1. “A Workshop on Wellness and Productivity”
By: Cristie Rodriguez

2. Wellness vs Productivity
 Problem:
 Sacrifice one for the other
 Purpose:
 Awareness on how to have both
 Why?
 Successful business = healthy and productive employees
 Highbrid’s Seven Impact Areas
 Health and Wellness

3. What is Wellness?
 Wellness is a healthy balance of the mind
and body
 Healthy, Happy, Positive
 Negative factors affecting ones’ Wellness
 Stress
 Anxiety
 Sadness/Depression/Frustration/Anger
 Lack of concentration/focus
 Sleep Deprivation
 Mind Body

4. Companies… Strive for Wellness!
 Why?
 Increase productivity
 10% of employees with the highest productivity
worked for 52 minutes with intense purpose and
then rested for 17 minutes.
 Managing energy more skillfully = getting more
done, in less time, and more sustainably.
 Save money
 Sleep deprivation costs companies around $62 billion
a year in unproductivity
 Be a successful business
 Google, Facebook, Zappos – “The Power of Renewal”

5. How do you achieve “Wellness” ?
 Step 1: Step back from the
traditional way of thinking
 Step 2: Adopt the new
philosophy
 Step 3: Practice the 3R’s
 Relax
 Restore
 Refocus

6. Step 1:
Step back from the traditional way of thinking
 Industrial Revolution Theory
 Counterintuitive work ethic
Time = productivity
“The more, the better”
Downtime = wasted time
Distractions and taking breaks decreases productivity
 Break the chain…
Productivity science is NOT an organized conspiracy
to justify laziness.

7. Step 2:
Adopt the new philosophy
 Focus on health (mind and body)
 Value of work vs number of hours
 Renewal time is necessary
 Belief that naps, longer sleep hours, more time away from the office, and
longer, more frequent vacations = boost in productivity, job performance and
health.
“When your renewing, truly
renew. So that when your
working, you can truly work.”

8. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Did you know?
 Sleep cycles of 90 minutes: Alert to Physiological fatigue
 Body signals replaced with substitutes
 Releasing hormones and using up primary sources of energy
 Brain's attentional resources drop
 Practicing the 3R’s:
 Increases focus and productivity
 Promotes team spirit = improved work environment
 Reboot your cognitive energy to solve big problems (mental dexterity)
 Relax, Restore & Refocus by taking a break

9. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Take a break (anything from a couple minutes to an hour)
 Coffee Break
 Lunch Break
 Breathing techniques/Meditation/Listen to sounds/Stretches
 Nap Time
 Look at pictures of cute animals
 Surf the web (max 10 min)
 Walk outside/Workout
 Other ideas…

10. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Coffee Break
 84 % of workers consider coffee
breaks important and essential
 Reach for a cup of joe
 caffeine boost
 take a breather and unwind during a
hectic day

11. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Lunch Break
 33% of workers eat lunch at their
desk (regularly)
 16% rarely take time to eat lunch
 Take lunch breaks far from a
computer and outside the office
 Mind can stop thinking
 Store knowledge, gain new energy
and create ideas

12. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Meditation/Breathing Techniques/Listen to relaxing sounds/Stretches
 most effective breaks - calms the mind
 maximum renewal in minimum time
 effective in relieving stress
 Releases dopamine
 One time or cultivation?
 lower cortisol levels
 boost your creativity and compassion
 Exercise 1: Listen and Cleanse
 Exercise 2: Breathing Technique - Alternate Nostril Breathing or Happy Place

13. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Continuation… Meditation/Breathing Techniques/Listen to relaxing sounds/Stretches
 Simple Stretches
 Sitting slightly forward in your chair, rotate your upper body to the right, to reach the right-hand
side of the backrest with your left hand. Hold for five seconds, then swap sides.
 Loosely grasp your hands behind your neck. Push your elbows back and draw your shoulder blades
together. Avoid pressing into the neck. Hold for five seconds.
 Interlock your fingers. Push your palms away from your body, gently stretching the forearm muscles,
fingers and shoulder blades. Hold for five seconds.
 Reach over your head, bending to the side at your waist and then straighten up. Swap sides and
repeat 10 times.

14. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Nap time!
 Peak nap times: 1PM-3PM (15- 20 min)
 Increases your reaction time and vigilance
 Boosts cognitive ability, memory, and creativity
 Energy booster
 1 – 1½ hrs nap time = 8 hrs of sleep

15. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Looking at pictures of cute animals
 44% increase in concentration
 tenderness - improves our motor function
 Surf the web: Facebook Case Study
 “Quick surf of the Internet enables the mind to rest,
leading to a higher total net concentration for a day’s
work, and increased productivity.”
 Break with internet surfing = 18% more than those
who had a rest break and 38% more than those in the
control group

16. Step 3:
Practice the 3R’s
Relax. Restore. Refocus.
 Taking a walk/Workout
 Clears the mind
 Releases stress endorphins
 Increases creativity
 Other ideas…
 Chat with co-workers (not about work)
 Read a book
 Eat comfort food (moderation)
 Take your work to a coffee shop

17. Remind Yourself
 Schedule breaks into your daily calendar (every hour)
 Receive alerts (timer) to take a break/go back to work
 13% more accurate in their work than coworkers who were not reminded
 Positive thinking!
 “I am a productive employee who takes the smart approach in managing my energy
to solve tasks in efficient and creative ways”
 Measure your wellness with Desktime app

18. Effects of working without breaks
 Reduced Productivity
 Long work hours = exhaustion = falling behind
 Time to Catch up
 Symptoms of exhaustion = more fatigue
 Neglected Social Life (family, yourself)
 Increased stress
 Remind yourself = more stress
 Musculoskeletal Damage
 Same position without breaks
 Disorder that damages the body's muscle, joints, ligaments, tendons, and nerves
 Poor mental skills
 55 + work weeks
 short-term memory and reduced ability to recall words
 Long-term brain damage or dementia
 Eye fatigue
 Bad lighting = eye strain

19. Exercise: 3R’s Techniques
 Mention two 3R Techniques that you may
implement for your Wellness?