Daylight savings - what will do with that extra hour of daylight?

It’s that time of year we all look forward to – the clocks go forward an hour this weekend and spring is in the air.

Studies show that the more daylight we’re exposed to, the more active we are – and the better we sleep at night. The question is what are you going to do with your extra hour of daylight? And, what difference is it going to make to your life?

We’ve compiled some suggestions to get the most out of your – longer – day, helping you to feel happier and more fulfilled.

Get off to a positive start (20 mins)

A good morning routine helps to set us up for the day, so starting the day as we mean to go on is a great way of making the most of your extra hour of daylight. Understand what works best for you in a morning then make it happen. Write out a schedule and have a plan of what you want to achieve during each day. This insight into the morning routines of successful people makes pretty inspiring reading.

Take 5 (5 mins)

Build some time into your daily routine to take in your surroundings and be thankful for the beautiful nature around us. Just five minutes is long enough to practise some mindful thinking, which will have a positive impact on the rest of your day. For more information about mindful thinking, you can read this previous blog post.

Catch some rays (10 mins)

Vitamin D is essential for human health. It increases the metabolism and the absorption of calcium and phosphorus. Sunlight is what the body needs to produce Vitamin D in the skin – so plan some time into your schedule and use some of your extra hour to get a daily dose of the sunshine vitamin. To find out more about the benefits of Vitamin D, why not read this article?

Get moving (15 mins)

Try to do more of what you love outdoors. Take a walk – use local parks to get more active. The great news about exercising outside is that it’s free and the preparation time is minimal; you don’t need any equipment and you’re less likely to get bored with the routine. This study outlines the benefits of outdoor exercise on not only our physical wellbeing, but our mental health too.

It may only be an hour, but we guarantee that these extra 60 minutes will be enough to boost your mood and leave you feeling more positive and productive. So, use it wisely – take a big breath in of the fresh spring air and leave the ‘sluggishness’ of winter behind you.

Networking matters – how to leave a good impression

We often hear the saying that you only get one chance to make a first impression. While this is true, it does imply that once we’ve made an initial connection with someone, we’re home and dry. Yes, the foundations of good business relationships can be laid on first meeting, however keeping these connections alive through networking is an ongoing process – rather than a one-off event.

As with all relationships, business associations need to be nurtured and fed regularly if they are to flourish. The alternative is that we only connect with people when we need them for something and our work colleagues will soon get wise to this!

That aside, if we view networking as simply something we do when have a specific outcome in mind, it can become a more daunting task. Much better to embrace networking as part of our working life than think of it as a means to an end.

It’s good practice to build networking activities into your weekly work schedule, when you’re not looking to gain anything – this way you can focus on what you can do for others, rather than on what you expect from them.

We’ve developed some tips for building authentic networking connections that always leave a good impression

It’s not all about you

Make sure the focus is on others, not yourself. When building new relationships it’s easy to slip back into our comfort zone and talk about things we know most about – in many cases, that means talking about ourselves! The best way to excel at networking is to turn the tables and make sure that we always keeps others at the core of the conversation. By all means, share your views when asked, but make a real effort to include others in discussion through asking questions and bringing people in to give their perspectives too.

Listen more than you talk

We are given two ears and one mouth for a reason, and the rule of thumb when networking is to listen for twice as long as you spend talking. Relationships are about give and take, so make sure you give others the time and space to express themselves before sharing what’s on your mind. Active listening skills, such as keeping eye contact with others, and interjecting with questions or verbal cues – such as ‘mmm’ or a nod of the head, show that you are paying attention.

Stay in the room

Value the time that you spend networking with others. Be present in the conversations, turn your phone to silent and don’t look around the room, or down at your watch, unless absolutely necessary. People will very quickly pick up on your body language and your non-verbal cues, as much as they will the words that come out of your mouth.

