Increasing your Happiness sample manual

Increasing Your Happiness Instructor Guide

TABLE OF CONTENTS Preface ..............................................................................................................................................7 What is Courseware? ................................................................................................................................ 7 How Do I Customize My Course? .............................................................................................................. 7 Materials Required ................................................................................................................................... 9 Maximizing Your Training Power .............................................................................................................. 9 Module One: Getting Started ........................................................................................................... 11 Housekeeping Items................................................................................................................................ 11 The Parking Lot ....................................................................................................................................... 12 Workshop Objectives .............................................................................................................................. 12 Module Two: Plan Ahead for Happiness ........................................................................................... 13 Have a Nightly Routine ........................................................................................................................... 13 Get at Least 8 Hours of Sleep .................................................................................................................. 14 Wake Up Early Enough for Some “Me” Time.......................................................................................... 15 Give Yourself Time to Arrive at Work Early............................................................................................. 16 Case Study............................................................................................................................................... 17 Module Two: Review Questions.............................................................................................................. 19 Module Three: Plan Your Day ........................................................................................................... 22 Arrive 10-15 Minutes Early ..................................................................................................................... 22 Check for Action Items ............................................................................................................................ 23 Create a To-Do List for the Day............................................................................................................... 24 Build in Breaks ........................................................................................................................................ 25 Case Study............................................................................................................................................... 26 Module Three: Review Questions ........................................................................................................... 27

Module Four: Relate to Others ......................................................................................................... 31 Greet Your Colleagues ............................................................................................................................ 31 Smile! Fake It If You Have To! ................................................................................................................. 32 Build Your Support Team ........................................................................................................................ 33 Take Time to Socialize............................................................................................................................. 34 Case Study............................................................................................................................................... 35 Module Four: Review Questions ............................................................................................................. 36 Module Five: Go to Your Happy (Work) Space................................................................................... 39 Create a Workspace That Makes You Happy ......................................................................................... 39 Clear the Clutter ...................................................................................................................................... 40 Bring in Personal Touches ....................................................................................................................... 41 Add Some Green! .................................................................................................................................... 42 Case Study............................................................................................................................................... 43 Module Five: Review Questions .............................................................................................................. 44 Module Six: Accentuate the Positive................................................................................................. 47 Use a Daily Affirmation........................................................................................................................... 47 Surround Yourself with Positive People .................................................................................................. 48 Limit Your Negative Interactions ............................................................................................................ 49 Build Friendships ..................................................................................................................................... 50 Case Study............................................................................................................................................... 51 Module Six: Review Questions ................................................................................................................ 52 Module Seven: Use Your Benefits ..................................................................................................... 55 Use Your Vacation and Paid Time Off! ................................................................................................... 55 Gym or Health Club Memberships .......................................................................................................... 56 Employee Assistance Programs .............................................................................................................. 57 Explore Other Benefits ............................................................................................................................ 58

Case Study............................................................................................................................................... 59 Module Seven: Review Questions ........................................................................................................... 60 Module Eight: Take Control of Your Career Happiness....................................................................... 63 Take Control of Your Professional Development .................................................................................... 63 Seek Frequent Feedback ......................................................................................................................... 64 Practice Professional Courage ................................................................................................................ 65 Seek Mentoring, and Seek to Mentor Others ......................................................................................... 66 Case Study............................................................................................................................................... 67 Module Eight: Review Questions ............................................................................................................ 68 Module Nine: Set Boundaries ........................................................................................................... 71 Learn to Say No....................................................................................................................................... 71 Learn to Say Yes ...................................................................................................................................... 72 Protect Your Downtime .......................................................................................................................... 73 Know When to Call It a Day .................................................................................................................... 74 Case Study............................................................................................................................................... 75 Module Nine: Review Questions ............................................................................................................. 76 Module Ten: Practice Positivity ........................................................................................................ 79 Keep Your Interactions Positive .............................................................................................................. 79 Practice Gratitude ................................................................................................................................... 80 Address Conflict and Misunderstandings Directly .................................................................................. 81 Look for the Silver Lining ......................................................................................................................... 82 Case Study............................................................................................................................................... 83 Module Ten: Review Questions .............................................................................................................. 84 Module Eleven: Choose to Be Happy ................................................................................................ 87 Happiness is a Choice.............................................................................................................................. 87 Choose Your Stress Response.................................................................................................................. 88

