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Tackling and Overcoming Work From Home Hiccups

Jaclyn Baker
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Little hiccups throughout the workday are inevitable. It’s all about how to handle them.

Lack of Energy 

Sitting in front of the computer for hours on end can take a toll on our energy and bring on fatigue. 

We get it – when you’re in the zone, time can fly by. One minute it is noon, and the next, it’s almost dinner time! 

That isn’t always a bad thing. 

You have to remember to set aside some time to walk away from the screen and move your body. 

Practicing gentle stretches or walking around the block a couple of times a day can increase energy levels and prevent fatigue. 

Internet Difficulties

Internet difficulties happen all the time, and unfortunately, there isn’t much we can do to prevent them. 

Even though glitchy WiFi can be very frustrating, it doesn’t have to impact your mood. 

The very first thing you can do is call your team and let them know what’s happening, so they aren’t wondering where you are.

While you wait for things to get back on track, you can spend some time working on projects that don’t require the Internet, such as editing Word documents.

Remember, you have experienced technical difficulties in the past, and chances are you will again. 

Try and be patient; you’ll be back on track before you know it. 

Distractions

No matter where or when you work, little distractions will always pop up.

Not all of them can be prevented – but a handful of them certainly can.

Muting social media notifications, only checking email twice a day or purchasing noise-cancelling headphones can help limit distractions and keep you in the zone.

How To Become a Better Listener In 3 Easy Steps

Jaclyn Baker
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Conversations are a two-way street.

Mastering the art of listening can be a little tricky at first, but it is very learnable. Here’s how you can become a better listener in 3 easy steps. 

Validate in a Few Simple Words

Whether we are excited, happy, scared or nervous about something, sometimes all we want is to be listened to and supported.

Here’s an example.

Have you ever called a friend just to vent? 

You knew there was absolutely nothing they could do to change the situation, but you just wanted to let them in. All you wanted was a listening ear.

The next time a friend or family member calls you to vent, you don’t have to give them your two cents (unless they ask, of course.)

Simply using phrases like “I understand how you feel” or “Of course, that makes sense.” can help them feel at ease and listened to.

Listen With Your Body 

Communication comes in many forms. As much as it’s important to say comforting words, it’s also as important to listen with your entire body.

Let’s say a friend is telling you a long story about something that happened to them. You don’t want to interrupt them, but you want them to see you are listening. 

This is where facial expression and/or posture come into play.

You can smile, nod your head, sit up straight etc.

Sometimes body language can be stronger than words.

Hear What’s Underneath The Words

It isn’t always about what you say – it’s about how you say it. 

Almost all of us have claimed to feel fine when in reality, we were not. 

Saying everything is fine when it’s not can become a habit, and something we do without even noticing. 

Of course, you know your friends and family well. If they seem a little stressed or overwhelmed, don’t be afraid to check-in and ask if there’s anything you can do to help. 

As we discussed earlier, even if there is nothing you can physically do to change the situation, you can still listen. 

“The most important thing in communication is hearing what isn’t said” – Peter Drucker

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Talking To Your Children About Racism

Jaclyn Baker
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Having conversations with your children about racism can be difficult.

It’s common for parents to think their children are too young to fully understand racism, and they are better off waiting a few years.

However, children start recognizing human faces at around 1 – 3 months old. 

The sooner you start the conversation with your children about race and racism, the sooner they will understand it.

Ask Them Questions

If we want to reduce the tension around race conversations, we have to talk about it openly and often. 

You can’t know for sure what your child thinks or feels about something unless you ask them.

Asking them a few open-ended questions can help start the conversation and encourage them to open up. 

Storytelling

There are several books for children of all ages that dive into racism. If you already have some at home that’s great. 

If not, here are some great children’s books you can look into.

You and your child can read the books together, and afterwards, you can talk about it.

You can ask them how the book made them feel, or if you they have any questions. 

Keep Up The Conversation

Talking to your children about racism is not a one-time thing. Encouraging them to ask questions whenever they want can help keep the conversation going.

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More Ways to Celebrate Black History Month

Jaclyn Baker
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At a time in our society marked by increased awareness of racial inequities, it feels even more important to recognize Black History Month as well as take steps to educate ourselves and work to help bring about change in any way that we can. 

We want to work to support and be inclusive of all people of color and other oppressed groups as well and continue to work towards overall diversity and inclusion.

