Session Five: Reboot Your Workday Energy
Slide Deck:
Henkel Session 5 Reboot Your Workday Energy by Lucy Griffith
Video:
How to do the Brügger Break (Posture Microbreaks)
Wall Angel (for tight shoulders)
Books:
Physical Intelligence by Claire Dale and Patricia Peyton
Articles:
Benefits of Walking Meetings: Inc. Article on how walking meetings can promote creative thinking
Sitting and Exercise: New York Times Article on how sitting for too long sabotages exercise benefits
Moving to Reduce Health Risks: New York Times Article on how short and low intensity activity can help improve health
Exercise & the brain: Guardian Article on how exercise improves cognitive functioning
Health Risks Associated with Prolonged Sitting: NHS Article – Why We Should Sit Less
Ideas for moving more when you’re working from home:
Injecting Movement into your Workday
Scientific Research:
How walking can improve creative thinking: 2014 Study – American Psychological Association
Power Posing Effects: 2018 Study – Association for Psychological Science
Research linking slumped postures to negative perception – University of Hildesheim/Ruhr University Bochum Germany
Seated posture and Confidence: 2009 Study by Ohio State University
Movement-Based Exercises:
Centering – Repeated from weeks one and two
Circulation Booster #1: Shake Out
Circulation Booster #2: Twisting Stretch
Circulation Booster #3: Standing Stretch (Repeated from last week)
Circulation Booster #4: Swing Sequence
Circulation Booster #5: Power up your legs
Session Four: Rest and Recharge for Optimum Health and Performance
Slide Deck:
Henkel Session 4 Rest and Recharge by Lucy Griffith
Video:
Why Boredom is Important: BBC Reel short video
Time Confetti – The One Thing Ruining Your Free Time: BBC Reel short video
How to improve your sleep: Sleep Tips video by Sleep Scientist Matthew Walker
How to tell if you’re sleep Deprived: Tech Insider Video
Sleep is your superpower: TED talk by Sleep Scientist Matthew Walker
Books:
Sleep – Why We Sleep by Matthew Walker
Physical Intelligence by Claire Dale and Patricia Peyton
Articles:
How Busyness Leads to Bad Decisions: Article from BBC Worklife
How to Deal with Feeling Constantly Overwhelmed: Article from Harvard Business Review
Learning to Say No More Often: Article from New York Times
Do people choose pain over boredom? Article from BBC News
The impact of Cognitive Fatigue – Article from Metro
Creating the Habit of Not Being Busy – Article from Thrive Global
A case for doing nothing: The Dutch concept of ‘Niksen’ – Article from New York Times
Is Self-Care Self-Indulgence? – Article from New York Times
What to do with a day off – Article from New York Times
How to calm a racing mind and finally go to sleep – Article from Thrive Global
Downloads:
Energy depletion exercise: PDF Worksheet
Free Sleep Booklet to download: Your Guide to Healthy Sleep
Apps:
Meditation and Relaxation training: Headspace
Physical Exercises:
Beginner’s Body Scan Meditation: from Mindful
Session Three: Harness Positive Stress, Control Negative Stress
Slide Deck:
Henkel Session 3 – Harness Positive Stress, Control Negative Stress by Lucy Griffith
Video:
Brain Behaviour – Professor Robert Sopalsky explains how the three parts of our brain interact to produce and reduce a stress response
Breathing and Health: Ted Talk by Joe DiStefano
Breathing and Stress: Ted Talk by Psychologist Dr. Belisa Vranich
The role of the Vagus Nerve in Calming the Stress Response: New York Article by Edith Zimmerman
Negativity Bias – Ted Talk by Social Psychologist Alison Ledgerwood
Positive Aspect of Stress – Ted Talk by Health Psychologist Kelly McGonigal
Eustress / ‘Finding the Flow’ – Ted Talk by Mihaly Csikszentmihalyi
Physical Exercises
Diaphragmatic breathing & the vagus nerve
Self-Massage Techniques for Tension Relief
Balancing Breath Technique (Nadi Shodana)