Do One Thing Every Day That You Love and Enjoy ................................................................................. 89 Seek to Make Positive Changes .............................................................................................................. 90 Case Study............................................................................................................................................... 91 Module Eleven: Review Questions .......................................................................................................... 92 Module Twelve: Wrapping Up .......................................................................................................... 95 Words from the Wise .............................................................................................................................. 95 Review of Parking Lot ............................................................................................................................. 95 Lessons Learned ...................................................................................................................................... 95 Completion of Action Plans and Evaluations .......................................................................................... 96

Don’t waste a minute not being happy. If one window closes, run to the next window- or break down a door.

Brooke Shields Preface What is Courseware?

Welcome to Courseware.com, a completely new training experience!

Our courseware packages offer you top-quality training materials that are customizable, user-friendly, educational, and fun. We provide your materials, materials for the student, PowerPoint slides, and a takehome reference sheet for the student. You simply need to prepare and train!

Best of all, our courseware packages are created in Microsoft Office and can be opened using any version of Word and PowerPoint. (Most other word processing and presentation programs support these formats, too.) This means that you can customize the content, add your logo, change the color scheme, and easily print and e-mail training materials.

How Do I Customize My Course?

Customizing your course is easy. To edit text, just click and type as you would with any document. This is particularly convenient if you want to add customized statistics for your region, special examples for your participants’ industry, or additional information. You can, of course, also use all of your word processor’s other features, including text formatting and editing tools (such as cutting and pasting).

To remove modules, simply select the text and press Delete on your keyboard. Then, navigate to the Table of Contents, right-click, and click Update Field. You may see a dialog box; if so, click “Update entire table” and press OK.

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(You will also want to perform this step if you add modules or move them around.)

If you want to change the way text looks, you can format any piece of text any way you want. However, to make it easy, we have used styles so that you can update all the text at once.

If you are using Word 97 to 2003, start by clicking the Format menu followed by Styles and Formatting.

In Word 2007 and 2010 under the Home tab, right-click on your chosen style and click Modify. That will then produce the Modify Style options window where you can set your preferred style options.

For example, if we wanted to change our Heading 1 style, used for Module Titles, this is what we would do:

Now, we can change our formatting and it will apply to all the headings in the document.

For more information on making Word work for you, please refer to Word 2007 or 2010 Essentials by Courseware.com.

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Materials Required All of our courses use flip chart paper and markers extensively. (If you prefer, you can use a whiteboard or chalkboard instead.)

We recommend that each participant have a copy of the Training Manual, and that you review each module before training to ensure you have any special materials required. Worksheets and handouts are included within a separate activities folder and can be reproduced and used where indicated. If you would like to save paper, these worksheets are easily transferrable to a flip chart paper format, instead of having individual worksheets.

We recommend these additional materials for all workshops: 

Laptop with projector, for PowerPoint slides

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Quick Reference Sheets for students to take home

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Timer or watch (separate from your laptop)

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Masking tape

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Blank paper

Maximizing Your Training Power We have just one more thing for you before you get started. Our company is built for trainers, by trainers, so we thought we would share some of our tips with you, to help you create an engaging, unforgettable experience for your participants. 

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Make it customized. By tailoring each course to your participants, you will find that your results will increase a thousand-fold. o

Use examples, case studies, and stories that are relevant to the group.

o

Identify whether your participants are strangers or whether they work together. Tailor your approach appropriately.

o

Different people learn in different ways, so use different types of activities to balance it all out. (For example, some people learn by reading, while others learn by talking about it, while still others need a hands-on approach. For more information, we suggest Experiential Learning by David Kolb.)

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Make it fun and interactive. Most people do not enjoy sitting and listening to someone else talk for hours at a time. Make use of the tips in this book and your own experience to keep your participants engaged. Mix up the activities to include individual work, small group work, large group discussions, and mini-lectures.

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Make it relevant. Participants are much more receptive to learning if they understand why they are learning it and how they can apply it in their daily lives. Most importantly, they want to know how it will benefit them and make their lives easier. Take every opportunity to tie what you are teaching back to real life.

