As well-being superheroes, your mission is to make a difference in the world by focusing on physical, financial, emotional, social, intellectual and planet well-being. To strengthen your superpowers — and earn your “Superhero in Training” badge, complete each of the six missions.
Today's Well-Being Mission
October 18: Super Sustainability
Your mission is to boost your planet well-being through caring for the earth. Choose one of these activities to do today:
- Take the planet well-being quiz.
- Create a plan to conserve more water.
- Learn new ways to protect the planet and choose one area to focus on.
To complete this exercise, comment below and share which activity you did and one thing that you learned.
Your mission is to boost your emotional well-being through building resilience. Choose one of these activities to do today:
- Download the Koa Health Foundations app and check in on your emotional well-being.
- Create a plan to strengthen your resilience.
- Watch this video to help you stay calm during times of stress.
To complete this exercise, comment below and share which activity you did and one thing that you learned.
Your mission is to boost your intellectual well-being through training your brain. Choose one of these activities to do today:
- Watch this video on a simple way to break a bad habit.
- Choose a new activity from this list.
- Learn ways to improve your problem-solving skills and choose one tip to focus on.
To complete this exercise, comment below and share which activity you did and one thing that you learned.
Your mission is to boost your financial well-being through healthy money habits. Choose one of these activities to do today:
- Take the financial well-being quiz.
- Create a plan to build your savings.
- Read these tips on building financial security and choose one tip to focus on.
To complete this exercise, comment below and share which activity you did and one thing that you learned.
Your mission is to boost your social well-being through building connections. Choose one of these activities to do today:
- Read how to become a better ally and share the next step you’ll take.
- Reach out to a friend or colleague and ask one of these questions.
- Send a Kudos to a colleague.
To complete this exercise, comment below and share which activity you did and one thing that you learned.
Your mission is to boost your physical well-being through healthy eating. Choose one of these activities to do today:
- Read these tips on mindful eating and share which tip you will try today.
- Share your favorite recipe that you have made from the AECOM Global Cookbook.
- Start the “Make the most of mindful eating” Healthy by Habit plan.
To complete this exercise, comment below with the activity you did and share one thing that you learned.
Check back on August 16 for the first mission!
Starting August 9: Super Sustenance
Your mission is to boost your physical well-being through healthy eating. Choose one of these activities to do today:
- Read these tips on mindful eating and share which tip you will try today.
- Share your favorite recipe that you have made from the AECOM Global Cookbook.
- Start the “Make the most of mindful eating” Healthy by Habit plan.
To complete this exercise, comment below with the activity you did and share one thing that you learned.
August 23: Super Socializer
Your mission is to boost your social well-being through building connections. Choose one of these activities to do today:
- Read how to become a better ally and share the next step you’ll take.
- Reach out to a friend or colleague and ask one of these questions.
- Send a Kudos to a colleague.
To complete this exercise, comment below and share which activity you did and one thing that you learned.
September 6: Super Saver
Your mission is to boost your financial well-being through healthy money habits. Choose one of these activities to do today:
- Take the financial well-being quiz.
- Create a plan to build your savings.
- Read these tips on building financial security and choose one tip to focus on.
To complete this exercise, comment below and share which activity you did and one thing that you learned.
September 20: Super Smarts
Your mission is to boost your intellectual well-being through training your brain. Choose one of these activities to do today:
- Watch this video on a simple way to break a bad habit.
- Choose a new activity from this list.
- Learn ways to improve your problem-solving skills and choose one tip to focus on.
To complete this exercise, comment below and share which activity you did and one thing that you learned.
October 4: Super Strength
Your mission is to boost your emotional well-being through building resilience. Choose one of these activities to do today:
- Download the Koa Health Foundations app and check in on your emotional well-being.
- Create a plan to strengthen your resilience.
- Watch this video to help you stay calm during times of stress.
To complete this exercise, comment below and share which activity you did and one thing that you learned.
Comments are closed.
311 responses from Superheroes in Training
I completed the Planet Well-Being quiz and found out some additional ways to be environmentally conscious in my daily life.
I pledge to be a steward of our planet, to protect and preserve the beauty and balance of nature for generations to come. I understand that the fate of our ecosystem is in our hands, and it’s time to take responsibility for our actions.
I will strive to make conscious choices every day, mindful of their impact on the environment. I will reduce my carbon footprint, minimize waste, and conserve precious resources. I will advocate for sustainable practices and support initiatives that prioritize the well-being of our planet.
I will stand against deforestation, habitat destruction, and pollution, and work towards creating a world where all species can thrive in harmony. I will educate myself and others, spreading awareness about the critical state of our environment and the urgent need for collective action.
I commit to leading by example, inspiring my community to join the movement in protecting and healing our Earth. Together, we can make a difference, fostering a greener, healthier, and more sustainable planet for all living beings.
I pledge to be an empowered guardian of our Earth, as every small step counts towards a brighter, more resilient future for our planet.
Watched the Planet Water Crisis video, very enlightening.
Took the planet well-being quiz and got some ideas on how to become more environmentally conscious in my daily routine.
Took the planet well-being quiz. I certainly don’t take under 5 minute showers. That is an area to improve upon!
Great video on emotional well-being! I will practice taking a breathe when needed.
Activity I chose to boost intellectual well-being was go for a run!
Took the financial well being quiz. I have a few areas I can improve on, but am overall in good shape.
A tip I’ll take regarding becoming a better ally is to listen to hear. I want to practice active listening by being focused and attentive, rather than waiting to speak, and empathizing with others’ concerns.
The activity participated in was reading the tips on mindful heating. The tip I plan to focus on is to reflect on the items I buy. I want to try to stay away from overly processed foods and consider shopping for sustainable foods such as lentils, beans, organic fruits and veggies and local seasonal fish. I’ll first do a loop around the perimeters of the store to focus on the whole foods!
great quiz
– I took the planet well-being quiz, and it provided an insight of what i can do to improve my footprint.
