
by Cynthia Spradlin and Carla Walter
In this series we have been covering 10 Top Performance Tips to help you Revolutionize your Business in 2015. Last week we talked about how you can raise the bar for your business by raising the bar for yourself and your team. This week, as we get back to work after the Thanksgiving holiday here in the US, we examine specific shifts that can make a real difference in energy, and performance (not only individual and team performance but also that of the bottom line). Tip number two in our original post was staying "on top of the N.E.W.S” – Nutrition, Exercise, Water and Sleep. This may sound like common sense but in our culture today and within many companies, focusing on these basics is still not common practice. In our program, The Performance Breakthrough Blueprint we work with our clients on all four of these components and could write a book on each one of these areas. Today we touch on these but focus in on the last of the four, sleep and highlight benefits and best practices around rest and how companies can support this practice and improve loyalty and engagement in the workplace at the same time.
What if more companies recognized the importance of these four cornerstones to good health and wellbeing and integrated them more effectively into their work culture? Forward thinking companies...
In this series we have been covering 10 Top Performance Tips to help you Revolutionize your Business in 2015. Last week we talked about how you can raise the bar for your business by raising the bar for yourself and your team. This week, as we get back to work after the Thanksgiving holiday here in the US, we examine specific shifts that can make a real difference in energy, and performance (not only individual and team performance but also that of the bottom line). Tip number two in our original post was staying "on top of the N.E.W.S” – Nutrition, Exercise, Water and Sleep. This may sound like common sense but in our culture today and within many companies, focusing on these basics is still not common practice. In our program, The Performance Breakthrough Blueprint we work with our clients on all four of these components and could write a book on each one of these areas. Today we touch on these but focus in on the last of the four, sleep and highlight benefits and best practices around rest and how companies can support this practice and improve loyalty and engagement in the workplace at the same time.
What if more companies recognized the importance of these four cornerstones to good health and wellbeing and integrated them more effectively into their work culture? Forward thinking companies...
like Google, Huffington Post, and Zappos have been doing just that by integrating options to allow employees to catch some needed rest while at work (1, 2.) For several years now companies like these have been installing nap rooms, rest areas and leisure rooms, for workers to retreat to in the middle of the workday to relax and snooze a bit if needed. The companies in favor of this practice report workers being more engaged in their work, more productive and more energized when the rest practices are used appropriately. Some colleges and universities like The University of Michigan, Texas A&M University-Corpus Christie, St Leo University and the Savannah College of Art & Design (SCAD)are also following suit (3). On a recent visit to the Savannah College of Art and Design, we saw nap pods which we were told the school acquired from Google almost a decade ago now strategically located in the campus student centers. Students are encouraged to come together, socialize, study, create as well as catch some zzz’s if they need to. We were told nap pod demand definitely climbs around exam time and while the jury is still out on how effective this practice is across the board (4) within companies, studies consistently show that power napping between 10-30 minutes in the middle of the day (between 2-3pm) improves mood, focus, performance, memory and the quality as well as the accuracy of work performed. (5)
Whether your company has a nap room or not, making small shifts in your routine can assist with getting better rest to help you to perform at your best. The National Sleep Foundation recommends creating a consistent bedtime routine with calming and relaxing activities. When possible, going to bed at the same time each night and turning off bright lights (as well as electronics) at least an hour before bedtime can improve your body’s ability to fall asleep faster and enjoy a more restful night. Regular exercise also has been shown to help people improve their ability to both get to sleep and enjoy more rest while sleeping. (6)
What other shifts might you make to improve the N.E.W.S. in your workday?
How many of the following ideas might be helpful for you?
How many of these choices are you presently making and how consistent are you?
How are your present choices serving you or not serving you?
With regard to any of the areas above, how might a coach or other accountability partner or program (like The Performance Breakthrough Blueprint) benefit you? Your team?