Here are some ideas for this month and for every month of the year:

Support Black Owned Businesses In Your Community

Participate In Online Educational Programs or Visit a Civil Rights Museum

There is no such thing as too much education. There are several educational articles out there, you can read at your own pace.

Or, you can watch museums in Virtual Tours online.

Engage In Healthy Conversations On Social Media

Social media is an excellent place to engage in conversation with friends, family and those you may not have met in person.

Donate To Organizations That Support And Take Action Towards Racial Equity

There are several organizations out there that support racial equity.

We all have the power to make a difference. Every single dollar donated adds up.

Here are a few organizations we recommend looking into:

NAACP: Is at the forefront of the movement to build political power and ensure the wellbeing of Black communities.

Black Women’s Health Imperative: The mission of the Black Women’s Health Imperative is “to lead the effort to solve the most pressing health issues that affect Black women and girls in the U.S.

Center for Black Equity: Supports Black LGBTQ+ individuals by building a network of community-based organizations that promote health and, economic empowerment, and equal rights while promoting individual and responsibility.

Books

In addition to reading articles online, there are several books out there, we recommend looking into.

The New Jim Crow by Michelle Alexander.

The New Jim Crow: Mass Incarceration in the Age of Colorblindness by Michelle Alexander–You will learn how the war on drugs followed a pattern of implementation consistent with slavery and Jim Crow, how financial incentives and legal protection allow selective targeting of black males for drug crimes, and why it’s so difficult for drug convicts to reintegrate into society.

I’m Still Here: Black Dignity in a World Made for Whiteness by Austin Channing Brown.

You can listen to her on Brene Brown’s podcast and then read the book, which is an eye-opening account of the ongoing journey to find self-worth within a culture that claims to value diversity, but often falls short.

How to Be an Antiracist by Ibram X. Kendi.

This book discusses concepts of racism and Kendi’s proposals for anti-racist individual actions and systemic changes. (You can also listen to him on Brene Brown’s podcast )

Listen to Podcasts

We all have our own personal preference for absorbing information. If you prefer podcasts over a paperback book, here are a few we recommend looking into:

Code Switch: This podcast is all about race and identity in America.

1619 (NY Times): This is an audio series about how has transformed America through the oldest form of storytelling. 

Nice White Parents: This is a 5 part series all about building a better school system and what gets in the way. 

“The ultimate measure of a person is not where one stands in moments of comfort and convenience, but where one stands in times of challenge and controversy.” – Martin Luther King, Jr.

This One Tip Can Help Prevent Burnout

Jaclyn Baker
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Even though burnout is preventable, it can sneak up on us when we least expect it.

Getting enough sleep and taking regular breaks is one of the most popular ways to prevent it. 

However, there is another method that is less talked about. 

It all comes down to adding structure to your day. 

Get Creative

Even if every day for you is incredibly different, you can still add structure to it. You’ll just have to get a little creative. 

Constantly moving on from task to task without some sort of a plan can be confusing and overwhelming. 

Every Decision Adds Up

First thing in the morning or before you go to sleep, spend a few minutes visualizing your ideal day in your mind.

What would you prepare for breakfast? How many meetings will you have, and when will they happen?

Again, this doesn’t have to be a set-in-stone system. 

But having somewhat of a rough idea can eliminate the need to make so many decisions under stress.

Studies show that the average adult makes around 35,000 choices per day! That is a huge number.

Small decisions such as what cereal you’d like for breakfast or what to wear to your Zoom meeting may seem pretty simple. But when you’re so exhausted or drained, every decision can be tough.

Planning out your day before decision fatigue hits in can help make your day run smoothly.

Time Flies

Have you ever had one of those days where one minute it was 10 AM and the next it was 3 PM?

Those days can be quite interesting. Time flies when you’re having fun or extremely busy. 

When we’re that busy, sometimes we can forget to check in with ourselves and see how we’re feeling.

We could be feeling stressed and not even realize it. Make an effort to check in with yourself a few times a day and ask yourself how you feel at that moment.

If you feel energized and productive, that’s amazing; keep going. 

But if you notice yourself feeling a little tired or stressed, it may be time to call it a day or take a much-needed break.

Catching these feelings early on can help prevent them from escalating to burnout.

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Tips for Managing Your Children’s Screen Time

Jaclyn Baker
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Screen time is not a bad thing. Texting is a great way to stay in touch with friends and family. Plus, there are several educational shows out there.