– 68% of the Earth’s wildlife gone is a scary proposition.
I gained some insight into some additional things I can be doing after finishing the planet well-being quiz.
Wow, 68% of the Earth’s wildlife gone…that’s sad.
Composting has significantly reduced my weekly garbage waste and plastic trash bag use. My compost is a nutrient rich addition to my spring and winter gardens and provides new food to feed my family. My vegetables thrive of it and taste so much better than store bought. My garden is equipped with a drip system and I also harvest and collect rain water to reduce our water consumption. Living in the desert has taught me to conserve more and more over the years.
very informative
I took the quiz too.
I took the planet well-being quiz and learned more on how to better connect with nature.
Took the well being quiz. I learned the health benefits of being outside even for short moments.
I took the well-being quiz and learned multiple ways to conserve water.
The well being quiz was an eye opener. There are many ways to save on water use/re-use. Water wasters is now in my brain. I still have a ways to go, but I am on the right path for the planet and future generations to come.
I took the planet well-being quiz and learned that I have a good start on protecting the planet, but could be doing a little more. I recycle and reuse as much as I can and watch my water consumption. About half of my meals are vegetarian. I donate to environmental charities, including “Save the Manatee Club”, an organization formed by the late Jimmy Buffet to save the endangered manatee whose only natural enemy is humans and their boats as well as the red tides that are the product of humans polluting their waterways.
I keep fighting against the watering of sidewalks from irrigation. I bring it up at every HOA meeting. I have emailed the city to no avail. Phoenix, AZ is running out of water and yet nothing is seemingly done against the wasted irrigation water.
Super Sustenance…I always make home cooked meals for my family!
Super Socializer…I became a better ally by mentoring.
I am not as environmentally conscious as I thought I was. There are definitely some new techniques that I will be trying out.
Super Saver…decided to teach out kids about finances…with Halloween coming up, we’ll give them their yearly lesson about taxes…kids can go out and do all the work trick-or-treating and mom and dad will take their share when they get back…voila TAXES! 🙂
I took the quiz and I was surprised that my score was 62, I will definitely find more ways to be environmentally conscious.
Super Smarts…i reconnected with an old friend…Tetris. Watched the movie too, good flick. Now, onto Tetris!
Late to the Super Strength party! Downloaded KOA app. Pretty good.
I did the quiz. 70/100. I’m fine with that. I learned that we can always do better…
I completed the Create-Your-Own-Resilience-Plan exercise to focus on ways to reduce my stress. Having a plan written out with references to helpful links is something I think will help me achieve a new level of stress management in the new year!
I can do more so that you can protect myelf, others and the planet.
I took the sustainability quiz. Living with someone with a sustainability and environmental studies degree has helped me be way more aware of the world! I love seeing how I can make everyday activities more sustainable 🙂
I have created a plan to turn a stressful situation, and pivot into a positive situation that is both a win/win for everyone.
I took the planet well being quiz. Reusable bags and straws 4ever!
I learned there are more ways to solve problems.
I took the financial weel being quiz. I realize I can do more by reviewing my budget plan more often.
I completed the planet well-being quiz and it was eye opening on what was impacting the environment most. I will change my daily behavior to better reflect a more sustainable way of life.
I sent Kudos to people who have helped me while I was out and did a great job!
I create a list every time I go shopping. This keeps me focused on what I really need.
I took the quiz and realized that the small things we do everyday is helping the environment. If everyone changes small habits daily we can all contribute to a better world.
Took the quiz. Making a solid effort but can do better.
I took the quiz. Making an effort but can always do better.
I take the planet well-being quiz，the score is 70，show means i‘ll making an effort to be environmentally conscious. Protecting the earth is everyone’s responsibility
I have taken the planet wellbeing quiz and got a score of 66 out of 100 – the resources provided on steps you can take to get your score higher are great and I will definitely be implementing these moving forward!
I watched the Ted talk on how to stay calm when feeling stressed
I took the planet well-being quiz and scored a 72/100 I now know which areas to improve on to become more eco-friendly
Take the planet well-being quiz and know more about what I need to do in the future
I took the planet wellbeing quiz, and got reminded of the importance of reducing bad environmental and sustainability habits, recycling and re-using where possible.
For Super Smarts, I will improve my problems solving by asking more questions in conversation and playing sudoku.
I took the financial well-being quiz. I learned I am taking all the right steps!
For the Super Sustenance, I tried making the vegan fried chicken on page 25. It uses oyster mushrooms and while not like actual fried chicken was good in its own right.
I watched the TED video and will use the pre-mortum.
I watched the TED video. Considering ways to incorporate pre-mortem strategies in my life. I looked at a few articles on Headspace. I also practiced mindful meditation through eMLife.
I read how to be a Super Ally and will keep informed on issues.
Super Socializer: I will work on building my support network to include people who are different from me and have different opinions. I will keep an open mind to acceptance.
I read about Super Saver. It is very important to put money in your 401K or savings for the future.
I read about Super Sustenance. I will be mindful of the types of food I consume and try to pick healthier foods.
I downloaded the Headspace App.
Good tasks to do.
I watched the TED video and am inspired to try a pre-mortem.
I watched a video on a simple way to break a bad habit. If you are mindful of your bad habit for example stress eating and try to be aware of your feelings at that time it will be easier to break the habit. If you can figure out the triggers for the habit you want to break then you can work on breaking the habit over time.
I watched the video to help you stay calm during times of stress. You should always try to be prepared for stressful situations. Think about the questions to ask or things to do before the situation occurs.
Aside from the insightful talk regarding preparedness for stress, learning about NNT was interesting.
Interesting, insightful video on Stress
In the process of entering the society, I clearly realized that we should learn to be the master of emotions, and learn to self-open and find a window for external talk in a stressful environment.
