The benefits of walking meetings

In the modern workplace, many of us spend hours sitting at a desk and hardly moving. Finding ways to incorporate movement into our daily routines is essential for both physical and mental wellbeing. One innovative approach gaining popularity is the walking meeting. This simple yet effective practice involves taking meetings on the move, rather than sitting in a conference room or at a desk.

Here are some benefits of walking meetings and why they might be the perfect addition to your working day.

1. Boosts creativity and idea generation

Walking has been shown to enhance creative thinking. A study from Stanford University found that walking increased creative output by an average of 60%. The act of walking allows for free-flowing thoughts and can help break down mental barriers, making it easier to come up with new ideas and solutions. This is particularly beneficial during brainstorming sessions or when tackling complex problems.

2. Encourages physical activity

Incorporating walking meetings into your routine is a great way to add more physical activity to your day. Regular movement is crucial for maintaining physical health, reducing the risk of chronic diseases, and improving overall fitness. Walking meetings help combat a more sedentary lifestyle that many office workers fall into, promoting better health and wellbeing.

3. Improves mental health

Physical activity, including walking, is known to reduce symptoms of anxiety and depression. It releases endorphins, which are natural mood lifters. Walking meetings can provide a mental break from the usual work environment, helping to reduce stress and improve overall mental health. The change of scenery and fresh air can also have a refreshing effect, making employees feel more energised and positive.

4. Enhances communication and collaboration

Walking side by side with colleagues can create a more relaxed and open atmosphere compared to traditional seated meetings. This can lead to more honest and productive conversations. The informal setting of a walking meeting can help break down hierarchical barriers, creating better communication and collaboration among team members.

5. Increases productivity and efficiency

Walking meetings can be more efficient than traditional meetings. The act of walking can help keep discussions focused and on track, potentially leading to shorter and more productive meetings. Additionally, the physical activity can help participants stay alert and engaged, reducing the likelihood of getting distracted. This can lead to quicker decision-making and more effective problem-solving.

6. Reduces stress and burnout

The combination of physical activity, fresh air, and a change of scenery can significantly reduce stress levels. Walking meetings provide a break from the usual work environment, which can help prevent burnout. They offer a chance to clear the mind, relax, and return to work with a renewed sense of focus and energy. This can be particularly beneficial during busy or stressful periods.

Ways to implement walking meetings

Plan ahead
Choose a route that is safe and convenient for all participants. Ensure it is free from heavy traffic and has a pleasant environment.

Set an agenda
Just like a traditional meeting, have a clear agenda to keep the discussion focused and productive.

Keep it small

Walking meetings work best with small groups, ideally two to four people. This ensures everyone can participate in the conversation.

Be mindful of pace

Walk at a pace that is comfortable for everyone. The goal is to encourage movement and conversation, not to get a workout.

Use technology wisely

If you need to take notes, consider using a voice recorder or a note-taking app on your phone. This allows you to capture important points without stopping the walk.

Overcoming procrastination for mental focus at work

Procrastination is a common challenge that many of us face, especially in the workplace. It can hinder productivity, increase stress, and impact our overall wellbeing. However, by understanding the root causes of procrastination and implementing effective strategies, we can overcome this habit and enhance our mental focus at work.

Understanding procrastination

Procrastination is often misunderstood as mere laziness, but it is more complex than that. Procrastination is a self-regulation failure where we delay tasks despite knowing the negative consequences. This behaviour is often driven by factors such as fear of failure, perfectionism, and a lack of motivation. Recognising these underlying causes is the first step towards overcoming procrastination.

A study by PeerJ has shown that there are two types of procrastinators: passive and active procrastinators.
Passive procrastinators: delay the task because they have trouble making decisions and acting on them.
Active procrastinators: delay the task purposefully because working under pressure allows them to "feel challenged and motivated".

Strategies to overcome procrastination:

1. Set clear goals and prioritise tasks:

• Break down large projects into smaller, manageable tasks. This makes the work seem less daunting and more achievable.
  
  
• Prioritise tasks based on their importance and deadlines. Use tools like to-do lists or project management apps to keep track of your tasks.
  
  

2. Create a structured schedule:

• Establish a daily routine that includes dedicated work periods and breaks. Consistency helps in building discipline and reducing procrastination.
  
  
• Use techniques like the Pomodoro Technique, which involves working for 25 minutes and then taking a five-minute break. This can improve focus and productivity.
  
  

3. Eliminate distractions:

• Identify and minimise potential distractions in your work environment. This could include turning off notifications, creating a clutter-free workspace, and setting boundaries with colleagues.
  
  
• Consider using apps that block distracting websites or limit your time on social media during work hours.
  
  

4. Focus on the process, not perfection:

• Perfectionism can lead to procrastination as we fear not meeting high standards. Instead, focus on making progress and completing tasks to the best of your ability.
  
  
• Accept that mistakes are part of the learning process and use them as opportunities for growth.

5. Reward yourself:

• Set up a reward system for completing tasks. This could be something small like a coffee break or something bigger like a treat at the end of the day.
  
  
• Positive reinforcement can boost motivation and make the work feel more rewarding.
  
  

6. Practise mindfulness and stress management:

• Incorporate mindfulness practices such as meditation or deep breathing exercises into your daily routine. These can help reduce stress and improve focus.
  
  
• Regular physical activity, adequate sleep, and a healthy diet also play crucial roles in maintaining mental clarity and energy levels.
  
  

7. Seek support and accountability:

• Share your goals and progress with a colleague or friend who can hold you accountable. Having someone to check in with can provide motivation and support.
  
  
• Consider joining a productivity group or finding a mentor who can offer guidance and encouragement.

The role of self-compassion

It is important to approach procrastination with self-compassion rather than self-criticism. Be kind to yourself and recognise that overcoming procrastination is a gradual process. Celebrate your successes, no matter how small, and learn from setbacks without being overly harsh on yourself.


The benefits of overcoming procrastination

By addressing procrastination, you can experience numerous benefits, including:

• Increased productivity: completing tasks on time leads to a sense of accomplishment and frees up time for other activities.
  
  
• Reduced stress: meeting deadlines and staying on top of work reduces the anxiety associated with last-minute rushes.
  
