Strategies for Success in Everyday Life
What are Success Strategies?Success strategies are plans that guide your personal growth in achieving what you want. They are designed to achieve what you’re aiming for, are hoping to change in your everyday life, or what you hope to accomplish in the future. Self-assessment is critical when choosing the strategies that will be most effective. Remember, you’re the author of your own story and can choose at any moment to flip the page, end the chapter, or even start the next book in your series!So how do you go about getting started? You might start by listing one to three items you want to change in your life. In other words, picture a vision for your future, and try to describe it. If you don’t have an immediate answer, that’s fine. This is now your starting point. Perhaps to get inspired, you can read some famous quotes on success to get those brain juices flowing!The Definition of SuccessSo, what exactly is the definition of success? What does it mean to succeed? Simply desiring to be successful is not enough. It’s not what you want, necessarily, but what concrete steps you take in order to get where you’re going. Strategies are hard to make unless you know what the word means to you. You need to know what you’re aiming for! You need to be crystal clear about what you want from your life, and you need to focus to get started.Now think about what you need to do in the next ten years, five years, two years, one year, six months, today, and right now to achieve that successful life.Academic success strategies at schoolPublic and private schools do a service for their students by teaching them simple lessons they can retain and replicate later in life. They may seem pointless to the students at the time, but the learning process offers value that can pay dividends later on. Punctuality is important(Westend61 / Getty)For example, being punctual in school is preparing you to join others and show up in your everyday life, whether in a personal or professional context. When you arrive on time, you show respect for everyone else in the group. You might not have known it while you were in school, but your future job will expect this of you. What if you end up working for yourself? You’ll also need to commit to your work week in your own way - after all, no one will be looking over your shoulder, giving you a performance review or expecting you to punch in. Whether or not punctuality looks like a regular 9-to-5 or something all your own, creating a successful future depends on an internal motivation. Little steps lead to great progressSchool is where a person learns the value of deadlines and putting in work to achieve a larger goal. Getting behind on your course work in school can lead to a certain level of procrastination that ends up popping up over and over. Lessons in life tend to build on each other over time. For example, you must learn the alphabet before you can make sense of words before you could ever be expected to read and understand sentences. Submitting assignments that build on each other allows us to learn complex concepts and apply big ideas to our lives. Meeting work-in-progress deadlines requires us to plan ahead regarding how we are going to meet some final goal. In these cases, it doesn’t matter what the topic or task is, it’s the exercise of completing it and following your teacher or supervisor’s direction that matters most. Additional ways of achieving academic successTake handwritten notes for a stronger memory(Getty)There are so many options for taking notes today that handwriting has nearly become a lost art. While you can take notes by recording a lecture, transcribing voice-to-text or relying on someone else’s slides as notes, these shortcuts are cutting you short!Proper note-taking, whether writing notes by hand or on your laptop, helps your brain process the information and you learn more than if you type notes on your laptop.Ripple effect of waking up earlierA well-rounded strategy for a more productive life may include waking up earlier. It can be one of the best services you can do for yourself. Many people feel that this is the quickest way to find more productive time to add to your day. Waking up earlier to prepare your body and mind has a ripple effect on the rest of your day. For example, doing a 45 minute early morning yoga class can fuel energy and positive mental health benefits that last much longer than the session. Stretch it outYou don’t have to do yoga to succeed, but even stretching or taking in a short 10-20 minute walk or jog can make a difference to your energy, attitude, and attention span. Stretching also gets your appetite started in the best way possible, and with the added energy, you’ll be more likely to actually eat a healthier breakfast. With added nutrition comes both mental and physical health benefits, including supporting brain, heart, and gut health. You know what they say: healthy body, healthy mind!Prioritizing a healthy sleep schedule(Getty)Just because you’re waking up earlier doesn’t mean you need to skimp on your sleep health and wellness. Your sleep health sets the tone for the rest of your life. What’s more, important and complex brain processes that are basically like your brain digesting information occur as you sleep. Quality academic prowess requires quality sleep. Reminder: Set a consistent bedtime reminder on your smartphone (make it the same each day, even on weekends)Remove screens: When it tells you to get ready for bed, put the screens awayRoutine: Connect with a bedtime routine that includes brushing your teeth, washing your face, and changing clothes to prepare your body and mind for sleepFinding the right success strategy for your situationTo focus on what you want, it can come down to asking yourself a few important questions:What will you look back on one day and say, “I should have done that.”What do you keep telling people you are going to do?If anything was possible, what would you do next? What’s stopping you from achieving your goals?Are you ready to work hard and stay focused? Who can help support you?Many of these prompts are based on the SMART goals method. Example situationsSaving money Saving money isn’t something that happens overnight. Strategies to achieve your money-saving goals can include:Making small but frequent deposits over a long amount of time so you barely notice the difference. If you can set up automatic withdrawal and deposit after each payday, that is ideal. Remembering no amount is too small because of compound interest. Every dollar counts when it comes to compounding, meaning the more money you deposit, the more profit you make. Keeping this money somewhere that will continue to make money. Spend the time to talk to a financial advisor who’s really just a teacher who teaches about making money.Improving communication with your spouse(Getty)If you’re constantly fighting or arguing or just disagreeing with your spouse or live-in partner, you may have heard you need to work on your communication skills. The best strategy for success utilizes the mentality that you will get better with practice. Better communication is achieved through practice, and practice may not be perfect but it will lead to perfection. Practice taking a full breath before answering a question.Practice listening without thinking about your response or rebuttal.Practice speaking with a clear message which includes more “I” statements and feeling words.Think about any support you want before asking for help. Provide examples.Getting a dream jobTo find a better job, you must be willing to stay focused and do the hard work! Here are the best strategies for success in getting your dream job:Start small and stay focusedMost achievements will not occur overnight. Think back to those strategies you learned in school. Little lessons and tasks can lead to big accomplishments! For example, if you want to do a job that requires physical activity, don’t wait until you apply for the job, hoping you’ll increase your fitness levels after. Be ready for what life brings. If you want to be a writer one day, start a blog, start writing for local outlets, start following your favorite writers, reading more books, etc. Every situation will have ways for you to prepare. General ways to prepare for that dream job:Keep your resume updatedRewrite a new cover letter for each positionPractice the skills of the job Know how to dress the part or look the part of someone who already works thereKnow who works at the company Understand why this job is your dream and what’s at stake if you cannot get it or keep itAdopt the schedule of the dream jobTalk to people in that industry Network on social media with people in the industry and recruitersTake free or low-cost courses to enhance your competitive advantagePractice patience for when the job comes (you may need to hold out)Keep a job or use savings to fund your time before dream job opens upUse discipline because motivation fadesCommunicate your goals to friends and familyFinal thoughtsSuccess is defined by what you want out of life. Someone else’s goals do not need to be your goals. Whatever you want and whatever looks like success to you, go for it with everything you’ve got.
