Resources: Henkel [email protected] Programme

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)

Stretch to help neck pain

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:

Centering

Diaphragmatic Breathing

Seated Stretch

Standing Stretch

Balancing

Energising Power Postures

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)

Rising to Stand Sequence

Standing Stretch Sequence

 

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

Observing the Breath

Standing Stretch (Focus) – Repeated from last week

Standing your Ground (rising to stand)

Balancing Postures

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:

Centering

Posture Rhyme

Focusing

Energising

 

Fitness Apps

Downdog (Fitness & Yoga apps offering short, customisable workouts)