As we reflect on our pause last week (here in the US) to share time and gratitude together with family and friends, we at Core Performance Breakthrough LLC want to send our best wishes from each of our homes to yours, for a healthy and happy holiday season with plenty of rest following that turkey, ham or whatever dinner tradition your family enjoys. We are grateful for you, our readers and members of our Core Performance Leadership Community.
This blogpost was originally posted 12/5/2014 on http://www.coreperformancebreakthrough.com/blog/four-simple-but-crucial-success-factors-for-top-performers-stay-on-top-of-the-news
Connect Coaching & Education Inc | Core Performance Breakthrough, LLC are not responsible for external links to or for the content on third party sites.
Whether your company has a nap room or not, making small shifts in your routine can assist with getting better rest to help you to perform at your best. The National Sleep Foundation recommends creating a consistent bedtime routine with calming and relaxing activities. When possible, going to bed at the same time each night and turning off bright lights (as well as electronics) at least an hour before bedtime can improve your body’s ability to fall asleep faster and enjoy a more restful night. Regular exercise also has been shown to help people improve their ability to both get to sleep and enjoy more rest while sleeping. (6)
What other shifts might you make to improve the N.E.W.S. in your workday?
How many of the following ideas might be helpful for you?
- bringing healthy snacks and smaller meals to work instead of opting for fast food;
- getting up from your desk regularly and holding walking meetings when possible;
- drinking water more frequently during the day instead of sodas;
- standing more often instead of sitting for extended periods of time without adjusting your position;
- noticing how much sugar you are eating and consciously cutting down
- parking further away from your work entrance or
- taking the stairs instead of the elevator
- starting a (daily or weekly) (morning or evening) practice of 15-20 minutes of quiet time, meditation, gratitude, prayer, reflection or centering exercises
- improving your exercise routine
- adding at least 15 minutes of mindful activity to your daily routine and increasing it gradually over time
How many of these choices are you presently making and how consistent are you?
How are your present choices serving you or not serving you?
With regard to any of the areas above, how might a coach or other accountability partner or program (like The Performance Breakthrough Blueprint) benefit you? Your team?
As we reflect on our pause last week (here in the US) to share time and gratitude together with family and friends, we at Core Performance Breakthrough LLC want to send our best wishes from each of our homes to yours, for a healthy and happy holiday season with plenty of rest following that turkey, ham or whatever dinner tradition your family enjoys. We are grateful for you, our readers and members of our Core Performance Leadership Community.
- Stastny Neal, (2013, February 19). 10 Companies That Allow Napping at Work. MTV GuyCode. Retrieved from http://guycodeblog.mtv.com/2013/02/19/napping-at-work/ on 11/25/2014.
- Scott Stump. (2013, March 15). ’Nap Rooms’ encourage sleeping on the job to boos productivity, TodayMoney. Retrieved from http://www.today.com/money/nap-rooms-encourage-sleeping-job-boost-productivity-1C8881304 on 11/25/2014
- Waxman, Olivia B. (2014, August 29). Napping Around: Colleges Provide Campus Snooze Rooms, Time,-Living Education, Retrieved from http://time.com/3211964/nap-rooms-at-universities/ on 11/25/2-14.
- Goodman, Michelle. (2014, April 10). Nap Rooms Gone Bad. The BBC, Retrieved from http://www.bbc.com/capital/story/20140409-nap-rooms-gone-bad on 11/25/2014
- Mayo Clinic Staff, (2012 November 21). Napping: Do’s and don’ts for healthy adults, Mayo Clinic Healthy Lifestyle Retrieved from http://www.mayoclinic.org/healthy-living/adult-health/in-depth/napping/art-20048319 on 11/25/2014
- National Sleep Foundation. National Sleep Foundation Website. Healthy Sleep Tips. Retrieved from http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips on 11/25/2014.
This blogpost was originally posted 12/5/2014 on http://www.coreperformancebreakthrough.com/blog/four-simple-but-crucial-success-factors-for-top-performers-stay-on-top-of-the-news
Connect Coaching & Education Inc | Core Performance Breakthrough, LLC are not responsible for external links to or for the content on third party sites.