I watched the video. It was a good reminder to always keep important items in the same location. This simple habit minimizes the risk of lost items – and the high stress that comes with a lost item (like a set of keys – been there, done that).
October 4 – Super Strength
Pre-Mortem = 5 P’s (PRIOR, PLANNING, PREVENTS, P-POOR PERFORMANCE)
I have seen the “How to stay calm when you know you’ll be stressed” video. I found it informative and helpful. I will try the method explained in the TED talk.
The TED talk speech was very informative about stress.
I have watched the How to stay calm when you know you’ll be stressed.
Watched the video. I learned to think ahead to times I may be stressed to come up with a better plan going forward to make sure my questions are answered & to reduce the amount of stress that situation may have on me.
I downloaded the Koa app. Starting that journey
I watched the video. I learned it alleviates stress if you keep items in the same spot all the time that you look for like keys for example.
wow, I did not know about the NNT data for meds and procedures!
Great Video, it really made me think about risk evaluation! the pre-mortem concept is something to consider.
I watched the video and found that maybe it isn’t so bad to overthink before something stressful happens as long as it is in preparation and planning. I think focusing on solutions and habits to prevent stress will be beneficial in preventing stress or enabling better decisions under stress.
You need to retrain your brain so you will feel better, with the trigger, behavior, reward of a bad habit, whether it be bad eating or smoking.
I love my daily problem solving puzzle! get’s my brain ready for the day, over breakfast!
Downloaded the puzzle app and did my first one – a great and relaxing distraction/work break for the mind!
I did the “listen loudly” task. It was more difficult than I expected to sit in one place for 20 minutes and focus on my breathing/nature. I felt a definite change in how I felt and plan to continue this practice.
Observe. Tune into your environment — while you’re at work, taking a walk, shopping at the farmer’s market or biking around the neighborhood. Practice mindfulness throughout the day by engaging all of your senses.
I think that this is so important because we all get wrapped up in the grind of work and sometimes forget how important it is to take the time to take breaks. Breaks are so beneficial to productivity and can help improve focus. I definitely will be applying this skill today and in the future!
Watched the video and happy to say i am aware of mindfulness, but need to use it more rather than when I am just at the low points. Routine works for me so i should try and get back into good habits i know works for me and my mental health.
Watched video. Good reminders to think about what you are about to do before you act out of habit.
Cook a meal at home
Solve a Puzzle, Play Majong, Play Solitare, Cook a meal at how
I read the article on improving your problem-solving skills, and was happy to see that I’m doing a few of these! One of them that I’ll have to add is asking more questions – sometimes I get stuck in one perspective, but it can be helpful to ask questions to better understand another.
Being curious to the habit and to practice letting go of emotional triggers that lead me to my unhealthy habits.
Mindfulness is always great, think before you act. The 10 min video conveyed a powerful message.
Always ready to say a THANK YOU for a help or advice or support received.
Check with colleagues on their wellbeing
I’m turning back to have physical activity every morning, feel much better, focused and happy.
Read this article, Reduce Stress by Learning to Relax. I struggle to switch off so meditation is hard but I have booked a yoga class and will continue to do this weekly to help me relax and build on my breathing techniques
Moving my body be it lifting, walking, gym or sports. I try to remain fit after working for the day to break my sedentary lifestyle. It has given me more confidence and improved my level of fitness.
Exercise is an essential component of my happiness. Stretching, lifting, hiking, competitive sports, walking–I enjoy turning my attention to physical movement fafter 8-9 hrs on a desk.
Watch the video on a simple way to break a bad habit. I learned the way for me to try to break a bad habit.
Over the past year, I’ve carved out a special hour for myself each morning. Before the world wakes up and work calls, I dive into functional/cross-training; and guess what? a year into this routine, and my Garmin tracker cheekily tells me that my fitness age is now 5 years younger!
But it’s not just about numbers. This little morning ritual has done wonders for me. Better heart health, sharper thinking, deeper sleep, fewer junk food cravings – the list goes on. I even find myself walking taller, feeling more confident, and sidelining some of those not-so-great habits.
What amazes me is how this one change has rippled out into different areas of my life. I’m more upbeat, and content with where I am, but also inspired to see where I can go next. Sure, life has other factors at play, but this change? It’s been a game-changer for me.
I watched the Judson Brewer video on breaking a bad habit. I learned that if you are mindful (curiously aware) about the bad habit as you are actively doing it, you may realize that the activity isn’t as good as you remember. This allows cognition to control behavior and not feeling.
Breaking a bad habit can be tough, but I can do it with the right approach. Here are some simple steps I can take to break a bad habit:
1. Choose a substitute for my bad habit: I will identify a healthy alternative to my bad habit and plan ahead of time for how I will respond when I face the stress or boredom that prompts my bad habit. For example, if I smoke when I feel stressed, I could try doing breathing exercises instead.
2. Visualize myself succeeding: I will visualize myself breaking my bad habit and succeeding in my goal. This can help me build a new identity and motivate me to keep going.
3. Be mindful: I will pay attention to my body and my urges when I feel the urge to engage in my bad habit. Mindfulness can help me tap into my natural capacity to be aware of what’s happening in my body and make a different choice.
Remember that breaking a bad habit takes time and effort. It’s important to be patient with myself and celebrate my successes along the way. By following these simple steps, I can break my bad habit and replace it with a healthier one.
After reading the 10 tips I can say that I stick to most of them by default with my family on a daily basis.
As a mom and full timer for lunch is where I think the tip to Engage all of your senses as you eat is great and I will try to put it to practice since I currently multitask while I eat.
What a fun way to boost your intellectual well-being, I took the “Start learning a new language” exercise and I started learning some French using one of the recommended apps “Duolingo” it is such a fun way to learn a new language and even though I cannot correctly pronounce the words yet, but I can safely say I can write a few phrases in French now, how exciting!
