Growth Sessions: Digital Wellness & Productivity at Work | Michelle Bondesio | Skillshare

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Growth Sessions: Digital Wellness & Productivity at Work

teacher avatar Michelle Bondesio, Writer, Podcaster, Coach

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

    • 1.



    • 2.

      Class Structure & Class Project


    • 3.



    • 4.



    • 5.

      Work Styles


    • 6.



    • 7.

      Preparing for Productivity


    • 8.

      Class Project Recap


    • 9.

      Wrap Up


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About This Class

What is this class about?

In this class, you will learn about the impact that our digital tools have on our wellbeing, productivity and creativity, and how you can develop more mindful work habits and work flows. As we spend most of our days doing some form of digital work, it makes sense that we are able to do that work in a way that helps us to work at our best.

Who is this class for?

This is a great class for teams, leaders of teams, as well as business people wanting to improve how they work. It's suitable for all levels, there is no prior knowledge or experience required.

Why is this class useful?

In business environments, we need to be able to work well together as a team to achieve our goals and outputs. High performing, cohesive teams thrive and endure over the long-term, because they build strong foundations that focus not just on productivity, process and performance, but also on health and wellbeing. 

When we’re all on the same page about how important digital wellness is at work, we can work together to create healthier cultures that support both our wellbeing and performance.

This class will help you understand exactly how your current use is helping or hindering your wellbeing and performance, and how you can develop better digital habits and behaviours. Although this class is focused on a work environment, you will find that the skills we cover will aid you in other parts of your life too.

Materials / Resources

During the lessons, you can complete the reflection exercises in the downloadable worksheet - in PDF or Word format - accessible under the Resources heading on the Project & Resources tab.

The class project can be created in analog or digital mediums and will be based on what you uncover as part of these practical exercises.

If you have any questions about the class, drop me a line on the class message board.



Music - Mission Ready by Ketsa

Special thanks to Catarina and Brendan King, Eleanor, Jill and Tristan from North West Design Collective, and Matthew, Emma Gibson, Jack and Steff of the Rockhunter North team. (Thanks to Murphy at Skillshare too).

Filmed on location at Mich's home office and Society1 Coworking Space, Preston, UK.

Meet Your Teacher

Teacher Profile Image

Michelle Bondesio

Writer, Podcaster, Coach



Hi there, I'm Mich (pronounced Mish)

I'm a writer, podcaster and business performance coach.

My focus is on digital habits and behaviour design, and how they can support our communications, creativity, productivity and wellbeing.

My classes on Skillshare are called Growth Sessions. Their aim is to help you to develop more effective habits, so that you can strengthen your wellbeing, improve your performance, and activate more of your potential.

How did I get here?

My background is in communications and project management. Over 20 years, I've coordinated and contributed to projects in a variety of creative industries (including the film & TV industry, design and digital marketing), and also in the fields of responsible tourism,... See full profile

