Hygge at the Office

Katie Williamson January 12, 2018

If you’re into wellness you may have heard about a new trend called Hygge. According to the Oxford Dictionaries, Hygge (pronounced hue-guh not hoo-gah) is “a quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well-being (regarded as a defining characteristic of Danish culture)”. What is a seemingly simple word has become a lifestyle for many as they seek to incorporate this sense of balance in their everyday life.

As we start 2018, it’s fitting to start off on a note of positivity and balance. What better way to do that than by adding Hygge into our mantra for the new year.
Here are a few ways we’re cultivating Hygge at work:
Make your space your own.
Whether you’re always on the go or sit stationary in a cubicle, make your workspace your own by adding pictures of loved ones to your dashboard or adding plants to your desk. PerkSpotter Frank added a cactus to his desk, which is proven to reduce stress, increase productivity, improve air quality and more.

Make your lunch break count.

It can be easy to get caught up in your endless list of to-dos, but don’t forget that moments of space and rest can provide meaningful restoration for what’s ahead. Take time to break. Savor your food and enjoy the moments of stillness. Our fellow PerkSpotter, Karla (@eatingwithkarly) takes pride in every meal she creates and even posts her food prep on instagram to share. We love seeing the detail she takes in making her lunch every day. Just one of many ways Karla inspires us here at PerkSpot.

A post shared by Karly (@eatingwithkarly) on Nov 10, 2017 at 10:51am PST

Make meditation part of your day.

You’ve heard it before and we’ll say it again: practice mindfulness. Take two minutes to stop and breathe. Maybe you start a routine every hour on the hour. Maybe it’s just once in the morning and once in the afternoon. But by taking time to stop and clear your head, you’re on your way to a more positive frame of mind. Nick and Dan, pictured below, are taking time this morning to stop and breathe. They said they already felt more Zen.

Make moves.

Try sitting in different areas of your office or walking around the neighborhood. Moving around, especially in the colder months, is vital to keeping your blood flowing and your mind working. Take a moment to try out different spaces whenever you can. PerkSpotter Zach B. loves stealing time in the lounge to focus on the latest tech project up his sleeve.

These are a few simple ways we’re incorporating Hygge at PerkSpot. How will you find balance in 2018?

Looking for more tips for the workplace? Subscribe to culture to get insights delivered directly to your inbox each month!

Why You Should Factor in Discounts

Katie Williamson November 2, 2017

Coupons, deals, discounts! These three words might not be ones you normally think of when it comes to employee happiness… but science says, you might want to look closer.
Discount science is an understudied topic, but we think it’s an important one! From keeping employees’ happy to saving them valuable time and money, the evidence is clear.

The History of Coupons

But let’s start from the beginning. Have you ever wondered where coupons started? According to TIME, Coca-cola introduced the first coupon in 1887 with a hand-written ticket offering customers a free taste of their new drink. The success of this campaign is evident in how vast Coca-cola’s reach has been over the last century. Fast-forward to today and more than 700 corporations offer discounts on some type of product or service. It’s no secret that coupons work. But what makes them so successful? And why is it relevant? Only discount science can say!

Discount Science

The Happiness Factor

According to a study in 2012 by Coupons.com, coupon recipients were 11% happier than those who did not receive a coupon. Scientists measured oxytocin levels in participants, the same hormone we experience when we kiss or hug someone. They found that consumers who received a coupon had higher levels by 38%. Scientifically, you could say they were in love with the savings!

The Time Factor

Unfortunately, according to media company Valassis, time is (literally) money for many of today’s employees. In their recent survey, 53 percent of respondents said they spend over two hours a week searching for deals and savings, while 25% of millennials and moms invest over four hours into their search.

The Employer Factor

We believe this is where, as an employer, we can make lives a lot easier for our employees. Employee engagement has gone from a hot topic to a make or break for attracting and retaining top talent. In fact, 4 out of 5 employees would rather receive benefits or perks over a pay raise. By providing discounts, you’re not only putting money back in your employees pockets, but you’re saving them valuable time and energy as well.

It’s easy to offer perks, but are you offering the right ones? Providing discounts can improve happiness among your employees while saving them valuable time and money. The best part is that our discounts are easy to access and easy to use! We’ll save your employees hours each week and put smiles back on their faces.