  
• Improved wellbeing: a structured and focused approach to work enhances overall mental and emotional health.
  
  
• Enhanced professional growth: consistent performance and reliability can lead to better career opportunities and advancements.

Further reading

If you struggle with procrastination and would like to find out more about how to overcome it and increase your productivity, read our booklet ‘Understanding and beating procrastination: a workbook and guide’.

Why Taking Breaks at Work is Crucial for Wellbeing

Often when we’re working in demanding work environments, taking breaks at work can be perceived as a weakness or a sign of inefficiency. However, it’s important to recognise that our mental and physical wellbeing heavily relies on incorporating breaks into our daily work routine. It’s important that managers ensure their teams are taking regular breaks, no matter how busy they are, otherwise it can lead to employee burnout.


A study published by the National Library of Medicine, found that “when attempting creative problems requiring a wider search of knowledge, individuals benefit from a period of time in which the problem is set aside prior to further attempts to solve it. The effect of breaks also tends to be better reflected in subjective evaluations of performance and actual creative outputs. Therefore, micro-breaks make individuals feel more vigorous and less fatigued and stimulate them to feel more productive after the break.”

Reasons for taking breaks

As well as providing employees with physical rest, even just a short break at work can help preserve mental wellbeing and increase levels of motivation.


1. Increased productivity
Contrary to popular belief, taking regular breaks at work can actually enhance productivity. Research has shown that our brains have a limited capacity to sustain attention, and prolonged periods of focused work can result in reduced concentration and cognitive overload. By incorporating breaks into our work routine, we give our minds the opportunity to rest and recharge. This, in turn, improves our cognitive functioning, enhances creativity and boosts productivity levels.


2. Improved focus and concentration
Continuous work for long periods can lead to mental and physical fatigue and decreased focus. By scheduling regular breaks, we allow our minds to reset and refocus, enabling us to maintain a higher level of concentration throughout the day. Short breaks, such as taking a walk, doing light stretching exercises or simply enjoying a chat with our colleagues, provide the necessary distraction for mental rejuvenation, resulting in improved focus when we return to work.


3. Stress reduction
Work-related stress has become increasingly prevalent in today's society. Over time, overwhelming workloads, tight deadlines and demanding responsibilities can take a toll on our mental health. However, incorporating breaks into our work routine can significantly alleviate stress levels. Breaks function as a mechanism for stress relief, allowing us to distance ourselves from work-related pressures momentarily. Engaging in relaxation activities during breaks, such as deep breathing exercises or mindful meditation, can further enhance stress reduction and promote a sense of calm.


4. Improved physical health
The benefits of taking breaks extend beyond mental wellbeing. Integrating short breaks throughout the working day can have a positive impact on our physical health as well. Prolonged periods of sitting or engaging in repetitive tasks can lead to musculoskeletal issues, eye strain and reduced overall physical fitness. Regular breaks provide opportunities for movement and physical activity, helping to reduce such risks. Taking short walks or engaging in some form of physical exercise during breaks not only energises the body but also improves blood circulation and posture.


5. Enhanced work-life balance
By prioritising breaks and establishing boundaries between work and our personal life, we contribute to achieving a healthier work-life balance. Continuous work without breaks can blur the line between professional and personal life, leading to burnout and strain on relationships both inside and outside our place of work. By ensuring we take regular breaks, we acknowledge the importance of self-care and allocate time for personal rejuvenation, resulting in a more fulfilling and balanced life overall.



So, let us embrace the notion that by pausing to recharge our minds, we are actually optimising our performance and cultivating a positive work environment. Remember, a healthy mind is a productive mind!

Rejuvenate the Workforce with an Office Spring Clean

As the season of spring progresses, it brings with it a fresh energy and a sense of renewal. While many consider spring cleaning as an activity solely meant for households, its benefits extend far beyond just tidying up our living spaces. In fact, embracing a spring-cleaning mindset within our workplaces can have a transformative impact on our mental wellbeing.

A study undertaken by Elizabeth (Libby) J. Sander et al, showed that “our physical environments significantly influence our cognition, emotions, and behaviour, affecting our decision-making and relationships with others. Cluttered spaces can have negative effects on our stress and anxiety levels, as well as our ability to focus, our eating choices, and even our sleep.”

Reasons for spring cleaning the office

To create a positive environment  

A cluttered and disorganised workspace can negatively impact our mental state, leading to increased stress, reduced concentration and decreased creativity. On the other hand, a clean and organised work environment helps maintain a positive mindset, promoting a sense of calm and clarity. By dedicating time to deep clean our workplaces each spring, we can create a physical space that supports our overall mental wellbeing.

To support productivity

An untidy workspace not only hinders our ability to focus but also wastes valuable time as we struggle to locate essential items and documents. Spring cleaning provides an opportunity to declutter and organise our workspace, enabling us to work more efficiently. Removing unnecessary items and organising essential supplies helps streamline our workflow, reducing distractions and saving time. By dedicating a little effort to spring cleaning, we are investing in our mental wellbeing and enhancing our productivity.

To help reduce stress levels
A cluttered environment can contribute to heightened stress levels. In contrast, a clean workspace promotes a sense of calm, reducing mental and emotional burdens. The act of spring cleaning allows us to let go of physical and mental clutter, resulting in reduced anxiety and a lighter state of mind. Additionally, cleaning can be a therapeutic process in itself, providing a sense of accomplishment and control over our surroundings. Through regular 'spring-cleaning', we can proactively manage stress in the workplace, leading to increased mental wellbeing.


To boost collaboration and team spirit
A neglected and disorganised workspace can hinder communication and collaboration among team members. Engaging in spring cleaning as a team, can help colleagues bond over a shared task, building a sense of camaraderie and unity. Collaborating on cleaning tasks helps develop stronger relationships, breaks down hierarchies and encourages open communication. A clean and inviting workspace also presents a positive image to clients and visitors, reinforcing a sense of professionalism and instilling confidence in the organisation.

To maintain a clean and healthy environment
An unclean workplace can harbour germs, allergens and other potential health hazards. This is especially crucial considering the current global climate, which highlights the importance of maintaining cleanliness and hygiene. Regular spring cleaning allows us to remove dust, allergens and bacteria, providing a healthier working environment for everyone. A clean workspace also signifies the value we place on our health and the health of those we work with.