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Keep an open mind. Many trainers find that they learn something each time they teach a workshop. If you go into a training session with that attitude, you will find that there can be an amazing two-way flow of information between the trainer and trainees. Enjoy it, learn from it, and make the most of it in your workshops.

And now, time for the training!

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We all live with the objective of being happy; our lives are all different and yet the same.

Anne Frank Module One: Getting Started It might sound a little strange to say that we should be happy at work. After all, it’s called work! But we spend more time at our jobs than we do engaged in almost any other activity. If we’re unhappy at work, we’re likely to feel the effects in other areas of our lives, too. Finding ways to be happy at work not only brings you greater productivity and greater job satisfaction, but will help you achieve greater overall mental, emotional, and physical health.

Housekeeping Items Take a few moments to cover basic housekeeping items. 

If you need an opening or a way to introduce the participants to each other, utilize the Icebreakers folder to begin or between breaks during the day.

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Let participants know where they can find washrooms, break facilities, and fire exits.

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Ask participants to turn off their cell phones or at least turn them to vibrate. If they must take a call, request that they do it outside.

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Take this time to encourage the group to ask questions and make this an interactive workshop.

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Write the words Respect, Confidentiality, and Practice on a piece of flip chart paper and tape it to the wall. Explain to participants that in order to get the most out of this workshop, we must all work together, listen to each other, explore new ideas, and make mistakes. After all, that’s how we learn!

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The Parking Lot Explain the concept of The Parking Lot to participants.

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The Parking Lot is a visible place where you will “park” ideas that arise which are not on the agenda, may be off topic, or are better addressed outside of the program.

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At the end of the session, we will review parked ideas and follow up, or make suggestions for your own investigation when you are back at work.

Suggestions for the trainer: 1. If you are working with a large group of participants, you may wish to nominate a recorder to park items as you are facilitating.

2. It’s a good idea to note the name of the contributor along with the parked item.

3. Items noted on the parking lot can be useful to you later as you plan future training sessions.

Workshop Objectives Research has consistently demonstrated that when clear goals are associated with learning, it occurs more easily and rapidly. With that in mind, let’s review our goals for today.

At the end of this workshop, participants should be able to:      

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Discuss how planning ahead cultivates workplace happiness Create a nightly routine and daily plan Relate more effectively to others in the workplace Understand how the workspace environment impacts happiness Think more positively Take actions that will create greater workplace happiness

Happiness is not something ready-made. It comes through your own actions.

The Dalai Lama Module Two: Plan Ahead for Happiness Most of us spend more time at work than we do engaged in any other activity other than sleeping. If we consider how much of our lives we spend in our workplace, it quickly becomes clear that spending this time unhappy, unfulfilled, and just counting the days until the weekend is a waste of time and energy. Finding ways to be happier at work can not only lead to better mental health, but can improve your productivity and overall work performance.

One key way to cultivate more happiness at work is to plan for it! Develop habits that get your workday off to the right start, and you’ll see greater happiness throughout the day and week.

Have a Nightly Routine Nothing gets your day off on the wrong foot like rushing around in the morning!

Lost keys, skipping breakfast, discovering that the pants you wanted to wear are not back from the dry cleaner – all this can throw your morning into chaos. Taking time the night before to organize what you need for the next day can help avoid this morning rush and let you start your day centered, organized, and with everything you need. Create a nightly routine – and follow it! Choose your clothes for the next day, set up your coffee maker (especially if it has a timer and automatic brew!), pack your lunch. Take time to place the things you will need for work the next day in your briefcase or bag. You might even choose a space near the door to be your “launch pad,” a space where everything you need for the day is in one place and easy to pick up. Your routine will vary depending on what you need each day, what your workday looks like, and what the needs of your family are. It might even help to make yourself a checklist until the routine truly becomes a habit.

Estimated Time

10 minutes

Topic Objective

Create a nightly routine.

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Create a Nightly Routine Topic Summary Create a nightly routine.

Materials Required

01-Nightly Routine

Planning Checklist

None

Recommended Activity

Have each participant think about his or her needs and create a nightly routine.

Stories to Share

Share any personal or relevant stories.

Delivery Tips

Invite individual participants to share their nightly routines.