Contact our team to learn more!

Working with Seasonal Affective Disorder

Katie Williamson February 9, 2017

It’s officially February. Which means, most of us are officially OVER winter. Seasonal affective disorder (SAD) is real and it affects workers all over the U.S.. In fact, one Chicago teacher filed a discrimination lawsuit against her school district in 2009 when they refused to accommodate her Seasonal Affective Disorder.

When temps are below freezing, most of us want to stay in the comfort of our own home with a hot cup of coffee, which makes going to work not so fun.

If the season’s got you down, here are a few ways to fight back against SAD this winter.

Exercise

There is arguably nothing better for your mental health than exercise. When the winter blues kick in, hit the gym or take a yoga class. The Anxiety and Depression Association of America has found that people who regularly exercise have lower levels of tension, more stable moods, and even sleep better. Plus, you might even shed a few pounds while you’re at it. Win-win.

Invite Distractions

One of the best ways to combat SAD is to stay busy. Make plans with friends to work out or grab dinner after work. By having something to look forward to, you’ll distract your brain from thinking about the winter weather and focus on all the fun you’re having. Plus, plans with friends mean you have someone holding you accountable to get up and get out of your sweatpants.

Upgrade Your Environment

If your work space feels a little drab, consider ways to liven it up. Add some greenery to your space or pick up a light box to revamp your work environment. Planning a vacation? Print out pictures to keep you motivated and remind you that these few months are only temporary.

Consult a Professional

While these hacks might work for most, if you find your symptoms aren’t going away, it could be time to speak with a professional. In fact, one in five Americans suffer from some form of mental illness. Even more surprising? Less than half of these are actually seeking help for their condition. No matter how mild your depression may seem, if it isn’t showing signs of fading, consider speaking with someone so you can get back to being your best self.

Are you finding ways to fight SAD this year? Tell us about it in the comments or subscribe for more insights!

Crush the Afternoon Slump by Daydreaming, Reading a Novel

Courtney Shipshock November 11, 2015

Your high-energy, high-output morning feels like a distant memory, and the end of your workday seems about a week away. That third cup of coffee is wearing off and you’re debating whether your stomach can handle a fourth. We’ve all been there — the afternoon slump — and we’ll all be there again. Some of us may even be reading this blog post in the midst of a 3 pm productivity tailspin.
If your afternoons are often more of an uphill battle than a victory lap, we’ve got news for you.

The bad:

The afternoon slump is more than just a marketing ploy. It’s not an attempt to sell you alien-shaped-sleep-at-your-desk pillows or productivity-boosting facial spray. The afternoon slump is very real. In fact, it’s a natural part of how the human brain works, and it’s pretty much unavoidable.

The good:

Because we understand the brain mechanism that contributes to the afternoon slump, we also understand how to mediate its effects. Below is a quick summary of the relevant research. Plus, we’ve included a few activities you can do at lunchtime or for a quick break to power past your PM lethargy.

The science:

Researchers at the University of Illinois conducted a study to determine what actually happens in your brain when you suddenly find it difficult to maintain focus after an extended period of work. The study measured groups of participants’ performance on a series of hour-long computer tasks. One group took two short breaks during the tasks, while the other took none. The only participants that exhibited no decline in performance over time were in the group taking the breaks.
The study results confirmed researchers’ hypothesis that the human brain’s ability to maintain constant focus eventually plateaus and then declines. It’s like how you notice a distinct smell when you first walk into a room but cannot smell it after half an hour. The results also confirmed their idea that the brain naturally revs up when one shifts focus.
Taken together, these findings suggest that a 5- to 10-minute break during a project requiring hours of sustained effort can naturally reinvigorate your ability to focus and promote maximum productivity.

Here are three of our favorite break-time activities to give your focus a chance to recharge and, according to science, enhance your brain function:

1. Daydreaming makes you a better problem solver.

Studies show that stepping away from a difficult project to do an unrelated and easy activity makes you more creative when you get back to work.