Watched the video and I am going to try to incorporate taking a pause before falling back into my normal behavior that causes stress. I am also going to try the doodling app.
I made an Oragami crane with my kids. It was great fun
Great resource.
I am trying to improve my emotional and intellectual well being by limiting distractions throughout the day, particularly by avoiding low-priority emails and unnecessary video content.
Meditating and game playing can help with mood and problem solving.
The video taught me techniques or questions to ask myself when I notice I’m doing something that I consider a bad habit. feel the rewards of letting go consciously.
I watched the video and it inspired me to meditate more and helped me realize that mindfulness can happen all the time, not just when I sit down to meditate. I hope to use mindfulness to enjoy more of my hobbies and find more focus instead of doom scrolling.
I watched the video Simple way to break a bad habit and realized that unconscious mistakes that I make when trying to break bad habits.
I watched the video about breaking bad habits. I learned to be “curious” about the bad habits. My tendency is to become frustrated and try shaming myself into a breaking a bad habit. I often find myself mindlessly scrolling in the evenings when I’m tired and don’t have much willpower left. Later, I become frustrated about wasting time scrolling instead of reading a good book. Guilting myself doesn’t keep me from engaging in the bad habit again. I plan to use mindful curiosity the next time I realize I’m engaging in mindless scrolling.
Loved the Ted talk, and will try to use curiosity to break bad habits!
I will cook a meal at home at least 5 days a week. I learned that this is one of the smart things to do for training the brain.
Watched the video – good stuff! Just be curious (mindful) about what causes you to repeat a bad habit and what it does (or does not) do for you. Easy but powerful.
I took the quiz and learned that I am not as good as I thought I was. But I can improve.
Sent Kudos to a colleague and remembered that is always important to say “thanks”
Making a meal plan for the week and then shopping for what is on the list makes life much easier and allows us to focus on what we are consuming.
I watched the Judson Brewer video. Curiosity can serve as a tool to assist with opening my mind to different ways of managing stress.
Curiosity “makes everyone feel good! ” What a great practice… be curious to help break habits. I can do this without being burdened with another duty to do. It might even help my kids!
I listened to a very good speach which seems like it was pointed directly at me. I need to work on breaking the cycle of stress eating. I should be mindful when stress occurs and try to find ways to relieve it which doesn’t include eating. This will break the unhealthy cycle.
It is not easy to form good habits, we need more self-discipline in our life
The free courses for language skills are just what I need now as I continue to travel., and the journaling will help me to recall the places and people.
I have known for quite some time that we need to prepare for older age. My husband and I need to have our plans in place for our daughter in the case something was to happen. The tools and checklist provided are just what we need to get our house in order.
I took daily walk continuously taken an average of 12,000 steps and I have seen Major positive changes in my Physical well-being. and daily average 10 pages Read a new books / articles and Get 8– 9 hours of sleep. I am feeling happy, healthy, and more energetic .Time to actively practice active listening
I decided to start journaling. I have a work journal but I think I am going to add to it or start one at home–maybe paper and pen. Set a goal to write one sentence a day about the day.
Problem solving skills can be improved by asking questions on the subject can help us to process and retain the useful information.
I watched the Ted talk, what a great new way to approach problems!
I quite wanted to have a look at the AECOM global cookbook, but the link is broken, which is a real shame. I’ve looked up the connect with nature in your neighbourhood link instead, some good ideas there
Balnace Food Eat, Which are good for mind.
I watched the video on a simple way to break a bad habit.
I also learnt ways to improve my problem-solving skills.
Hi I chose to watch the TED talk on how to break a bad habit
Hi, I choose to read the financial well-being resource and I discovered the contribution or benefits of the company towards employees for future financial security and how I can invest and manage my finances as an individual.
I try to keep my brain fresh by exercising often and playing daily games on my phone – I prefer problem solving games apps to social media 😉
Played Tetris and then can improve problem-solving skills through games
I’m catching up on the Super 6 challenge. I have completed the following challenges:
Super sustenance – I have started keeping a food journal to help me on my fitness challenge. Writing it down keeps me accountable.
Super socialiser – reading the How to become a better ally, highlighted the actions I can take around building a more inclusive workplace, but also made me glad to know many of the actions I regularly take are positive and inclusive.
Super saver – I have created a plan to help me achieve my saving goal – check back with my at the end of July 2024 to see if I made it!
I read the article about financial planning tips. This was a great time for it, as student loans are coming due again this month. I used this as a spring board to download a finance tracking app to better watch my spending habits and saving plans!
Small savings can add up.
Learn to save money,it will make your life better and better
Took the quiz which helped confirm all i do on a monthly basis is good practice.
The financial well-being quiz made me aware of some holes in my current savings plans. I plan to view and implement the suggestions the results recommended.
Quiz done and information read on how to improve
The quiz showed me that my financial well-being was worse than I thought. Taking the steps now to change that.
Took part in the financial quiz.
and read the tips on building financial security
It is important to plan the monthly expenses, save for retirement and financial emergencies.
Quiz Done
Great quiz.
The financial well-being quiz rated re-evaluating insurance coverage every three-years as an important measure of healthy financial status.
I completed the financial well-being quiz, and it was a great reminder that I need to have consistent monthly savings for emergencies.
I learned that even if my financial score seems fine. I should continue to identify ways to improve it, save money and prioritize needs vs. wants. Resourceful shoppers get more for less.
I take the financial well-being quiz and below is my score but i still need to improved my financial well-being.
You received a score of 84 out of 100 and that means you’re doing a good job caring for your financial well-being. Keep it up and keep making your well-being a priority by exploring some of these resources. You can bookmark these resources to review them again in the future.
I took the financial quiz. I thought I was doing pretty well financially but my score told me otherwise.
