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?

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Why Your Coffee Addiction is Your Healthiest Habit (Or, How to Drink Caffeine Like a Scientist)

Courtney Shipshock October 1, 2017

We love coffee, so we decided to offer you a little wisdom about this surprisingly healthful beverage. Coffee actually boasts a longer and more diverse list of health benefits than most superfoods, which is great news for the 54% of Americans adults who consume at least one cup a day. Below you will find a rundown of the not-so-obvious ways that coffee is good — one might even say great — for your health.

Below that are some additional tips for the best way to imbibe your caffeine, no matter your preferred source beverage (we didn’t forget you, tea and soda drinkers of the world!). It turns out that a bunch of the ways we normally consume caffeine (e.g. first thing in the morning) are actually the scientifically worst ways to do so, minimizing its effectiveness and increasing the likelihood that you’ll become a bona fide caffeine addict.

We’re the discount specialists here, so it’s important to us that you are getting the biggest bang for your caffeine buck.

I. Coffee is the Workplace Super-Beverage

All the Antioxidants.

“Nothing else comes close” to providing as many antioxidants in the American diet. In terms of antioxidants per serving, coffee “easily outranks” other popular sources like tea, chocolate, and cranberries. Coffee beans are particularly rich in disease-combatting quinines, which actually become more potent after roasting — dark roast fans rejoice!

Technically: Dates trump coffee for antioxidants per serving, but we thought it’d be easier to write a piece about why that drink you love is really awesome, rather than try to convince you to start eating dates on the daily.

Stress-Free Scent.

The simple aroma of coffee is shown to reduce stress stemming from sleep deprivation. An international group of scientists linked exposure to the scent off coffee with the boosted expression of genes and brain proteins that protect nerve cells from stress-related damage. This is a big one considering that 84% of Americans report under sleeping at least once a week.

Best for Your Brain.

People who consume 3-5 cups of coffee a day in adulthood are observed with a 65% decreased risk of developing dementia or Alzheimer’s disease. Coffee may decrease risk of Parkinson’s disease, and now this recent study finds that 2-4 cups of coffee a day can reduce movement-related symptoms in Parkinson’s patients.

Tea drinkers: There is some scientific evidence to suggest that tea has similarly favorable effects against cognitive decline, but the results are less consistent and less pronounced.

Your Liver Loves It.

A 22-year longitudinal study found that the risk of developing alcoholic liver cirrhosis decreased by 22% with each cup of coffee subjects drank per day. 1-4 daily cups of coffee are also demonstrated — although with less pronounced results — to help prevent other types of cirrhosis and non-alcoholic fatty liver disease (NAFLD).

10% Happier.

Coffee fanatics (think 4 cups a day) are 10% less likely to be depressed than those who don’t drink coffee. This finding holds true for both caffeinated and decaffeinated coffee. Other studies suggest similar mood boosting effects for a more moderate 2-3 cups.

Take note: Sugary beverages — particularly soft drinks — have a higher risk of depression. For the best coffee-induced mood boost, we recommend drinking it unsweetened. (Your cavity-free teeth will be happier too!)

II. Don’t Drink Your Caffeine Like A Rookie

Cortisol Control.

If you’re like most of us, you probably have your first (or second or third) caffeinated beverage within an hour of waking up. This is basically the worst possible time to drink your caffeine. Our bodies run on a 24-hour hormonal cycle called the circadian clock. In the morning, our bodies to naturally release cortisol, a hormone that makes us feel alert and awake. If you typically wake up between 6am and 8am, peak cortisol production lasts until about 9am.

Don’t drink caffeine during peak cortisol production.

Cortisol not only reduces the effects of caffeine, but also spurs your body to build up a caffeine tolerance. The more often you consume caffeine during peak cortisol production, the more likely you are to become dependent on caffeine just to feel awake. So when should you drink it? Science says between 9:30am – 11am and 1:30pm – 5pm.

Slow and Steady.

Research suggests that small, frequent doses are the most effective way to consume caffeine. Caffeine peaks in the body between 30 and 60 minutes after consumption. Harvard Medical School researchers found that an hourly dose of 25-100mg with a daily maximum intake of 400mg is the optimal method for maximizing caffeine’s stimulant effects without experiencing the dreaded 3pm crash. (For reference: one cup of coffee typically contains about 100mg of caffeine.)

Learn more and test your knowledge with this Caffeine Quiz.

Comparison is the Thief of Joy

Katie Williamson September 7, 2017

I was chatting with a couple of friends the other day and each were sharing their unique experiences at work. There was one thing they each shared, however, which was their struggle with comparison. Each of the girls have just started new positions in the last year and as they strive to prove themselves at work, the natural tendency to compare themselves and their work to those around them has slowly creeped in.