The evidence: This UC Santa Barbara study found that mind wandering boosts creative problem-solving skills. Subjects performed an Unusual Uses Task (UUT) — a traditional psychological measure where one lists as many uses for certain objects as possible. After the UUT, subjects engaged in either a cognitively demanding or undemanding task. Neuroscientists measured the subjects’ levels of mind wandering during these tasks, and found that those performing the undemanding task exhibited a much greater tendency to let their minds roam. All subjects then performed another UUT. Guess which group of subjects showed dramatic improvement in their second UUT? Yup, the daydreamers.

2. A 10-20 minute power nap between 1-3pm is better than a cup of coffee.

By timing it right, a short nap immediately recharges your brain’s ability to focus. Even better, it all happens without the subsequent drop in energy when the caffeine buzz wears off.

The evidence: A 2006 study on nap duration found that 10 up to 20 minutes is the ideal length of time for a power nap. Nappers who slept for more than 20 and up to 60 minutes exhibited sleep inertia for half an hour after they awoke. What is sleep inertia? It’s the scientific term for the grogginess you feel immediately after rising, and it’s definitively proven to seriously impair cognitive performance. A nap shorter than 20 minutes keeps your body from falling into the deeper levels of sleep known as slow-wave and REM sleep (the types of sleep that produce sleep inertia). Naps of this length are known to replenish attention and strengthen working memory.

3. Reading a novel makes you less stressed and happier.

Engaging with fiction tricks your brain into believing it’s in another world. In so doing, it relaxes you and strengthens your ability to empathize with others’ points of view.

The evidence: Numerous surveys comparing readers and non-readers — such as this one by Quick Reads and the University of Liverpool — find that people who read as little as 30 minutes per week experience less feelings of stress and depression, report 20% greater life satisfaction, and are better equipped to deal with difficult and unexpected situations. Neurological research has actually documented changes in brain connectivity as a result of novel reading and suggests that these changes enhance one’s ability to adopt other perspectives.

Workspace Psychology 101: Boost Your Mood, Motivation, and Productivity

Courtney Shipshock September 1, 2015

Even with the rapid growth of the freelancer economy and the increasing appeal of shared coworking spaces, the majority of us still work out of a single, personal workstation. It’s no secret that our surroundings — both indoor and outdoor — continually impact our psychological well-being and cognitive function. Everything from color design to your distance from the nearest window has a measurable effect on your mood and productivity.

Not everyone can move to a corner office or ask their boss for a custom built ergonomic workstation. So, we rounded up a few scientifically proven ways you can optimize your workspace. That way, you can keep your spirits high and your output in peak form.

Take charge of your decor.

The extent to which different people can personalize their workspace certainly varies. For some, it may be limited to the addition of a few framed photos. While others may have control over their surrounding paint color, adjustable lighting, etc. Regardless, research shows that exercising your maximum degree of influence over your workspace design is beneficial for your motivation and productivity.

Multiple studies led by Craig Knight at the University of Exeter measured workers’ mood and efficiency in varying levels of personalized workspaces in several industries. Self-reported surveys found that the more control people were given over their surroundings, the more engaged they were with their job and the more they identified with their employer. Two additional studies compared workers’ abilities to complete tasks in workspaces categorized as lean (bare and functional), enriched (decorated with plants and photos), and empowered (individuals allowed to design their area). People working in enriched spaces were 17% more productive than those in lean spaces, while their empowered counterparts were a whopping 32% more productive.

There’s no such thing as too much nature.

Indoor plants are perhaps the single best investment you can make in your workspace. Research overwhelmingly shows that office plants help workers recover from demanding activities, decrease stress, and even reduce office air pollution.

Here is a guide to desk plants that thrive in indoor office environments.

Here is a graphic of the best air-cleaning plants, according to NASA.

Curves are more relaxing than right angles.

There is a long history of scientific literature demonstrating the relationship between positive emotional responses and rounded shapes in design and architecture. More recent studies find this relationship extends to furniture and objects in our immediate surroundings.

A recent study led by Sibel Dazkir at Oregon State University looked at participants’ responses to four interior settings with varying degrees of rounded and hard-edged furniture. The two settings with a higher concentration of curves were significantly more inviting to participants and elicited higher amounts of pleasant-unarousing emotions (feeling relaxed, peaceful, and calm).

