Performance

Highly Sensitive Patient Care – How much information do you want to share?

On a Friday morning in March, I was feeling quite proud of myself having had my swim, and was making my breakfast in time to eat it before my 10 am mastermind call. My fellow mastermind members normally have to endure me eating on the call (though after living in Tokyo where eating in public is not socially acceptable, I do try to cover my mouth while taking a bite – but that’s another conversation).

I must have been less present than necessary as when chopping fresh dill to add to my omelette with my brand-new kitchen knife, I miscalculated the length of my middle finger and in an instant decided to shorten it. Whoops. I knew right away that what I had done was not good, but didn’t know how bad it was.

At the entrance to St. Joseph’s Hospital in Toronto that morning, my Love, Jacques who as you may know works for the emergency medical service was at his place about thirty minutes away and still sleeping. Not for long. I called a couple of times, the second call breaking through his “do not disturb” setting. Phew!

Oh, my, I was talking a mile a minute, telling him what happened with my hand up in the air and a paper towel compress on. I wasn’t sure if it was serious enough to need help or could be looked after at home. Jacques quickly decided that he would come. During the call, I calmed down significantly and started thinking about what I could do knowing that Jacques was on his way. I continued to regain my composure and made a few calls to figure out the next steps. I tried the following:

911 – they can’t give you advice on whether their help is required so they suggested calling our provincial telehealth line where you can speak to a nurse.

Telehealth – after a lengthy intake which includes marketing questions (that no one wants when dealing with a health issue!) I was told it would take several hours to receive a return call. Come to think of it, I have never received a callback…

My doctor’s office – they have a walk-in clinic but there were no doctors available. I could have a phone appointment with my doctor in an hour if I wished. I said yes, but didn’t anticipate hanging around.

When Jacques arrived, off we went to the local hospital emergency room.

Here’s what I noticed while there:

– When dealing with a real emergency, I talked myself through what I knew and immediately reached out for help.

– I cared about doing the “right” thing in accessing medical care. I didn’t want to unnecessarily tax our urgent care system.

– I calmed down by breathing AND talking it out. Later on, I cried out some of the stress.

– I appreciated every kindness, from Sebastian in triage letting me know he would call ahead to the treatment area and let them know I would be coming and seen quickly, to Mallory who spoke slowly and clearly when giving directions to that station. She cared that I was comprehending and wow, did I appreciate that.

I was treated quite quickly and very grateful for the thoughtful care though there was one area of service I thought could have been more nuanced and I’m curious what you think.

I tend to be a questioner (one of Gretchen Rubin’s “Four Tendencies”) and take comfort in information. I want to know what to expect. For example, I inhaled every word of “What to Expect When You’re Expecting” when I was pregnant. Knowing lets me prepare.

I recognize that others are happier “not knowing”. They are ready to take whatever comes as it comes, trusting they will be able to handle it. This is my Love, Jacques. And, not gonna lie, I’m a little envious. But given that I’m me, I will likely continue to love data.

When Dr. Da Silva, the ER doc was looking after me, he let me know that part of the treatment could be very uncomfortable and freezing was an option. Jacques was with me and having seen many treatments and the associated discomfort, and knowing me and my low threshold for pain, advised me to take the numbing.

The doctor told me it would be a “poke”.

Fine, I thought. A poke I can deal with.

Um, not so much. It was painful and disturbing for somewhere between thirty seconds to a minute…or maybe longer. It certainly seemed longer.

During this part of the treatment, all of my composure was gone. I said words I shouldn’t and cried.

When the doctor came back, I said, “I don’t hate you. And, I’m sorry.”

The rest went swimmingly.

Before I left though, I let the doctor know that I would have appreciated a more realistic description of what to expect. “Poke” wasn’t the right term. I think I would have known to anchor in my breath more deeply and to expect to stay there. Closing my eyes and holding Jacques’ hand (after telling the doctor and Jacques that science says this helps) was indeed helpful but not enough.

To address the fact that some people like to know and some people don’t question, perhaps a health care provider can ask how much you want to know. I recognize that in some situations, this is not realistic, but if time allows, this question could help guide the way a practitioner proceeds.

I think of my massage therapist who moves around the table always keeping a hand on me. I think of the MRI technician who tells me how long each imaging session will be after which I can move a little bit.

What do you think?