Review Questions

How can a nightly routine help prepare you for happiness?

Get at Least 8 Hours of Sleep Sleep deprivation is bad for your mental, emotional, and physical health. It’s hard to feel productive, happy, and positive when you’re exhausted! Making sure that you get at least 8 hours of quality sleep per night is one step you can take to help prepare yourself to be happier and healthier, both at work and in the rest of your life. Many of us are used to running on just a few hours of sleep, or to getting sleep that isn’t truly restful. There are a few steps you can take to ensure that you get the most restful sleep possible and wake up ready to face the day with a positive attitude.

Steps to Quality Sleep:    

Go to bed and wake up at the same time every day – including weekends.

Have a nightly routine that prepares you for bed – shower, tooth brushing, prayer or meditation, etc.

Put away the electronic devices!

Make your bedroom a sanctuary.

Estimated Time

10 minutes

Topic Objective

Get at least 8 hours of sleep a night.

Get at least 8 hours of sleep a night

Topic Summary

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Explore things that interfere with sleep, things that foster sleep, and how to remedy barriers to sleep.

Materials Required

Flipboard/chart and markers

Planning Checklist

None

Recommended Activity

Have the class brainstorm things that interfere with their ability to get quality sleep, or that that they find helpful. Brainstorm remedies for the barriers.

Stories to Share

Share any personal relevant stories.

Delivery Tips

Encourage everyone to participate.

Review Questions

How can we improve the quality of our sleep in order to be happier at work?

Wake Up Early Enough for Some “Me” Time Getting enough sleep is important, but waking up early enough so that you have time to transition into your day can also help foster happiness. If you usually hit the ground running and leave the house with just enough time to make it to the office on time, you are kicking your day off with anxiety. Waking up even 15 minutes earlier so that you can have some “me” time can help you ease into your day with a sense of centeredness instead of a sense of panic. Some people like to wake up very early and have an hour or more of “me” time, while others just need an extra 10 or 15 minutes to linger over a cup of coffee or tea. Figure out what works for you!

Ways to Use Your “Me” Time:     

Read the newspaper or a passage from a book you are enjoying.

Pray or meditate.

Do some light stretching or yoga.

Linger over your coffee, tea, or breakfast.

Spend time stroking your pet.

It’s important not to use your “me” time to get a head start on your work day by reading emails, working on projects, or checking voicemail!

Estimated Time

10 minutes

Topic Objective

Introduce the idea of “me” time as a tool for happiness

Topic Summary

Get Some “Me” Time Consider the importance of taking time for one’s self before starting the

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workday.

Materials Required

Flipchart/board and marker

Planning Checklist

None

Recommended Activity

Discuss the importance of taking “me” time. Have class members share what they do during “me” time or brainstorm ideas.

Stories to Share

Share any personal, relevant stories.

Delivery Tips

Encourage everyone to participate.

Review Questions

How can taking “me” time prepare you for a happier work day?

Give Yourself Time to Arrive at Work Early Commuting is often the most stressful part of the workday. Whether you drive, walk, bike, or take public transit to work, delays and traffic jams can get your day off to a stressful start. Too often we make this worse on ourselves by leaving for work at the last possible moment, meaning there’s no room for error, and that we arrive at work with only moments to spare before we have to jump into our first project or meeting.

All this can leave us frazzled, anxious, and short-tempered. Altering your morning commute so that you can arrive 10 to 15 minutes early for work helps you ease into your workday instead of having to throw yourself right in. And giving yourself that cushion can also give you much-needed wiggle room in your commute to account for the unexpected. When you arrive early, you have time to transition gradually into your work -- check email, get a cup of coffee, check your schedule and to do list, or simply say good morning to your coworkers. This helps you meet the day in a positive frame of mind.

Estimated Time

10 minutes

Topic Objective

Introduce the idea of arriving at work early Arrive at Work Early

Topic Summary Discuss the benefits of arriving at work early.

Materials Required

Flipchart/board and marker

Planning Checklist

None

Recommended Activity

As a group, discuss the ways in which some extra time each morning would make the workday less stressful and promote happiness. Come up with ideas

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for how to arrive early and how to use the extra time to promote happiness each day.

Stories to Share

Share any personal, relevant stories.