If possible, opt for a desk and chair that emphasize curves to foster tranquility in your workspace. If not, surround yourself with smaller objects that highlight fluid forms. For ideas, try adding a desk lamp, coffee mug, or potted plant.

Clutter promotes creativity.

Some appreciate the value of a tidy, organized desk. But others feel more at home amidst stacks of loose paper peppered with stray binder clips. Messy workspaces are strongly associated with enhanced creativity and more novel ideas.

This intriguing study led by Kathleen Vohs at the University of Minnesota confirmed the clutter-creativity connection. However, it also found participants in tidier workspaces were more likely to choose healthy snack options. The study finds that people in more orderly workstations are more likely to do what was expected of them. These findings suggest that levels of workspace organization and disorder influence and might even optimize the efficiency of one’s job. For example, a business analyst will likely prefer a more robust organizational structure than the in-house graphic designer.

Color affects cognition.

All colors and light levels have different psychological effects, so choose your colors and desk lighting accordingly. In a 2009 study, Ravi Mehta and Rui Zhu used a series of six computer-based activities to evaluate how red and blue affect cognition. Red facilitates greater attention to detail. Blue encourages exploration and creativity. Green promotes idea generation. Discover what mode of cognition your job requires the most, or what mode of cognition you feel comes least naturally to you. Then, try to work the relevant cognition-boosting color into your workspace.

Best Friends Forever from 9-5

Courtney Shipshock July 9, 2015

Is your coworker also your close friend? Or is your close friend also your coworker?

Office friendships can be a great source of pleasure and support, but they can also be a challenge to navigate. Many have ambivalence toward forming deeper friendships with their colleagues for a number of reasons. Perhaps they worry about the potential for distraction, influence on decision making, or awkwardness during performance reviews. Despite these legitimate concerns, research on workplace friendships suggests they are crucial to both personal health and organizational success.

Friendships Alleviate Stress

In a breakthrough 1995 study, Christine Riordan and Rodger Griffeth found even the possibility of friendship formation increases both job satisfaction and organizational effectiveness. This finding takes on particular importance when considering that in 2014, 80% of Americans stressed over at least one thing at work. Furthermore, a 2013 Lifeboat report found a whopping three-quarters of Americans are not truly satisfied with their friendships. By more than 2:1, respondents said they would prefer a smaller number of deeper friendships to a greater number of friends. Given the increasing blur between work and home life, the office seems like a promising place to form deep friendships.

Friendships Foster Loyalty

In a recent post for Harvard Business Review, Riordan asserts that office friendships foster group loyalty. This, in turn, leads to shared commitment and discipline toward one’s work. Similarly, a 2012 Gallup report found that 50% of employees with a best friend at work felt a strong connection with their company. Meanwhile, only 10% felt this connection without one. In fact, “good relationship with coworkers” was the most frequently cited reason in a 2013 survey for 2,223 people planning to stay in their current job. Three studies by workforce intelligence company Evolv found employees referred by friends are less likely to quit and more productive. Consequently, employees trained in a “friendly” culture stayed with their employer twice as long as those who were not.

Friendships Improve Performance

In “The Best Place to Work,” psychologist Ron Friedman asserts that having close friends at work brings with it a number of benefits, like combating loneliness. Prolonged loneliness makes it more difficult for people to relax and fall asleep. In turn, this can lead to diminished cognitive function such as impaired memory formation and learning ability. Surrounded by friends means spending less time worrying about fitting in and pay more attention to our work. Personal connections between colleagues also boost motivation, because poor performance at work means letting down friends.

Friendships are not the only way to enhance productivity or boost engagement in the workplace. However, friendships are unique because their strength endures, and even grows when other standard retention incentives wane in a bad economy. Friends are an invaluable resource in the workplace. They provide an emotional support system and a network for helping to more efficiently execute one’s job. Friedman acknowledges making new friends can be scary because of the shared risk involved in disclosing personal details with an acquaintance. That being said, the above trends should encourage anyone who is hesitant about opening up to coworkers. The message is clear: a little vulnerability in the break room can go a long way.

PerkSpot takes an afternoon off for a Cubs game.

