Here are two 3R techniques I could implement for my wellness: 1. Taking short walking breaks every hour to relax my mind and body. Going for a 5-10 minute walk would help reduce stress and clear my head. 2. Practicing deep breathing exercises during my lunch break to restore and refocus. Deep breathing is effective for lowering stress levels and boosting energy in a short amount of time.

1. “A Workshop on Wellness and Productivity”
By: Cristie Rodriguez

2. Wellness vs Productivity
 Problem:
 Sacrifice one for the other
 Purpose:
 Awareness on how to have both
 Why?
 Successful business = healthy and productive employees
 Highbrid’s Seven Impact Areas
 Health and Wellness

3. What is Wellness?
 Wellness is a healthy balance of the mind
and body
 Healthy, Happy, Positive
 Negative factors affecting ones’ Wellness
 Stress
 Anxiety
 Sadness/Depression/Frustration/Anger
 Lack of concentration/focus
 Sleep Deprivation
 Mind Body

4. Companies… Strive for Wellness!
 Why?
 Increase productivity
 10% of employees with the highest productivity
worked for 52 minutes with intense purpose and
then rested for 17 minutes.
 Managing energy more skillfully = getting more
done, in less time, and more sustainably.
 Save money
 Sleep deprivation costs companies around $62 billion
a year in unproductivity
 Be a successful business
 Google, Facebook, Zappos – “The Power of Renewal”

5. How do you achieve “Wellness” ?
 Step 1: Step back from the
traditional way of thinking
 Step 2: Adopt the new
philosophy
 Step 3: Practice the 3R’s
 Relax
 Restore
 Refocus

6. Step 1:
Step back from the traditional way of thinking
 Industrial Revolution Theory
 Counterintuitive work ethic
Time = productivity
“The more, the better”
Downtime = wasted time
Distractions and taking breaks decreases productivity
 Break the chain…
Productivity science is NOT an organized conspiracy
to justify laziness.

7. Step 2:
Adopt the new philosophy
 Focus on health (mind and body)
 Value of work vs number of hours
 Renewal time is necessary
 Belief that naps, longer sleep hours, more time away from the office, and
longer, more frequent vacations = boost in productivity, job performance and
health.
“When your renewing, truly
renew. So that when your
working, you can truly work.”

8. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Did you know?
 Sleep cycles of 90 minutes: Alert to Physiological fatigue
 Body signals replaced with substitutes
 Releasing hormones and using up primary sources of energy
 Brain's attentional resources drop
 Practicing the 3R’s:
 Increases focus and productivity
 Promotes team spirit = improved work environment
 Reboot your cognitive energy to solve big problems (mental dexterity)
 Relax, Restore & Refocus by taking a break

9. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Take a break (anything from a couple minutes to an hour)
 Coffee Break
 Lunch Break
 Breathing techniques/Meditation/Listen to sounds/Stretches
 Nap Time
 Look at pictures of cute animals
 Surf the web (max 10 min)
 Walk outside/Workout
 Other ideas…

10. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Coffee Break
 84 % of workers consider coffee
breaks important and essential
 Reach for a cup of joe
 caffeine boost
 take a breather and unwind during a
hectic day

11. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Lunch Break
 33% of workers eat lunch at their
desk (regularly)
 16% rarely take time to eat lunch
 Take lunch breaks far from a
computer and outside the office
 Mind can stop thinking
 Store knowledge, gain new energy
and create ideas

12. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Meditation/Breathing Techniques/Listen to relaxing sounds/Stretches
 most effective breaks - calms the mind
 maximum renewal in minimum time
 effective in relieving stress
 Releases dopamine
 One time or cultivation?
 lower cortisol levels
 boost your creativity and compassion
 Exercise 1: Listen and Cleanse
 Exercise 2: Breathing Technique - Alternate Nostril Breathing or Happy Place

13. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Continuation… Meditation/Breathing Techniques/Listen to relaxing sounds/Stretches
 Simple Stretches
 Sitting slightly forward in your chair, rotate your upper body to the right, to reach the right-hand
side of the backrest with your left hand. Hold for five seconds, then swap sides.
 Loosely grasp your hands behind your neck. Push your elbows back and draw your shoulder blades
together. Avoid pressing into the neck. Hold for five seconds.
 Interlock your fingers. Push your palms away from your body, gently stretching the forearm muscles,
fingers and shoulder blades. Hold for five seconds.
 Reach over your head, bending to the side at your waist and then straighten up. Swap sides and
repeat 10 times.

14. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Nap time!
 Peak nap times: 1PM-3PM (15- 20 min)
 Increases your reaction time and vigilance
 Boosts cognitive ability, memory, and creativity
 Energy booster
 1 – 1½ hrs nap time = 8 hrs of sleep

15. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Looking at pictures of cute animals
 44% increase in concentration
 tenderness - improves our motor function
 Surf the web: Facebook Case Study
 “Quick surf of the Internet enables the mind to rest,
leading to a higher total net concentration for a day’s
work, and increased productivity.”
 Break with internet surfing = 18% more than those
who had a rest break and 38% more than those in the
control group

16. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Taking a walk/Workout
 Clears the mind
 Releases stress endorphins
 Increases creativity
 Other ideas…
 Chat with co-workers (not about work)
 Read a book
 Eat comfort food (moderation)
 Take your work to a coffee shop

17. Remind Yourself
 Schedule breaks into your daily calendar (every hour)
 Receive alerts (timer) to take a break/go back to work
 13% more accurate in their work than coworkers who were not reminded
 Positive thinking!
 “I am a productive employee who takes the smart approach in managing my energy
to solve tasks in efficient and creative ways”
 Measure your wellness with Desktime app

18. Effects of working without breaks
 Reduced Productivity
 Long work hours = exhaustion = falling behind
 Time to Catch up
 Symptoms of exhaustion = more fatigue
 Neglected Social Life (family, yourself)
 Increased stress
 Remind yourself = more stress
 Musculoskeletal Damage
 Same position without breaks
 Disorder that damages the body's muscle, joints, ligaments, tendons, and nerves
 Poor mental skills
 55 + work weeks
 short-term memory and reduced ability to recall words
 Long-term brain damage or dementia
 Eye fatigue
 Bad lighting = eye strain

19. Exercise: 3R’s Techniques
 Mention two 3R Techniques that you may
implement for your Wellness?