Be a name dropper

When talking to new people make an extra special effort to use their name, to show that you’re paying attention and are making a personal connection with them. This serves two purposes: people respond better to those who address them by name, they’re more likely to remember you and it’ll make them feel good; it also means you're more likely to remember their name again in the future. There’s nothing worse than meeting up with a new contact, only to struggle with their name. If you find this a problem, this article may help.

If you’re interested in learning more about how to get the most out of your networking experiences, why not read this blog from the guardian newspaper?  It describes a three-pronged approach to networking - the ARE strategy. It stands for anchor (finding common ground), reveal (share interesting information about yourselves with others) and encourage (getting others to join in the conversation).

Remember, mutually beneficial business relationships are not built overnight. We need to put the same time and energy into nurturing our connections at work as we do those in our home-life. Put other people first and your networking efforts will soon pay dividends.

Building self esteem – in yourself and your work colleagues

Maybe following the influx of cards and chocolates earlier this week your self-esteem has already soared to a record high, but if that’s not the case, now is the time to do something about it!

Self-esteem is about feeling confident in yourself and your own abilities. In the workplace it’s easy to sometimes feel unappreciated or daunted by the tasks you need to fulfil. But it needn’t be that way.

Mind, the mental health charity, has compiled a comprehensive list of things we can do to boost our self-esteem – some of the actions we need to do for ourselves but several of them translate perfectly into the workplace.

Challenges

Successfully overcoming challenges is a great way to boost your self-esteem, so don’t be afraid to set yourself stretching tasks – you can do it! And when you, do you’ll feel amazing. If you're lacking in the confidence to achieve things by yourself, why not set a challenge that involves you and your work colleagues? Knowing that you've done something well together is a great way to build confidence in your own ability, and that of your work colleagues. Team building exercises, brainstorms and away days are all great ways to improve self-esteem and build better teams.

Assertiveness

Self-esteem is all about confidence. Confidence is built when we have the courage to assert ourselves. The work environment is a great place for feeling assertive. It is familiar to us, the people we work with know us and what we are capable of, plus we're surrounded by people who, mostly, want the same the things we do. Assertiveness is not about being aggressive or bossy, it’s the happy medium between being belligerent and passive. It’s about being clear about what you want and what you don’t want. In the workplace, assertiveness is about acknowledging the contributions that your team members make – while ensuring that your suggestions are equally recognised.

Read First Psychology Assistance's resource sheet on Assertiveness Training >

Read First Psychology's advice page on Assertiveness >

Support

Self-esteem is given a boost when we feel we have a strong support network – this gives us the courage to try, as we know someone has our back if we don’t quite make it. If your current workplace doesn’t have the support network you need, why not create one? Supportive work environments encourage people to take ownership and responsibility, safe in the knowledge that any mistakes made are learning experiences, rather than a reflection of their abilities.

Negativity

No-one likes negativity, but when your self-esteem is already low, it's easy to find the negatives when they’re not even there! However, change has to start within yourself. Negativity breeds negativity so that first step to a more positive work environment – and one in which your self-esteem can soar – is by being positive. Take time out of your working day to find – and note down – the positive things that have happened. Encourage your colleagues to do the same and aim to create a positive work environment where people are encouraged to shine. Then watch what it does to your team's self-esteem.

Building self-esteem takes time, but by making the smallest changes today you can make big strides to developing a more confident, more authentic you. And that will feel great. What’s more is that confidence is catching. Start with yourself and see how it rubs off on your colleagues.

Visit Mind's website for more tips on building self-esteem >

Can the cold boost your performance at work?

The alarm goes off in a morning and – let’s be honest – in this dark, damp winter weather, what wouldn’t we do to press snooze and snuggle back down into bed, if only for a few more minutes?

But before you hit that button, remember these few key facts about why this colder weather is actually good for us and could have a positive impact on our performance at work.