Spring cleaning the workplace is not just a physical activity but also an essential practice to nurture our mental wellbeing. By creating a cleaner and more positive environment, we lay the foundation for a harmonious and fulfilling work experience. As we spring into action, we can harness the transformative energy and invest in the wellbeing of our working environment.

Advantages of Music in the Workplace

Music can have many powerful and positive effects on the human brain, and it’s used around the world as a therapy to aid mental health issues. It’s even become an integral part of television programmes and films to encourage the viewer to become more immersed in the storyline.

Why is music so important for our mental wellbeing?

Music has a way of stimulating our emotions and can rouse feelings such as happiness, anger or fear. In a study published by ResearchGate it was shown that “anxiety and depression can be reduced by music, and the music which is liked by the listener will invoke a more positive state.”

Listening to happy, upbeat music sends a signal to our brain which then releases ‘happy hormones’ such as serotonin and dopamine which in turn makes us feel more joyous. Similarly, if we listen to calming music, it can help us to feel more relaxed.

How can music benefit the workplace?

Reduces stress: If we are feeling stressed or anxious at work, listening to music that we enjoy can help reduce these kinds of negative feelings. Studies have also shown that music can help lower our blood pressure and levels of cortisol which can help us to deal with stressful situations in a more positive and relaxed way.

Increased productivity: Because listening to music that we love can elevate our mood, this also has a knock-on-effect on our concentration levels, which sharpens our focus so that we can be more productive. This is great for anyone who performs repetitive tasks at work, making the day feel less mundane. In addition, classical music has been shown to be good for boosting levels of concentration owing to the fact that it has no lyrics to distract our thoughts.

Improves memory: Because listening to music eases feelings of stress and anxiety, our brains are able to retain more information for longer periods of time and this helps us to remain focused on the task at hand. Often at work we find ourselves having to retain information, especially when we're learning something new, so it’s important that our memory serves us well in these instances.

Boosts team morale: When working in a team, certain situations can become stressful, particularly when everyone is busy. Allowing music in the workplace not only helps to reduce stress, increase energy levels and create a happier environment, but it can also assist in forming emotional connections among staff. However, not everyone will enjoy listening to the same kinds of music so it could be a good idea to let a different member of the team select the music each day. Alternatively, you could allow everyone to play their own choice of music through their headphones.

Why Being Counterproductive Can Affect your Health

When someone’s in a job they dislike, if they’re too busy or even not busy enough, it’s common to become distracted with habits or behaviours that are often counterproductive to the task at hand. For instance, you might have a hefty project to complete but rather than focusing on what you should be doing, you distract yourself with irrelevant things that hinder your progress in the long term.

How am I being counterproductive?

Being counterproductive takes on various forms, which can, perhaps surprisingly, affect your mental health in lots of ways. 

Complaining

One of the most common things that we do when we’re unhappy at work is complain, whether it’s about our work colleagues, management, the work environment or the job itself. And more often than not, they are insignificant things that we complain about, such as a broken coffee machine or if someone’s arrived back late from their lunch break. But constant complaining serves no purpose and instead, it causes you to feel angry or resentful. As well as affecting your own mood with these negative thoughts, it also impacts those around you, and may cause people to avoid you.

Gossiping 

Similarly, gossiping is not only pointless and an unattractive personality trait, but it can also create friction between work colleagues. In turn, this might make you unpopular in the workplace, making you feel isolated and unhappy and less motivated to do your job.

Social media 

Many of us are guilty of getting distracted on social media but the time you spend scrolling through posts or messaging friends, could be spent finishing that hefty project that seems to be never ending. Although you might feel like you need some light relief from your work from time to time, using social media as a distraction can be unhelpful. In the long run, it will only cause you more anxiety and stress when you miss that final deadline and maybe even the opportunity of a future promotion.

Excessive overtime 

At the other end of the spectrum are those who constantly work late to complete their work. While you might think it’s going to impress the boss or get you ahead with your workload, what it’s doing in actual fact is leading you to mental burnout and physical exhaustion. While you might believe your job is really important, ultimately, it’s your mental and physical health that matters the most. Research has shown that working excessively long hours can have the following negative effects on your health:

• Increased chance of cardiovascular disease
• Increased intake of alcohol or other substance abuse
• Risk of depression 
• Higher injury rate
• Fatigue
• Stress and symptoms related such as a lack of sleep, raised blood pressure, low mood and poor memory.

Further information

If you feel you are procrastinating and not getting things done, you can download our free booklet "Understanding And Beating Procrastination - A Workbook And Guide' to help you overcome it. 

Download it here >

Benefits of Being Organised at Work

Not everyone has great organisational skills so if you’re a bit of a procrastinator and put off those niggling tasks, things can start to get out of hand. But it’s not just your workspace that suffers, being disorganised can impact many areas of your life. Perhaps you can’t find an important piece of work, which inevitably makes you late for a meeting or you miss a vital deadline. The moment something doesn’t go to plan, everything else can spiral out of control and over time, continuous mishaps can cause stress and anxiety.

The importance of being organised

As well as causing unwanted disruptions, a lack of organisation can play havoc with your mental and physical wellbeing. You may feel like you’re constantly rushing around which can increase your blood pressure, or maybe it’s creating tension among work colleagues which is affecting your sleep. There are many benefits of being organised:

• Increased productivity as you spend less time searching for things.
• Better communication and work relationships.
• Reduced stress levels and anxiety.
• Improved punctuality.
• You don’t miss deadlines.

Ways to become more organised

If you’re not sure where to start, there are a few simple steps you can take to being more organised:

1. De-clutter your workspace

An untidy workspace can cause frustration and stress, especially when time is of the essence and you’re unable to find what you’re looking for. Start by clearing out any paper, documents or to-do lists that you no longer need. Remove any waste or dirty cups and dishes and give the area a good clean. When you’re working in a tidy and clean space, you’ll feel some of that stress start to wash away. In a study published by Princeton University Neuroscience Institute, it was also found that the chaos of clutter prevents you from focusing, meaning you’re less able to process information properly.