Delivery Tips

Encourage everyone to participate.

Review Questions

How can 10 or 15 extra minutes each morning make you happier?

Case Study Laura was a night owl. She was always most productive very late at night, she said.

Some nights she only got 3 or 4 hours of sleep. She would hit the snooze button on her alarm clock until the last possible moment every morning, and then would have to hurry through her shower. Often she went to put on an outfit only to discover that parts of it were still in the laundry, meaning she had to choose something else. With no time for breakfast, she’d grab a coffee and a bagel on the way to work, but since she was leaving at the last possible minute, this stop often made her late. She’d come rushing into work and have to jump right into her first meeting or project or, more disastrously, make people wait for her to arrive. Her manager suggested that she try a nightly and morning routine to make her mornings less stressful. Laura was skeptical, but agreed to try. She set up her coffee maker and chose her clothes the night before. She even packed a lunch. Instead of staying up late on the computer, Laura went to bed earlier than normal and set her alarm for the morning. In the morning, instead of hitting snooze, she got up, ate breakfast, and dressed for work. She managed to arrive 15 minutes early, and was able to start her day with a cup of coffee and a chat with the receptionist. She was amazed at how much better she felt throughout the day.

Estimated Time

5 minutes

Topic Objective

Outline the Plan Ahead for Happiness case study.

Case study

Topic Summary Discuss the importance of planning ahead for workplace happiness.

Materials Required

None

Planning Checklist

None

Recommended Activity

Discuss the outcome of the case study.

Stories to Share

Share any personal, relevant stories.

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Delivery Tips

Encourage everyone to participate.

Review Questions

What habits were impacting Laura’s workplace happiness?

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Module Two: Review Questions 1. Which of the following are benefits of a nightly routine? a) b) c) d)

It ensures that you have items you need in the morning It helps promote more restful sleep It helps alleviate rushing in the morning It allows you to sleep as late as possible

The goal of a nightly routine is to prepare you for the day and ensure that you have the items you need. This can helps you sleep more restfully and have a less stressful morning.

2. Other than work, where do most of us spend the most time? a) b) c) d)

Eating Sleeping With Family Commuting

Other than work, most people spend the most time sleeping. This means that finding a way to be happy at work is key – it is where we invest so much of our time and energy.

3. How many hours of sleep should you get per night? a) b) c) d)

At least 8 hours As many as you feel you need 6-7 hours At least 5 hours

You should strive for at least 8 hours of sleep per night. Sleep deprivation impacts physical, emotional, and mental health, which all in turn impact happiness.

4. Which of the following help promote restful sleep? a) b) c) d)

Going to bed at the same time each night Making sure the bedroom is comfortable Reading a book on an e-reader until you feel drowsy None of the above

Electronic devices can interfere with sleep. If you must read to help yourself sleep, do not use an electronic device. Keeping to a set bedtime and making your bedroom relaxing and comfortable also help promote sleep.

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5. Which of the following is not a benefit of waking up early? a) b) c) d)

It allows you time to ease into your day It allows you to do some work before reaching the office It allows you to spend some time with yourself before starting the day It allows you to eat breakfast or otherwise start your day healthily

Waking up early allows for some “me” time. Use this time for yourself – do not start in on work tasks.

6. Which of the following is a good use of your “me” time in the morning? a) b) c) d)

Exercise Prayer or meditation Eating breakfast All of the above

Your “me” time can be used any way you like, as long as it focuses on you! Exercise, pray or meditate, read, eat a healthy breakfast – take some time to ease into your day.

7. How early should you plan to arrive at work? a) b) c) d)

10=15 minutes 2 hours 5 minutes 30 minutes

An extra 10-15 minutes in your day can allow you to ease into your work and be happier. Plan to arrive 10-15 minutes early.

8. How can planning to arrive earlier promote a better workday? a) b) c) d)

It allows you time to check email and voicemail and plan your day It gives you a cushion in case of unexpected commuting delays It allows you time to greet your colleagues All of the above

Planning to arrive early promotes happiness at work in several ways. It gives you a cushion in case of unexpected commuting delays. It also allows you time to ease into your day, greet colleagues, and plan for your workday.