Seven Tips for Optimizing Your Sleep Strategy

Courtney Shipshock June 10, 2015

It’s 9 pm on Tuesday. You had a great day at work and an even better session at the gym. You made it home in time to cook a healthy dinner instead of picking up from the Thai place around the corner. It’s been too long since you did any pleasure reading and you’re looking forward to cracking open that new novel for a while before getting to bed early.

It’s now 12:43 am. The only light in your bedroom is the pale glow of your laptop. Your contacts are drying up because you haven’t blinked much in the last two hours. You only read four pages, but you did add thirty-odd titles to your Netflix queue and viewed every last one of your best friend’s Facebook photos in reverse chronological order.

You’re not alone.

In June 2014, researchers at Utrecht University in the Netherlands coined the term “bedtime procrastination” in their study of why people often fail to go to sleep at their intended time despite the absence of external circumstances preventing them from doing so. 84% of the sample reported feeling that they slept too little at least once a week. 30% reported sleeping 6 hours or less on weeknights — far less than the 7 to 9 hours recommended by the National Sleep Foundation. A recent Gallup poll found that Americans currently average 6.8 hours of sleep a night. 40% sleep less than 7 hours a night. In the 1940s, this number was only 11%.

The ongoing trend in 21st-century sleepiness is particularly alarming because sleep is as essential to physical and mental health as oxygen and water. During sleep, your body repairs and restores itself on the cellular level. Sleep is also critical for allowing the brain to embed the things we’ve learned and experienced throughout the day.

The Science of Sleep

It should come as no surprise, then, that excessive sleepiness is linked to slow thought processing and diminished capacity to assess information, resulting in compromised problem-solving skills, impaired judgment, and decreased productivity in the workplace. Longterm lack of sleep is known to increase one’s risk for a myriad of health problems including obesity, diabetes, heart disease, hypertension, mood disorders, weakened immune function, and risk for alcohol abuse. Poor sleep quality is also linked to longterm loss of grey matter, which makes up brain regions responsible for muscle control, sensory perception, memory, and decision making.

If you often find yourself inexplicably awake during the wee hours, psychologist Ron Friedman suggests doing a “nighttime audit” of how you spend your time after work. Simply log everything that happens from the moment you head home until you go to bed. After a few evenings, evaluate your data: why don’t you get to sleep at your desired time? Are you out late for social plans? Taking care of unfinished tasks? Perhaps you just enjoy the personal time and the world feels calmest several hours after the sun goes down.

Once you identify your motivation for staying awake later, see if you can find some activities in your post-work routine that doesn’t further your goals, and reduce time spent on these. If you stay up late to read but record that you spend 1.5 hours per evening texting and video chatting with friends, see if you can limit that time to 45 minutes and/or set a firm deadline in your evening when you will unplug from your communication devices. You may find it helpful to set a reminder when it is time to power down for the night.

Time management isn’t always the main obstacle for the chronically under-slept. Sometimes we simply don’t feel tired even when we know we should. If you don’t struggle to get under the sheets in time for 7-9 hours of shuteye, here are some tips that may help you fall asleep.

Minimize blue light exposure:

All of our screens emit blue light. Exposure to these blue wavelengths suppresses our natural production of melatonin, a hormone that makes us feel sleepy. Studies have found that using amber tinted blue-blocking glasses can counter this effect and create a “physiological darkness” that improves sleep quality and mood.

Use bright light to your advantage:

Avoid bright light in the evening and expose yourself to sunlight when you wake up in the morning. This will help your body maintain its circadian rhythms and balance your sleep cycle.

Avoid eating 3 hours before sleep:

Dr. Jamie Koufman notes that working adults’ eating habits are becoming increasingly worse for sleep health. Many adults don’t eat much throughout the day. They cram in one huge meal in the late evening due to long work hours and further delays caused by shopping and exercise. A healthy adult body takes several hours to empty the stomach. Going to sleep before this process completes often leads to acid reflux, indigestion, and heartburn. Prolonged reflux disease can increase one’s risk for esophageal cancer.

If you must eat before bed, try these:

A growling stomach can make it just as difficult to fall asleep as acid reflux. Rather than starve yourself, check out the National Sleep Foundation’s list of bedtime-appropriate snacks.

