Someone who has inspired me in my well-being is my Aunt that just passed at the age of 96. She lived a healthy life, was active and social, and after I visited her for the last time, I realized I needed to make changes for a healthier me.
Wherever you are today in your wellbeing status, make a small change daily that will improve your tomorrow. For me, I started to run again. Starting with half a mile and adding distance daily. Now I get to see the sunrise every morning. Find your small change, own it, do it!

I’m focusing on my well-being by spending each weekend on the hiking trails in Hong Kong. I find the time spent on the trails gives me time for personal reflection and enables me to recharge for the week ahead, all while enjoying the fantastic scenery!

DO WHAT CAN’T BE DONE –
Impossible is just big word thrown around by small man who find it easier to live in the world they’ve been given than to explore the power they have to change it .Impossible is not fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is temporary. Impossible is nothing.

To stay close, when living far AWAY.
To call the loved ones as a part of my DAY.
To share the good and the bad.
So, we grow together and not apart.

If at the end of the month you have any salary left, move it to a savings account. You’ll be less inclined to spend it & it soons add up to pay for a treat or something you need.

Prioritise yourself. Make time in the diary to have ‘you time’. Google Maps can often show you places of interest or parks near you – have a search you might find a new place to explore!

Over the past seven years, I have embarked on a fitness journey to enhance my overall health, encompassing both strength building and weight loss. During this time, I became part of an extraordinary community called My Peak Challenge. This global movement is committed to empowering its members with knowledge and inspiration, guiding them toward healthier, happier, and more balanced lives, all while raising funds to make a positive impact on the world. It’s a journey where we help ourselves by helping others.

Every September, we come together for a special Step Challenge, a month dedicated to raising awareness and funds for Blood Cancer. Our collective ambition is to amass enough steps as an organization to symbolically reach the moon. In my personal journey this month, I’ve logged an impressive nearly 218,000 steps, equivalent to almost 11,000 steps each day, covering over 98 miles.

While our focus in September centers around this important cause, our commitment extends throughout the year. We stand together, supporting one another and various causes such as Oceans Conservancy, One Tree Planted, Feed America, and the UK-based Marie Curie. My Peak Challenge has not only transformed my health but also enriched my life with a sense of purpose and a community of like-minded individuals dedicated to making the world a better place.

The biggest lesson I have learned is the importance of consistent movement. It doesn’t have to far; it doesn’t have to be heavy; it doesn’t have be long – just be consistent with a weekly and daily plan to keep your body moving. Your future self will thank you!

Don’t devalue yourself. Don’t let others treat you like a doormat. Because you are much better and greater than what you think about yourself. Treat yourself with respect. Acknowledge your awesomeness. When you build boundaries, others will have to follow them.

They know how to feel life, not think about it

Conscious people know that the best decisions are made not by the mind but by the heart. The mind is limited. Although it tries to take control of all our life, there are secret tendencies, elusive connections, and much more that it can’t manage.

The intuition going from the heart is truly sensitive — it is what we need to trust. If you practice these intuitive skills, someday you will notice that you are not just mindlessly going with the flow of events but live every single day of your life with joy and pleasure.

don’t drink any juice’s or water while you having your meals

Eating Schedule and drink after 30 mints after the food
Eating six mini small meals a day instead of three larger meals per a day is the effective plan to me to loss my Weight strategy.
this works with many people because it helps to control your hunger.

for this you need to do meal planning and try to stick to a structured eating schedule.

If you want to lose weight, try eating six times ( mini meals) every two hours, you’ll feel full and this will help you to control your blood sugar as well.

for that you need to plan your meal per day because the meals you will have is small not large you need to be full.
also i notice not to drink water with the meals this is the bad things we do , why we need to drink water or soft drinks along of our meals , what’s change on me that i drink water or juices after my meal by 30 mint.

i encourage every one to start the change and stop drinking while you have your meal.

Be curious.

Prioritize Annual Health Checkups. We tend to take things lightly, but I think sparing a couple of hours once a year helps our body and a lot of things can be prevented before they become a concern.

Well Being for me is love for yourself.
Love for your body, love for your peace and love for your work. An improve social life with balance timeline can make you a well being person.

SUCCESS –
See your goal
Understand the Obstacle
Create a + mental picture
Clear your mind of self doubt
Embrace the Challenge
Stay on track
Show the world you can do it

Okay so forts of all, yes that is me in a posh suit. It is very rare but it does happen occasionally!!
The special occasion that warranted the wearing of a 3 piece suit?
Team Building Exercise
We should never underestimate the gains that can be made from Team Building events. Whether that’s at an official event (where they force you to wear suits!!) or just a quick bite to eat with colleagues after work.
They can help bring up any issues that colleagues may not feel comfortable talking about in the office or help a new member of staff by introducing them to the whole team in a more relaxed environment.
I have found them invaluable over the years and would encourage everyone to try and organise at least one a month, formal wear optional!!