Work

Although getting to work may be a struggle during the cold winter months, once we're there, chances are we'll give our best – unlike during the summer months when we can be more easily distracted and eager to wind down for the holidays. Research in the US showed the impact that warmer weather had on complex decision making. They had two groups of workers complete a proof reading task – one group in a warm room, one group in a cool room. The group in the warm room missed significantly more mistakes than those in the room with the cooler temperature, suggesting that our minds are potentially more alert when our body temperature is lower. This is because our brain produces glucose – which we can either use to make decisions or, when we are hot, we can use it to cool our body temperature down – leaving us with less brain power to make convicting decisions.

Rest

We all know that our performance at work depends on the quality of sleep we have had the night before. And cooler temperatures have been proven to have a positive impact on sleep quality. A study by the University of Southern Australia demonstrated that people suffering from insomnia were seen to improve when they went to bed in colder temperatures. The science behind this is the fact that as our body temperature drops, it induces feelings of sleepiness. Therefore we are more likely to fall asleep in cooler environments. Not only that, but our body releases more melatonin in colder temperatures and that’s good for the skin too, not to mention the calories we burn!

Play

Although our desire to keep active during the winter is often much lower than during the spring and summer months, there’s a lot to be said for making sure we continue with our usual non-work activities during the colder months too. When it comes to exercise, there is evidence to show that our bodies are able to train faster and for longer in cold weather, than in the heat. This is because it’s easier for our bodies to regulate temperature. Interestingly though, it works even harder when used to operating at a certain temperature. This was proved when two groups of cyclists were split to train in different environments – one cold, one hot. The cold group outperformed the hot group in the first test, however when the warm group moved back to train in a cold environment again, they were found to outperform the cold group – who’s performance remained consistent. The lesson learned here is that our bodies respond to changes in the temperature, so – in a work environment – maybe turn up the air conditioning a notch before a big team meeting in the hope of maximising the performance of your team?


Our bodies are amazing, responsive, adaptable vessels. The cold weather serves to boost our internal operating system which, when channelled properly, can have a positive impact on how we perform certain tasks. The winter months are often seen as a season to ‘endure’ and ‘tolerate’ while waiting for the spring to reappear, full of promise. Surely it would be better to see the winter for what it is – a time of possibilities and potential; the time to test yourself and strive to achieve your best.

Why not give the winter your all – and see what you get in return?

Giving up an addiction, such as smoking – why it’s so hard and how to make it easier on yourself and your colleagues

So far, so good – we’re over two weeks into January now and you’re still sticking fast to your New Year’s resolution. Firstly, well done – whatever you’ve decided to do (or not do) during 2017, you only have another 50 weeks to go...

Breaking the two week barrier is a major milestone for any resolution and this is especially true if you have started on the road to tackling an addiction. Dealing with any addictive behaviour is not easy – it’s a daily battle – but let’s not forget how hard these first few weeks/months can be on your friends, family and work colleagues too.

We've developed six steps to successful addiction busting that won’t impact on your workplace.

Safety in numbers

It can really help to build a group of allies at work who can understand what you’re working towards and be on hand to help you through the difficult times. You’ll also find that the more people who know about your efforts, the harder it will be to fall off the wagon and go back to your addiction.

Keep busy

Very often addictive behavior stems from one of two reasons: habit and boredom. In order to keep on track, it’s really important to keep yourself busy. This is often easier to do at work than it is at home, so take advantage. Write to-do lists, take a stroll, read something, do whatever it takes to keep your mind occupied so it doesn’t slip back into old behaviours.

Secure a sponsor

Sponsors are something usually associated with alcoholics anonymous, but the concept is useful when battling with any addiction. We’re all used to having performance reviews at work, so why not think about finding someone at work to make sure you keep to your resolution? Given that if you succeed, your performance at work will also benefit, it makes sense to recruit someone to help keep you accountable for your actions at work.

Take the time to avoid your triggers

A study in 2015 on addictive behaviour found that there are certain person-specific cues that can trigger addictive cravings. These cues include things like spending time with friends who share the same addiction, places and surroundings that are linked to your addictive behaviour. It is important to understand that these triggers and cues are just as likely to be present in your work environment as they are at home.