Took the financial quiz and learned what I need to do to bring up my score. Even though I don’t have much debt there are a few things I know I have to do to secure my retirement.
I took the financial quiz, and it wasn’t good. I know I need help and work!
Inflation is a problem.
I took the financial quiz and discovered how I can work to improve my score.
I asked a colleague a question I picked and found out that when he was growing up he had a pet duck named Fred.
I took the financial well being quiz and received a score of 92/100. I guess I learned I am more financially sound than I thought
Time to actively practice active listening
Can anyone in the US (outside of execs) afford to keep 10x annual salary in life insurance?
Today, I read the tips on building financial security and here’s what I learned:
Make Financial Planning a family affair!
When everyone in your household is aware of your plans and which direction you want your family to go (financially) it will be easier to reach that financial goal because you have your family supporting and helping you ensure to reach that goal!
Took the financial well being quiz, learned there’s no way on earth I can afford enough life insurance.
I learned that there are a lot of resources out there which are very good.
Going to incorporate no spend days into my weekly schedule in order to save more.
Very helpful tips/questions to keep the conversation going.
Eating food slower and being mindful of not only what you eat, but also the quantity is a healthy way to manage weight.
I took the financial quiz and scored a 56. I learned I need more knowledge about investing.
I took the financial well-being quiz
Re-evaluate my weekly spending on random items, not necessarily needs, but wants. I need to get back on track. Having my bank automatically withdraw 20% of my check into savings account. The one day no spending day is a great idea that I plan on incorporating into my weekly budget habits.
Gave kudos to a colleague. Sometimes acknowledgement from an unlikely source could inspire one to do better and improve emotional wellness.
Since I joined the Well-being Challenge I have continuously taken an average of 15,000 steps Daily and I have seen Major positive changes in my Physical well-being. I am feeling happy, healthy, and more energetic. All I can say is Always believe in yourself and keep going. If you persist and you persist and you persist, you will be successful no doubt about it.
I read how to become a better ally – I am taking forward the listen to hear point as sometimes when we listen we don’t truly hear what the other person is attempting to say
I completed giving kudos to someone and I learned that people do not get acknowledgment enough for their efforts and as a whole, we should do it more.
I reached out to a friend. Then I made flash cards of the questions so I have something interesting to ask when I meet someone new.
When asking a project team how they were going with a project deliverable, we agreed to get out of the office for lunch was FAR better than eating at the desk. We decided to just get out and have a pub lunch. The team got the opportunity to be educated on the finer elements of Irish cuisine (Tayto chips!).
I sent Kudos to my mentee who just racked up one year at Aecom.
He is showing incredible potential and I look forward to seeing how he grows further
Read how to be a better ally.
I read “How to become a better ally” and learned that it is important to actively listen to what is being said.
I recently took an online training about “Improving Your Listening Skills” in LinkedIn Learning, and it provides practical tips to ensure that I am able to really listen with the intent to understand, rather than wait for my turn to speak. It actually confirms that you can never really multitask when listening, as for sure, you would not be able to grasp all tiny details being discussed. Plus, it’s not really mentally healthy.
I reached out to a colleague and asked what he was looking forward to this week. We decided to meet up in person to catch up.
Sent a Kudos
Sent kudos to a colleague for a presentation.
I reviewed becoming a better ally and have used the advice today in the office.
Read how to be a better ally
You need to remind each other more often that you appreciate them.
Reached out to a friend and asked them a question:
Have you ever met anyone famous? What happened?
They met LL Cool J at a function in Los Angeles. They took a picture with him and expressed how much they enjoy his music when younger and his growth in entertainment.
I started the Healthy by Habit Plan.
Gave kudos to a contractor employee.
Starting a food journal to log food daily. Worked to increase fruits and vegetables.
August 23: Super Socializer – Reached out to multiple friends: these questions gave me some great added ideas of questions to ask! thank you!
Sent a Kudos to a colleague. I learned that I can get my PMP through AECOM.
Reach out to a friend or colleague and ask one of these questions:
What are 3 things we have in common?
We love our family so much
We strive to earn more money
We love working and contented with AECOM, we both 5 years in service!
One thing that I’ve learned: In workplace, you cannot only find a colleague but you will also earn a true friend that will last forever.
This is so cool to read! I just started at AECOM, and I’m excited to create meaningful relationships here 🙂
I sent someone Kudos recognition. The thing I learned: it was a great reminder of how easy it is to give Kudos. And it makes me feel as happy as the recipient, just by sending it. I am going to put a recurring activity on my calendar to send one Kudos every Friday. https://aecom.performnet.com/aecom/homePage.do#launch/recognition
I will work on furthering my skills in active listen. It’s a good reminder to really listen and not trying to get ready to talk!
I read the article about being a better ally. I am making new connections by actively listening which is in turn expanding my network.
I read the article about being a better ally. I am engaging in self-reflection about my unconscious biases and considering how to be more inclusive.
I am becoming a better ally. As we have potions open in our office I have reached out to collogues to have lunch and discuss opportunities at AECOM that I feel would fit their talents.
I read the article on how to be a better ally and will work on stepping out of my “bubble” to incorporate connections, suggestions, ideas, etc… from beyond my normal.
Staying accountable is important. Work with your partner to ensure that you are making the right decisions
I have found I have better sustained energy through the day by limiting meals in the PM to small portions.
I actually completed 2 activities. I read “How to become a better ally” and ask one of the questions in the lists to a friend.
The list of questions is a keeper, great ways to connect with others in a friendly non intrusive way.
I sent Kudos to teammates. She definitely deserve it. This recognition reminded me to be grateful for my co-workers.
I read the article on how to become a better ally, and took the time to really self reflect about my own unconscious biases. As someone who exists with a lot of social privilege, sometimes I forget how being intentional with the words I choose to use can be a small change for me, and a huge change in being included for someone else. I will continue to make those changes to ensure I am doing what I can to be a welcoming place for all my coworkers.