How Do SMART Goals Help With Weight Loss?
What are SMART goals?SMART goals are considered the smarter way to set goals! They help you narrow down what’s really meaningful to you, and what it will take to make your dreams achievable.A SMART goal takes into account your personal capacity and capability to succeed. This helps you determine, keep track of, and remove any barriers preventing success. It also encourages you to take stock of all the resources you have to make your goal attainable, and what may be missing. Taking a little time to refine what, exactly, your objective is and what’s needed for success is only part of SMART goal setting, though. Let’s dive a bit deeper.The concept of SMART goals was first developed in the 1980s by George T. Doran. His plan focused on improving business project management, but his strategy can be applied to any context where you’re setting goals. Yes, even weight loss goals. Using SMART goal setting can help change your thinking about what’s possible in your life. With this strategic way of goal setting, you’re opening a new world of opportunities. This means if you’ve set health or weight loss goals in the past that didn’t work, you can stop blaming yourself. You can also rest assured knowing that after this article you’ll be better equipped to plan a new path and begin again.This article will provide everything you need to know to set smart goals for weight loss. You’ll discover what a smart goal is, how to set smart goals, and see examples of how to apply the smart goal method to help you achieve your health or weight loss goals.First, here’s what SMART goals are, defined.Specific goals Goals that are simple, sensible, significant.Measurable goalsGoals that are meaningful, motivating.Achievable goalsGoals that are agreed upon/agreeable, attainable.Relevant goalsGoals that are reasonable, realistic and resourced, results-based.Time bound or Timely goalsGoals that are time-based, time limited, time/cost limited, time-sensitive.Each element of the acronym that makes up a series of SMART goals asks you to consider some simple questions you may not have asked yourself before. Doing so is part of the path to future success. While some of these questions may seem obvious to you, it’s really important to go through the process of actually answering them with your specific goal or objective in mind to see what’s attainable. Plan out a couple of minutes to consider the following:Question Examples for Setting a Specific GoalWhat do I want to accomplish?Who is involved?Which resources or limits are involved?Questions Examples for Setting a Measurable Goal How much?How many?How will I know when it is accomplished?Questions Examples for Setting an Achievable GoalHow can I accomplish this goal?What are some obvious obstacles or challenges?How realistic is the goal?Questions Examples for Setting a Relevant GoalDoes this goal seem worthwhile?Is this the right time for me / others involved?Am I the right person to reach this goal?Questions Examples for Setting a Timely GoalWhen is the deadline?What can I do today?What can I do by next week?Why do smart goals matter?SMART goals matter because they help you create a plan that takes you from dreaming about your goal of weight loss to actually making it attainable. They help you set a specific goal which includes setting parameters, guidelines, or goalposts that help you track progress and stay motivated.When you make SMART goals, it also encourages you to assess the goal’s value and whether or not it’s relevant or worth your precious time. Maybe you’ll discover through the process of SMART goal setting that your core goal of improving your health or wellbeing is worthwhile, but your plan to achieve it doesn’t really add up. This is actually good! Now you have a chance to edit your goal and this improves chances of success. Knowing this and going through the steps of asking yourself the smart goal setting questions saves you time, energy, and effort during every next step of your journey. Consider it a shortcut to success. SMART goals for weight lossThere are many reasons why people set goals around their body weight, and there are many factors that play into a person’s ability to lose weight (including genetics, socio-economic factors impacting food choices and options, health conditions, prescription medications, etc.).But SMART goals take into account what you can control.And don’t worry—this isn’t a massive undertaking, either. Your goals also may be just shy of SMART goals to lose weight and only need a little reworking to seriously enhance chances of goal attainment. You may also notice once you start the exercise of answering a few of the questions, the others pretty well answer themselves! Here are some examples of weight loss goals you may have set in the past, or weight loss goals you’ve heard friends, family, or coworkers talk about. Example A: “I want to lose some weight.”(russell underwood / Getty)If this sounds like a goal you’ve made in the past, that’s okay! Any kind of goal setting is a step in the right direction. Consider this the beginning stage of you becoming aware of a want or desire rising. In this example, you’ve recognized you “want to lose some weight,” and now you can start to ask yourself some of those key questions to secure success. But let’s look at one more example before getting into the specific tips that can help you set SMART goals for weight loss.Example B: “I want to lose ten pounds.”If you’ve made this goal, you’ve already begun working on the SMART goal strategy! This weight loss goal is better because it’s more specific and measurable: The goal is to lose 10 pounds and you can keep track of progress with a scale or by the fit of your clothes. However, the goal still lacks the full qualities of SMART goal-setting. For example, there is no motivating factor (the “why”), or consideration of how many days a week they will work on their goal, and whether or not it’s reasonable and realistic within a set time frame that still needs a deadline. So now let’s discuss how to actually apply this SMART strategy for your personal goal of losing weight. Tips for setting SMART goals for weight loss SMART goals for weight loss should be decided upon based on your overall health condition and dietary needs/restrictions. If you have concerns or questions, please consult with your healthcare provider.Making SMART goals for weight loss is a simple process that you can do right now. But keep in mind short term goals for weight loss may not be necessary or sustainable over the long term. For example, what you’re eating now may be too restrictive to continue eating in the long term. This is why it’s also a good idea to consider your long term weight loss or weight maintenance goal.Remember, the more specific you can be about what you want, the more attainable it becomes!Short term SMART goals for weight lossSummarize your goal in great detailSetting your short term SMART goals for weight loss begins with summarizing your goal. This requires knowing how many pounds you want to lose. If you need some inspiration to get started, you may consider meditating to get clarity or free-writing to see what your inner voice says. You can also try answering the 5 Ws. The 5 Ws are What, When, Who, Why, and How. Challenge yourself to be as detailed as you possibly can.Tips for setting the 5 Ws for weight loss:What: Decide on the number of inches or pounds you want to lose or the specific measurement of success you think will motivate you most.When: Set a timeframe that’s reasonable so it’s attainable, but not too far in the future