United States

Jenniffer Gabriele

Dapper or casual – you are a team player through and through. Thanks for sharing.

United Kingdom

Simon Holliday

*first

Gyms can be intimidating, yet exercise builds confidence. Make it enjoyable. Start slow, recognize achievements and appreciate the feeling of wellbeing after each workout!

As much we are travelling as more, we are fascinated by our planet! The photo shared is not from another planet – it is from Tabuk Region in Saudi Arabia – NEOM Project. When I found myself in this area first time, I had surrealistic feeling like if I am in sky – mixed feeling of excitement and happiness was feeding my heart and soul. Just want to share this photo with my All AECOM Colleagues over the world to enjoy it.

United States

Jenniffer Gabriele

Thank you for sharing. What an awe-filled experience it must be to actually be there.

Saudi Arabia

Jahan Mirzayeva

Yes, Dear Jenniffer I discovered a New World for myself, and experience is just amazing!

I am working in Saudi Arabia – NEOM project for more than a year now. The beauty of the mountains and the serenity of the places I am surrounded show how blessed we are by nature. When I look at those huge magnific rocks and mountains around, I see the history beyond them and feel responsibility to preserve and pass this beauty to the future generation. Together with the project staff, we often go to different parts of nature and carry out cleanup work around. This really warms our souls and gave hope for a tide planet.

Laugh and Enjoy
Don’t take life too seriously. Those who smile and try to keep themselves happy experience better quality of life! Children laugh 200 times a day while adults laugh 15 times a day!!!

I’m focusing on my well-being and having the option to choose to work remotely has significantly increased my physical and mental well-being over the past year.
I can walk my children to school combining physical activity and complicity with the children in the morning ( they really like having time to do this) and during my lunch break I can go to my favorite gym

United States

Jenniffer Gabriele

Fantastic. It’s amazing how enjoyable walking or driving kids to school can be. I learn so much about their day, friends, etc. Great well-being moments for sure – when they’re ready on time of course. 🙂

Action For Happiness is a website with lots of mental health resources (including an app, free online talks, free online coaching and local groups) https://actionforhappiness.org/

I never thought a simple promise made by me to myself would yield such great results. I started to focus on my physical well-being couple of months back and got a biproduct of mental well-being along with it. Yoga/ exercise along with a good and healthy eating pattern has really helped me to be more active and energetic in my day-to-day life. Getting up early and starting your day with yoga session/ exercise kicks start your day in a positive note. So, please take out some-time for your mental and physical well-being. Follow a routine exercise pattern and eat healthy. Yoga and Meditation would not only keep your mental peace intact but also help you to be physically fit. This also helps you to perform better professionally as you are more disciplined and focused! A quick walk into the woods or a weekend getaway also helps to rejuvenate, so go ahead and make a promise to yourself! All the best.

H R

India

Himanshu Rai

Keep going

United States

Jenniffer Gabriele

Physical activity has so many benefits, looking better just one of them. But the mental health benefits from physical activity are astounding. So glad you found that for yourself.

United States

Jenniffer Gabriele

Inspiring.

A big smile upon seeing your colleague and team members gives a perfect starter and mood booster for the day.

I’m focusing on my well-being by implementing a more consistent water intake.
As a new mom water has become my new best friend; I need to since I am breastfeeding and that helps my constant supply for my needy baby boy.
Water during pregnancy was not easy for me to drink since I spent majority of the time with morning sickness and water was the last thing I wanted to drink.
As things started to get better, I started to eat my water frozen fruits and salads with lots of lemon were my go-tos.
After my baby was born, I fell in love with ice water. Now 6 months later I don’t leave my house without my water bottle. I always heard water was good for you, but I never paid too much attention until I couldn’t have it. Now my mind is much clearer, I sleep better and my overall lifestyle has improved over 💯.
No one knows what they have until it gets taken away. Me in the other hand I learned to appreciate it every single drop of such simple but wonderful liquid.

The best guidance for health is eat right, sleep well and exercise. Here’s a simple way to start. 3x for 30 min per week, 1 cardio day, 1 strength day and 1 flexibility day! You will be on your way!