Helped contractors to understand how to do their job properly with safety measures.
Reached out to a friend and learned more about their point of view and what they are going through.
I sent some Kudos to colleagues. They definitely deserve it. Giving them some recognition reminded me to help others in similar ways and to be grateful for my teammates
Sent Kudos to colleagues who are celebrating their anniversaries at AECOM.
Sent Kudos to colleagues who worked together to collaborate and secure a audit pass
Upon reviewing the document titled “10 Ways to Become a Better Ally,” I am currently engaging in self-reflection to enhance the inclusivity of my language. Becoming a better ally involves taking small actions that can have a big impact on the well-being of others, broadening your own perspective, and uplifting communities.
I decided to give a dedicated collegue Kudos. I feel like giving reognition to a hard working collegue can help them see their potential and the impact they have had on others.
Building Connections
Discussion around role of carer in as I responded to a pre-work social media WhatApps which tapped some unexpected emotional depths.
Developed into opportunity to consider the support needs of people who are caring for family members.
My favorite base recipe from the AECOM Global Cookbook is the apple crumble that I modified quite a bit.
After reading 10 Ways to Become a Better Ally, I am taking the time to reflect on how I can make my language more inclusive.
Activity I did: Read how to become a better ally and share the next step you’ll take.
Thing that I learned: try to learn to become a better ally with these 10 ways
I read the tips of how to (become a better Ally) and i learned to Practice active listening by being focused.
In my social experience, to build a good interpersonal relationship, I think the most important thing is to find the orientation of life, clearly belong to the strengths and advantages, so as to help people in need.
I read the tips on mindful eating- I learned that being midful of what we put into our bodies is essential for happy health both physically and mentally.
We have been planning out what we will eat each week and prepping our breakfast and lunch in advance so we don’t just pick the easy takeout option when we are being lazy. We haven’t had takeaways in over a month now.
I did read “Eat Well with Mindful Eating” tips and starts to do a plan for grocery also 5 deed breaths before eating and it was helpful
饮食的控制在于自身的决心 只有真正的明白自己的不足 并且正视 才能去突破自己 加油
I read the tips on mindful eating, and had a quiet lunch with my partner. We ate free from distractions and really let ourselves savor the food and it felt more soothing and filling than our usual on-the-go quick lunches.
Heathy by Habit Plan- reducing the carbs I eat by half.
Meal planning required and a consciousness to everything I eat is a must!
Reading the tips on mindful eating and using the recipes.
I tried the- pick me up the overnight oats recipe. It was delicious.
I chose to read the tips on mindful eating. I would say planning and eating all your meals on time helps with ensuring that you make healthy decisions. Taking a packed lunch to work Today I will prepare my meals at home and assess my hunger before/throughout cooking. Meanwhile, I will replace junk snacks with healthy snacks.
I chose to read the tips on mindful eating. To add onto the tips, I would say planning and eating all your meals on time helps with ensuring that you make healthy decisions. Taking a packed lunch to work Today I will prepare my meals at home and assess my hunger before/throughout cooking. Meanwhile, I will replace junk snacks with healthy snacks.
Walking a trail. Clearing my mind.
Just a synopsis of the article “Make the Most of Mindful Eating”
Mindful eating is a practice that helps you maintain awareness of the food and drinks you consume, and it can help you lose or maintain a healthy weight. To be a more mindful eater, you simply observe and engage all of your senses as you shop for, cook, eat and serve food. Practicing mindful eating means eating slowly, without distractions, and acknowledging how the food tastes, its texture, and how it makes you feel while you’re eating your meal and after you finish your meal. Mindful eating has several health benefits, including better digestion, lower calorie consumption, more gratitude for food, less stress, and healthier food choices; it also reduces emotional eating, overeating, and other unhealthy eating habits.
Here are ten ways to practice mindful eating:
1. Start with a plan.
2. Stop and read.
3. Prepare your meals at home.
4. Schedule family meals.
5. Take some deep breaths.
6. Use a small plate.
7. Remove all distractions.
8. Assess your hunger.
9. Engage all of your senses as you eat.
10. Start a food journal.
By engaging in these practices, you can be more conscious of your eating cues and what causes your poor eating habits.
I read the tips on mindful eating. While I eat at home regularly and don’t do take out too much I need to watch the portions. We try to make the vegetables a larger portion.
I will strive to pause; adding the 5 deep breathes of reflection prior to eating.
Today, I read through the mindful eating tips. I thought they had some great ideas and I will be working on taking away all distractions while eating to focus on the food, hunger levels, and just enjoying the meal without any interruptions.
Simple thing…put my phone down when eating alone to let my mind just wander!
I chose to read the tips on mindful eating. To add onto the tips, I would say planning and eating all your meals on time helps with ensuring that you make healthy decisions. Taking a packed lunch to work with all my favourite healthy snacks makes sure I don’t crave the (often) unhealthy snacks that can be quickly bought. It’s good on the pocket too!
Thankful for the homecooked meal and nutritious food I am eating today.
Continue to pay attention to their own healthy diet, so that you can have a healthy body, try to choose a smaller bowl, so that you can minimize the intake of excessive calories
I strive to prepare my meals at home for a day out as well as choosing a plate or bowl
that is smaller.
Learned: 10 Ways to Practice Mindful Eating and its benefits.
Activity: Plan grocery shopping. Prepare meal at home and choose healthy and sustainable foods.
I read the tips on mindful eating. I’ve been wanting to do a distraction-free eating and to slowly consume the food because I am doing otherwise. If not distracted by looking at the phone or watching the television, I am concentrating on feeding my son. I also eat fast like I can finish a meal in 10-15 minutes and I am not enjoying that.
Having read this tip, I intend to start this distraction-free eating as soon as I get home.