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9. What best describes Laura? a) b) c) d)

Rushed Relaxed Morning Person Imaginative

Laura is constantly in a rush. Learning to plan ahead helped her be less rushed and stressed.

10. What did planning ahead help increase? a) b) c) d)

Productivity Stress Happiness Revenue

As Laura learned to plan ahead, she found herself less stressed and happier at work.

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Most folks are as happy as they make up their minds to be.

Abraham Lincoln

Module Three: Plan Your Day Taking a few minutes to plan your day can help alleviate stress and promote happiness at work. You don’t have to plan every minute, but having a sense of what needs to be done, what expectations need to be met, and what time and resources you’ll need throughout the day can make your workday run much more smoothly.

Arrive 10-15 Minutes Early Arriving at work early is one simple step you can take to foster your happiness at work. When you arrive early, you have time to think about your day and make a plan, rather than having to immediately start with tasks and meetings. Planning ahead so that you arrive early means that you can get settled into your day by greeting coworkers, checking mail, email, and voicemail, take a look at your calendar, and otherwise get an overall picture of what your day will involve.

Estimated Time

7 minutes

Topic Objective

Introduce the idea of arriving early to plan your day.

Arrive 10-15 minutes early

Topic Summary Consider the importance of having time to plan your day.

Materials Required

02-Planning Time

Planning Checklist

None

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Recommended Activity

Complete the worksheet individually.

Stories to Share

Share any personal, relevant stories.

Delivery Tips

Encourage everyone to participate.

Review Questions

How can arriving early promote workplace happiness?

Check for Action Items It sounds like common sense, but the most important thing you can do to plan your day is to check for action items. Use your time immediately after arrival at work to check your mail, voicemail, email, and calendar or agenda for action items. Being sure to check all these places helps ensure that you don’t miss an important item. Once you know what your action items for the day are, you are better able to plan your time and resources. Additionally, knowing what must be acted on helps you fit in longer-term projects into your schedule. Taking even 10 minutes each morning to check for action items can go a long way towards reducing stress and promoting your workplace happiness.

Estimated Time

7 minutes

Topic Objective

Explore the importance of checking for action items.

Check for Action Items

Topic Summary Discuss the importance of checking for action items.

Materials Required

Flipchart/board and marker

Planning Checklist

None

Recommended Activity

Have the class discuss the different places they check for action items, and how they build this into their workday. Make a list on the flipboard.

Stories to Share

Share any personal, relevant stories.

Delivery Tips

Encourage everyone to participate.

Review Questions

How does checking for action items help reduce stress and promote happiness?

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Create a To-Do List for the Day Once you’ve checked for action items, take a few minutes to make a to-do list for the day. This gives you a picture of how your time will be used, what resources you will need, and any other people you may need to involve. How you set up your to-do list is up to you – whether it’s by most pressing items first, “low hanging fruit” (easily completed items) first, or some other system. What’s important is that you create a list so that you have a plan for the day. While your plan may have to change to accommodate emerging needs or unexpected events, having a plan means you can get back on track when the immediate crisis has passed. Keep your list manageable, and limit it to just what you will work on today – that way the list doesn’t become overwhelming and discouraging.

Estimated Time

7 minutes

Topic Objective

Introduce to-do lists.

Create a To-Do List for the Day

Topic Summary Consider ways to create effective to-do lists.

Materials Required

03- Creating To-Do Lists

Planning Checklist

None

Recommended Activity

Complete the worksheet individually. Share your answers with the rest of the class.

Stories to Share

Share any personal, relevant stories.

Delivery Tips

Encourage everyone to participate.

Review Questions

What are some ways to organize our to-do lists?

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Build in Breaks We all want to be productive at work. While it might at first seem counterintuitive, building breaks into your day can help you be more productive and happier at work.

Building short breaks into your day helps to break work into manageable chunks. It also gives you guideposts to aim for – and if you make a break something to look forward to, you may find yourself working more efficiently to get to it. Breaks give you time to reset, relax, and tune in. They also help you as you transition into different projects or other aspects of your work. Build regular breaks into your workday as you create your to do list – and put those breaks on your list or schedule, just like you would any other appointment!

