to work out is the morning however we all have different energy time preferences and regardless of when you work out or move your body the time of day doesn’t really matter. What does matter is that you MOVE!

I am just curious. What does your morning routine look like? I have always been a morning person. I typically get up at 5 am and most days I go to the gym in the morning. To do that I plan the night before. I go to bed early, I lay out my gym clothes, I have the coffee machine ready, and I like to have at least 30 minutes to do my am routine, enjoy a cup of coffee, go through some emails, and then head out the door.

In this article, we are going to focus on a component that you can add to your professional and leadership tool belt and that is prioritizing movement and physical activity into your day.

So, on a scale of 1- 10, how aware are you of the impact that movement has on your physical and mental fitness as a professional and a leader? 10 being highly aware and 1 being unaware of the impact of the movement.

John F Kennedy said, “Physical fitness is not only one of the most important keys to a healthy body but also the basis of dynamic and creative intellectual activity.”

I think we all know intellectually that regular physical activity can improve our overall health and prevent negative health outcomes for people of all ages. Yet, so many of us just don’t do it.

The CDC’s US Department of Health and Human Services conducted a National Health Survey in August 2022 and it “showed that health benefits occur with at least 150 minutes a week of moderate-intensity aerobic activity and that both aerobic and muscle strengthening activities are beneficial.”

150 minutes a week – so that is 2 and half hours a week in time and preferably doing both aerobic and muscle strengthening activities.

I am curious – since that is the recommended amount – where do you land? How many minutes of physical activity do you do a week and is it both aerobic and muscle strengthening or how would you define your activity? And there is no judgment here.

The CDC also found that “24.2% of adults aged 18 and over met the guidelines for both aerobic and muscle strengthening activities.”

That means that 75.8% of adults ages 18+ do not.

The survey also indicated, “The % of adults who met both guidelines were higher amongst men (28.3%) than women at the rate of (20.4%) and decreased with age for both men and women.”

Another interesting statistic was that among men, “Hispanic men, were least likely to meet both guidelines and while non-Hispanic white women were most likely to meet both guidelines.”

Any impressions or thoughts about these statistics?

Additionally, there has been a lot of research into the impact and risks of sitting too much.

Dr. Laskowski, who has a subspecialty certification in sports medicine, is a fellow of the American College of Sports Medicine, is co-director of the Mayo Clinic Sports Medicine Center, and a professor at the College of Medicine, Mayo Clinic, reviews issues arising from sitting too much.

He shares that research has “linked sitting for long periods of time with the number of health concerns, including obesity, increased blood pressure, high blood sugar, excess body fat and unhealthy cholesterol levels.”

Extended sitting such as behind a desk, behind the wheel, or in front of a screen can be harmful.

I am curious, how long on any given day are you sitting for extended periods of time?

Dr. Laskowski also indicated that “researchers analyzed 13 studies of sitting time and activity levels. They found that those who sat for more than 8 hours a day with no physical activity had a risk of dying like that posed by obesity and smoking.”

“However, 60-75 minutes a day of moderately intense activity countered the effects of too much sitting.”

Okay so even if you do sit throughout the day, you can counteract that by MOVING!!

Now, how does this relate to our mental fitness? Well, clearly the research indicates that lack of movement, and living sedentary lives will negatively affect our physical health. What does that do to our mental health and fitness? Here are some of the impacts:

· Higher levels of stress. When we are not moving, we are not releasing stress through movement and so it sits and lives in our bodies.

· Often our food habits and choices can be poor.

· We may have a generalized feeling of apathy, a lack of care for things and

· Our sleep can be impacted.

The other thing is that if we are not moving, we may not feel good about ourselves. We may feel worse, or our negative emotions may intensify and amplify.

So, what can we do? Here are some recommendations to inject physical activity into your day:

If you work at a desk, sit behind a wheel, or are on a screen – take a break every 30 minutes – go take a 5–10-minute walk. Walk up and down the stairs, walk outside, do something, and move your body.
Stand while talking on the phone or watching tv.
If you work at a desk, try a standing desk.
Walk with colleagues for meetings rather than sitting in a room.

Movement – even leisurely movement can have a huge positive impact.

Marcus Tullius Cicero said, “It is exercise alone that supports the spirits and keeps the mind in vigor.”

The Power of Fun: How Injecting Joy into Your Day Impacts Your Mental Fitness as a Leader

Confessions of a Former Smoker

Archive for month: July, 2023