I have learned from the activity about being mindful when I’m eating, to put down the phone and concentrate on what I’m eating; this includes reading labels and reading hunger cues.
Reflect on the items you’re buying – read labels and try to stay away from overly processed foods and consider shopping for sustainable foods such as lentils, beans, organic fruits and veggies and local seasonal fish.
Joined AECOM’s breakfast in the office this morning to enjoy a healthy meal and chat with some amazing people!
I will replace junk snacks with healthy snacks.
Today I will prepare my meals at home and assess my hunger before/throughout cooking. Sometimes it’s easy to snack while you cook, making your hard work cooking dinner redundant!
Today I will try to prepare your meals at home, use a small plane and avoild all distractions while eating.
Plan out dinner weekly, have meals as a family, remove all distractions (TV, phones, etc.), and eat from a small bowl.
I love the green beans recipe. I’ve made it with fresh green beans too. It’s an extra step to blanch the beans, but worth it for the extra nutrition and less exposure to harmful chemicals in the cans.
Read tips on mindful eating, will try to implement tips 7&8.
Eating less out can help control the calories
I tried this tip today – “Assess your hunger. Before you open the refrigerator or order food, ask yourself if you’re actually hungry. Consider substituting your snack for a glass of water, a walk or a good read.”.
Sometimes we just thirsty and think we are hungry. This tip will also help me increase my water intake. I’ve also added some stickers to my water bottle to encourage me to drink water 🙂
Be mindful when i’m eating and remove all distractions.
After reading the tips on mindful eating, I found that starting with a plan would be the most effective for me.
I will remove all distractions while I eat, engage all my senses and meal plan for healthier and affordable meals.
I read the tips and tried establishing a routin by eating at the same time everyday with my family at least once a day. I feel much better and organized with good health food.
Paying attention to what I eat and eating more slowly
I have not been eating mindfully. I am always in a rush. I will reflect on the food I eat going forward and take away distractions at meals.
I read the mindful eating tips. I’m usually pretty mindful when grocery shopping, but I am definitely guilty of eating on the go or eating while working. I could definitely benefit from just sitting and enjoying what I am eating while I am eating it instead of trying to multi-task.
Made a physical activity/exercise plan for today and read the tips on mindful eating.
Read information on mindful eating. Will pay attention to labels and watch for foods without preservatives or artificial ingredients.
I learned that mindful eating could lead to a more enjoyable eating experience. I always thought of it as a weight management technique and not a technique to improve my overall wellness – mind, body, spirit. The deep breathing technique was important as well.
i read the tips and they go hand in hand witch what i am practicing daily!
I reviewed mindful eating tips and learned the benefits of making and following a plan.
I read through the mindful eating habits. I had not considered journaling my eating habits until now, and I plan on trying this tactic.
Eating with no distractions!
I read the tips on mindful eating and learned that it takes up to 30 minutes for your brain to realize that your stomach is full and using a smaller plate can help you eat less.
Mindful Eating – Preparing our own meals is a healthier choice because we have more control over the ingredients. It can also lower our calorie intake without even realizing it.
Plan ahead and stick to your plan.
Read the tips on mindful eating. The keys to me were to stick to the grocery list, and not to shop when hungry. We try to eat at the same time(s). Not eating in front of the TV will take some practice. 🙂
I read the tips for mindful eating and learned that pausing to appreciate food that is prepared and keeping a journal of what foods I eat and how I feel afterwards can bring insight into the relationship between specific foods and my wellbeing.
I avoid grocery shopping without a list or when hungry.
I love making a couple jars of overnight oats Monday evening. They make for an easy grab-n-go breakfast perfect for those in-office workdays. I like to occasionally add a spoon full of peanut butter or half a banana (or other fruit) to add some variety.
I participated in the “Make the most of mindful eating”. I am developing a plan to eat at least 1 distraction-free meal a day. I learned some new healthy recipes. I especially want to make the fish tacos with chipotle cream.
My kids love to help out with the vegetable garden! Plenty of healthy vegetables are grown and taste way better than the store bought. We also planted a bunch of blueberry and raspberry bushes along the side fence this year. So much fun for the kids too!
Read mindful eating tips – I am good with eating at home, but not great with no distractions. Need to work on that.
I made the Apple Crumble since it is my favorite desert and it was delicious!
I learned I need to start meal planning for the week as well as not having distractions while I eat in order to fully indulge in the meal.
Reading labels before buying was something I implemented many years ago, it’s shocking how misleading food items could be and the marketing strategies to convince us it’s OK…
Never shop hungry. The results of your purchase will disappoint you.
Eating healthy is easy when you grow your own garden. Vegetables taste better when they are homegrown. The kids love the colorful peppers and tomatoes too.
In a busy house mindful eating is something we forget and it is crucial to relax and i do meditate so look forward to doing both eating and mindfulness together.
Read the tips on mindful eating. I have been mindlessly eating lately. It happens when I have a lot on my mind.
I chose mindful eating activity. Reading through the 10 items, a reminder that I do eat take out /fast food much too often and would like to begin focusing on planning meals to prepare at home more often. Distractions while I eat is a dominant behavior, turnoff TV.
Staying to the outer ring of the supermarket to avoid the most processed foods
Keeping a food journal helps me evaluate my eating habits and also keeps me honest about what I’m eating so I can’t go back and question why I’m not seeing weight changes.
Simple summer (yellow) squash recipie:
Cut up summer squash in 1/4″ slices.
Put a few glugs of olive oil in pan (cast iron if possible) and set to medium high heat.
Put squash in pan and coat squash with a generous amount of turmeric powder.
Add a pinch of salt and a dusting of smoked paprika. stir it up and do the same for the other side.
Put a lid on the pan and let cook for a few minutes on one side (check for nice caramelization then flip)
(can also put in broiler to add caramelization) when caramelization and tenderness seems right, it is ready to eat!