Level: All Levels

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1. Introduction: Hi there. I'm Miss Bundy Zio, a writer, communications consultant on business performance Coach. Welcome to this class on digital wellness and productivity at work, I'm the founder of Growth Sessions, a platform for talks, workshops, mentoring programs and training sessions, all of which help business people to transform how they live and work. I also produce a monthly online guide called Cadence and an accompanying podcast called Creating Cadence, both of which help business people to create momentum, work with purpose and live with more intention, I know, work predominantly online and also offer other classes on skill share. As part of the work I do. I'm mental business people and teens working in creative and digitally focused workplaces. Together, we transform their working practices and build more supportive work cultures. The benefits are that they become a mindful, focused and productive in their day today, whilst also supporting their well being and nurturing their creative thinking abilities. In this class, I'm going to teach you how to be more mindful about how you work well, look at hard to develop more supportive digital work habits and work flows so that you can activate more of your productivity, creativity, and well being better. The core skill that will be working on in this class is the skill of developing intentional , focused productivity. This isn't just productivity for output sake. This is also about defining productivity from a place of personal value, so that what you put out there is based on what is meaningful for you to put in when we become more mindful about how we engage with our tools and our environments. That's the first step towards helping us perform better at work and in life. Focus. Productivity is especially important if you work in or with a digital team. That's because effective aligned teams require strong, supportive foundations to function cohesively and to perform consistently and collaboratively at a high level over time. This class is great for teams as well as leaders of teens, but also for business people in general who want to improve the way that they were. The content I'm covering is for all levels, and there's no prior knowledge or experience required. Although the class is focused on a work environment, you will find that some of the skills we cover will help you in other parts of your life, too the reason I do the work I do is because of my own personal experience with extreme burnout. It was caused by ongoing stress and resulted in both physical and mental fatigue that was so severe that I was unable to work for more than a year. The knowledge and the skills that I'm sharing with you here, I had to learn the hard way. As part of my recovery, I'd like to give you a starting point that will help you to activate better ways of working and build stronger foundations so that you don't have to experience what I did. I'm looking forward to helping you develop your intentional productivity so that you can become even better at what you do and how you do it. Next up, I'll talk about the cost structure and class project. 2. Class Structure & Class Project: most of us spend a vast amount of time using digital tools as part of our work day. This cars will help you to understand exactly how your current use is helping or hindering your well being performance and how you can develop better digital habits and behaviors. We will first look at the context that we find ourselves in the stress it can cause and how that can help or hinder our performance. Then we will consider three areas which influence our productivity and well being. At work are working environments, our work styles and our work flows. We will also look a practical and physical ways that you can prepare your mind and body for digital working. They will support your wellness and energy and help you to manage your focus and stress levels at work. There will be reflection exercises for each of these aspects that help you to review your current situation so that you can identify what small changes you can make to improve your work habits. Focus and productivity. The most important things that you need for this class or an open mind and a desire to learn before you start. I recommend that you remove any distractions, which might prevent you from paying full attention to this opportunity for learning. That might mean turning off your notifications and putting your phone out of line of sight . You can either complete the online worksheet that's provided with the course or use paper and a pen to complete the practical exercises in your own way, please make sure that you have saved a copy of the worksheet and have those materials to hand before we get started. The class project can then be created in analog or digital mediums and will be based on what we uncover as part of the practical exercises will be doing. The project for this class is called Create Your Recipe for Productivity. It's essentially a short list of ingredients that help you to experience your ideal productive work day. Your recipe for productivity should reflect the most important things that support an optimum work experience for you. It needs to be something that you can relate to, created in the typical way that you work. So, for example, it could be a designed to poster for an illustration or a handwritten or typed up a list. Uploading a screenshot or pdf of your recipe to the project section of this class will inspire others to develop their own recipes for productivity to. You can also turn this representation into a screen saver on your phone, laptop or desktop to serve as a reminder to help you stay accountable. There's three reasons why I chose this as a project for the class. First, through prompt in each lesson, we get to reflect on where we're at in terms of our digital wellness and productivity, so that we can decide if we need to change anything. In this way, we increase our self awareness. Second, we get to choose the elements that we'd like to introduce or do more over to support our daily focused digital productivity. Those choices give US agency to make positive change. Finally, by creating the productivity recipe as a visual representation, you're telling your brain that you're open to making those positive changes. It's an opportunity to hold yourself accountable to better ways of working. If you're completing the classes a team, you can compare your recipes to help you decide collectively on which behaviors or process is our most important and relevant to support you as a team. That way you work together to co design a happy, healthy work culture. If you're ready, it's time to get focused on improving our digital wellness so that we can be our best, most productive Selves at work. But to know where we want to go, we first have to understand where we are, so we're going to start by looking at our context. 