2. Organise online files

If you work with computers, it’s easy for unnecessary files and emails to build up. Not only will this slow down your computer, but it also means you’ll spend more time trying to locate a specific document. When your files are organised, you will find what you need more quickly, saving you time and stress.

3. Create shared drives

When working with colleagues or management who need to regularly access files that you’re working on, creating a shared drive reduces the time it takes to send emails back and forth. It also means that everyone can work more autonomously with fewer distractions.

4. Update your calendar

When we’re busy or stressed, it’s all to easy to forget or miss important meetings. Although you might feel as though you don’t have time to keep adding things to your calendar, in the long run it can save you a lot of stress as you’re less likely to be late or completely forget an appointment. And don’t forget to set automatic reminders just in case you forget to check your calendar!

6. Sync your devices

It’s not uncommon for people these days to use many different devices at work and home, but by making sure they’re all synced together, you’re more likely to keep on top of emails and appointments.

Further information

If you feel you're a bit of a procrastinator, read our FREE booklet, "Understanding And Beating Procrastination - A Workbook And Guide" 

Managing a flexible workplace culture

If the Covid-19 pandemic has taught us anything it’s that a flexible workplace isn’t only possible, but it is in fact, necessary. Many businesses realised the benefits of providing flexible working a long time ago and have therefore become accustomed to how this can be achieved. However, for those companies that are only now experiencing the structure of a flexible workplace, they may require some assistance to do so successfully.

The benefits of a flexible workforce

During the pandemic, we were advised to work from home if we could and businesses were encouraged to ensure their employees had this option if feasible. The fact that many jobs can be conducted from home has revealed how flexibility and homeworking can have both positive and negative outcomes.

The positive impact of a flexibility

• Single parents are less likely to require childcare if they have the option to work from home, rather than in an office or other relevant workplace. This can help alleviate some of the stresses that are associated with juggling parenthood and full time employment. 
• Employees with dependents such as elderly or ill parents can continue to work while caring for their dependents.
• Workers with ongoing health conditions could find it easier to work from home rather than have their illness exacerbated by daily commutes or inappropriate work environments.
• Flexibility promotes a culture of care which makes employees feel respected and valued which, in turn, has a positive effect on their mental wellbeing, thereby promoting workplace productivity. A review of productivity figures by HSBC revealed that flexible working is an incentive for increased productivity. 
• Being flexible in terms of part-time and home working increases the talent pool to individuals who couldn’t access roles because of their personal circumstances.

The negative impact of working from home

Although flexibility has its perks for both the employer and employee, working from home full-time can have a negative effect on staff:

• Loneliness – without the interaction with fellow work colleagues, homeworkers can feel lonely, isolated, and excluded.
• Isolation can lead to mental health difficulties – prolonged isolation has been linked to depression, impaired function, sleep deprivation, and even impaired immunity.
• Stress caused by the need to prove yourself – some people may feel pressured to increase their workload or targets because they are no longer working in the office. This can lead to working longer hours and not taking breaks in an attempt to prove yourself.
• Expectation of working even when ill – this expectation may be self-inflicted or come from employers.

Successfully managing a flexible workforce

It is important to create a healthy, flexible culture that meets the needs of the individual and the entire workforce to ensure mental wellbeing is not affected.

• Allow flexible working hours to accommodate employees with dependents or with health issues that require shorter working hours and flexible days to accommodate medical appointments. This can release the pressure employees feel from trying to cram everything into a set time period. Less stress decreases the likelihood of mental health issues such as anxiety and depression.
• Make your expectations clear from the outset and encourage communication regarding workload. Clear guidance gives employees confidence that what they are achieving is what is expected, and it can prevent anxiety or feelings of underachievement.
• Organise online social opportunities for those working from home. This can also include weekly online meetings where teams can get together to discuss projects and ongoing work. Isolated working can lead to depression and loneliness so regular socialisation, even virtually, can help prevent this.
• Emphasise the need for homeworkers to take breaks rather than work through their lunch hour. Breaks are essential to ensure employees don't suffer from burnout which can lead to stress in the long term.
• Encourage discussions about mental health and make employees aware of places they can get support such as their GP and other health care professionals. Open discussions about mental health take away the stigma that is often associated with these kinds of difficulties. By approaching mental wellbeing right at the start there is a decreased chance that these problems will develop into more serious symptoms.

If you or your employees are struggling with the impact of working from home, you may benefit from a KeepWell Working From Home MOT, which has been designed to focus on the wellbeing and mental health needs of those working from home. Find out more about this service here >

Staying positive through collaboration

There are many aspects to creating a successful work environment, but research shows that collaboration can play a huge part. A study undertaken by researchers at Stanford University in 2014 found that collaboration (even when physically apart) generates higher levels of engagement as well as a higher success rate. It seems even just feeling part of a team working towards a common goal is enough to increase interest, enjoyment and productivity in the task. 

Why is collaboration important in the workplace?

There are several reasons why collaboration plays an important part within any business:

1. Firstly, it can reduce monotony. While some people might prefer to work alone, it’s beneficial to work with others on certain occasions to reduce the tedium and repetitiveness. It can be easy to fall into a habit of wanting to work alone but in the long run this can lead to boredom, apathy and a lack of motivation. If you continue to work alone for long periods of time, it could begin to affect your mental wellbeing and positivity.
2. When working alone, you are also less likely to challenge yourself as it’s easy to get stuck in a rut. Working collaboratively with colleagues can ignite healthy competition, which means you will push yourself harder to achieve results, and this will also give you a greater sense of achievement.
3. Working in a team is a great way to inspire each other. Activities such as brainstorming can spark your imagination and make you think in more positive ways. When you’re inspired, you begin to feel more motivated, passionate and positive about the task at hand.
4. Working alongside others also allows you to share the burden of your job. Whether that’s talking about your worries or being able to delegate a task to someone who’s better equipped to do the job, it will certainly lighten the load and ease some of the pressure. With less to worry about, you’ll start to have a more positive outlook.
5. Another benefit of working collaboratively is being able to share your knowledge. Unlike working alone, you can teach each other new skills that you wouldn’t have otherwise gained. This can save you a lot of time trying to figure something out for yourself and by sharing systems, you’ll start to see much more positive results. This is not only advantageous for the company your work for, it’s good for your own development too.
6. There’s nothing better than experiencing a positive team spirit that not only brings everyone closer together on a work level, but also on a more personal level too. You can help each other to remain focused and positive during challenging times and offer support when it’s needed. Also, you can share the success with your colleagues and feel proud of being part of a team.