that it seems like you have all the time in the world to get started. Who: Decide which people are going to be your cheerleaders, and which may be your naysayers. Act accordingly. Why: The most important thing is believing in what you’re trying to achieve, so defining your personal “why” is key. Ask yourself straight up why you want to lose weight. Whatever comes up, now’s the time to assess whether or not that aligns with who you are trying to be in the future. How: Details, details, details! Add anything and everything you think may help you in achieving the weight loss goal including the number of days per week you can exercise (and what exercising you can do!) and how you plan to be eating during this weight loss stage. Keep track of your answers on your phone, especially in the early days of starting working on your goal. Your 5 Ws can be an incredible source of inspiration. Set numeric values when possibleWhen it comes to losing weight, there’s a few more numbers to consider than just what pops up on the scale. You will also want to consider the number of days a week you can devote to increasing fitness, and you may want to consider other numbers such as daily calorie counts or minutes of exercise. Keep in mind that if calorie counting isn’t right for you, or if you have an obsessive-type personality and don’t want to go with this method, the number on the scale isn’t an essential number to work with. You may actually find it more motivating to consider the number of fresh, colorful foods you’re adding to your diet on a weekly basis or the number of fast food dinners replaced by healthier options.Keep it realisticIt can be really easy during the SMART goal setting stage to lose focus of what you will actually commit to and start tossing down ideal situations. This is a trap! If you set your specific goals and numerical values so far out of reach you can’t possibly achieve them, it’s time to begin again. If your smart goal hasn’t considered your current health condition and what’s possible for you to do mentally and physically, it’s also a good idea to consider that now.Example weight loss related questions to askAre your goals aligned with your financial budget? For example, if you decide you’re going to join a gym and workout 30 minutes every second day to help reach your weight loss goal, you also need to consider if this is affordable. If it’s not, it will be that much easier to backtrack on in the name of saving money later on. Are your goals aligned with your energy levels?(Colorblind Images LLC / Getty)If you’re thinking, “I can just make more time,” but you’re already feeling burned out, your goal setting strategy is going to fall short. While you very well could make more time or find a way, this is not a specific or measurable actionable item. At best, you’re overextending yourself and at worst, you may abandon the goal altogether.Now, if you say you will make 10 minutes per day in the morning before work to pack a lunch filled with fresh foods that fuel your health , that’s much more specific. Your chances of sticking to 10 minutes is so much greater than committing to a vague strategy of “making more time.”What are some things that may stop you? Do you have obstacles in your way of success? Obstacles or barriers can include health conditions like arthritis that can limit mobility. They can also include people that may not be the most supportive and other responsibilities that require your time, effort, and energy. Bear in mind where there’s a will, there’s a way. The point of recognizing obstacles isn’t to get down on yourself, it’s to plan ahead on how to overcome them. For example, if you can’t go running or rock climbing, you may try walking and swimming. Start wherever you’re at.And when it comes to people, you don’t necessarily need to remove them from your life, either. But again, being aware of potential roadblocks helps you address them head on. For example, if you have a friend who’s committed to you staying the exact same, you may want to avoid enlisting this person for support. If you find a lot of people in your life are seeming like potential obstacles, that’s a sign it may be time to expand your social circle.What can help you? While recognizing potential pitfalls is always a good idea, achieving health or weight loss goals is much easier when you have resources! Now, if you have people who can help you keep up your motivation, all the better, but you’ll be just fine without them, too. Remember, this is all about you and what you’re seeking to achieve. Resources you may find helpful include things like habit tracking, food tracking, and fitness apps, and motivational quotes. If you have mobility issues, use mobility aids to your advantage to help you get moving more.When you start seeing success, keep track of how you feel. You may find that the boost in confidence from sticking to your objectives and showing up for yourself day after day provides a feeling of accomplishment all on its own. What a boost!Long term SMART goals for weight managementEach weight loss journey is unique. Many factors, including the total amount of weight loss you want and your general health status at the time, will play into how “short term” your short-term goals are and when the long-term SMART strategy for weight management begins. For example, if you lose the aforementioned ten pounds over two months, what was necessary in the beginning may not be needed now. This is the time to make those adjustments with your overall health in mind. Setting your long-term SMART goals should follow the same steps, but you’ll want to pay even greater attention to the achievability of your goals. Tips for setting long-term goalsSetting a deadline(Getty)You’ll want to specify a target date for when the losing weight stage enters the maintenance stage and flows into your everyday lifestyle. This is all about recognizing that your short-term weight loss goals have been achieved and therefore your old strategy is no longer aligned with your current situation. Making strategy adjustmentsMaking strategy adjustments including changing eating and fitness habits just means recognizing and honoring that your new goal is now to keep the weight off. Losing weight and maintaining it are two very different goals, so you may find it helpful to begin with a blank piece of paper or screen and go through the SMART questions with this new focus at the forefront. Deciding on your future selfYou may never be the person who gets up at 5am to run a 4-minute mile or who drinks green smoothies, and that’s perfectly fine! Setting long-term goals is about envisioning yourself as you are now, but in the future with your short term goals achieved. What does this life look like after you lose weight? Are you still eating those fresh foods and doing your 10 minutes of yoga daily? If not, ask yourself why. Sometimes this is the question needed to help us refocus on who we are, what we are trying to achieve, and what we’re willing (and not willing) to change.Final ThoughtsKnowing you want to lose weight means you already have a goal. But understanding your “why” can be a big question, and it may bring up some big feelings. Don’t rush yourself through this process. By simply asking yourself some personal questions about what you want, why you want it, and what you’re able and willing to do to achieve it (plus what may hinder your progress), you’re taking the first major step toward making it happen—or realizing with limited time, you may have more pressing or important goals you want to focus on first. Either way, you now have the tools.