One AECOM resource I’m using to prioritize my well-being is Freedom to Grow. I am a school governor and I enjoy being part of a system which helps children to grow and flourish. Being a governor, I have access to leadership training which includes considering strategy, governance and oversight.
I can use freedom to grow to give me time to go into school and undertake monitoring visits. I can also be available for the brilliant school events like the jubilee party they had in the summer of 2022. The school recently had an Ofsted Inspection and I have been able to be flexible to be available for the school as the governors are also inspected to test the resilience of the governance. I am grateful for this flexibility from work. I am also able to bring my expertise of delivery into the school.

After my Summer holidays I decided to focus on my Physical Well-Being in the new School year. The first thing I did was joining a gym closed to where I live. So far I have gone 2 / 3 days per week. and I intend to keep this routine going forward.

Someone who has inspired me in my well-being is Steven Bartlett. I follow him on LinkedIn and he posts so many good visual reminders that help me with my mental health. He has an amazing pod cast which I recommend everyone to have a listen to. He speaks to so many varied, different and amazing people and covers a large range of topics. I love this picture (by Quoted Visually) that he posted a few weeks ago that reminds me that my best will look different each day, and that’s ok.

A L

United Kingdom

Anna Lavender

thank you for recommending this Emily!

United States

Jenniffer Gabriele

Thank you for mentioning a resource, Steven Bartlett, on LinkedIn.

A G

United Kingdom

Alistair Giffen

Great tip

Encouragement It changes negative atmospheres, increases positive outcomes and helps people grow! Like a marathon nothing helps you cross the line like those cheering you on saying YOU CAN DO IT!

Most bad days are about wrong information on a wrong day. Communicate about your day as much as possible. This will also give us a chance to hear ourselves out aloud.

Discover your destress channel – Every individual’s starting point is miles apart and the baggage they have to carry weighs differently from any other individual. I tell this to myself and my husband every time life threw a couple of lemons at us. Sometimes at a well-paced speed and sometimes all at once. And these lemons are inevitable right? From reaching a foreign land during COVID lockdown, not having a chance to meet my husband for 3 years, being admitted in the emergency while my family was thousands of miles apart, going homeless for a week after a fire incident by vandalizers to being mugged and physically assaulted by a thief. All through this I chose my destress channel. I love to go for small runs, I set mini goals and run before my day starts. It gives me a sense of achievement right in the start of the day, a chance to detach myself from domestic chaos, and refresh my convoluted thought process with a breath of fresh air. I acknowledge that I might not be able to run all my life. But upon reflecting, I can find strength from how I managed to jog an average of 75kms to 80 kms even on the worst of the months, had fresh thoughts on hard hitting days and a sense of achievement for where I started from where. This will again revive my strength to discover my destress channel, to set my own goals, feel good about my journey and baggage.

Every individual’s starting point are miles apart and the baggage they have to carry weighs differently from any other individual. I tell this to myself and my partner every time we feel the heat from any kind of stress.

Remember FAIL means First Attempt At Learning. Making mistakes and failing is actually a good thing. If you’re not failing, you’re not learning. So make mistakes as without them you can’t succeed.

Take a break in the work day to do something completely unrelated to your work tasks. Our office pool table makes for a great midday breather!

To help maintain fitness and physical well-being set yourself small activity targets, like completing a Park Run or Charity Cycle. Set them in the future to keep you focused and motivated.

Walking my dog is my mindfulness time each day. I can explore nature with him and notice the world around us. It helps me reconnect with myself, with him and the world around me 🙂

Something new I’m doing for my well-being is a christmas cake off. After being involved in a major road accident earlier in the year I got some moderate concussion. This has brought back my chronic migraines. These migraines are often triggered by foods and as a result I have had to eliminate over 14 food groups including chocolate, orange, pork, lamb and cheese. As none of my family like fruit cake we usually opt for a big chocolate cake. I was feeling rather down about my new diet and realised that I wouldn’t be able to partake in most christmas treats. To navigate this I have begun a christmas cake off. Each week a bake a batch of cupcakes and we rank them 1 to 10. the top three will go head to head to decide a migraine friendly dessert everyone can enjoy. i have loved the excuse to spend time baking on a weekend, and love how passionate the family are getting over their favorite flavours so far. This is an example of how I am having to rapidly adapt events and life to my health conditions and make it a fun experience rather than something I feel stressed towards.

You can make small, incremental changes that will make a big difference in your life!

Plant a garden (or in pots if you don’t have a yard) to grow and cook your own food. It saves money, tastes better and you get enjoyment out of watching it grow and harvesting your own food.

Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in every one’s diet. Avoid sugary drinks!