Goes well as a side to a spicy main course and adds a nice bright yellow splash of color to your plate.
Sounds delicious and easy! I love summer squash. Thank you for sharing.
I read the mindful eating tips and have incorporated some of these already but I will do even more now. This will include no distractions…no phones, no TV…only conversation and maybe some music to make it an even more enjoyable experience and more like a celebration! I will invite more friends, family to partake as great company makes the meal even more wonderful!
I did Mindful eating and Better Sleep.
I’ve started to Schedule family meals again to get back to a routine of eating at the same time each day.
For Better Sleep I learned that if I know my numbers and try to improve them, I should get a better sleep pattern. During the day I’ll track my steps and at night track my sleep. I’ll download the app and update.
I started that in another challenge, so I’ll continue. The app is new.
I read tips on mindful eating and will try one of the tips out, specifically assessing my hunger today. I typically like to snack throughout the day.
#8. Assess your hunger.
Often I think I am hungry but really I just need to drink water.. I have realized that if I make sure to hydrate regularly, and with meals, than I don’t eat so quickly or overeat to the point of feeling unwell.
mindful eating. Make sure to watch your portions.
Read tips on mindful eating, will try tip 4 and 7 with family for dinner.
smaller Plates Being aware of what I am Eating Turn off distractions to be more mindful.
I’ve been cooking most meals at home and only occasionally eat out. This has helped me get my weight back on track and also allowed me to try new recipes and practice cleaner eating. I have tried a modified version of the cook book’s butter chicken. Yummy!
Today’s mission eating healthy
This reading reenforced a habit that I have which is to focus on the fresh organic foods that are home cooked with minimal to zero salt, etc. Currently I have a very small 1pm lunch (berries of some sort or fruit) then a meal by 7pm that may have a few carbs but primarily veggies.
“Assess your hunger. Before you open the refrigerator or order food, ask yourself if you’re actually hungry. Consider substituting your snack for a glass of water, a walk or a good read.”
This is me 100% I tend to crave what I know is in the fridge and I cant stop thinking about it. So today I will walk straight the fridge and sit in my log cabin in the back garden for a quick read instead.
I will avoid distractions, slow down, and enjoy the food I have prepared.
I enjoy baking our own bread at home, it saves us a lot plus I know the ingredients and get to choose the healthy ones I can put in!
That looks divine! I enjoy baking too. Can you share the recipe?
To help control overeating, use a smaller plate and make sure half of the plate is covered with vegetables.
I encouraged my daughter to cook dinner tonight. It was so nice to have something that wasn’t part of my boring go to recipes. She prepared a health Poke bowl for us all with chicken and fresh veggies. I’m so grateful to not have to think of something, I don’t mind doing the washing up! 🙂
Today’s mission eating healthy cooked chicken meal (Chicken Tagine)
Definitely Stop and read to check items i’m buying – read labels and avoid overly processed and sweetened foods.
I will start the mindful eating. Every time I feel to open fridge, I will assess my hungry before opening it.
Recently,i started a very meaningful campaign,That is to start my weight loss plan,i know it need to exercise and diet combined with each other.It an be divided into aerobic exercise and anaerobic exercise.I bought a hula hoop at my home and exercise at least half an hour every day.I insist on eating high-quality protein and fiberr every day, and hope to have a different harvest in this summer.fighting~
Use smaller plates and cook more at home
cook move healthy food at home and not eat out as much.
i will avoid distraction and concentrate on the flavours of my home meals.
The habit of damping all junk food and unnecessary items in cart while shopping and giving thought about am I actually hungry? before takin out something to eat from fridge I really need to control and I think its really necessary to understand what food I am taking and how it may affect my health, I am definitely going to change these habits in my day to day life…
The tips really resonated with me-especially where they spoke about the world being so fast paced and so busy that it seems easier to just order takeout. With work being so busy, I definitely find myself thinking that it is often easier to order takeout instead of cooking, but I have learned that cooking is a major stress reliever for myself and it’s given me back some of my normalcy from my day.
I tried some of the tips on mindful eating. We prepare most of our foods already, including some minor foraging and growing a garden. I like that. For example, we made some rhubarb jam from a plant my new wife and I started as a seed during our first year of marriage. When I eat it, I remember moments of garden work, patiently waiting through the winter to see if it survived, and the pleasure in seeing it thrive. While the jam needs a bit of work, it is an opportunity for my wife and I to work together on one of our mutual hobbies. I am also teaching her to cook (I am a former chef) and keep reminding her to pay attention to the food as she cooks. Season and taste often! One thing we need to work on is removing all distractions while we eat.
What has resonated strongly with me is the #7 guideline from the Ways of Mindful Eating, which suggests: Removing all distractions. As it has been my habit to binge-watch from my phone every time I eat. I’ll try starting today to focus and enjoy my meals.
Schedule family meals – this one is so important.
I try and be home to eat dinner with my family every night that I can. Tonight is home-made bean nachos, which my kids love! We eat at the table with no phones, TV, or other distractions allowed. It’s my favourite time of day
高蛋白 低碳水是我在饮食方面的宗旨。当然长期的控制食欲也会导致身体的反弹 因此我们要在一段时间后去大快朵颐一餐，这样才能保证身体的平衡。这样才能让我们在减脂路上一帆风顺。
As per my own assessment regarding food and diet there is one thing I must take in my daily life is fruit, I observed if I avoid fruits my body respond, the energy level reduce and my digestion system got disturbed so I always add fruits in my daily life routine to keep my body full of energy and to work smoothly and properly. I must advice to everyone to add fruits in their daily life.
Tips on ‘mindful eating’ – Assessing self-hunger.
When I evaluate my own perception of my appetite, I realize that a healthy and balanced strategy is necessary. I will pay attention to my body’s demands and make an effort to feed myself properly. I am mindful of my eating habits and make choices that promote overall well-being.