Employee Wellbeing: A Complete Guide
When it comes to a company’s employees, well-being doesn’t actually start with them. It must begin with the managers, and their managers (and their managers), all the way until it reaches the very top.This is especially important today, as many report experiencing their highest levels of stress since the beginning of the COVID-19 pandemic. Americans in particular are witnessing this stress manifest itself through changes in sleep patterns, increased alcohol consumption, and other troubling patterns. Because these factors impact almost all employees, mental health is taking center stage within the employee-employer relationships - both in and outside of the office.Worries about the future affect us todayAmericans are also feeling stressed about finances and job security, which creates more stress about finances. One recent poll (Pulse of the American Worker Survey: Post-Pandemic Work & Life – Expectations from the American Workforce) found that nearly half of workers (46 percent) reported needing to learn new skills within the next year to do their current job, and 43 percent expected their financial security to be in jeopardy if they don’t retrain or re-skill.Of course, these pressures existed before the pandemic. Employees wanted fair pay, flexible work hours, remote work opportunities, and a sense of purpose in their daily grind well before the coronavirus became a household name. But the pace of change and innovation that occurs during a pandemic (or war) only expedites the process of employee and workplace culture definitions shifting. The COVID-19 pandemic in particular has tested the worker-employer relationship beyond anyone’s anticipation, according to the 2021 Global Human Capital Report. The report suggests COVID-19 left employers under unprecedented scrutiny with arguably no choice but to pivot to an unprecedented degree to support workers’ health, livelihoods, dignity, and their success or failure. “The result was that developments that might have played out over a period of many years were compressed into a matter of months.”Employee well-being during this historical shift has arguably never been more important or beneficial to employers, employees, and communities. The work-life balance employee wellbeing myth(Westend61 / Getty)The pandemic may have changed the way many of us work, but work life balance still doesn’t exist in the way many of us would like it to. The greatest example of this is that flexible work hours have turned into work anytime hours. Our lives still revolve around work and seeking some form of financial security. Work life balance has always been a lie, says Tim Allen, the latest president of Care.com, online marketplace for childcare, senior care, special needs care, tutoring, pet care, and housekeeping. “The pandemic laid bare aspects of society and business that were long overdue for a change,” he said. “Work and life are not independent entities fighting for 50/50 equilibrium. They’re interconnected, and one affects the other. But people — especially women — have been conditioned to design life around the demands of work, and rarely to design work around the demands of life.”He adds that the pandemic revealed the alarming amount of working mothers who face an untenable choice: their children or their paycheck. “This problem has surged over the last year: nearly 3 million women — especially Black and Latina women — have been pushed out of the U.S. labor force.”“A year-long pandemic has erased decades of progress, underscoring just how fragile and inept our old care system was. Our post-pandemic economy won’t fully recover — or reach its full potential — unless and until women get the caregiving support they and their families need.”“We have a broken care infrastructure. Support for mental health is insufficient. And so many of us are entangled in demanding and inflexible workplace cultures that create burnout. Just to name a few.”What is employee wellbeing in 2021?Employee wellbeing takes into consideration all aspects of a person’s health and wellness, including physical health, mental health, social health, and spiritual health. It also recognizes that these are not isolated and independently operating systems. Employee wellbeing recognizes the whole person behind the employee.Employee wellbeing is about more than workplace wellness culture or employee enthusiasm in the office. It’s also about more than pizza lunches and small perks over real employee well-being investments. The next generations of employees are looking for so much more from their work lives. Listening to their needs will be what ultimately creates the new employee wellness plans.Finding more value in our working livesThe next wave in employee wellbeing looks at what happens before, during, and after working hours because the pandemic proved we really have no choice. It takes into consideration that what happens at home doesn’t really stay there (ie., we can’t leave our baggage or sick kids at the door). Working in a place that promotes employee wellbeing means your employer understands there is no such thing as complete separation of work self from home self. Employers can keep this perspective in mind when they build their workplace culture to support people so they can be their best self at work (despite what may be happening at home). This is different from old mentoring advice that cautioned against being emotional at work or showing you’re frustrated, unsure, or not confident. It’s an approach to employee wellbeing that respects the fact all humans have emotions and showing them in a healthy and productive/constructive way is better than pretending they don’t exist.Successful employee wellbeing program examplesOffer employee discounts on health facilities and apps that support mental health and overall well being (i.e., sleep tracking, fitness or nutrition tracking, meditation or mindfulness apps)Host lunchtime yoga a few times a monthBring in life coaches, energy coaches, massage therapists, etc. Host a get together that includes doing an activity (pottery, paint nite, paintball, axe throwing, bowling, etc.)Create a workplace culture of overall well being where employees feel genuinely care for and safe in their roles to express their needsAsk your employees what they need (this may take several approaches to get your team to warm up to you if you haven’t developed a strong working relationship). Think about well being beyond the office. For example, if your have young parenting adults in the office, consider offering a before school or after school program to supplement childcare If your employees are selling a product for you (grocery clerks included), it’s important that they feel empowered enough (financially and otherwise) to actually use and enjoy the product.Health and dental coverage goes a long way in boosting overall employee well beingThe success of any employee well being program lies in customizing your employees health and wellness needs and adding new services including mental health support. Glenn Llopis for Forbes