Do you want more information or less?

And would you appreciate being asked?

If you’re a health practitioner and have an opinion, I’d love to hear it.

Find me on twitter @clarekumar.

Author: Clare Kumar

How to Work with Highly Sensitive People

You might have heard the term HSP and wondered if it applies to you or some of your coworkers, or perhaps even your partner. Understanding this trait will be helpful to you in any case as it may help you advocate for yourself, navigate your relationships more effectively, and to better support others.

WHAT IS AN HSP?

Dr. Elaine Aron was in conversation with her therapist when they suggested that perhaps she was highly sensitive.1 The idea of being highly sensitive intrigued Elaine so much she went on to research and in the early 90s defined the trait that is also known clinically as Sensory Processing Sensitivity.

It is important to note it is quite distinct from Sensory Processing Disorder which includes difficulties in organizing and responding to information that arrives through the senses and which can have a significant impact on learning and daily life.

People who have the trait are most often referred to as HSPs, with HSP standing for “highly sensitive person”. Elaine defines the term as “a preference to process information more deeply”. I would add the word “involuntary” in advance of preference, as there is little to no choice involved. The trait is present in about 20% of the population, so I can guarantee you know someone who is an HSP…even if they don’t know it yet. HSPs’ brains light up differently in fMRI studies compared to non-HSPs when given tasks that involve perception involving subtle differences.

Let’s tackle the word “sensitive” as it can put some people off. Sensitivity is an undervalued quality in North American culture and, despite its great value, can be perceived by some as a sign of weakness. Here, sensitivity does not relate only to emotional sensitivity and easily finding oneself in tears, though that is possible for some. In fact, Elaine confesses she would rename the trait if she could start over, perhaps replacing sensitive with the word perceptive or responsive. Our sensitivity or responsiveness extends to the physical, mental, and emotional.

Since the term is out in the world, I’m going with it so those who have learned about it can find the Happy Space Pod and podcast, but it’s worth understanding the trait includes some other qualities. Elaine refers to them with the acronym DOES (pronounced like the verb, not the noun, though I think the image of female deer is probably apt). *** Update – for my take on the elements of high sensitivity, based on Dr. Aron’s work but slightly reorganized, please see this post: The SEED Model of High Sensitivity

HSP QUALITIES

D – Depth of Processing – we spend more time dealing with new information and thinking about it more deeply… which can definitely be exhausting. The dark side is tendency to overthink.

O – Overstimulation – we can be extremely sensitive to high stimulation environments – think crowds, busy roads, and noisy restaurants, as well as rough fabrics!

E – Empathy & Emotional Reactivity – we have greater reactions to both positive and negative experiences with mirror neurons activating in response to pictures conveying emotion, even in people we don’t know. Further, our brains are noticeably more responsive to positive stimuli.

S – Sensitivity to subtle stimuli – we pay attention to everything. Couple that with our empathy and you’ll find us looking out for others.

WHAT HSPs NEED AND WHAT YOU CAN DO TO PROVIDE SUPPORT

We need time to process thoughts. From you, we appreciate patience while we form our ideas and actions.
We are sometimes over-stimulated. From you, we appreciate empathy and compassion. Compassion in the form of supportive action to eliminate a stressor is even better.
We deeply feel the emotional energy of others. From you, we appreciate the flexibility to take quiet time and be in a space where we can center, rest, and recover.
We notice small things which may be of great importance. From you, we appreciate being heard. Customer service departments – we are your greatest gift if you are willing to listen.

HSPs are shown to make exceptionally good employees with high-performance reviews, yet if conditions are not kind, we will be the first to burnout.

If you are an HSP – define what you need to sustain your energy. I call these Productivity Table Stakes™ – eight key ingredients to understand your relationship with and ensure are considered every day.

If you are a leader, ask your HSP employee what they need to succeed. It’s my favorite leadership question for everyone, but it is so relevant here.

If you are a partner to an HSP – co-create your home and life together to minimize stress and increase the joy in your time together.

I invite you all to join the Happy Space Pod – a safe online community to explore greater productivity and well-being for highly sensitive professionals. I hope to see you there.

*** Update – the focus of the Pod and Podcast has expanded from high sensitivity to designing inclusive performance. All through my lens as a highly sensitive person.

3 Ways to Keep Your Mindset Strong Through the Fall and Winter

This is a sponsored post. Opinions, as always, are my own.