3. Context: waken Change how we work. We need to bring our situation into perspective so that we can understand what's working and what's not. We need to understand the pressures that are context places on our ability to be productive and focused over time. So what's happening in our world? Well, our lines are blurred between home and work because there's no more 9 to 5. Whether you work in a physical office or distributed workplace, you are always contact herbal, always checking emails always available and therefore always on. This culture of cortisol, which is a stress hormone, leads to perpetual reactive responses and how we work. It creates a continuous cycle spiking our stress levels. The dopamine economy, which is facilitated by things like social media and gaming, is also hijacking our brain's responses. So we spend more time on these platforms seeking likes and shares and hits because we feel compelled to buy the deliberate programming off these systems. Seeking the pleasure they provide helps us avoid the pain and discomfort that stressful work and bring. It's a bit of a vicious cycle which leads toa autopilot, behaviors and often bad habits around how we use our digital tools. While our phone is not always considered a workplace tool, it is by our side all the time for some of us. We've become so attached to our phones that we've developed a condition called homophobia. That's the fear of being without our phone or being unable to see it, and the anxiety that we feel at its loss. This attachment to our smartphones means that they are incredibly destructive for our ability to produce artist work, because the way that we've become conditioned to use them damages our focus and concentration in the knowledge economy in which most of us now work. That's really dangerous because our brains are our most important asset. We need our mental faculties to make a living. They're also the weakest link in the digital workplaces that we find ourselves in. That's because we can't consciously process things as fast as computers do, and we can't continue operating 24 7 like they do either to function at our best. Our brains and our bodies need regular downtime for recovery, repair and maintenance. So if we want to operate at our optimum in attention focused industries, we need to take steps to support our brains and our abilities to concentrate. A certain amount of stress in our bodies is natural, and it can be helpful, but at the moment in the world were also passing through a time of scary upheaval and major transformation, which is also affecting our attention and our well being. That's because the stress and anxiety that comes from being in this global situation off uncertainty can cause our brains to default to survival mode. And when we're in survival mode, we struggle to do deep focused work because our brain doesn't see it as a priority. Now we often hear that a tight deadline is great for activating our best creativity and the right amount of stress experience at just the right time can make us more productive. But research also shows that that's usually more the case if the task that we're doing is a simple one. If we're trying to do complex work, it's been found that our focus and performance decreases over time. A stress increases if pressure and stress only occur occasionally, it work, then our brains and bodies can usually cope and bounce back. But if we're working in a perpetual hassle culture where everything is a tight deadline and we feel like all we do is fight fires reactively all the time. Then we're working in a way that will lead to chronic stress and eventually burn out. We already know that ongoing elevated stress is incredibly bad for our physical and mental health. But this type of stress also affects things like our memory, our reasoning, judgment, decision making and our communication skills, all of which we need to do our work. We can't always control what's causing the stress around us, but we can change how we respond to these triggers. I'll be sharing a few simple ways that can help you do that in upcoming license. The future of work requires that will be spending even more time online, and we're going to need to do more work with less resources. So how can you do that in ways that still support your well being? Creativity and productivity? The answers lie in our working styles, setting boundaries for work on developing good foundational self care and working habits, especially around how we use our digital tools. We'll explore this in more detail in future lessons. It may sound contradictory But when we slow things down by getting more mindful about how we work, that helps us to improve and sustain a healthier pace of productivity before moving on, I'd like you to consider your existing situation in light of the areas that we've covered here. Are you feeling stressed by how you work? Can you identify some autopilot digital behaviors that you engage in that work? Are there bad habits before or after work? That impact on how you function at work? What are they? How are they affecting you and what can you do differently? Use the questions on the work she provided for this class to guide and structure you answers Next up will be looking at all working environments. 