suggests employers get to know what their employees really want, which requires giving people ways to share what they really need, which requires building a workplace culture where they feel safe enough to be vulnerable to ask in the first place. Why employers should care about employee mental healthEmployee wellbeing is predicted to have the greatest impact on the workplace of the future, suggests MetLife’s annual U.S. Employee Benefit Trends Study 2021: “Redesigning the Employee Experience: Preparing the Workforce for a Transformed World.” Nearly half of Americans are rethinking their jobs moving forward from the pandemic, suggests the Prudential Pulse of the American Worker Survey. They also counted a quarter of 2,000 workers who are planning to look for a new job once the pandemic is over. Job exiting is expensive for business owners who spend time investing in employee certifications, training, supervising, and promoting. But it can be challenging to know if investing in employee wellbeing initiatives will pay off in the long run. One example from major household name brand Johnson & Johnson leaders estimate that wellness programs have cumulatively saved the company $250 million on health care costs over the past decade (from 2002 to 2008), and the return was $2.71 for every dollar spent.One meta-analysis from 2019 of 339 independent research studies on the wellbeing of 1,882,131 employees and the performance of 82,248 business units, originating from 230 independent organizations across 49 industries in the Gallup client database, found a significant and positive relationship between employees' satisfaction with their company and employee productivity and customer loyalty, and a strong negative correlation with staff turnover. Dimensions of employee wellbeingDeloitte’s 2021 Global Human Capital Trends Report suggests that over the past two years, 44 percent of millennials and 49 percent of Gen Z have made work choices based on their personal ethics. This suggests that the future of employee job satisfaction won’t be sustained by matching retirement contributions or hosting family day events and after hours parties for the office.The World Economic Forum (WEF) says employees focus on their own health comes down to an “integrated approach that encompasses four dimensions of employee well-being: the physical, financial, emotional, and social.” The WEF says working to improve in those areas is the key to creating greater employee health and employee engagement.Financial well beingFinancial well-being is defined by the WEF as someone being able to manage budgetary commitments, meet financial goals, protect against risks, save for contingencies or future needs like college or retirement and cope with financial shocks or emergencies. Over 60 percent of workers reported facing greater financial stress since the beginning of the pandemic, according to the PwC 2021 Employee Financial Wellness Survey of 1,600 full-time employed US adults. The survey also found that many millennials and Gen Zers are reporting the greatest strain on their financial health.With finances shown as the main cause of employee stress above their job, their health, and their relationships combined, this is an area worth exploring for employers who want to work on their workplace culture and employee well-being. The future of their workforce’s overall health and wellness depends on it.The right ways to boost employee financial well-being are by offering competitive wages that reflect current cost of living, mental health benefits and physical health benefits including medical coverage for maintenance health procedures like dental cleaning and vision tests, establishing investment or retirement options, and seminars to boost financial literacy. Physical well being (DjordjeDjurdjevic / Getty)Physical well being in the workplace now takes into consideration everything from overall physical activity (as seen in promotion of step or activity-based goals and office fitness challenges) to nutrition (catered lunches, access to dietician through benefits or office program) to how well one’s coping with a chronic illness (what kind of coverage do they have? How many sick days are available? Do they need office accommodations)? Employee physical well-being may look like the encouragement to get away from the desk and stretch for a few moments, go for a stroll, or get a discount at your local runner’s or sporting goods shop. It may be a membership to certain gyms, classes, or wellness apps, too. Emotional well beingEmotional well-being is often what we think of when we think of overall employee health and job satisfaction. If someone is smiling at work, engaged in their projects, and giving off a friendly vibe, we generally see them as emotionally well. But emotional wellness is measured in the workplace by how well a person tolerates stress and stressful situations (emotional resilience), as well as whether or not they are using positive and healthy coping mechanisms. Emotional well-being takes into account that stressful things can and do happen at work every day. Emotional well-being is also about self-awareness, though, because without self-awareness you can’t begin to see where your coping skills are needed (and which ones would be helpful). While employers can’t give their employees a certain test to see if they are already self-aware, they can invest in this area of employee well-being. Life coaches, business coaches, and counselors of all kinds can be helpful for training sessions, check-ins, and to help your employees learn and practice emotional regulation techniques that will benefit the whole office. Social well-beingThe WEF says that being connected by understanding how to interact well with others, accepting diversity, being inclusive, knowing how to support and collaborate with others, being able to successfully resolve conflicts, and adapting to change is what it looks like to be well socially. According to Chief Executives for Corporate Purpose, a global coalition of multi-billion-dollar companies, employer sponsorship of community programs are an excellent way to engage and retain employees while improving the sustainability of the planet.Social well-being can be developed in a workplace culture where there is trust and respect. Examples of employee wellbeing initiatives that support social well-being include team trips or activities out of office or community volunteerism. Switching up the teams or departments for certain team bonding activities can help to bridge interdepartmental gaps and promote a larger sense of community and connection.Can a toxic workplace hurt mental health? When you have a healthy workplace culture, it’s obvious in the high levels of consistent productivity and job satisfaction, feelings of what’s known as psychological safety, and relatively low turnover rates. People feel psychological safest in places where they trust each other and feel safe together. Employee well-being in these places comes easily. Toxic workplaces are the opposite. They include places where employee opinions