With winter around the corner and Covid-19 restrictions increasing in many places, if you want to feel as productive and calm as possible this season, you’ll want to do everything you can to keep your mindset strong. In fact, I consider mindset Productivity Table Stake number one. If you can hold onto a positive outlook, you can more easily maintain your commitment to the intentions you have set for yourself. If you lose positivity, you may find yourself spiraling in a negative direction.

Here are a few things you can do to keep your mindset strong even though the weather and the crisis we find ourselves in might be pulling you down.

Fight the effects of low light

According to the Canadian Association of Mental Health (CAMH), severe Seasonal Affective Disorder (SAD) affects up to 15% of people, with 2-3% suffering severe symptoms. You might know it as the “Winter Blues”. SAD can cause depression, lethargy, and anhedonia (the inability to feel pleasure). It also contributes to weight gain as we look for alternative sources of serotonin to boost our mood…which may explain the search for sourdough in the absence of sunlight. It’s more common in adults than kids, though starts to wane after age 50 (yay!), and it affects women a whopping 9 times more than men.

I’ve been looking for strategies to counter the effects since my 20’s and since my number one plan of travelling to a sunny spot is foiled this year, I am committing to something that has helped me immensely over the past few years: light therapy. My exploration of light therapy actually began in late 1994. I returned to Toronto after almost a year of travel around the world, predominantly in sun-filled locations like Hawaii, Australia, South-East Asia, and India. November in Toronto is traditionally gloomy and grey. The leaves have fallen and there is not yet snow on the ground to brighten up the landscape, nor the sparkly lights of the coming festive season. Downtown especially, the ground blends with the stone buildings which soar upwards to mix with the bland sky. Finding myself in a new job (which admittedly was not right for me), I found my energy depleting and began looking for strategies to help. I tried relaxation therapy, which felt quite good but did not really bring back my mojo, and then stumbled upon a University of Toronto study for light therapy.

I brought home a rather large light fixture and for two weeks, every morning at 6:30 am, before heading downtown to the office, I sat in my dark dining room under a wide fluorescent bulb dosing on full-spectrum light for half an hour. It was uncomfortably bright given the contrast in the room and you couldn’t really do anything else but sit there.

Fast forward to today, and not only has light therapy has now been proven as a successful remedy to counter SAD and the Winter Blues, but it is also much easier to integrate into your life. Please note though that it is a therapy and as such you will want to discuss it with your health professional. There are conditions that do not benefit from dosing in extra light such as bipolar disorder and skin or eye sensitivities. The Mayo Clinic has a helpful article on considerations.

For several years I have used light therapy lamps from Verilux. My current model is a slim, LED, full-spectrum light that doses 10,000 lux in half an hour if you’re sitting within 24 inches of the lamp. It fits in about the size of a postcard and now that the lamp is an LED, it packs flat and is sturdy enough to travel well so you easily take it with you.

Place the light to the side and sit within 24 inches of the light. You are not meant to look directly into the light. Controls offer the ability to dim the light to a more comfortable intensity and color, but be aware you may need to spend longer time bathing to have the same results. Experiment with the settings to find the most comfortable practice for you. The dimmer the light, the longer you might need it to be on. A timer has been included in the latest model to help you manage your dosing.

I used to want to crawl into bed around 6:30 pm every night when I got home from work. The lamp made such a difference to my energy level that I was able to travel to the gym for an evening yoga class.

In addition to a light lamp, I encourage fitting in daylight walks and seeking out brighter places to sit when indoors. Poorly lit basement offices may indeed be bringing you down.

Reduce known stressors – Hold onto peace of mind with protection from identity theft

Woman using smart phone in cafe. hand holding smart phone white screen — Image: Telus

With so much to worry about already, it’s important to act where we can. Statscan says 42% of Canadians report at least one cyber-security incident since the start of the pandemic¹, and the Canadian Anti-Fraud Centre tallies the financial impact of fraud year-to-date in Canada to be over $67 million.²Canadians are not only spending more time online, they are doing a wider variety of things there. In June 2020, the Canadian government urged Canadians to take action to be more secure. According to new research, while about 90% of Canadians think internet safety is an issue, only 18% are doing something about it.³

Telus Online Security has partnered with Norton Lifelock to bring Canadians a suite of new tools to help prevent cybersecurity issues, in a multi-layered approach. Tools include device protection, the provisioning of a virtual private network (VPN) which lets you drive on your own highway so-to-speak making sure transactions are safe even if you’re on public wi-fi. Identity theft protection is what caught my eye as I recently found fraud on my credit card. Not only is your credit monitored, but additional support is also available from a Restoration Agent to help you problem-solve if you do get attacked. They can help you and even take over phone calls to sort out the mess freeing up your time to do other things.