Are you a team player?

Most businesses rely on great teamwork to be truly successful. No matter what job a person has, each role makes up an important part of the bigger picture. So, for an organisation to run smoothly and achieve its goals, it’s vital for every member of staff to work effectively in a team.

In order to become a better team player, there are several attributes we can focus on developing.

Be committed to your team

Although some roles might require you to work autonomously for some of the time, undoubtedly you will also need to interact and work alongside colleagues. By being committed to your team, you should learn to listen to what others have to say, respect their opinions and be helpful whenever possible.

Take accountability

We are only human and, from time to time, we make mistakes. By shifting the blame onto someone else and denying our part in any kind of oversight or error, we’re likely to create negative feelings in the workplace. When we take accountability for our actions and take complete responsibility in our individual roles, we can avoid these kinds of negative situations and are likely to gain more respect from our colleagues. More importantly, we can learn from our mistakes and move forward with better judgement in the future.

Communicate effectively

Communication is one of the greatest parts of becoming a great team player. By sharing our ideas and taking on board the ideas of others, we open the communication gateways and create a more powerful rapport with our co-workers. By contributing ideas and actively taking part in meetings, we can inspire others by displaying a positive, can-do attitude. Try to refrain from monopolising discussions and be mindful of your body language. Making eye contact, keeping an upright posture and speaking clearly will make you appear more confident and colleagues are more likely to listen to what you have to say.

Be adaptable

To work collaboratively, we must learn to be flexible and adaptable. Some situations may arise that require us to take a different approach in our day-to-day roles and if we are able to adapt accordingly, we can encourage others to do the same - overcoming obstacles and achieving greater success.

Be reliable

We all know how frustrating it can be when someone lets the team down by not turning up, being late or not completing a task on time. One of the most important attributes of being a good team player is reliability. When our team members know that they can depend on us, we create a level of trust that is integral to becoming a successful team player.

John J. Murphy, a business specialist and author of books such as The i in Team and Pulling Together: The power of Teamwork offers some great insights into the power of teamwork as well as useful tools and techniques that can improve collaboration in the workplace.

Mindset affects how we approach high workload

It's World Mental Health Day - a day for raising awareness of mental health issues.

If you're at work, drowning under the various tasks you have to complete, you won't be surprised to learn that this is a common scenario in the workplace and a cause of unnecessary stress for many employees. But what can you do to deal with the increasing demands at work? Well, according to researchers Casper, Sonnetag and Tremmel, your mindset is the key. 

Their study found that employees differed in their approach to workload anticipation based on whether or not they believed stress to be harmful to their productivity and health (their stress mindset). Employees with a positive stress mindset (i.e. those who looked at work as a challenge) found coping strategies to deal with the high workloads. However, it's not just how we approach tasks that helps us improve our productivity, but also how we anticipate them. The research indicated that people respond differently to the anticipation of high workload and these differences also affect our performance. This could be because some people view a high workload as a challenge, whereas others see it as a hindrance or a threat, causing them to avoid it. 

So, what's best way of dealing with a high workload? Nurturing a positive mindset and using coping mechanisms for managing workload goes a long way according to the researchers. But most importantly, in order to maintain wellbeing and health, it's essential to have a manageable workload with time to rest and recover after each working day.

Further reading 

Casper, A, Sonnentag, S, and Tremmel, S (2017), Mindset matters: the role of employees’ stress mindset for day- specific reactions to workload anticipation, European Journal of Work and Organizational Psychology, 26, 798-810.

Wellness at work

RAND Europe, a non-profit research and analysis organisation, undertakes ongoing studies into wellbeing in the workplace and states: “Emerging research indicates that a healthier workforce is a more productive workforce, with fewer sick days taken and higher productivity when at work”.

When we take into consideration the amount of time we spend at work and the constant pressures we face each day, it’s no surprise that many of us, at some point in our careers, have taken time off work due to stress, anxiety or depression.

But with forward-thinking employers who recognise the importance of wellbeing at work, many companies are now putting wellbeing practices into place. Wellness programs that include yoga, meditation, free counselling sessions, training courses on mental wellbeing, fitness challenges, or gym memberships can help maintain a healthier workforce, which ultimately results in fewer sick days, higher retention, increased productivity and a happier work environment.

Middleton Murray, a UK based apprenticeship training provider, takes an holistic approach to wellbeing in the workplace and since introducing meditation techniques using the popular Headspace app, they have managed to retain all of their 120 staff since the initiative began.

Innocent Smoothies is a well known brand that puts wellbeing at the forefront of its success. The company provides many perks that contribute daily to the wellbeing of its staff. Free gym membership, flexible working hours, yoga club, free breakfasts, and training courses for understanding mental wellbeing are just a few of the initiatives that the brand has implemented.

There are lots of wellbeing initiatives that can be cost effective, providing benefits for both the company and employee. Good employee wellbeing increases productivity and motivation; boosts team spirit; and reduces stress, anxiety and depression.

Onsite yoga

By operating a yoga class at lunchtime, it not only encourages staff to take a break, it can also improve levels of concentration, ease muscle pain, and increase energy levels.

Nutritious snacks

Employers can try avoiding the mid-afternoon slump by ditching the vending machine and providing staff with a choice of healthy snacks such as fresh fruit and vegetables.

Flexible hours

We all have different commitments and responsibilities in our lives, therefore not everyone works to their optimum at the same times of day. Flexible working hours allow staff to work the hours that best suit their personal lives which, in turn, can reduce stress and enable them to focus better on the job at hand.

Walk or cycle to work initiative

As well as playing a part in reducing our carbon footprint by operating a walk or cycle to work initiative, we can help improve both mental and physical wellbeing of the workforce. Under the government’s Cycle to Work Scheme, employers can loan out bicycles to their staff as a tax-free benefit.