4. Environments: in business environments to achieve our goals and operates, we need to be able to work well together. Both has a team and as individuals doing business with other people, there are three specific aspects of our working environments that can influence our productivity and well being. Locational aspects are workspace. Digital aspect are work tools and physical aspect. How we engaged in that work space with our work tools. As we go through them, you may find some relevant to your work situation. So based on what we cover on the worksheet, jot down any situations, habits, activities and behaviors in these three areas that you identify with, do their support or hinder your focus and productivity. And what can you do about it? First up, let's talk about locations. Our ability to work well can be influenced by the structural and logistical aspect of our location. This includes allowed of our workspace. Is it open plan? Is it crowded? Do you have enough personal space? There's a lot of research out there indicating that open plan offices can be incredibly detrimental to our productivity, particularly for creative work. And even if you're working from home or from a Coworking space. Your workspace loud is Justus. Important noise is another locational factor. Do your colleagues talk loudly on the phone? Are you located on a very busy street? Do you have to sit next to the annoying photocopier and shredder? Then there's the lighting is a too bright to dark or just right? Does the light and give you a headache or force you to squint? Can and do you adjust the light on your screens as the day progresses in Tonight, the temperature in the room can impact on your focus to. And what about smells? Does your colleague like heating up there, left of the fish dinner in the office microwave? Here are some suggestions for improving the locational aspect of your workplace. Can you create flexible workspaces or areas which support different types of work that you need to do? For example, when I'm doing deep work, such as writing when I need quiet focus time, then I sit in a quiet space, and when I am doing more busy work tasks such as marketing when I don't mind being disturbed, then I'm happy to sit in a more sociable area off my workspace. Can you design or redesign your space, taking into account the five senses. This could involve using natural and eaker friendly materials and textures, or you create access to more natural light. Studies have found. That sense, like lavender and rosemary, can make us feel calmer and more productive. And introducing plants and flowers to workspaces has been shown to improve our mood. Do you need to be working inside all the time? Studies show that walking and being in nature are both beneficial for our brains performance. So can you head outdoors for a brainstorming session or a walking meeting? Next? Let's consider the digital aspect of your work environment. So the typical digital workplace incorporates things like meetings, emails, phone and video calls and chat options as well as collaboration tools. Your company may also have an Internet, and if you work for a larger organization, there will be some form of all encompassing enterprise infrastructure. This often means that we have notifications, dinging and picking at us all the time, causing us to have to react in some way if it's not managed properly. All of these tools can give rise to digital noise, clutter and distraction. They can also perpetuate that feeling of always being on. That's aggravated even more when our phone is in our line of sight. So it's easy to dip into Instagram or Tic Tac when we feel bored by the task that we're doing. Research shows that when we can see our phone, we learned to self destruct, sometimes up to every five minutes. How are we supposed to get anything done when that's happening? So how can you manage these elements of your digital workplace so that they don't cause overwhelm or disrupt your focus? Here are some suggestions. Can you create different routines for different types of work that you do unless you need to be on standby as part of your job? Can you keep your smartphone away from your visible work area? Can you set boundaries and expectations for co workers and clients for when you're available? What about meetings? Do they have a clear intention, purpose and planned outcome? Are they really necessary? When a cool guilty? How could you ensure that setting aside time and space for focused work becomes the norm in your office culture? I'll be talking more about these aspect in the lesson on work styles. The last facet of our work environment that I want to cover has to do with physicality. On top of all of those distractions, there's the physical habits that we developed which impact on our working behaviors. We consume stimulants like coffee to keep going. We sit for long periods of time, hunched over a computer, which effects our posture. We eat at hard disk so we don't take a break and we don't move enough. When we're working in open plan offices where we don't have sufficient personal space, there are constant disruptions, and we also modify our behavior to create space and said boundaries. So we'll put headphones in our ears on hunch our bodies over to create an imaginary perimeter. The flip side of this is that it can also make us seem unapproachable, which can have an adverse effect on communications in a work environment. Now, if you work on your own, it can be very lonely, and that sense of isolation can affect your mental health and performance. So how do we improve the physical aspect, our environment? First we need to get physical, and by that I mean things like movement, nutrition, and conscious breathing practices. If you want to find out more about these self care elements and how to improve them, check out my skill show class on creating performance enhancing routines. Can you create boundaries without isolating yourself as a team? Can you settle on communication styles that are respectful of each other's space and focus ? Do you have rituals for starting and ending your day? What simple routines can you implement to help prepare your mind for work when you sit down at your desk? And what can you do to help decompress and shift your headspace art of work mode when it's time to call it a day, high performing cohesive teams thrive and endure over the long term because they build strong environmental foundations that focus not just on productivity process and performance, but also on health and well