Dark Web Notification alerting me to a potential data exposure

There are a variety of levels of service from $6 per month (for device protection) through $30 per month for greater protections and a larger number of devices (pricing as at November 2020). It is important to note that this service does not guarantee protection, rather it offers multiple tools to mitigate the very real threats. It is one simple step you can take to reduce worry and preserve mindset.

Use colour to boost your energy, and the energy of those around you

Have you noticed different colours affect your mood? Science shows that colour can affect performance in a variety of ways:

Taking a test after seeing red can improve accuracy, while blue boosts creativity.⁴
Pills of warm colours had a stimulating effect. Cool colours had a relaxing influence.⁵

Tip 1 – Bring colour into your environment

I painted my wall pink last year and it gives me a lift every time I see it. It seems to be a hit with others as well since March when all my segments and presentations went virtual. I’ve even got clients because of it. Bathe in your favourite colour.

Theo, one of my two polydactyls loves posing! I think this is the third set 0f tv segments he’s appeared in. Paint colour: Peony by Benjamin Moore

Tip 2 – Bring colour into your wardrobe

I realized over ten years ago that when I wore bold colours that suited me, they seemed to have a positive effect on the people around me. This coincided with the start of regular television appearances. Take a look at a tv audience sometime and you’ll notice the producers will invite people with solid, bold colours to fill the frame for they are compelling on camera.

The powerful side effect of wearing distinct colours that suit you is that it makes you memorable. See how beautifully a client of mine, ghostwriter, and mental health speaker Cindy Tschosik, does it in her richly coloured magenta top. Cindy is getting loads of compliments on her bold purple wall.

Ghostwriter and Mental Health speaker, Cindy Tschosik rocking a magenta top in front of her bold purple wall.

And your accessories…

Fellow speaker, Emily Nichols, indulging me as I tripped out on finding glasses to match my coat!

One day last year I stumbled upon a store from Australian-based Dresden Vision in Toronto, one of a handful of physical stores in Canada, Australia, and New Zealand. Don’t worry, they have International shopping online. The colourful window display instantly made me curious. I went in and bought four pairs on the spot. Why? They make very affordable frames (from $59 for simple prescription lenses) and arms variety of colours…which can be mixed and matched! I was over-the-top excited. Prices are kept down because they offer one widely flattering style of frame in four sizes. With 16 standard colours plus occasional limited and blended colour editions, you can coordinate with any outfit. They also have the lens cutting machine and an optician right in the store making same day availability a possibility. No hiding behind white lab coats and sending glasses away.

Frame and arm colours currently offered by Dresden Vision.

Parents, these glasses are incredibly sturdy and come with a lifetime warranty making them an excellent solution for kids. Note – I have quite a small head and wear the XS frames for my glasses and a S frame for my sunglasses.

Dresden Vision kindly provided me with a few more colours and frames to play with. So appreciated because it seems these days I need a pair in every room!

SOURCES

Statistics Canada, “Canadians spend more money and time online during pandemic and over two-fifths report a cyber incident,”
https://www150.statcan.gc.ca/n1/daily-quotidien/201014/dq201014a-eng.htm
Canadian Anti-Fraud Centre
https://www.antifraudcentre-centreantifraude.ca/index-eng.htm
Angus Reid report commissioned by TELUS
Colour and performance
Mehta R, Zhu RJ. Blue or red? Exploring the effect of color on cognitive task performances. Science. 2009 Feb 27;323(5918):1226-9. doi: 10.1126/science.1169144. Epub 2009 Feb 5. PMID: 19197022.
https://pubmed.ncbi.nlm.nih.gov/19197022/
Effect of colour of drugs
de Craen AJ, Roos PJ, de Vries AL, Kleijnen J. Effect of colour of drugs: systematic review of perceived effect of drugs and of their effectiveness. BMJ. 1996;313(7072):1624-1626. doi:10.1136/bmj.313.7072.1624
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2359128/

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If you or someone you know is struggling to feel calm and productive working from home, please check out the free resources and online program I created for you here.
I also have a few spots open for private group coaching for individuals and leaders. I invite you to book a call with me to find out more.