When buying something simply “because it’s on sale”: remember, it’s 100% off 100% of the time if you don’t buy it.

Last year, after health struggles, a family loss, and a job loss within the span of a couple of months, I took time to consider my personal values and acknowledge the need to let go of many things, including the material. This can be especially difficult for people with many sentimental items in particular or those with a scarcity mindset.

Since then, I’ve made it a point to evaluate my current season of life and ask myself “are the items in my home currently serving a purpose for that season?” I often consider what is “cluttering” my life at this time and whether it should be stored for use within the next couple of months or simply given a new life for someone else.

Freeing up physical space has an immense impact on my mental health. Finding multiple uses or considering the longevity of an item before I buy it has impacted my financial well-being and reduced impact on the planet. Finally, with less focus on the “things” I do or do not have, having a minimalist mindset has freed up my time and headspace for the people that matter most to me.

The greatest prison people live in is the fear of what other people think. Don’t bother… Be yourself.

The greatest prison people live in is the fear of what other people think.

Someone who has inspired me in my well-being is my 8-year-old son. He does every sport that comes to mind. He keeps me active and inspires me to exercise more and spend quality time with him (Yes, it gets tiring at some times :-p )
Exercise is one of the best ways to get your boost of good hormones. And doing it while spending time with your children and family is a win-win!

“Discipline is the ability to do hard stuff that you don’t want to do, for benefits way down the line.” Ryan Holiday

Focus on the step in front of you, not on the whole staircase.

something my old school teacher once told me use the mindset of I can and I will should instead of I cant and I wont.

Binge eating a big meal to “avoid being hungry later” is counter-productive. Try have a bag of snacks at your desk to eat smaller meals, more regularly

Every weekend I focus on my wellbeing by taking a walk, going for a hike, visiting a plant nursery or shopping at a farmers’ market. This boosts my physical, mental and emotional wellbeing, plus at my last hike I spotted some zebras!

R D

South Africa

Ross Dold

I like that you added a market. It doesn’t have to be a 2hr drive into nature. Just go somewhere fresh!

South Africa

Naledi Ramorobi

I’m fortunate to have all these things within a 5km radius from my house, if you search hard enough in your local area there’s bound to be hidden gems waiting to be discovered.

Journaling has been proven to improve mental health, emotional intelligence and stimulate creativity. Take a few minutes a day to journal what’s on your mind, e.g. gratitude, ideas, etc.

You don’t only need to drink water, you can eat it! Enjoy high water content fruits and veggies such as watermelon & cucumber.

South Africa

Naledi Ramorobi

Great tip! This motivates me to grab my tangerine.

Stay focused with me on Forest and turn our time into trees. Enter 5HDPD36SG to get a friendship reward of 500 coins. https://forestapp.cc/download/en

Reconnect today. It is a privilege to grow old, so take each day as an opportunity to reconnect. Reconnect with yourself, with nature and with others. If you are missing a friend or a family member then tell them. Pick up your phone and call someone who’s voice you haven’t heard in a long time. Tell the people you love that you love them. Write down 10 reasons you love yourself. Listen to the stories that people have and be grateful that they decided to make more stories with you. You DESERVE love and happiness. Take each day as comes. Its okay to have good days and bad days. Its okay to do nothing and do it all. Its okay to laugh, smile, be loud, be quiet, cry, scream. Feel every emotion that runs through you. Just let go. Just be you. Its okay to cringe at your high school emo phase and laugh at your younger misdeeds. Its okay to make mistakes and amazing to make victories! Just reconnect and live.

5 Things to remember today:
1. you are Valuable
2. You are Enough
3. You Have a Voice
4. You are Seen
5. You are capable

Getting into nature has been a great help for my wellbeing. Being able to sit among the flowers, hear the birds chirping in the trees and feel the grass under your feet is a great way of lifting your mood.

Whether it be going for a walk in a park, sitting on a swing or just relaxing with a 10 minute break in your garden, getting outside can do wonders for your mental health.

Talk to yourself like someone you love!

Australia

Dominik Wegrecki

Great Jordan Peterson advice!

Burnt Toast Theory:
have you ever burnt your toast in the morning and had to remake it? Or misplaced your keys and have to spend time looking for them? Or you just can’t seem to get out of the door on time and everything seems against you? Maybe thats jsut forgetfulness or maybe its fate. You may have burnt your toast but remaking stopped you getting into a car accident or stopped another disaaster occuring. Sometimes that additional time is there for a reason. The universe is protecting you. You can’t cook toast faster with panic so when your toast burns remember sometimes its for a reason, so take the time to remake it and enjoy it knowing that the universe has plans.