However, too much screen time can do much more harm than good. 

If you aren’t careful 5 minutes of intended screen time can easily turn into 2+ more hours. 

Almost all parents are familiar with the “come on, just 5 more minutes” request. 

Establishing reasonable screen time rules for your children can help them find a balance between time well spent on and off their screens.

Set Technology Times 

It’s so easy to lose track of time while watching TV or texting friends. We’ve all been there and it happens. Setting a timer or coming up with a schedule can help keep us on track. 

Family Activities 

Here’s some family homework. Sit down with your children this week and together come up with a list of fun tech-free activities you can do together. You can bake, play board games, or go on a walk. 

These activities can help remind both you and your kids that you don’t need a phone to have fun. 

No Phones in The Bedroom

Even if your phone is off, having it in your bedroom can be very distracting. We all have those nights where we just can’t fall asleep.

When your phone is right there, it’s so easy to scroll through social media at 2 AM instead of trying to fall back asleep. 

Keeping your phone in a different room while you sleep can help prevent endless late-night scrolling. 

Be Realistic 

Some rules are meant to be broken and everything is okay in moderation – screen time included.

When you’re not feeling well, sometimes the best thing you can do is take it easy and get lost in a movie or two. There is nothing wrong with having a movie night or binge-watching a series once in a while. 

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Teaching Children How to Manage and Understand Anger

Jaclyn Baker
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Anger is a normal, healthy emotion that children, teens and adults experience. 

Here’s the deal though, children know when they are angry. They feel it just like an adult or teen would.

But they can have difficulty understanding and expressing it, which can be frustrating. 

The good news is, healthy coping skills can be learned!  

Here are three ways you can help your child better understand and manage their anger. 

Lead by Example

You are your child’s biggest role model. How you respond to frustrating situations can impact them in more ways than you’d think.

Here’s an example. Let’s say you accidentally drop your coffee one morning, and your entire kitchen floor is covered in coffee. 

We know that is far from fun, but those moments are the perfect opportunity to practice remaining calm even when it’s hard. 

If your child notices you remaining calm, chances are they will mimic those actions in the future. 

Time Outs

Time outs are a great calm down tool for kids.

When you’re angry or overwhelmed, sometimes the best thing you can do is take yourself out of the situation. 

The same tool works for kids. Now, you may prefer going on a walk or reading, while they may prefer drawing or playing with one of their toys.

After a few minutes of quiet time, they may even forget why they were angry in the first place. 

Remain Calm

We get it. When your child is angry and having a tantrum, it’s easy to lose your cool and raise your voice. 

Even though it may be tough, the best thing you can do is remain calm and talk it out with them. 

Sit down and ask them to explain exactly what they’re feeling and what brought it on.

Once you know what happened, the two of you can figure out a solution together. 

The simple act of getting their feelings off their chest can help dial down some of the intensity. 

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Remind Yourself – This Too Shall Pass

Jaclyn Baker
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There is no secret recipe for dealing with anxiety since we all feel things in our own way.

But with that being said, there are several different techniques that can help you better understand, accept and overcome feelings of anxiety. 

Keep on reading to learn more. 

Let It Pass

Sometimes we can prolong our anxiety without even realizing it.

The more we think about something, the harder it is to stop. 

The next time you catch yourself feeling anxious, remind yourself that this feeling is only temporary and it will pass.

Here’s some homework for you. 

Think back to the last time you felt anxious…

1) What brought it on?

2) How did you react to it? 

3) Did you use any calming techniques?

4) How long did it take you to feel better?

Remember, you have overcome anxious feelings in the past, and you can do it again. 

Catch Yourself

You know yourself better than anyone.

It’s very normal to experience some pre-anxiety symptoms.  

Maybe you have difficulty concentrating, or maybe your palms start sweating.

It doesn’t matter what the symptoms are. All that matters is that you recognize them. 

Once you recognize them, you can stop whatever you’re doing at the moment and take some time to relax before things start to escalate. 

You can focus on your breathing, journal, take a walk or call a friend. 

Remember All The Things You Can Control

“We can’t control everything that happens to us, but we can control how we respond to things we can’t control.” – Avis J. Williams

There are so many things out there that we can’t control, and that’s okay!

We can’t control whether we get that promotion or what other people think of us.

But we can control our mindset, actions and attitude. Every event has a silver lining and something to teach us. Sometimes the lesson will find you, and sometimes you’ll have to find it.

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