How to find more productive places to work from home

(This post is sponsored by Samsung Canada and Staples Canada. All opinions – and the cat – are my own.)

With more people working and studying from home because of the pandemic, our home study spaces can be seriously under pressure. Nothing is more stressful than having everyone dive into the office for the coveted, quiet spot in the house at the same time.

I’ve got three tips for you to take the pressure off! Better understanding what each person has to do should help you expand the variety of suitable places to work in your home and help confirm the need for any additional furniture or technology to support you.

Step One – Complete a task audit.

Take some time to think through each person’s commitments and specifically what kinds of activities they will undertake. It can be helpful to think through these tasks in three categories:

a) Consumption – Taking in new information by reading, listening, or watching.

b) Creation – Making new works on a computer or with paper, music, food, or other materials

c) Collaboration – Working with others

Prepare an inventory of all tasks including such activities such as attending online classes, reviewing notes, drawing, colouring, podcasting, writing on a whiteboard, reading, and meeting with others (virtually or socially distanced), and of course, mind wandering.

For each task, identify the technology or materials that will support you in accomplishing your task. Technology is always innovating and often the improvements can drive a significant productivity boost. Samsung Canada sent me two products in their lineup to try out.

A more powerful tablet

It used to be that tablets were ideal for consuming information but a challenge when it came to creating. Since my first tablet, about ten years ago, tablets have evolved dramatically. I remember feeling so liberated by the tablet which I could use while reclining after a car accident left me unable to sit at my desk for the second half of the day. But there was a lot I couldn’t do.

The brand new Samsung Galaxy Tab S7+ with its 12.4-inch display (and its smaller 11-inch sister, the Galaxy Tab S7) combines the power of a pc with the portability of a tablet. To be released in Canada on September 18th, 2020 both tablets will be available just as classes are starting across the country.

Both versions come with an “S” pen, which Samsung also refers to as a “magic wand”. That made me curious! Since high school, I have enjoyed hand-writing my notes but so far haven’t tried an electronic solution that felt as comfortable as writing in a regular paper notebook. Not only do old habits die hard, there are studies that show handwriting improves memory retention(1) in part because there is more time to think while writing than typing. And if you’re sharing your notes, you can convert your writing text for easier readability.

Latency, the delay for the image to show up while writing, has been reduced to a hard-to-notice 9 ms – and the haptic of friction and sound while writing now means that taking notes on a tablet provides an experience which closely mirrors the feeling of writing on paper. It feels good.

What about the magic? The “S” pen includes sensors that detect motion enabling shortcuts for your workflow and a click button which offers remote control for your camera and presentations.

Enjoy a better, brighter screen

Have you ever been working on a laptop outside and been frustrated because it was difficult to see the screen? Samsung has brought the QLED technology pioneered in its television lineup to laptops for a portable cinematic viewing quality.

QLED stands for quantum dot LED (light-emitting diode). According to CNET, “Quantum dots are microscopic nanocrystals that glow a specific wavelength (i.e. color) when given energy.”(2) It’s this extra light that gives the screen a brightness boost making it easy to see in the most illuminated rooms. An “Outdoor Mode” kicks the light up even further with a function key.
First introduced in May 2020, the Galaxy Book Ion is a beautifully crafted, sleek and slim, less-than-a-kilogram light laptop with a battery that will carry you through your day and then some. The extra bright screen and easy portability open up more workspace possibilities.

Step Two – Pick a posture.

Comfort is a key ingredient for maximum productivity and performance. If we are uncomfortable, it is a real-time distraction and what I call “energy thief” and can also be the beginnings of a long-term injury. Paying attention to the ergonomics of each environment for each person cannot be overlooked and one size does not fit all. That said, there are more options than you might think for working effectively. Here are some thoughts to consider.

a) Sitting

Student desk, chair and office supplies — Photo: Staples Canada

Let’s tackle the most obvious work posture first. Whether at a desk or a table, make sure your wrists are flat when using your keyboard. This might mean raising the chair. If your feet are now dangling, add a footrest. A footrest not only supports your legs, it helps keep you sitting properly with your lower back against the back of the chair. If you are not feeling the chair back when fully in the seat, add a pillow or lumbar support. Note that women have deeper curves in their lumbar area of the spine and will likely need more support than men.