Rearrange your routine

Chances are your addiction will have touched your professional life, as well as your private life. The cigarette break with your team colleagues if you’re a smoker, the after work celebratory drinks when you’re looking to cut out the alcohol, the business lunches with clients when you’re trying to change your relationship with food. All of these addictions require a change in your work habits if you really are going to succeed.

Think of your addiction as you would a work goal / challenge

We all face challenges every day in our working life. So your colleagues will all know what it is like to face a challenge and overcome it. Similarly, they will all appreciate what it takes to meet a goal. However, they will not appreciate the emotional investment you are making to kick your habit. Take the time to explain to your colleagues what you are trying to achieve and why it’s important to you – and the benefits it will bring to the workplace. Being upfront will help build the support you need to help you beat your addiction for good.

Remember, battling an addiction is hard work. It requires determination and dedication every single day. Think of overcoming your addiction as a new way of life, rather than a short term action, and this will help to develop the mindset you need to break your habit for good.

More about addictions and how to overcome them >

Why making firm positive goals and writing them down is so important for achieving them

If, for you (and indeed like many of us), the New Year equals a new start, you will no doubt have returned to work brimming with enthusiasm and keen to set goals for the twelve months ahead.

These goals may be personal or work related – most probably a combination of the two – and the purpose they serve in our lives is to give us a purpose and channel our energy in a way that moves us forwards.

Accomplishing even the smallest of goals can help us feel fulfilled and give us direction. They keep our lives on track and help us on our annual journey of self-development and growth. We’ve identified three steps that will help you make 2017 a productive one.

Step 1: decide exactly what you want to achieve

A study in 2010 - published by the American Psychological Association - found that the key to achieving your goals was to plan out exactly what you wanted to do. The study shows that it doesn’t matter how audacious your goals are, what matters is that you actually pin down what you want to achieve.

The study focussed on people who wanted to change their dental hygiene habits. It found that the people who pinpointed when and where they would floss their teeth did so, and were more successful in changing their dental hygiene habits as a result.

To help you pinpoint your goals, it may be helpful to think about how you will feel when you have achieved your goal? What will have changed in your life? What will be different? How will you know when you have succeeded? By thinking about what will have changed after your goals have been achieved you can then work backwards and identify what you need to do to get there!

Step 2: write your goals down and share them with others

Once you know where you want to get to and what you want to achieve, it’s really important to write your goals down. Research shows that when it comes to goal setting, people often fall into one of two camps – the thinkers and the list makers. Be honest, which camp do you fall into? A psychology professor from the Dominican University conducted a study to establish whether writing down your goals helped you achieve them. The results found that more than three quarters of the people who took the time to write their goals down actually achieved them, this is compared to less than half who did not.

When writing down your goals, take the time to break each one down into manageable steps, making them SMART if you can. SMART goals can relate to personal, as well as professional goals. Put simply it’s about being clear about what you want to do and setting out how you will get there. There’s a simple guide to setting SMART goals here: http://www.smart-goals-guide.com/smart-goal-setting.html

Once you have written down your goals, it’s really helpful to plot out your very first step to get you off the starting block. This is often the most difficult step, so once you are comfortable with how you will start on your journey, you are more likely to continue. Think of each of your goals as a to-do list that sits right alongside your daily tasks, such as do the laundry and collect the children from school. This allows you to carve out time in your daily routine to dedicate to your goals.

Review your progress

Once you have set off on your path, remember to build time into your schedule to review your progress. This doesn’t have to be weekly, or monthly, it really depends on your goals and the steps you need to take to achieve them. What is important, once you have taken the time to articulate your goals, is not to blindly continue on a path without reviewing your progress.

Build time into your schedule to check how much headway you’re making and amend your course of action, as necessary. This is also the time to cross those goals off your list that you have already achieved and take the time to celebrate your achievements.

