Visit a local park or arboretum to practice self-care or for a social outing with loved ones. For extra impact, leave your phone at home or in the car. By connecting with nature, you can reduce your heart rate, blood pressure and stress levels and enhance your happiness and mood. Explore many more ways to connect with nature here.
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Revisit your bucket list and cross off the items you’ve completed, and add activities that are more meaningful to you now. If you’re just getting started, jot down the activities that come to mind that you want to complete before your demise – making them as broad or specific as you like. Creating lists helps you clarify your thoughts and increase your sense of control. Crossing items off your list can also give you a sense of accomplishment.
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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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