If you’re using a computer for longer than an hour, invest in a separate wireless keyboard and mouse, as well as a laptop stand to place the screen at a more comfortable viewing height and distance. Your neck will thank you.

Staples Canada has many affordable chair and desk options to choose from. If you’ve been struggling to make do, it could be time to create another workstation to keep everyone comfortable.

b) Standing
Create standing workstations to not only ease the pressure on your sitting stations and on your backs! When setting up a standing station, follow the guidance above with respect to flat wrists while keyboarding and placing the screen in the right place. An anti-fatigue mat (or what I use, a pair of cork-soled Birkenstocks) will keep you more comfortable, as will the use of a footrest to raise one leg, keeping your lower spine happy.

c) Moving
Research from Stanford University confirms that creativity increases significantly while you’re walking (3)…and shortly afterward, no matter whether it’s indoors or out. Think about what can be accomplished while walking. Voice recording your thoughts is a wonderful way to capture new ideas.

d) Reclining
Though reclining during the day has the air of appearing unprofessional to some, we may be compromising our most profound thinking in what I call “Mind Wandering” time. It’s also the perfect posture when you want to relax and take some pressure off your spine. Working from home, you’ve never been closer to a comfy sofa or your bed. Arianna Huffington, now chief of Thrive Global, and I agree, you should have places to relax and rest at work (4). It’s part of sustaining your performance. Be careful not to overdo it though and create an association with work in your bedroom as it might affect your ability to fall asleep. (5)

Step 3 – Respect preferences and privacy.

As human animals, we have different sensitivities to our surroundings and to be most productive these need to be respected. You might not feel bothered by visual stimulation (clutter), noise, or the energy of other people, but some in your family may be. In general, it is an act of love to cater to the most sensitive amongst you.

a) Organize your space to reduce visual stimulation.

Create order on your desk, behind workspaces (for the camera) and in front to avoid distractions. Desk organizers keep supplies handy and tidy. They also save space by storing items vertically thereby using a smaller footprint.

b) Make it easy to tidy up.

Use a rolling cart to help create an instant office in another room. This cart with three levels has ample storage for supplies, reference materials, and healthy snacks.

c) Curate your soundscape.
We have different preferences for sounds while we work. Some love the clamour of a coffee shop, something the free version Noisli provides, along with a variety of more soothing sounds like rain, streams, and a crackling fire. Other more recently developed sites such as the straight-forwardly named Sound of Colleagues provide recordings of all sorts of office noises to help cue you to get to work…or if you’re like me, remind me just why I wanted to work from home so much in the first place. Thank goodness there was no sound of nail clipping, something one of my colleagues used to do regularly. I wish I was kidding.

For many students and workers, it is necessary to mask other sounds. Making an investment in noise-canceling headphones is your best bet to eliminate unwanted sounds as you can keep your listening volume lower. For growing kids, headphones that cap the sound volume to 85 decibels are a help. In 2015, the World Health Organization pointed out that over 1.1 billion young people may be at risk of hearing loss because of “unsafe listening practices” (6), so when you use headphones, pay attention to safe volumes.

Step 4 – Cocreate a family schedule

With all these insights and options, avoid any last-minute conflicts by discussing your needs and preferred workspaces as part of a regular #hometeam meeting. I recommend once a week, on the weekend or at the start of the week. It is an appropriate time to review your commitments and work together to help each other achieve your objectives in the most comfortable and productive places to work.

For more tips, visit www.clarekumar.com/workfromhome
And if you want to work through any of this with a coach, it would be my pleasure to assist. Good luck on the journey.

Sources
1. The Benefits of Handwriting
http://www.ascd.org/publications/educational-leadership/apr18/vol75/num07/The-Magic-of-Writing-Stuff-Down.aspx

2. Quantum Dots
https://www.cnet.com/news/quantum-dots-how-nanocrystals-can-make-lcd-tvs-better/

3. Boost Creativity While Walking
https://news.stanford.edu/2014/04/24/walking-vs-sitting-042414/

4. Rest and Recline at Work
https://www.architecturaldigest.com/story/thrive-nap-room-coco-mat-arianna-huffington

5. Working in the Bedroom Might Challenge Your Sleep
http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips”>

6. Teens at Risk of Hearing Loss
https://globalnews.ca/news/5307570/headphones-earbuds-hearing-loss/

Turn your stash into cash – Easy steps to get rid of things you don’t want

Paid partnership with Ebay Canada. Opinions, as always, are my own.