So, what are you waiting for? Get scribbling those goals down and make 2017 your year of improvement and advancement…

Time management tips for getting you through the festive period

There’s no denying it, Christmas is a busy time of year. There are always people to see and things to do, above and beyond our usual daily routine – how do we manage to fit it all in and get our work done too?

As much as we may like to be spontaneous and flexible the rest of the year, the festive season is best enjoyed when properly organised! So we’ve developed some time management tips to help guide you – stress free – through this Christmas period.

Write it all down

Not just the big stuff either, now is the time to be specific. Include your work, recreational and social events all on the one list. One of the biggest stressors around this time of the year is feeling as if you’re pulled in every direction. By making a list of everything you need to get done over the festive season, it will help you to feel in control and avoid the nagging doubt that you have overlooked something – or indeed someone!

Make some me-time

At Christmas we tend to put other people first and forget about what we need. That’s the wrong way to do it. You should always looks after yourself first so that you are sharing your very best self with your colleagues, friends and family. We would even go as far as to suggest you add yourself to your to-do list (see point above), just so you don’t forget to focus on who’s important.

Stick to a schedule

Setting a schedule may not be exciting, but it is necessary to ensure that you make time for everything you want – and need – to do. Take each item off your to-do list and transfer it across to your calendar, along with an estimate of how long you think it will take you. Make sure that you are realistic about your time commitments and don’t forget to schedule in the daily events too, like meal times. Rather than see the schedule as something that binds you, regard it as a tool that gives you the freedom to accept festive opportunities as they arise.

Be creative

Christmas is a special time, a magical time, so feel free to be creative with your schedule and use it to remind you of the spirit of Christmas. Instead of writing ‘gift shopping for mum’ change it to ‘looking for the perfect gift to remind mum just how special she is to us’; rather than ‘team Christmas lunch’ think of it as an ‘opportunity to learn more about my colleagues and what makes them tick’. It may sound like a silly idea initially, but when we’re harried it really helps to remind ourselves why we’re busy and why certain activities are important to us.

Be present

As well as making sure that things don’t fall through the cracks, schedules are also a great way of helping us appreciate and be present during the festive season. By scheduling something into our calendar, we are giving ourselves permission to spend the time doing things that are important to us, so savour the time you have allocated to the task in hand and remember to enjoy yourself.

Value time

Time management is all about prioritising and you can’t do that effectively if you don’t put a value on time. Knowing what time is worth – both yours and other people’s - can help you decide whether you can do something yourself, or delegate / outsource. Let’s give an example: the house needs its annual deep clean but it will mean taking a day’s leave; you know that a cleaner can be brought in for £2 less per hour than you earn, therefore bringing in a cleaner to help with the house makes financial sense. Plus, if you schedule in the cleaner to come when you know you’ve got to be at work – office lunch, important meeting etc – this means you’ve effectively freed up your time to do something else.

Prepare to prioritise

Go through your schedule and give each entry a grading – 1, 2 or 3. Make a distinction between your obligations (i.e. things that are non-negotiable and can’t be moved – this could be something like a school play); the things that mean a lot to you and you’d be really happy if you could manage it (like Christmas drinks with your work colleagues); and those events or activities that you would make time for if possible, but it wouldn’t be the end of the world if you couldn’t manage it (shopping for a secret santa gift).

If you find prioritising difficult, ask yourself:

• What will happen if I don’t do this?
• Is there anyone else who can do this instead of me?
• How will I feel when this task/event has been done? 

Prioritising your Christmas to-do list is slightly different to any other time of the year in that it is about balancing your work and family obligations alongside the social events that give you real joy and enjoyment, so make sure that your schedule reflects this.

Finally, don’t be afraid to say no. There will, no doubt, be additional pulls on your time but before you agree, ask yourself these things:

• Do you really have the time or energy to do that extra task? 
• Will it eat into your personal / family time? 
• Does it involve doing something you enjoy? 

Remember to try and stick to your schedule, enjoy the festivities and make this Christmas one to remember – for all the right reasons!