You can use your breaks to check email, take a walk around the office or even get outside for a few moments, get yourself a drink or snack, or even just take a few moments to not think about work. You might build in different types and lengths of breaks as well, or consider having a coworker who is your “break buddy.” Breaks should be long enough to give you time to reset but not so long that you get completely distracted – 5 to 15 minutes is a good guideline, with a lunch or dinner break being longer.

Even if you can’t get up from your desk or out of your office, taking a quick 5 minute break can leave you feeling refreshed and recharged.

Estimated Time

7 minutes

Topic Objective

Consider the importance of breaks.

Build in Breaks

Topic Summary Discuss the importance of building in breaks.

Materials Required

Flipchart/board and marker

Planning Checklist

None

Recommended Activity

Discuss the importance of regular breaks. Have the class discuss ways they build in breaks in their workday, and how this benefits them. Brainstorm ideas for times to build in breaks and ways to use them to reset.

Stories to Share

Share any personal, relevant stories.

Delivery Tips

Encourage everyone to participate.

Review Questions

How do breaks promote happiness at work?

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Case Study Samira was always “just in time.” She had a long commute via train, and so she always took the last possible train to get to work. She would arrive on time, with a few minutes to spare. She usually just attacked whatever project was first on her mind, and sometimes missed deadlines. She always said she liked to get “in the zone” and work straight through a project, even skipping lunch. She was always tired and was often short with colleagues, though. Her manager suggested she try arriving a little earlier and planning her day by checking her schedule, email, and voicemail. Then she should break her day up into chunks, with short breaks to recharge. Samira was skeptical, but tried it for one week. She found that she actually enjoyed having a roadmap for the day, and was better able to finish work in timely fashion. She met all her deadlines for the week. She also found that taking time to transition between projects helped her improve her focus.

Estimated Time

5 minutes

Topic Objective

Outline the Plan Your Day case study.

Case Study

Topic Summary Discuss how planning your day can increase happiness at work.

Materials Required

None

Planning Checklist

None

Recommended Activity

Discuss the outcome of the case study and how failing to plan ahead would have changed the outcome.

Stories to Share

Share any personal relevant stories.

Delivery Tips

Encourage everyone to participate.

Review Questions

What steps did Samira take to plan her day?

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Module Three: Review Questions 1. What does arriving early allow for? a) b) c) d)

Planning your day Leaving early Overtime pay None of the above

Arriving early allows you to plan your day. This can make you more productive and happier at work.

2. Arriving early gives you time to do which of the following? a) b) c) d)

Greet coworkers Check email All of these Make a to-do list

Arriving early allows you to ease into your day. You can greet coworkers, check email, and make a to-do list.

3. Which of the following should you check for action items? a) b) c) d)

Email All of these Voicemail Calendar

Checking for action items is an important step in planning your day. Check your email, calendar, and voicemail for potential action items.

4. What is true of action items? a) b) c) d)

They are always urgent They must be addressed immediately They must be delegated They form the basis of your to do list

Your action items form the basis of your to-do list. Use these to plan your day.

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5. How can planning your day increase happiness at work? a) b) c) d)

It gives you a roadmap for the day All of these It helps you plan your time and resources It reduces stress

Planning your day reduces stress by making sure that you attend to items on time. Planning also helps you plan your time and resources, and gives you a roadmap to get you through the day.

6. What is not a useful method of removing a mental block? a) b) c) d)

Read Busy work Exercise Work

Distractions are needed to remove mental blocks. Working is not a distraction. The other answers are.

7. Which is not true of a plan for your workday? a) b) c) d)

It should account for every minute of your day It should include breaks It should address action items It should be clear but flexible

You do not have to plan every minute of your day. A plan should include breaks and account for action items. There should be some flexibility in case of unforeseen circumstances or emergencies.

8. Which of the following is not true of breaks? a) b) c) d)

They allow you to transition from one task to another They help you reset or refocus They are distracting and throw you off track All of the above

Breaks are important. They help you transition from one task to another, as well as giving you an opportunity to reset and refocus.

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9. Where did breaks help Samira do? a) b) c) d)

Build relationships Focus Delegate None of these

Samira found that taking breaks helped her focus. This made her more productive.

10. Who suggested that Samira start planning her day? a) b) c) d)

Coworker Spouse Friend Manager

Samira’s manager suggested she start planning her day. She used the strategies she suggested.

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