Training workshops on mental wellbeing

Mental health issues are often misunderstood in the workplace and as a result, people are reluctant to seek help. In addition, managers and colleagues may not recognise the issues that an employee is facing. Training workshops can include topics such as mindfulness, stress, assertiveness, managing difficult people, managing conflict at work, effective listening, motivational interviewing, etc. They can help provide relevant and helpful information to everyone or specific groups of people as well as guidance on techniques that people can use at home to alleviate symptoms. 

Counselling or CBT sessions for employees

More and more companies are offering counselling and cognitive-behaviour therapy (CBT) sessions to their employees. These are evidence-based approaches that can help employees improve mental wellbeing and also support recovery from stress, anxiety, low mood and psychological difficulties.

If you'd like to find out how First Psychology Assistance can help your organisation better understand and improve the mental health of employees, visit our website www.firstpsychology-assistance.co.uk https://www.firstpsychology-assistance.co.uk/services.php

The art of positive self-talk

Self-depreciation is the default setting for most of us. We see only the negatives or areas for improvement, rather than our many qualities and skills.

Ironically, when we see this same behaviour in others, we criticise them for it: "If only she didn’t put herself down so much", we say, or "why can’t he see what a great catch he is".

The fact is, most of us are humble people. Bragging and blowing our own trumpet does not come easily. And that’s fine – arrogance is not a good quality – however, what we could all do with is some positive self-talk. It’s time to reassure ourselves of our own abilities and recognise the progress we’re making.

Positive self-talk makes us feel good about ourselves and can push us to perform even better – fulfilling our true potential. It’s the optimistic voice on our shoulder that fosters our self-belief and drives us to do bigger, better things with our lives.

On the flip side, negative self-talk, brings us down. It dampens our enthusiasm and stifles our performance. It doesn’t rejoice in our successes, rather focuses on what we didn’t do, or where we could have improved.

All of us could benefit from more positive self-talk in our lives. When it comes to how to do it, this article from Psychology Today suggests that using the third person in self-talk can help you step back and think more objectively about our responses and emotions. It can also help you reduce stress and anxiety.

All too often, our inner voice is predominately negative. We tend to remember the negative comments from our childhood and school days. The problem with negative comments is that they can become self-fulfilling. We replay them over and over to the point that we believe them to be true.

The sad truth is that we are often much harder on ourselves than we would ever be on other people. It takes a lot of positive self-talk to override our negative conditioning, but it can be done. Look at this article from Psychcentral for some examples of the things positive people tell themselves.

As a bare minimum, we should aim not to say anything to ourselves that we wouldn’t say to other people. Let’s afford ourselves the same respect and self-restraint that we would direct towards others.

Positive self-talk will not stop us from messing up from time to time. We all make mistakes. Positive self-talk is not about brushing over the negative or challenging events that happen in our life, it is about looking at what happens to us with a constructive eye, and with a realistic perspective. It’s about recognising the truth in situations and looking at how we can learn from our mistakes to help us grow in to better human beings. To expect perfection in yourself - or anyone else - is unrealistic. So let’s try to be kind to ourselves - always!

Why it’s important to review your year’s achievements and look ahead

It’s fair to say that in today’s challenging economic climate many employees are expected to do and deliver more – often with less resources.

When you’re on a hamster wheel at work, it can be hard to carve out the time to reflect on your performance and achievements. However hard it is, self-reflection is a critical process if we are ever to do things differently – or if we have desires to stretch and grow at work.

Self-reflection is a way of assessing yourself, your ways of working and how you learn. Managers go through this process regularly with their team but it’s not often that we turn the lens around and look at our own performance. This article from HR Zone explains how – and why – the practice of self-reflection is key to identifying opportunities and to changing our habitual work practices so that we get better results.

When we talk about the process of reflection, what we’re really talking about is questioning – in a positive way – what we do and why we do it that way. It's only by doing this that we can assess whether there is a better way going forward. Of course, reflection can be done at any time in the year, but the start of the new year is a great time to set out your plans and priorities for the twelve months ahead. It’s also the time when we're most open to embracing new ways of doing things – so evaluating personal skills can really help to identify changes we might need to make.

It might be helpful to structure your questioning in the following areas:

• Strengths – are you well organised? Do you connect well with colleagues and customers? 
• Weaknesses – are you easily distracted? Do you take on more than you should for fear of disappointing others? Are you inflexible and reluctant to change how you work? 
• Skills – what are your core skills currently and what skills are you looking to develop? 
• Achievements – what have you delivered this year that are you most proud of? 
• Happiness – what gives you joy at work? What tasks do you look forward to? 

Think also about any external factors that may have impacted your work over the year. Perhaps there were problems at home or with the children that took a lot of your attention over a certain period of time – identifying these external pressures enables us to better assess how we perform at work under stress.

Although self-reflection can seem difficult at first, there is evidence from Harvard Business School that it really does positivelyimpact on performance - so remember, practice makes perfect. You will find that it becomes easier and that the end result is not only a more productive year ahead – but also a happier and more fulfilling one too.

Build some fun into your working day

Just because you're at work doesn't mean you can't have fun with your co-workers. We're not talking big nights out and team bonding sessions. Research has shown that workplace friendships are beneficial for productivity and office morale. Friends are more likely to share information and skills without being asked to do so and more likely to give each other a helping hand when the workload becomes too much. 

Here are some ideas for engaging with colleagues and having some fun while maintaining the professionalism necessary at work. 

• Organise a 'dress down Friday'. Dress down Fridays are great for making people feel more relaxed and people tend to give away a bit more about themselves when they wear their own clothes.
• Do a group activity during your lunch break or after work. Exercise is a good option as there is a clear structure while also allowing a chance for you to interact. Try to have some fun rather than be competitive - something like zumba is a good choice depending on the fitness of your colleagues. Bonding is the key here, not winning - it's all about the experience. 
• Have lunch together once in a while. This doesn't have to be loads of work. You could each bring one item to share - bought or homemade, it doesn't matter. Or you could take it in turns to supply the food. The aim is to bring you all together over food. 
• Would your work allow a visiting office dog? Having a pet around the place every now and again has been shown to boost wellbeing. 
• Laugh together. Try and see the funny side at work and look for opportunities to laugh together. You could have a night out in fancy dress, sponsor your boss to wear something silly, or organise a night out to a comedy show, laughter is the best way to bring people together and will make you feel fantastic. 