Regulate your caffeine intake:

Although you may only feel its effects for a short period right after you drink it, caffeine has a half-life of 5.3 to 5.7 hours. This means that nearly 6 hours after you have a cup of coffee, half of its caffeine is still present in your body. Ingesting 200mg of caffeine — the equivalent of 16oz of coffee — in the early evening is shown to reduce sleep efficiency and disrupt the natural stages of sleep. If you routinely drink coffee near the end of the day, consider switching to tea.

Exercise promotes efficient sleep:

Moderate to vigorous exercise for 150 minutes per week is shown to improve sleep quality up to 65%. Participants in this study also reported feeling less tired during the day than their less active counterparts even when they slept the same amount the night before.

Turn down the thermostat:

The National Sleep Foundation recommends 60-67 degrees for the optimal sleep temperature. Your body decreases its temperature to initiate sleep, so you will fall asleep more easily in a cooler environment.

Want more insights like these? Subscribe using the form to the right!

Why Practicing Altruism Will Make You (and Everyone You Know) Happier

Courtney Shipshock May 11, 2015

We recently published a piece explaining how happiness promotes productivity and highlighted several cost-effective perks for employers to boost employee happiness. Similarly, employers can also harness empathy and altruism to increase happiness in the workplace.

What are Empathy and Altruism?

Simply put, empathy is the ability to recognize, understand, and share the feelings of another person. Altruism is the selfless concern for the well-being of others. While two distinct social phenomena, empathy and altruism relate when put into the context of the 21st-century workplace. Both behaviors fall under the idea of “positive affect” and “companionate love”. Researchers employ these traits when investigating the implications of positive emotions in the office.

Empathy and Altruism in the Workplace

Empathy and altruism in the workplace foster greater levels of office camaraderie and encourage employees to make more selfless choices. A study at the La Follette School of Public Affairs at the University of Wisconsin-Madison found that altruists are more likely to be committed to their work and less likely to quit their jobs. Examining the Wisconsin Longitudinal Study, which surveys 10,000 Wisconsin high school graduates from the class of 1957, researchers demonstrated that those who routinely help others are happier than those who do not.

A recent Catalyst study led by Jeanine Prime and Elizabeth Salib found a positive association between selfless acts by managers and increased innovation by employees. Furthermore, employees who observe altruistic behavior in their leaders are more likely to feel included in their work teams and engage in team citizenship behavior, such as picking up slack for an absent colleague. These findings resonate with previous research confirming that observed altruism results in individual status gains among groups. This provides a greater potential for elevated status as the personal cost of an altruistic act increases.

The Business of Empathy and Altruism

Another study similarly asked employees to rate their CEOs in terms of four traits: Integrity, Compassion, Forgiveness, and Responsibility. Executive development firm, KRW International, reports that CEOs earning high character marks had an average return on assets of 9.35%. This is nearly five times the 1.93% of their low ranking counterparts. While dramatic, this margin is not all that surprising. Stanford University research psychologist Emma Seppala cites neuroimaging research. The study confirmed how our brains respond better to bosses who have shown us empathy. And, as a result, this established a link between workplace trust and performance.

Business writer Jayson Boyers aptly notes that “relationship-focused success expands capacity and potential, and empathy is a business skill that actually grows when practiced and shared.”. Empathy and altruism are skills we develop, rather than static personality traits. This notion is key for businesses hoping to incorporate a positive emotional outlook into workplace culture.

Empathy and Altruism in Practice

While in practice it may seem overwhelming, the research of James Fowler and Nicholas Christakis is encouraging. Fowler and Christakis studied 5,000 people over 20 years and discovered people surrounded by happier people tended to be happier in the future. According to Fowler, “We found a statistical relationship not just between your happiness and your friends’ happiness, but between your happiness and your friends’ friends’ friends’ happiness.” In lay terms, practicing altruism and empathy is statistically more likely to produce an outward ripple through your social network that will find its way back to you via the growing compassion of your peers.

In the coming weeks, we encourage you to be attentive to opportunities to practice your compassion. Turn an earnest mistake into a teachable moment or a disagreement over strategy as a chance to broaden your perspective. If you notice an overwhelmed colleague this week, consider offering to pick up their lunch. Altruism and empathy are one of the most effective means of improving emotional culture. Plus, they also produce tangible benefits in the workplace. The best part: the only limit to how much you get is how much you give.