don't matter, voices remain unheard, employee wellbeing initiatives are scarce or non-existent, employee health and engagement is low, and workplace stress is high. Toxic workplaces are dangerous to more than a company’s bottom line. Research has consistently shown that a toxic workplace culture is bad for a person's mental health. In some cases it increases the risk of depression by 3 times. So if your overarching workplace culture is toxic, look to the top. This is where employee well-being starts. If you’re sitting at the top, it’s time to do some serious evaluation on how to fix it. Talk about itMental health and employee wellness isn’t something you can avoid talking about with your employees. The World Health Organization (WHO) estimates 1 in 4 people will have a mental disorder sometime in their life (2019). What’s more, mental disorders are now the leading cause of ill health and disability worldwide.Supporting the mental health of your employees comes with benefits beyond helping fight related problems. Benefits of mental health support for employees include:Improved health and engagement at workReduced “absenteeism” or calling in sick, not showing up for shiftsReduced “presenteeism” or being present but not well enough to focus on work Improved productivityMental health support for employee wellnessMental health support in the office and in the field can have many different looks (and costs and benefits). The best health plans are always the ones that consider the people first. Your employees know better than anyone else what they could need to ease workplace stress. This means you’ll want to actually ask your employees what may help in terms of mental health support in the future. Give them some time to consider some ideas. Think about providing a few examples of a successful employee program or employee wellness initiatives from other companies to help with brainstorming. Pros and cons of working remotelyThe pandemic showed the world that many office jobs can be done from our own homes (or anywhere there’s a lockdown and WiFi). Jobs that were previously inaccessible to people due to location and accessibility for disability barriers were now up for grabs on the internet. A mass exodus from the office happened out of necessity but it prompted people who’d ever considered freelancing to take the leap.It takes a certain type of person to be successful while working from home as a freelancer, contract employee, or full-time employee. It helps if that person has a good working environment or somewhere free from distractions.People who ended up working remote during the pandemic learned this the hard and fast way.They mentioned challenges in setting a routine for working from home, feeling micromanaged or highly monitored through time trackers while at home but also at work, and feeling completely disconnected from the people they work with, as well as feeling entirely disposable. This is one reason why remote (and freelance) work is so highly desirable. With remote work, the worker gains back much of their own time and privacy and control of their waking and sleeping hours. With freelance work, the worker becomes also the managing boss and the bookkeeper, too.Remote working for a company as a full time employee Being a full time employee will always have a nice ring to it, but as one CEO once told me, job security doesn’t really exist. You make your own security wherever you go. Pros include: consistent pay, benefits, chat room work banter and social bonding via remote working teams.Cons: non-compete contracts, all your financial security is in one company, pay ceilings, glass ceilings, the time required for chat room work banter and social bonding via remote working teams, trying to focus at your own home without the office setting and other people to help keep you focused, distractions everywhere like laundry, dishes, quick vacuuming, the days blend into weeks into months for someone else’s bottom lines and dreams...Remote working when you’re the boss and owner Either way you spin it, making money and continuing to make money takes work. Pros include: money can be coming in from different places and different times so it’s a more steady stream of income flow into accounts, you can work with multiple different managers and companies and multiply your experience more quickly than climbing a corporate ladder, you can take 100 percent control of your own schedule, you can create your own bottom lines, goals, and career path based on whatever your purpose is right now. Employee wellbeing is all about what you need and can cover. Cons: These of course depend on the person. Some people thrive on the regimented and organized lifestyle that helps with owning a small business or big business. Others need the in-person directions, reminders, and/or motivation of the ping to stay on task throughout a work day. Employee wellbeing isn’t something you think about outside of your own well being unless you start hiring others and become focused on their employee wellbeing.Giving employees tools to boost employee wellbeing and discover their purpose(maroke / Getty)No one’s expecting you to counsel your employees on their well being or for your employees to be thriving in every role and singing your praises every day. Discovering their purpose is less about what they want to be doing and more about finding the purpose in what they are being asked to do (for money). There’s a big difference between giving employees tools to boost employee well being and giving them everything they ask for. Tools can include mental health benefits that help employees afford access to services that can help them learn coping skills and how to function better together in teams and in their home lives. Covering a portion of healthcare expenses is a great way of supporting employees through reducing employee stress.For employers, it’s best if you can pinpoint which tools will help motivate your employees and improve overall employee happiness the most. A couple examples include covering parking costs or transportation passes, covering a costly certification, or offering free writing and editing and web design workshops that add to the creative employee’s health and well being. Great leaders think outside the box and have management practices that align with a healthy workplace culture. They will be able to help a new employee discover their unique purpose in the company, and in doing so, will give them a guide on being the best employee who feels their best, too. Have realistic expectations of peopleIt’s an essential time for organizations to rethink how they can support employees and boost employee well being including supporting mental health needs and increasing employee satisfaction. Focusing on these two areas of mental health support first will lead to increased employee engagement. Having realistic expectations of people means taking into consideration how the changes to your workplace over the past few years have impacted employee mental health and how you can support employees by reducing employee stress.
