What Beth Kanter and I are hearing from people working in the nonprofit sector about stress, burnout, self-care and wellness at work. Includes 10 powerful techniques to help avoid burnout and get more energy for 2016! Learn more about our book of the same name at healthyhappynonprofit.org.

1. Ten
Nonprofit
Work
Practices
for
Impact
without
Burnout
Beth
Kanter
and
Aliza
Sherman
January
14,
2016
-­‐
Wild
Apricot
Webinar

2. Aliza
Sherman:
Web
Pioneer,
Author,
Speaker,
Tech
Wellness
Advocate

3. Beth
Kanter:
Master
Trainer,
Author,
Speaker
and
Blogger
@kanter

4. • Identify
one
self-­‐care
habit
to
build
and
practice
in
2016
Topics
OUTCOMES
• Learning
together
• Building
tiny
habits
• Use
chat
to
ask
questions
as
we
go.
FRAMING
Happy
Healthy
Book
and
Manifesto
The
Ten
Practices
1. Happy,
Healthy
Bill
of
Rights
2. Happy,
Healthy
Habit
Change
3. Get
Enough
Sleep
4. Get
Moving
5. Embrace
Mindfulness
6. Manage
Your
Energy
7. Integrate
Tech
Wellness
8. Stop
Procrastination
9. Set
Limits
10. Create
Your
Self-­‐Care
Plan
Reflection,
Q/A,
Resources
Agenda
Slides
and
Materials:
http://www.happyhealthynonprofit.org

5. The
“Happy
Healthy”
Nonprofit
Book
https://www.surveymonkey.com/r/happy-­‐healthy-­‐np

6. 4
Steps
to
Nonprofit
Chronic
Stress

7. The
Five
Spheres
of
Happy
Healthy
Our
Tech
Our
Work
Our
Environment
Other
People
Ourselves

8. Self
Care
Practices,
Plans,
Policies

9. Self-­‐Care
Habits
for
Individuals

10. Declare
A
Self-­‐Care
Bill
of
Rights
1

11. Self-­‐Care
Bill
of
Rights
Aisha
Moore’s
Bill
of
Rights
I
have
the
right
to:
• put
my
mental,
physical,
emotional
and
spiritual
health
above
everything
and
everyone
else
• put
self-­‐love
into
action
• give
to
others
and
this
world
in
a
way
that
energizes
me
• make
decisions
about
my
time
without
guilt
• adequate
sleep
• focus
on
my
physical
body
and
outward
appearance
• pamper
myself
• define
leadership
and
success
in
a
way
that
supports
self-­‐love
in
action
• develop
new
habits
that
support
my
self-­‐care
• speak
the
truth
in
all
situations
Take
a
mindful
moment
and
jot
down
some
ideas
about
what
is
in
your
Self
Care
Bill
of
Rights
1

12. Happy,
Healthy
Habit
Change
2

13. Habit
Change
and
Tracking
Apps
2

14. Get
Enough
Sleep
3

15. Get
Enough
Sleep:Track
It
3

16. Don’t
Just
Sit
There!
4

17. Beverly
Trayner-­‐Wenger
List
of
Standing
Desk
Resources
h=p://bethkanter.wikispaces.com/walk
Stand
Up
At
Work:
Standing
Desk
Hack
4

18. Start
Moving:
Work
on
Walking
More
4

19. Start
Moving:
Walking
Meetings
4
http://www.bethkanter.org/walk-talk/

20. Mindfulness
is
not
meditation…
(although
meditation
can
improve
mindfulness).
Embrace
Mindfulness
5

21. Mindfulness
Practices:
Yoga,
Really
5

22. Mindfulness
Apps
5

23. Embrace
Mindfulness:
Change
Your
Brain
Tech Compulsive
Energy Depleted
Attention Deficit
5

24. Mindfulness
Practices:
Go
Analog
5

25. Mindfulness:
Coloring
Books
&
Apps
h=p://www.bethkanter.org/adult-­‐coloring-­‐books/
5

26. Mindfulness:
Take
A
Pause,
Breathe
• 1:
Bring
gentle
and
consistent
a=enEon
to
your
breath
for
two
minutes.
Every
Eme
your
a=enEon
wanders,
bring
it
back
• 2:
Sit
without
an
agenda
for
two
minutes.
ShiH
from
doing
into
being
5

27. Manage
Your
Energy
and
Attention
6

28. Manage
Your
Energy:
Synch
Work
Tasks
6

29. Manage
Your
Attention:
18
Minutes
A
Day
6

30. Tech
Wellness
7

31. Dr. Ken Hansraj M.D.
Tech
Wellness
7

32. Tech
Wellness:
Charging
Station
7

33. Tech
Wellness:
Benefits
7
Wellness
Attention
Boundaries
Habits
Influences
Thoughts

34. Is
Procrastination
A
Problem?
8

35. Stop
Procrastination:
Self-­‐Awareness
Type
into
Chat:
How
do
you
usually
procrasEnate?
Are
you
aware
of
it?
8

36. Stop
Procrastination:
Eat
That
Frog
8

37. Set
Limits
9

38. Set
Limits:
Exercise
Your
“No”
Muscle
Beth,
I
need
you
to
do
….
No
9

39. Create
Your
Self-­‐Care
Plan
10

40. Create
Your
Self-­‐Care
Plan
Self-­‐Care
Habit
Area
Prac;ce
Goals
Physical
and
Wellness
-­‐Get
7-­‐9
hours
of
sleep
per
night
-­‐Eat
more
fruits
and
vegetables
every
day
-­‐Get
10,000
steps
a
day
walking
Mind
and
Mindfulness
-­‐PracEce
a
mindfulness
acEvity
every
day
for
15
minutes
like
adult
coloring
or
breathing
Technology
-­‐Stop
reading
and
responding
to
work
email
or
social
media
first
thing
in
the
morning
or
right
before
bed
EmoEonal
-­‐PracEce
posiEve
self-­‐talk
Spiritual
-­‐Take
a
nature
hike
on
the
weekends
RelaEonships
-­‐Practice
setting
limits
by
saying
no
Workplace
-­‐Manage
energy
Other
10

41. Slide
Title
Share
Your
Self-­‐Care
Plan
10
Facebook.com/groups/happyhealthynonprofit

42. Slide
Title
Thank
you!
AlizaSherman.com
@alizasherman
BethKanter.org
@kanterHappyHealthyNonprofit.org