But they are not alone in their experiences. Social comparison is so common that there is even a theory based around its effects.

stop comparing yourself

Whether you’re starting a new career or you’re a veteran in your role, here are a few ways comparison can rob us of joy and how you can counteract these feelings:

Comparisons do not show the full picture.

You might have heard the expression “You have the same number of hours in the day as Beyonce”. While true and motivating, Beyonce was also blessed with opportunities that many of us will never have. Comparing yourself to others is unfair because we each have unique backgrounds, skills, and passions.

Gratitude reveals the whole story.

Instead of comparison, consider ways you can be grateful instead. Make a list every day of five things you are thankful for. Whenever you start comparing yourself to others, reach for the list and remember that what you have experienced serves to make you the person that you are and put you on a career path that’s uniquely yours.

Comparisons put the focus on the wrong person.

“He’s so smart.” “She’s so successful.” “His life is perfect.” Notice the subject of these sentences is not YOU. Comparisons have the power to put your focus on other people instead of on your own accomplishments.

Pride redefines the meaning of success.

Instead of focusing on what other people achieved, consider your own successes. It can be as small as finishing a report to larger achievements like a promotion or a raise. No matter how insignificant, tracking our achievements can be a great way to put the focus back on ourselves and our goals.

Comparisons build resentment.

One of the most harmful effects of social comparison is the resentment that can build over time. We can not only become bitter about our own shortcomings, but also resent others’ success, harming our relationships and creating walls between us.

Humility brings happiness.

This is probably the most difficult to achieve, but when we turn comparison into admiration, the results can be extremely beneficial. Instead of harboring feelings of jealousy, ask questions of the people you respect. Determine how they got to the place that you admire. You may find that things are not quite as simple as they appear, or find ways to reach your own goals that you might not have thought of before. It might not be easy to put away those jealous feelings, but in the end, you’ll build stronger relationships and learn a lot along the way.

“A flower does not think of competing with the flower next to it, it just blooms.” Don’t think about what the other flowers are doing… just bloom.

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!

Wellness Initiatives for Every Company

Katie Williamson January 5, 2017

It should be no surprise that among the top trends in human resources is improved wellness programs. An increased desire for a healthy lifestyle and more involvement from upper management has put wellness at the forefront of the human resources department.

Needless to say, we have work to do. In fact, the Flex + Strategy Group blog noted that 25% of employees do not have the option of a wellness/wellbeing program at their workplace. However, 20% said that although they do not participate in a corporate wellness program (either for lack of interest or opportunity), they still pursue wellness programs on their own. Evidence that there are either not enough or not appropriate opportunities available in the workplace. This paves the way for needed improvement.

Here are a few ways we see wellness programs advancing in the upcoming year:

Competition vs. Rewards for Wellness Initiatives

With the EEOC’s Final Rule on Employer Wellness Programs, we expect to see a decrease in the number of financial incentives for wellness programs and a trend towards more friendly competition in the workplace. 91% of employees said they would engage in healthier behaviors if they were rewarded, according to a survey from Welltok, which proves there is still a need to incentivize behavior. But with the rise in wearables and other technology, we can anticipate more Fitbit challenges and competitions in our future.

A Focus on Mental Health

Mental and behavioral health conditions cost employers around $104 billion each year, while only 41% of employees say their employer helps them meet mental health needs. As wellness programs become more holistic, we find a trend towards more engagement in the mental health realm. Helping employees take control of their mental health not only improves retention but productivity as well. Whether it’s implementing more mindfulness practices or on-site counseling, there are many opportunities for employers to engage employees in this way.

Highlighting Financial Wellness

Many employers made the headlines last year for offering student loan repayment and tuition assistance. However, this is not financially viable for all companies. However, we do anticipate more education being provided around financial wellness for employees. According to Aon Hewitt, nearly 89% of employers plan on implementing tools to expand their financial health focus. The main reason? “To increase employee engagement”. From budgeting classes to debt management, expect to see more financial education in the workplace this year.

How is your company improving wellness this year? What new programs are you implementing?

Promoting Mindfulness at Work

Katie Williamson October 6, 2016

Mindfulness, as defined by Merriam-Webster, is “the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis”.

While the Eastern hemisphere has practiced mindfulness for years, the Western world is slowly coming around to the idea. Perhaps with the increase of technology and constant distraction, mindfulness is becoming more important as a practice. In fact, a recent report showed how schools have implemented mindfulness as a replacement for detention and the results have been staggering. We’re also seeing yoga and meditation rooms popping up in offices and airports all over the U.S.. What was once confined to monasteries is now flowing into our everyday lives.

Practicing mindfulness can change your perspective, your leadership, and your mind:

Mindfulness changes your perspective

A fascinating article by Psychology Today goes through the various ways that mindfulness molds the mind. From making us more empathetic and compassionate to decreasing fear and anxiety, mindfulness can truly change your point of view. Instead of fixating on the problems that surround you, mindfulness gives you the opportunity to clear your mind and think more positively. By stopping, breathing and focusing on more positive things, you can turn your whole day around.