What Is Self-Esteem? A Comprehensive Guide
Self-esteem is the ruling view you have of yourself. This includes your beliefs about your inner qualities (values, morals, ethics) and how you think others see you. Self-esteem is not always rooted in reality, though, and someone can develop low self-esteem even when they are highly functional and greatly skilled. Understanding this mysterious emotional currency might be the key to unlocking your own self worth.Why some people have low self-esteem We are not born with low self-esteem issues or with problems seeing our true self worth. When we are babies, we demand what we need without thinking of whether we deserve it. We develop self-esteem problems as we absorb negative and low energies from people around us including parents, teachers or mentors, and coaches or friends. We learn to have low self-esteem by internalizing the attitudes of other people’s low self-esteem in our childhood years and by comparing ourselves. (Jose Luis Pelaez Inc/Getty)For example, if a parent is always dieting to lose an extra few pounds, chances are you’re going to be hyper-focused on your own weight and may have already attached your sense of self worth to what’s on the scale or on your plate. Such low self-esteem can drive unhealthy dieting behaviors that lead to deadly eating disorders. Low self-esteem can also develop or be further validated in unhealthy romantic relationships and by being the victim of bullying. Unfortunately, it can become a cycle where people with low self-esteem are more likely to be targeted by bullies. Sadly, being bullied only further confirms their beliefs about their low self-worth.Self-esteem does not equal arroganceHaving a healthy self-esteem means seeing yourself in a generally positive way and thinking good thoughts about yourself. It’s about having a stable sense of your capabilities and a deep trust in yourself to guide you down the right path (at least most of the time). (Justin Case/Getty)You don’t always need to feel good about yourself to have good self-esteem, and you can expect stumbles or roadblocks in your journey to disrupt your sense of self-esteem from time to time. In this article, we’re talking about more than fleeting feelings. Self-esteem is the core of what lies underneath those fleeting feelings and your reactions to certain events and situations.Arrogance, on the other hand, refers to having a big ego or being overly confident and unreasonably boastful about your qualities (regardless of their actual quality). It is actually more commonly associated with someone having low self-esteem. As it goes, people with healthy self-esteem don’t need to boast about themselves to others. People with low self-esteem will tell you how much everyone loves them, what a great job they do at work, and how amazing they are at pretty everything under the sun even though they really wonder if it's true. People may see them as obnoxious or “full of themselves.” Do you have a healthy self-esteem?It’s impossible to be objective with yourself (no matter how hard you try), so it can be extremely helpful to have someone in your life who you can talk to honestly about your self-esteem levels. (gawrav/Getty)What do they notice? Your friends and family are great people to ask, if you’re comfortable and trust their perspective. You can also ask your therapist or counselor, but truth be told: If you have to ask someone else if you have low self-esteem, that’s a pretty strong sign you do have low esteem.Self-esteem is generally talked about as either high, low, or somewhere in the middle. Where does your gut tell you your self-esteem sits?If you’re not sure, do you see yourself in any of the following? These are the kinds of thought patterns that chip away at your self-esteem:You see people or situations as either all good or all bad (also called either-or thinking).You see your flaws first when thinking about things you’ve done and accomplished.You downplay your accomplishments with “but” statements that assume you should have been able to do it anyway so no praise is really required.You engage in negative self-talk either internally (this is your inner critic) or aloud to others (e.g. “I’m so annoying, I know”).You assume the worst case scenario even when there’s no valid reason that such a thing would happen (e.g. If your spouse is late from work you assume they are cheating even though they have never cheated). How people contribute to your low self-esteem(JGI/Jamie Grill/Getty)It’s nice to have people who want the best for you, but someone commenting on the ways you can improve your self-esteem is actually harmful for your self-esteem. Do you have someone in your life who is repeatedly “suggesting” ways you can improve your life without you asking? Perhaps you grew up with a narcissistic mother or narcissistic father and you have learned to believe deep down that you are not worthy of unconditional love because you are not good enough. Growing up with a narcissist is also linked to:Damaged sense of boundaries (and how to use them)Inability to fully communicate your true self to othersHaving “walls up” that prevent others from getting too closeBeing overly sensitive Feeling as though you are not lovable Feeling as though you are only lovable if you people please or peace keepFearing speaking up, leading groups, and taking chargeNeeding excessive reassurance from others (to the point where it feels codependent)Working to the point of burnout to prove worthAlways moving the measure stick of what is considered “good”Another type of person that can damage your self-worth and confidence is the charming or narcissist partner. This is the type of person who treats you, in the beginning, like you’re perfect and the world revolves around you. It’s flattering, sure, but this is not how to improve your self-esteem. Once they “win you over,” they reveal their true motives, which are all about controlling, manipulating, and keeping you in a state of self-doubt. This is so you will not leave and you will eventually no longer question their authority. You may even crave their authority because you’ve lost the ability to make choices for yourself. Unfortunately, toxic and unhealthy partners can take advantage of people with low self-esteem because they know they can get away with it for quite some time, if not ever. This may lead to repeat behaviors like lying, cheating, stealing, as well as physical, emotional, and sexual abuse.If you feel as though you lost your self-esteem in the relationship, consider it a massive red flag and talk to someone about how to improve your self-esteem. Improving your self-esteem can help you gain the courage to leave and build a new life. The alternative is that the more you lose, the more control your partner gains by default. Your independence and identity can become easily compromised in such a situation. Sooner than later, you can find yourself accepting behaviors you’d never otherwise accept if you hadn’t already grown accustomed to the self-esteem crushing comments and behaviors over time. The pitfalls of low self-esteem (Aitor Diago/Getty)Having low self-esteem can seriously limit and damage relationships and opportunities. When you are unsure about yourself, you are looking for external validations to provide that assurance that you belong. You’ll be attracted to whoever shows you the slightest attention. So what’s at stake is that being stripped of your self-esteem leaves you in a vulnerable and dangerous place. You may look for these things in unhealthy places like:Toxic romantic relationships (especially where the power dynamic is skewed in the other person’s favor)Domestic abuse situations (may be attracted to the narcissist and charmer archetype)Drugs and alcohol to escape reality and feel a sense of temporary confidenceUnhealthy obsessions or addictions involving food, sex, internet, gaming, or gamblingWhen you don’t believe in your self worth, you’re also much less likely to advocate for yourself. After all, why would you cheer for a losing team? If you have an inner critic and low self-esteem, you have already learned or decided that you are not worth the effort to have, be, or do better. In this low self-esteem state, you can forgo life changes like:Asking someone on a