How to be more productive at work to restore your work/life balance

When it comes to your work do you think you’re doing a ‘good enough’ job, or are you always looking to improve what you do to get bigger and better results? Self-improvement is, in itself, a positive thing, however often we get caught in the trap where we feel that only the best will do and that we have to produce work that is ‘perfect’ in order to be valued.

The problem is that often when we strive for perfection, it can actually impact on our productivity – as well as on our ability to enjoy ‘down time’ with friends and family. This article from The Guardian is spot on when it says that we must stop striving for perfection and that working hard to get the work life balance right, not only benefits our own wellbeing but can also give our career a boost.

There are many tips to share that can maximise your productivity at work, such as: tackling tough tasks in the morning when we're at our most alert and scheduling regular admin time into our diaries to deal with the more trivial tasks, such as email management and returning calls; not to mention the benefits of taking regular breaks to keep energy levels high and your mind clear and focused. You can read more on improving your summer productivity here.

And if you're serious about redressing the work/life balance, we want you to remember the following:

Strive for great – but not perfection

We all want to do a good job, but there comes a point when our quest for perfection means we can never truly switch off and concentrate on other things. When tasks are completed we continue to ask ourselves: how can I make this better? Or: what have I missed? rather than applaud ourselves on a job well done. It can be hard to let things go at work, but by striving to do a great job, rather than a perfect one, we allow ourselves to move forward from tasks and free our mind to focus on other things – such as time spent with family and friends at home. The same can be said for home tasks too. By putting pressure on ourselves to do things better all the time we increase stress levels when what we need to do is give ourselves a break and learn that sometimes ‘good enough’ is perfectly acceptable.

Compartmentalise

In order to maintain a healthy work life balance, we have to learn how to carve out time for each – rather than allow the lines to be blurred. We need to focus on them one by one to give each our full attention. Failing to do so means that we're never fully present and do not give our best self. This means it’s much harder to progress, as we become preoccupied and overwhelmed. So when you’re at home, switch off your work phone, if only for an hour. The world isn’t going to end if we go offline for an hour or two. And make a deal with your family and friends that it’s emergency calls only during core work hours.


When it comes to work life balance, there are not many people who feel that the balance is positively tipped towards their home and family life, rather than their work! Yet, having a fulfilling family life serves to benefit the time you spend at work so it makes sense to find the time for family and friends when you can. The saying goes that all work and no play makes Jack a dull boy – don’t be Jack – do what you need to do to get the balance right.

How to cope with negative feedback

Let’s face it, none of us likes dealing with bad news – giving it, or receiving it. But when we’re in a work situation, negative feedback from customers and colleagues is pretty much inevitable. Knowing how to cope with adverse comments when we’re faced with them, helps ensure we use the feedback as a catalyst for positive change, rather than allowing it to overshadow our work, dampen our spirit and dent our confidence and self-belief.

The first hurdle to overcome is how to manage the occasion when the negative feedback is delivered to you. Chances are the feedback will come out of the blue when you’re least expecting it, but when it does happen, we want you to try and remember to do these three things:

Stop for a second

Our natural instinct when someone says something negative is to defend ourselves and to come back fighting! So much so that we often don’t actually take in what people are saying. Our first piece of advice is to take a moment to process what you've been told. This helps your response to be measured rather than emotional, which will lead to a better outcome, solution or action plan.

Reverse the lens

Whenever anyone shares negative feedback try to take a look at what’s been said from the other person’s point of view. What is it that has made sharing the feedback necessary? Be honest with yourself – could there be some basis in what they're saying? If you choose to ignore what is said, then you are cutting off the opportunity to find out what the basis for the feedback is, and that means there’s a likelihood that you may be missing out on an opportunity for self-improvement and growth.

Respond with kindness

Regardless of the news you’ve been given, thank the person for taking the time to share their feedback with you; summarise what they've said to you, so they know that you've heard their concerns; then reassure them that you'll consider the points raised. Letting someone know that you’ve listened to their views goes a long way to resolving whatever issues you’re facing – and it will definitely buy you some time to think about the feedback and what you’re going to do about it.


Once you’ve done all this, it’s time to think about how to actually deal with the feedback you’ve been given. The first thing to remember is that, in the vast majority of cases, people only give feedback because they care and want to see an improvement in the situation. This is a good basis to work from. By recognising this fact, we can start to reframe our thinking and see negative feedback as a positive opportunity for growth.

This blog post by Psychology Today contains some useful strategies for dealing with bad news, such as contextualising the situation and using it to effect transformative change. It’s especially important for you to take care of yourself during times of emotional upset. Eat well, avoid alcohol and get some exercise. Looking after your physical and mental health will help you navigate through your emotions to reach a positive conclusion to the feedback received.

And remember, you are not defined by this feedback. It is just one person’s view of a particular issue or situation. At the end of the day it is up to you to decide whether – on reflection and after examining the evidence – you choose to agree with them, or not.

Overcoming adversity to achieve your goals

Life is full of ups and downs. Indeed some people say we need to experience the lows to really appreciate the highs; but what happens if we have trouble bouncing back when something bad happens?

The good news is that we have all we need within ourselves to get our lives back on track!

The recent Paralympics are a great reminder of the resilience we all have within us to overcome most of the problems that life throws our way. They show what we can achieve when we believe in ourselves and refuse to be constrained by other people’s expectations of us.

Often we feel inhibited by what other people think, or what they say about us and our abilities and -let's face it - there always seems to be somebody with a critical eye when we're lacking in confidence. However, there are ways to keep going to achieve your goals. Read our tips below.

Positive mental attitude

Positivity is key when it comes to achieving our goals. We have to believe we can do something – truly trust in ourselves and our own ability – in order for us to accomplish what we set out to. Self-doubt has no place in our psyche. Unfortunately, in times of disappointment or when faced with adversity, the self-doubt can become consuming. When this happens, it’s time to reframe your thinking and focus only on the positives.

