Find a mentor to help you improve an area of your life. During your time together, ask questions, actively listen and stay engaged. Learning from a mentor can lead to a better quality of life and more empathy — and help you grow personally and professionally. It can also improve your mental health and help you build confidence and self-awareness.
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Make reading a family affair by identifying books each quarter that your family can read together. Reading stories with your children supports their brain development, word recognition and language skills. Reading with your family can also help you build stronger connections by enhancing your communication skills and empathy. Discover new books in the WellBeingAtAECOM.com Resource Center, by visiting your local bookstore or searching goodreads.
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Write down every thought or to-do currently on your mind. Then, grab your planner or a notepad to create a plan for tackling each task. Writing down thoughts that take up real estate in your brain helps to reduce distractions so you can focus on present tasks and be more productive. It also improves your emotional well-being by alleviating feelings of stress, anxiety and depression.
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Chat over coffee or tea to get to know one of your coworkers on a more personal level. Talk about non-work-related topics such as a hobby or passion of theirs or their favorite vacation destination.
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Start your day with the 4-7-8 breathing technique. Sit up straight and release all air in your lungs through your mouth. Inhale through your nose for 4 seconds, hold air in your lungs for 7 seconds and make a whoosh sound while exhaling for 8 seconds. Repeat this cycle 3 more times. Learn about other relaxation techniques you can use to reduce stress here.
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Declutter your email inbox by taking 30 seconds to scan your personal inbox and unsubscribe from any emails you no longer want to receive. Removing digital clutter means a more organized inbox and less content for your brain to digest. It also removes temptation to spend money on make unnecessary purchases.
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Close your eyes and recall an event that has a special meaning to you. It can be a milestone you achieved, a personal event or celebration or something you experienced with a loved one.
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Improve your physical well-being by taking a 5-minute jump rope break. If you don’t have a jump rope, just do the action without the rope for the same health benefits. Discover more ways to integrate activity into your daily routine with this resource.
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Decorate a large jar or container, label it “Charity Jar” and place it on display in your home. Encourage your roommates, family members and other visitors to fill it with loose change or to designate a portion of their allowance/earnings to it each month. When the jar is full, donate the money to an agreed-upon charity. Charitable giving has a positive impact on the giver and recipient by enhancing connection, feelings of gratitude, happiness and a sense of purpose.
Make appointments for yourself and any family members due for a health screening. Health screenings save lives by helping identify diseases and health conditions early, when opportunities for treatment are better. In some cases, screenings can even prevent serious health conditions from developing. Learn more about the questions and documents you’ll need to prepare for your health checkup.
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