dateApplying to college or universityRequesting more money at your next promotionKnowing your true self and desires Making time to exercise or see a doctor Taking a new job or having a child Trips, vacations, or chances for travel Leaving environments that make you sickBenefits of a better self-esteem(Pekic/Getty)People with a healthy level of self esteem present themselves with a casual confidence and are not shy about sharing ideas, including constructive criticisms of others. They also take care of themselves without second-guessing or apologizing. They are the people we say seem “sure of themselves.” Having self-esteem means you’re more likely to:Have a positive outlook on lifeThink highly of others and speak positively about othersBe someone others want to be around Have emotional resiliency or strength in the face of adversityBe better equipped with the tools to deal with life’s challenges Be a supportive friend Live a generally healthy lifestyleBelieve you’re worth investing in Go after your goals and chase your dreamsSee success because you won’t stop at anything lessHave healthy relationshipsTrust your intuition Conquering poor confidence, low self-esteem, and self-doubt(Cecilie_Arcurs/Getty)While it would be great to know exactly where your low self-esteem comes from, the truth is that it’s from a combination of factors including the self-esteem levels of the people directly closest to your development but also who you choose to keep close as you age. Consider internalized beliefs like poor confidence, low self-esteem, and self-doubt as highly contagious.You can change the way you view yourself but to do so requires absolute honesty and some effort. Evaluate the people in your life: Are they negative or constantly bringing bad vibes or are they helping at improving your self-esteem? Even if their feelings are not directed toward you, that energy (positive or negative) will eventually spread. Choose wisely. Change the way you see yourself: If it’s too challenging to show yourself self compassion right away, picture yourself as your child self (inner child) or another child. Avoid comparisons with other people: Keep your self-esteem away from other people’s journeys and social media reels.Combating negative thoughts to improve self-esteemIf you’re starting to think you may have low self-esteem, you can work on the way you talk to yourself to start improving your self-esteem now. In other words, you can tame your inner critic. When you turn off negative self-talk, you open the floor to positive reinforcements and access the courage to show different sides of yourself. When you notice your inner critic acting up, ask yourself: Would you talk this way to someone you love? Would you treat a child this way?What do you need right now?How can I support a more positive solution?This is not a one-time exercise for people with low self-esteem. Starting to ask yourself these questions is the beginning of expanding your emotional literacy or emotional awareness and shifting perspectives you may have had for decades.Building self-esteem Cliches exist for a reason: They’re often true. When it comes to building self-esteem with the goal of improving self-esteem over time, the old “Fake it until you make it” is excellent advice. So despite how you feel about yourself right now, you need to be your biggest fan. (Design Pics/Getty)It isn’t going to feel good at first, though. If you regularly self criticize, you can expect some backlash. Keep going until it becomes less and less. With some practice and persistence, and maybe even a few awkward laughs in the mirror, you will win this internal struggle to see your self worth. Some ideas to build self-esteem include:Unfollow social media accounts that are self-esteem suckers (you know which ones make you feel lower or bad about yourself after scrolling)Surround yourself with people who love themselves (or are trying to)Set small, attainable goals so you have things to accomplish Write a list of your talents, skills, and achievements for moments of self-doubtGet in touch with your spiritual or religious side (this can be great for building a sense of self-worth and higher purpose)Listen to guided meditations that focus on concepts like confidence, boundaries, and goal settingStart assessing the people who you talk to most and listen to their overall tone with the intention of moving forward with a positive network of peopleRemember that people are not perfect and what’s most important is that you’re trying Let yourself have some time of self-doubt (but keep it short) so you can release these feelingsTry to challenge yourself in safe settings like work or school (you never know what you can accomplish until you try and you learn the most by failing, anyway)Keep houseplants or a small garden so you can see success and how valuable you are over time (as they grow, so does your confidence)How to build self-esteem with counseling In serious cases of low or even non-existent self-esteem, you may want to call in a professional who is trained in a form of psychotherapy called cognitive behavioral therapy or a trauma specialist who is trained in eye movement and desensitization reprocessing. Cognitive behavioral therapy (CBT) is a type of well-recognized therapy that has been proven effective in treating mental health problems related to depression, anxiety, eating disorders, alcohol and drug use, and marital problems. (SDI Productions/Getty)CBT can help people with low self-esteem understand their thought patterns and how those patterns are contributing to problems (ie. how their thinking patterns are unhelpful). At this point the work begins to develop healthier coping skills and relieve symptoms associated with low self-esteem. This process, over time, can help you develop a deeper sense of your own capabilities (outside previously limited beliefs). Eye movement and desensitization reprocessing (EMDR) may be able to help by letting you access times you felt low self-esteem or times that hurt your self-esteem and desensitizing your reactions while reprocessing your response to those memories in the future. This includes situations where you felt helpless and experienced trauma. Destabilizing these underlying core beliefs about your value or worth or goodness is necessary in breaking down the unhealthy thoughts contributing to low self-esteem so you can see your true potential. EMDR doesn’t undo trauma, but it makes it much easier to live with. How talking to a mental health professional helps improve self-esteemGood mental health is important, and professionals doing psychotherapy with clients do not pass judgement or give corrections. This encourages their client to speak openly and without worry which is the best for getting at the roots of your real self-esteem problems. (Maskot/Getty)When your counselor doesn’t abandon you, use your words against you, or ridicule you like you may have previously experienced in life, you are able to see a different kind of caring is possible. This is the kind of caring that feeds positive self-esteem rather than diminishes its existence. This is particularly impactful in situations where family and friends may not be the most supportive (which may be a contributing factor behind the low self-esteem). Having that backing from someone else you have come to trust gives you the sense that it matters that you’re working on healing. You matter. Your past doesn’t seal your futureWhile it’s true that trauma can change the way you see yourself, it’s just as much the case that your mind can be changed again. (fizkes/Getty)You have the power to shape a new self perception fueled by loving kindness instead of that inner critic’s voice. It will take some work but your entire life - from your relationships to your body image to your work habits - will be touched with the kind of power that only comes from someone believing in themselves. This is the hardest part, the biggest hurdle, the greatest leap, and so many people don’t take it because of low self worth. You don’t have to let the past determine how you feel about yourself today and tomorrow. With some lifestyle changes and support, you can improve your self-esteem and see how everything else changes as a result. Have that faith and trust the process.