being. As I mentioned at the start of this lesson, consider which of these influences, habits, activities and behaviors are relevant to your work environments. Note on the worksheet. Hard They may hinder your focus and productivity and what you can do to support yourself better. The next section is about our typical digital work styles and how they impact on car. We work 5. Work Styles: in the section, we'll look at two common types of digital work styles and consider how deep and shallow work types fit within them. We'll also consider how a common overworking practice effects our health and productivity. The reality of our digital world means that we have a deluge of demands and information coming at us all the time, so our work styles typically involve continuous communication practices. This is also known as synchronous communication. Synchronous communication prioritizes being connected over being productive. This is a very reactive way of working which effects are concentration, and it can cause us to feel more anxious and stressed because we're permanently on distracted standby to reply immediately to emails and instant messages. When we plugged into these perpetual conversations, it makes it impossible. Toe have long, uninterrupted periods off focus time during the work day. Research indicates that a lot of us are spending as much as 80% of our work day using email messaging and spending time in status meetings. That doesn't leave much time for the productive, focused work that we also need to do as part of our roles, and that's why we end up coming in early or working after official hours to get that deep work done. This is usually because it's quiet and we have time and space to think so that we can focus better. Adopting elements of a synchronous communication into our work styles can help us to alleviate some of this pressure. Working a synchronously basically means having control over how and when you communicate with your team, colleagues or clients. It means turning off notifications, closing slack and only responding to others requests or communications at a time that works for you. For many knowledge workers, being able to designate when we work and when we're able to communicate is proving to be far better for our productivity and our well being. It also helps us to better accommodate the other responsibilities in our lives that we also have to juggle. And after this big global stared home work from home experiment that we've gone through, even more companies are incorporating the style of working into their culture. But there will be times when you need to be available, so the best solution is a blended approach of these two communication styles, so times when you're available for meetings, troubleshooting chats, or to do the logistical work and process your inbox on, then other designated times when your team know that you're not available unless it's an emergency because you're designing a new feature or your coding a website or you're preparing for that big client meeting. This brings me to talk about overworking and the effect that has on our productivity. Research indicates that on average, most modern workers are only productive for about three hours in total. During a work day, the rest of the day is spent interacting with co workers task and context switching, sitting in endless meetings and so forth. What often happens is that we become so disrupted during the week by all these distractions that we end up working on the weekend to catch up and stay on track. When we do this, we end up working 12 day work weeks. Let me explain, say you work your weak and then you have to put in time on the weekend, too. So that's seven days, and then you're back at work the next Monday. But that Monday is not day one of re, too. That Monday is Day eight of Week one, which means that by Friday of the second week you've worked 12 days in a row and may have to work again on that next weekend. Studies have found that the quality of our work drops after 40 to 50 hours working in the week. So unless you work on rotation, putting an extra overtime on the weekends isn't quality time, and it can also have a terrible impact on your health and on your relationships. As I mentioned in the lesson on context, we need to make time for rest and recovery because our brains are both our most important asset and our weakest link in the digital workplace. So if you do need to work on the weekend, make sure you're also taking lengthy periods of time out at other times in the week so that your brain can rest, and so that you can have some quality time to interact with things that don't involve work . Working less actually results in a higher level of creativity, productivity and are put, so consider your own situation here on the worksheet. There are a series of questions to help you assess how you work. This exercise will help you to settle on the best style of working for the different types of work that you do as part of your role. What can you change about your work style to support you and your team? Better? Are there ways to improve your company's communication culture? I've also included some links on the worksheet. Differ the resources which go into more detail about asynchronous working styles and how you can implement them. The next section is about work flows, systems and processes. 