Do you have things lying around or perhaps worse, piled up which you’ve been intending to sell? Yet, for some reason you just haven’t got around to selling them? You’re not alone!

I live in a fairly small condo and have had a large suitcase-sized bag of a few items, mostly brand new and never used that have been taking up space and nagging at me to move them along. Shortly after I moved in a few months ago I did sell a lot of organizing supplies that I no longer needed through a local marketplace, almost all of which went to one buyer. This was a good return on time invested, but other items just seemed to go nowhere and I got tired of being pitched bottom dollar amounts. In the end, I gave a few items to friends, which felt good, but it didn’t help my pocketbook.

I thought I’d take a closer look at what’s involved to break it down into simple steps to see what might be getting in my way, and perhaps yours. If you have a few items to sell, you have two options in following these steps to see your items:

Address each step for all the items you wish to sell – effectively batching the jobs with the goal of saving time.
Complete all the steps for one item at a time

I found that while batching felt like I was being effective, it meant that it delayed the ultimate sale of everything and eliminated any sense of momentum. I lost engagement in the activity, so next time I will be completing the steps item by item.

I also realized when the return on investment of resources was too small, I was much less motivated to make selling the item a priority, hence the importance of setting a time limit in Step 1.

The 10 Simple Steps to Selling Your Stuff

Decide you’re letting go of the item and set a time limit to do so. It’s taking up space and mental energy and you can use both for better purposes. If you haven’t sold it by this date, then it’s time to donate. Be honest about what really matters to you – your Space, Time, Energy, Attention, or Money. Don’t run out of STEAM™! (More on this in another post.)
Research value of item and set price. Search online to find out current market value for a similar item. Be realistic. Item values vary and may not be what you anticipated. If you’re not going to achieve the fee you desire, reevaluate the investment of resources (STEAM) you will make.
Decide on the delivery area (market size) and determine shipping method and fees. The broader your delivery area, the greater your chances of selling the item. If you decide to ship, this means taking into account packing material, time and shipping costs. It can be advantageous to include shipping fees in your price to keep the purchase decision simple for the buyer.
Gather specs. Take well-lit photos from useful angles and include measurements. Take packing material weight and dimensions as well. Keep details in a file labelled “To Sell” so you can find them if you get interrupted.
Write the listing with a straightforward heading. Use the keywords shoppers will use when they search. Anticipate questions and format the listing to invite easy reading.
Set terms and conditions. If meeting to exchange the item, ensure you meet in a safe public place. Decide if you will accept refunds or not. Figure out how much time it will take you to ship the item or meet the buyer.
Publish the listing on a sales platform. Decide which market place to use and respect its requirements. For the broadest reach, check out ebay, which started as an auction site and now includes the opportunity to sell for a fixed price. It’s ideal for high value, low weight treasures. Canadians – see a great offer below.
Engage with interested buyers. Be prepared to answer questions about the item…even if you have already provided the information. Not everyone reads the details.
Prepare item for sale. Pack carefully to minimize movement and buffer any impact which will help keep the item from being damaged in transit.
Deliver the item. Ship or hand over the item within the timeframe you have specified. If you’ll continue to use an online marketplace this is a good time to ask for a review.

I hope this helps you regain some space, reduce mental clutter and restore energy and attention, all while making you money! That’s winning x 5!

Ebay.ca offer for Canadians

Until January 5th, 2020, Canadians can take advantage of listing up to three items for which they’ll be charged no commission. Visit www.ebay.ca/sellforfree for more information.

Be Kind to Yourself in Your New Year Reflections

The end of a year and certainly a decade (whether technically it is the end or not, it is perceived to be, and that is what matters) for many of us is a time to reflect and set intentions for the upcoming year.

My wish for you is that you be kind to yourself in this process and to stay in a place of noticing rather than judging.