Animals are emotional support companions for a reason. They offer so many benefits such as calming anxiety, stabilising emotions, sensing oncoming trauma, stimulating the production of dopamine (the “happy” hormone!) and simply providing unconditional love. If you’re able, share your life with a pet, as they uplift the overall feeling of a home, regardless of whether you live alone or with a big family. I couldn’t imagine my house without a dog in it!

R M

South Africa

Retang Maphothoma

Well said and above all loyalty is one of the most virtuous traits.

South Africa

Naledi Ramorobi

Such cute babies!

A L

United Kingdom

Anna Lavender

Love this! I have borrowed a dog twice a week since lockdown and instantly it has lifted my moods and gave me a more calming perspective on life! Thank you for sharing

M j

India

Mary john

Pets are stress busters.

E M

United Kingdom

Emily Mellor

I have just welcomed a new pup into my family home for these exact reasons 🙂

South Africa

Corne Muller

ah the friends that keep us young!

A M

South Africa

Anthony Mader

Great post Ross. The link below speaks to your post and is a great initiative by Tuks: https://www.iol.co.za/pretoria-news/news/four-legged-friends-at-university-of-pretoria-to-put-smiles-on-faces-of-students-a8899277-d15b-4d0a-8756-088367f0b021

G T

South Africa

Graeme Thorne

Dogs, always keeping us healthy by making us get off the couch to throw a ball and be outside with them 🙂

L L

South Africa

Liliana Lopez-Ortiz

awww! nothing like a pup next to you to make you feel better!

Enjoy at least 2-3 vegetarian meals a week (if not your usual diet). It is good for your body and good for the Earth

South Africa

Naledi Ramorobi

A trick I use to achieve this is placing fruits and vegetables where I can see them all the time. This way I’m subconsciously ‘influenced’ to include them in my meals.

R D

South Africa

Ross Dold

Nice, Naledi – don’t just hide them in the “draw of best intentions” at the bottom of the fridge!

If you feel like you are stuck in your career or life in general, Believe in yourself & keep going. Your chance will come eventually.

Saudi Arabia

Jahan Mirzayeva

Absolutely!

“WELL BEING SUPERPOWERS” refers to “WORK LIFE BALANCE”

Being able to plan and prioritize tasks, ensuring that you allocate enough time for work responsibilities as well as personal pursuits, such as spending time with family, engaging in hobbies, or pursuing personal goals is very important!

D A

United States

Dana Arneson

Great tip and beautiful photo!

A L

United Kingdom

Anna Lavender

this photo has boosted my wellbeing!

United States

Jenniffer Gabriele

Thank you for sharing that beautiful moment.

Waking up every morning to work, we all aim to be productive even though we are not as productive sometimes.
Our well-being is the contributing factor to the level of our productivity. If our health strikes, there is no way one can be productive at work since physical wellness start with a healthy lifestyle and small walks to brainstorm.

Personally, taking a stroll every single day and exercising twice a week helps me improve my brain health, manage weight, and improve my ability to do everyday activities.

Whether you’re working on an intricate design at AECOM or preparing for a crucial meeting, the right tune can make all the difference.

Working hard and staying focused on the final goal is easy when good music is playing in the background.
Music can fuel one’s energy to finish work by staying focused. Music boosts your motivation as it is therapeutic and helps with stress.

However, it’s essential to ensure that music doesn’t become a distraction. Some tasks might require absolute silence!

R D

South Africa

Ross Dold

Weirdly, electronic dance music has been proven to stimulate the same “concentration” responses in the brain as classical music. So, if you can handle it, get jamming at your desk!

k s

South Africa

karabo senooe

I love working while playing music in the background.

B R

South Africa

Bridget Ranamane

I like working with my music on, very therapeutic.

United States

Jenniffer Gabriele

I love working with music in the background. YouTube has great “concentration/deep focus” music.

Gratitude helps us focus on the positive aspects of our lives and inspires kindness and generosity, which strengthens relationships and sense of community.

One way I’m helping others focus on their well-being is by making sure that team members who are under the pump on a project take the time to have a proper lunch and get away from their desks. Sometimes you have to drag them out – but it works! Especially if you offer Irish potato chips (Tayto) to sweeten the deal.

United States

Jenniffer Gabriele

Thank you for sharing this nice team well-being moment. Now, onto finding some Tayto’s in the US.

G S

United Kingdom

Gehan Sri-Pathmanathan

But think of the carbon footprint of the crisps!!! Or are the ‘fried under license’?