This document summarizes a webinar about adopting self-care practices to prevent burnout in nonprofit work. The webinar covered 10 practices: having a self-care bill of rights, building healthy habits, getting enough sleep, exercising, embracing mindfulness, managing energy, integrating tech wellness, stopping procrastination, setting limits, and creating a self-care plan. Attendees were encouraged to identify one new self-care habit to adopt in 2016 and share their self-care plans. The goal was for nonprofits to learn strategies to promote employee well-being and happiness.

1. Ten Nonprofit Work Practices
for Impact without Burnout
Beth Kanter and Aliza Sherman
January 14, 2016 - Wild Apricot Webinar
http://bit.ly/happyhealthynpbook

2. Beth Kanter: Trainer, Author, Speaker and Nonprofit Thought Leader
@kanter
www.bethkanter.org

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

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

5. • 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

6. The “Happy Healthy” Nonprofit Book
http://bit.ly/happyhealthynpbook

7. 4 Steps to Nonprofit Chronic Stress

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 Apps2

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
http://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, Really5

22. Mindfulness Apps5

23. Embrace Mindfulness: Change Your Brain
Energy Depleted
5

24. Mindfulness Practices: Go Analog5

25. Mindfulness: Coloring Books & Apps
http://www.bethkanter.org/adult-coloring-books/
5

26. Mindfulness: Take A Pause, Breathe
• 1: Bring gentle and consistent
attention to your breath for
two minutes. Every time your
attention wanders, bring it
back
• 2: Sit without an agenda for
two minutes. Shift 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
procrastinate? 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 Practice 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 -Practice a mindfulness activity 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
Emotional -Practice positive self-talk
Spiritual -Take a nature hike on the weekends
Relationships -Practice setting limits by saying no
Workplace -Manage energy
Other
10

41. Slide TitleShare Your Self-Care Plan
10
Facebook.com/groups/happyhealthynonprofit

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