Be prepared to try harder

All of our lives we have faced challenges. It starts as a child, at school, when we are asked to try something new or given a new topic to learn. We managed the situation then without thinking about it too deeply, but do you remember how our parents and carers helped us through at the time? By telling us to try harder. They weren’t far wrong. We get used to putting in only the minimum level of effort needed to get us through our adult life. The truth is when we’re faced with adversity we do need to dig a bit deeper.

Let go of things you can’t control

It’s common during difficult times to focus on what’s going wrong and hone in on the negative aspects of our lives, rather than look at the big picture. We lose sight of our goals and get stuck in negative thought patterns which are not helpful. We need to be become aware of the aspects of our lives that we can control and consciously free ourselves from those that we can’t. Worrying about something uses up valuable energy – and this energy should be redirected to take us closer to our goals, rather than pontificating about things we have absolutely no influence over.

Stop being your own worst enemy

Be honest, who is it that is really stopping you from achieving your goals? Chances are you have a big part to play. Self-sabotage is not unusual – it manifests in the excuses we tell ourselves to justify our situation, especially during times of stress. When we break these excuses down – really examine them – we usually find that they are ungrounded and the biggest hurdle we have to overcome to achieve our goals is ourselves. Whatever you tell yourself, often becomes a self-fulfilling prophecy. Overcoming adversity is nigh-on impossible until you stop making excuses and start to be your own champion.

Dare to delegate: maximising efficiency in the workplace

Returning to work after the summer break can be a little overwhelming and it’s easy to slip back into old habits – taking too much on and struggling to maintain the work/life balance we all crave.

For many of us, delegation is the one thing that we really struggle with. How many times have we agreed to more work than we can realistically handle? How many times do we do things ourselves, rather than spread the workload with others within our team or seeking freelance help from outside?

Doing everything ourselves might seem like the right thing to do, but the reality is that not only is it bad for business, it’s also not conducive to optimal wellbeing.

Here are our three tips to help you manage your workload and delegate effectively to maximise your effectiveness and efficiency in the workplace.

Start small and work up

For many of us, delegation marks a loss of control. We fear that other people won’t complete the task in the same way or to the same standard as we would and that makes us reluctant to let go. Delegation is a skill. And, as with most new skills, the key is to start small. To begin with, delegate only the smallest of tasks – then as your ability to let go grows, so too can the tasks you are willing to pass over to someone else.

Prioritise your workload

In order for you to successfully delegate, you need to be clear about your own workload. As work comes in, categorise it. Does it have a deadline? What is the expected outcome? Is there anyone else with the skills needed to complete the task? Anything with a less urgent deadline or a lower skill requirement, can be delegated, freeing up your time to the value-adding tasks. Keeping hold of tasks that could be easily or more quickly done by someone else doesn’t make good business sense – you should recognise your own strengths, and those of others. That’s the way to ensure efficiency at work.

Include instructions

This article from Psychology Today's blog suggests that the real reason we find it hard to delegate is not that we don’t want someone to share the burden, but that we are often dissatisfied with the results that come back to us. This can be easily overcome with the use of detailed instructions. These serve two purposes: to outline your expectations with regards to outcomes and to make it easier for you to let go of certain tasks. Even if the task is straightforward, the act of writing up instructions for whoever you delegate to, will avoid any misunderstandings in communication when handing over the task and help ensure that standards are maintained.


Still not convinced? Remember, delegation is not an indication that you are unable to manage your time effectively, it’s the opportunity for you to help others to grow, to strengthen collaboration skills and to develop trust / confidence within your team.

Delegating the tasks you haven’t had time to do could actually lead to greater creativity in the workplace – helping to identify efficiencies and finding better ways of doing things. So by delegating, you’re actually doing someone a favour!

Summertime productivity tips

Admit it – how much time do you spend gazing out of your window when the sun is shining, thinking about all the things you could be doing rather than work?

When the weather is nice outside, there are a million and one things we could be doing – but how do we fit it all in? We’ve pulled together some tips on maximising your productivity during the summer months so you can enjoy time at work - and at play.

The early bird

Longer days mean we can get up a little bit earlier in the summer months and it’s still light. Imagine what you could achieve in just one more hour – especially if the rest of your household is still sleeping! The extra time can be spent planning the day ahead and what you want to achieve, as well as doing all the preparation work you need to ensure your day goes smoothly.

Don’t answer

This is quite a difficult one to achieve, but we think it could have a big impact on productivity – make yourself a promise that you will not answer your phone all day. This article outlines the thinking behind the action [link: https://www.forbes.com/sites/work-in-progress/2012/10/14/24-ways-to-be-uncommonly-productive-today/#55c483fa253e], it works on the premise that if the call is important, they’ll leave a message and you can pick up your messages when you have finished the task or activity you were doing when the phone rang. Breaking off from what you’re doing loses momentum and wastes time. Give it a try and see what you think.

Plan to be productive

Even if it’s the holidays, set some time aside on a Sunday evening to plan what you want to achieve during the week ahead. If you commit something to writing you are more likely to complete the task, while sticking to a schedule – even during the summer break – helps you keep on track and feel fulfilled. You can build in ‘down time’ too, as well as relaxation activities. If it’s on your weekly plan, you’ll do it, guaranteed!

Do not multitask

We love to multitask – it makes us feel invincible and as if we have everything under control. But think about it - do we ever spend any time thinking about what we’ve actually achieved while multi-tasking? It is an illusion that we will accomplish more if we multitask. How can we put the same focus and energy into several tasks, as we would to just one? This summer, address just one task at a time and vow to accomplish it to the highest possible standard.

Three simple tips

Productivity is sparked by times of relaxation and reflection. These three simple summertime tips will help you strike the balance between relaxation and productivity.

1. Write things down, rather than keep them in your head – leave your brain clear for thinking and ideas.
2. Open the windows and get some fresh air – go for a quick stroll if you can, but at the very least take a minute or five to take in the fresh air during every working day.
3. Use waiting times – e.g. while in queues or waiting for public transport – for thinking or unwinding, rather than doing stuff, that includes responding to emails, text messages and surfing for information. 

Summer brings with it lots of distractions, but if we plan ahead and make minor modifications to our daily schedules we can remain productive.

For more practical advice to help ensure you deliver your best self at work during the summer months, read this article.