1. Work-Life Harmony
Presented by Dr. Chris Allen
Psychologist and Executive Coach
Wednesday, November 7, 12

2. Overview of Today
Discuss why work-life harmony is probably a more useful
concept than work-life balance.
Share a little bit about what we know from science about
fulfillment, happiness and a life well-lived.
Do some exercises today to help you create more work-life
harmony.
Think about work-life harmony in agribusinesses
--what are the unique challenges?
Wednesday, November 7, 12

3. Wednesday, November 7, 12

4. Harmony versus Balance
vs
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5. “You can have it all. You just
can't have it all at one time.”
--Oprah Winfrey
Wednesday, November 7, 12

6. Wednesday, November 7, 12

7. !
Surviving!and!Thriving!
5"Domains"
!
Place"checkmark"in"box"that"most"closely"represents"your"reality."
CAREER! SOCIAL! FINANCIAL! PHYSICAL! COMMUNITY!
HIGHLY!
SATISFIED!
SOMEWHAT!
SATISFIED!
TOTALLY!DIS>
SATISFIED!
7"
Wednesday, November 7, 12

8. What is your personal style or temperament?
Introvert, Ambivert or Extravert?
Resilient versus Reactive?
Explorer versus Preserver?
Challenger, Negotiator, or Adapter?
Flexible, Balanced or Focused?
Wednesday, November 7, 12

9. “Every individual
nature has its own
beauty.”--Ralph
Waldo Emerson
Wednesday, November 7, 12

10. Find your own sweet spot!
Wednesday, November 7, 12

11. PERMA: Well-being vs Happiness
•Positive Emotion
•Engagement (Flow)
•Relationships
•Meaning
•Accomplishment
Wednesday, November 7, 12

12. Positive Emotion
•Book is Positivity (2009)by Barbara Fredrickson
•Website is www.positivityratio.com where you can track
your “positivity index.”
•Broaden-and-build theory of positive emotion
Wednesday, November 7, 12

13. •Positive Emotion Undoes Negative Emotion
•A meta-analysis of 300 studies of positivity with
over 275,000 people found that people with
greater levels of positivity lived longer, had better
health, happier marriages, and made more money.
Wednesday, November 7, 12

14. “NEWS AND GOODS”
from Ann Webster, Ph.D
Benson Henry Institute for Mind Body Medicine
This is easy: do something new everyday and
do something good for someone else!
Wednesday, November 7, 12

15. •Dispute negative thinking. Seligman’s
A-B-C-D-E model
•Letting go of rumination and
practicing mindfulness
•Assess media diet
•Find substitutes for gossip and
sarcasm
Wednesday, November 7, 12

16. Engagement or Flow
Benefits of Meditation or Mindfulness Training
•Health benefits
•Changing the brain
•Increased well-being
Wednesday, November 7, 12

17. A lesson from bingo.......
Wednesday, November 7, 12

18. Positive Relationships
•Connections with other people remain
central to fulfillment and life satisfaction.
•We don’t really know which comes first,
being a happy person or having friends, but
regardless, the data is very clear that happy
people have strong social networks.
Wednesday, November 7, 12

19. Meaning
•What are your values?
•Values provide a compass or a direction to guide us.
•Values help to shape our priorities, but differ from
goals.
•Having a larger sense of purpose gives us meaning.
Wednesday, November 7, 12

20. Wednesday, November 7, 12

21. What are your priorities?
Take 5 minutes and list your life's priorities or everything in life that's
important to you. Avoid using one word answers like "peace,"
"happiness", "love," "success", etc. at least for now. Be specific and
detailed.
1.
2.
3.
4.
5.
6.
7.
8.
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22. Now from your list reduce each priority to one or two
words.
Then rank order them in importance.
What is the relationship between your core
values and your priorities?
Wednesday, November 7, 12

23. Accomplishment
•Set big goals but then break them down
into smaller steps
•Get a buddy coach to help you keep on
track
Wednesday, November 7, 12

24. Last but not least.....
Lose the guilt!!
Wednesday, November 7, 12

25. Self-Compassion
Research shows that self-compassion
associated with more intrinsic motivation,
learning and growth goals, curiosity and
exploration, less fear of failure and greater
sense of well-being.
Self-compassion helps us get to work-life
harmony!!
Wednesday, November 7, 12

26. If you want others to be happy, practice compassion. If you
want to be happy, practice compassion.--Dalai Lama
Wednesday, November 7, 12

27. Boundaries
•Saying “no”
•Structuring your environment
•Practicing “extreme self-care”
Wednesday, November 7, 12

28. Boundaries
•When do you say “no”?
•Is saying no hard for you?
•How do you decide when to say no?
•What are some tips for saying no?
Wednesday, November 7, 12

29. List 3 small things you will do differently based upon this
workshop
•write them on this index card and put it in your
wallet.
•pick one or two people to share your goals with.
Wednesday, November 7, 12

30. Thank you!!
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31. Wednesday, November 7, 12