Mindfulness makes you a better leader

To lead others well, it’s important to first take care of yourself. Maybe that’s why companies like Google, Ford, Target and Goldman Sachs have all initiated programs to promote mindfulness. As leaders sit down to empty their minds, they are able to make better decisions. Don’t just take our word for it. Mindfulness can help leaders de-stress and focus on the tasks at hand. And studies show that happier leaders, lead to happier employees. Want to engage your employees? Try mindfulness on for size.

Mindfulness is great for the mind

It’s no surprise that mindfulness also impacts our mind. Inside the brain is a region known as the hippocampus which is composed of grey matter that is essential for our functions of memory, learning, emotions, and motor skills. This grey matter is largely affected by our age, drug use, and even poverty. While all of these “stress factors” are known to reduce the amount of grey matter, practicing mindfulness has been proven to have the opposite effect. In a Harvard study, participants who engaged in an average of 27 minutes a day in meditation, showed an increase in grey matter in just eight weeks. Who knew getting smarter was so easy?

Want to implement more mindfulness practices into your office? Here are five tips for where to start.

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The Illusion of Busyness

Katie Williamson July 6, 2016

“I’m so swamped”
“Just trying to keep my head above water”

You may have uttered one of these phrases at some point this month, week or even just a few hours ago. But is it busyness that has us feeling overwhelmed or, like a mirage in the desert, is it merely an illusion?

Technology has advanced at such a rapid pace I wonder if we are really as busy as think or if we simply have an unhealthy relationship with time. In fact, I think deep down some of us like saying these phrases as if they somehow make us feel important or purposeful. Multi-tasking is no longer a skill that only the most successful possess, but something that inundates the ins and outs of our everyday lives. But while we may get things done when we multitask, we often neglect to do things well. We find ourselves running around from one task to another all for the sake of feeling “busy”, but never really accomplishing anything. Priorities are out of line and our work begins to suffer.

So how do we dispel the illusion of busyness in our lives? Is it even possible?

First of all, breathe. I think many of us grab our coffee and sit in front of our inbox dreading the day to come. When we let the weight of our tasks overwhelm us, it’s easy to lose sight of the big picture. Take a breath in the morning and spend time planning out your day. Prioritize tasks based on their importance and deadline. With a clear vision in front of us, the work will seem less monumental and more manageable.

Secondly, do something that you’re passionate about. We spend a lot of time just going through the motions of our days without focusing on the things that truly make us happy. If you’re truly passionate about your work (and I hope that you are!), spend time developing a new skill, read an educational book, or attend a seminar. These activities will renew your passion and keep you moving forward. If your passion lies outside your nine-to-five, jump into a cooking class, take photography lessons, or just spend time with your friends and family. Prioritizing our passions can refresh us and more importantly, give us purpose beyond our full agenda.

Remove the word “busy” from your vocabulary and start prioritizing. At the end of the day, you may not respond to every email in your inbox, but that doesn’t mean you weren’t productive.

Introducing the “Pre-Cation”

Katie Williamson June 20, 2016

In the land of start-ups a new trend is emerging called the “Pre-cation”.

If you’ve ever interviewed for a job, chances are one of the questions you were asked throughout the process was, “how soon can you start?”. Most of us jump right in after the obligatory two-weeks notice in our former roles just to fall into the same old trap of limited vacation days and fears of what will happen if we actually do decide to leave the office for a few days.

As a way of dispelling these fears companies like Atlassian, have taken a fresh approach by offering new hires paid time off before they even work their first day. As they put it, “This is all in the spirit of our “Build with Heart and Balance” value, in which we encourage all new teammates to start refreshed, recharged, and revitalized so they can bring their A-game when they start work.” Especially if you’ve left a job that was frustrating and draining, this little break could be exactly what you need to start off on the right foot in a new role.

It’s no secret that we struggle to find that perfect balance between work ethic and being a workaholic. By rewarding employees before they even start, the “pre-cation” helps to ensure new they leave the stress behind and start fresh. And what’s more is that by eliminating stress, retention levels are higher which can actually save employers funds they would have otherwise spent on recruitment and development.

Of course, the “pre-cation” is not without its faults. Starting a new job can be stressful in-and-of itself, so many people may find they are unable to relax and clear their minds before jumping into their new position. Not to mention, someone is paying for this time off. Unless you’ve come into a huge round of funding or already manage a very successful business, most companies cannot afford the luxury of giving employees this time off. Many of us are hiring to fill a void and therefore simply cannot afford to wait.

While flexible time-off policies may be trending, it seems the “pre-cation” notion may take some getting used to.

The good news is that you don’t have to offer your employees a “pre-cation” to be a great employer. Start by offering your employees exclusive perks through PerkSpot.