Seated Stretch Sequence (repeated from previous session)
Centering Sequence (repeated from previous session)
Articles:
Understanding the Stress Response – Harvard Medical School Article
Stress Control using Breathing Techniques – Harvard Medical School Article
Exercise and Stress: Mayoclinic Article on how exercise can reduce negative stress
‘Positive’ and ‘Negative’ Stress – What is Eustress? Article from positivepsychology.com
Scheduling ‘Worry Time’ – PGSG Article on Releasing Anxiety and Worry
How the brain responds to pressure – Headspace Blog Article on Reacting Better Under Stress
Harnessing the Upsides of Stress – Article from Harvard Medical School
Physical impact of Chronic Stress – Article from American Psychological Association
Stress and Control – Article from medicalnewstoday.com
Wim Hof Method – Cold Shower technique as method of stress management training
Guarding Mental Health during the COVID-19 Crisis: Article by Rehab4Addiction
Scientific Study
How Perception Affects Our Risk From Stress – 2011 University of Wisconsin Study
Apps:
Meditation training – Headspace
Wim Hof Method App – Breath Control, Ice Showers and More!
Session Two: Maintaining your Focus in a World Calling for your Attention
Slide Deck:
Henkel Session 2 Maintaining your Focus
Articles:
Boredom tolerance: Guardian Article on how people prefer electric shocks to being alone with their thoughts
Exercise & the brain: Guardian Article on how exercise increases focus and attention span
Procrastination: BBC WorkLife Article on the emotional roots of procrastination
Procrastination: BBC WorkLife Article The Smart Guide to Procrastination
Self-control: BBC WorkLife Article on mental hacks that aid self-control at work
The cost of task-switching: Fast Company Article on the impact of interruption
Dealing with overwhelm: Harvard Business Review Article
How Busyness Leads to Bad Decisions: Article from BBC Worklife
Impact of multi-tasking: Psychology Today Article – The True Cost of Multi-Tasking
Notifications from Phones: Guardian Article – One Ping After Another
Tech Distraction: Harvard Business Review Article: Stop Letting Push Notifications Ruin Your Productivity
Attention Management: New York Times Article: Productivity isn’t about time management
Books:
Distraction – Indistractable by Nir Eyal
Scientific Studies:
The Cost of Interrupted Work – University of California Study – link to distraction and stress
Physical activity improving attention span – Journal of Science, Medicine & Sport
Videos:
How to Distraction-Proof Your Mind – BBC Ideas Video – with Nir Eyal
The Science of Multi-Tasking – BBC Ideas Video – Is it possible to multi-task effectively?
How Screen-use Effects our Lives – TED.com Talk – by Psychologist Adam Alter
How to Train Your Monkey Mind – Huffington Post Video – Interview with Mingyur Rinpoche (Tibetan Buddhist Master)
Activities:
Hacking your phone to avoid distraction: PDF Worksheet
Life balance – wheel exercise: Video & PDF Worksheet
Apps:
Meditation training – Headspace
Distraction avoidance timer – Forest
Movement Exercises for Better Focus:
Centering – Repeated from last week
Standing Stretch (Focus) – Repeated from last week
Standing your Ground (rising to stand)
Session One: Habit Hacks for a Healthier Workday
Slide Deck- Session One:
Slide Deck from Week One’s Session by Lucy Griffith
Articles:
Psychology of Habit: New Yorker Article by Jerome Groopman Can Brain Science Help us Break Bad Habits?
How to Build Healthy Habits: New York Times Article by Tara Parker-Pope
Books:
Power of Habit by Charles Duhigg
Atomic Habits by James Clear
Websites:
Simple habit change techniques: BJ Fogg’s Tiny Habits
Accountability for Change: Stickk.com website (commitment contract)
Healthy Movement Habits Videos:
Fitness Apps
Downdog (Fitness & Yoga apps offering short, customisable workouts)