If you’re like me some of the important things you intended to accomplish this year did not happen. Here’s an example: I am still in the midst of writing a book that has been an active project for the past couple of years. Three things have affected the pace of its genesis.

1. Respecting capacity

I have significantly reduced the amount of time I spend working. As an entrepreneur faced with messages that growth is imperative and I must hustle, I’ve instead worked hard to replace FOMO – the fear of missing out, with JOMO – the joy of missing out. Honestly, I now say, “Chuck hustle!”. Use a stronger word if it moves you.

As some of you know, I was diagnosed with multiple sclerosis five years ago. Strange and telling symptoms showed up two years prior to that, leaving me in pain and robbing me of sleep. MS is a strange disease that shows up differently in each person. I have made significant changes in the past few years to not only help me live with the disease when it rears its ugly head but to proactively keep myself as healthy as I can. This may help explain my increased focus on wellness and the development of Productivity Table Stakes™. I am my own guinea pig, testing strategies and sharing what I’ve learned.

I credit living well with MS to fiercely protecting sleep, exercising every day, aiming for rich nutrients per bite and doing my best to avoid stress. All these efforts take consistent efforts of time, energy and attention, the most easily controlled parts of STEAM Resources™ (Space, Time, Energy, Attention, Money). The bottom line is that to keep being of value and giving to others, I have to honour my capacity and make sure I don’t run out of STEAM.

Permission granted to honour my capacity.

2. Measuring the right things

As I was writing part two of the book, I realized I needed more research on the concepts I wanted to share. New information is always being created so I knew at some point I would have to cut off my reading and come back to writing. What I noticed though, is that while I measured the words I wrote and counted them as real results, I wasn’t taking stock of the vast literature I’d been reading. That counts, too, and will make the book a richer read. Reframing has helped. I’ve also listened to other authors share their process (Tim Ferris and Susan Cain have a fabulous podcast episode on this and speaking, as well. Link below.). Tim does all his research and then sits down to write. Perhaps that would have been smoother, but you don’t know what you don’t know.

Permission granted to take the time it needs to craft a useful book that will serve readers for the long term.

3. Investing in what’s truly important

As I’ve been learning in my research around Connection, one of the Productivity Table Stakes. Humans are hard-wired for connection. The amount though varies per person, right my lovely introverts? Humans are alike in so many ways, but as we dig a bit deeper, we have incredible differences that deserve respect.

I left my marriage over three years ago largely for lack of connection. My ex is a loving father and man of integrity but our connection styles never meshed. Living on my own, I found myself feeling lonely last year. After returning from a trip to India in which I was surrounded by family, it was evident to me that I need to have more meaningful, regular connections with people who matter to me.

My kids (and my beloved pets) stay with their dad, a decision which some viewed negatively rather than understanding it is what works best for our family so I live alone. As a solopreneur, when not with clients my work life is also spent alone. While this allows me the peace I need to hold onto my creative energy and avoid the taxes of navigating a busy city, I realized I had to make a more consistent effort to be with people and enjoy valuable social connections.

And, so I did. I reprioritized nurturing relationships this year. I invited people more. I said yes to time with people just to interact rather than achieve a goal. I participated more fully with my speaking network. Social media was and continues to be part of my life as it helps to build and maintain these connections (although has its rabbit hole risks, so I discovered it was important to set some time limits!) Perhaps most significantly, I was blessed to have swiped right at the end of May and met my loving partner, Jacques.

When I left my marriage, I knew I wanted what I call a “Chapter Two” to include a strong, loving relationship with someone I celebrate and who celebrates me for who I am, not some version they hope I will be. I have been revelling in being in love and being loved for the past seven months.

Permission granted to invest in relationships that matter.

I was joking last night at my friends’ annual New Year’s Eve party that we might be served by posting more about the things we intended to accomplish but hadn’t achieved. This year there will definitely be more of those.

As you take stock of the past year and decade, definitely celebrate what are you proud of. For those things that didn’t get done, can you celebrate the choices you made?

What intentions will you set? And perhaps most importantly, what will you give yourself permission for this year?

As always, Tune In before you Lean In.

With love and good wishes for sculpting a rich life.

Thanks for a prompt from my sister this morning, I’ll leave you with this, one of my favourite songs, “Life’s what you make it” from Talk Talk.

Notes:

Tim Ferris’ podcast 357 with Susan Cain, author of Quiet.

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