6. Workflows: Ah, workflow helps you to plan and organize the flow of your work As you begin work on and complete your project's the turn. Workflow refers to the set of actions we follow when we define, execute and automate our business processes. It can include the tasks information documents are puts and deliverables that are passed between you, your clients and your suppliers. The workflow is meant to help you work in a more focused, efficient and productive way. It should also support your well being and performance. When we work on our own or in small teams, we often fill many roles, and it's easy to feel inundated with the amount of work tasks that we need to complete. Unsupportive work flows can also hinder our ability to perform well at work. So let's consider workflow in general, from the perspective, off systems and processes. Your system is the overall way that you do things. It's the way that you run your business and it's the framework for managing your team, your clients and your projects. Your processes are the things that you do to make your system work effectively and efficiently. Sometimes those processes have their own individual work flows when it comes to projects and deliver bills. There are usually three layers to managing workflow in a digital workplace. First, there's some form of overall tracking system or project management tool. Then there's a task list of priorities linked to that management system. Finally, we use some form of calendar or diary management to designate and allocate time for these tasks to be able to work with intentional productivity. It's important that you have some degree of control over your calendar on can devise a personal workflow. This is so that you can shed you'll your toss in a way that works for you. For example, Do you prefer working on multiple projects in a day, or is it more effective for you to take on a single project for a day or two before starting the next? Can you schedule time for the preparation work that you need to do to be able to work well , by that, I mean booking things like self care into your diary, and can you allocate time for rest periods from work to That could be time for a mid morning coffee break or reserving some time for daydreaming, which is actually an important part of the creative thinking process. In the work shed for the previous lesson on work styles, you were asked to define the types of work that you do as part of your role or business, referring back to that list. I know I want you to consider the work flows and tools that you use to help you do that work. There are a series of guide questions on the worksheet for you to complete. Those questions will help you to identify what elements of your work are important, what matters and what is meaningful. They'll also help you to realize which aspects of your workflow might be negatively affecting your productivity and well being. Get clear on what needs to be prioritized, whether you're the one sitting, those priorities or someone else has said in them for you and as a team, how can you in bid well being practices into your work flows as standard practice. We can create opportunities for more intentional productivity when we develop and follow a blueprint off simpler work flows and processes. The important thing is to get the best out of yourself and your team, not the most. So how can you work smarter or simply and more sustainably? As you work through these exercises? Concert a ways that you can make small changes to optimize your systems and processes so that your work flows can support you better. In the next lesson, I'm sharing more practical ways to prepare for and support your digital wellness and intentional productivity. 7. Preparing for Productivity: in this section, I'm going to talk about some practical preparation tips. These are things you can do to personally support your digital wellness and prepare yourself for intentional focus productivity. First, we'll cover the cycles of productivity. Then we'll look at ways that you can retrain your brain to help it focus better. And then I'll show some practical exercises that help prepare your brain and body for digital work. In less than six, I spoke about how we are typically only productive for about three hours in a day because of the distractions we face. How can we leverage our time or intentionally so that whatever time we do have available for deep work is used in a focus and productive way? Our attention span is typically limited to focus blocks of 22 19 minutes at a time. This is because of our all trade ian rhythms, which are cycles related to our natural levels. Our focus and alertness throughout the day. Think about which times of day you feel more energized and focused or more sluggish and unfocused. Can you schedule your work in 19 minutes Lots to leverage your good energy, all trade in rhythms are different from circadian rhythms which relate to our sleep and waking cycles, but both of them are linked to our physical and mental well being. So if you'll sleep, cycle is out of whack that affect your concentration and your decision making during the day. There are other energy and hormonal cycles which influence our bodies and therefore our emotions to we can be affected by the gravitational force is connected to the phases of the moon. And if you're a woman, your menstrual cycle can play a very big role in your energy, mood and confidence at different times of the month. So consider your working styles, your work requirements and the energy cycles which impact on your work. What are your general energy levels, like at different times of the day, week and month? When are you typically most productive and least, are you doing deep and important work during your most productive times? If you track these variables, you can develop a framework for better work. If you can plan your tasks based on your personal energy cycles and capabilities and preferences at different times of the day a week, then you're likely to get more quality work done in the time that you have. These questions are implicated in the worksheet so that you can reflect on these cycles of productivity and how you can improve yours. The second aspect is rewiring are brain for focus To keep your brain in top form, it needs regular exercise as much as your body does. If too much time on your smartphone has decimated your concentration, then there are a few ways that you can rebuild your brain muscles first. I've mentioned this before, but walking helps your brain to think about things in a different way than when it's chained to a desk. If you need to solve problems as part of the work that you do, then make walking time part of your preparation and work process. Second, read more books. It doesn't matter if it's fiction or nonfiction. Studies have found that the act of reading longer pieces of written work prepares our mind for holding lots of information all at the same time. The skill is really important for being able to problem solve when you need to consider many variables all at once. Third, do small, mundane tasks during your day and week to get your brain used to doing things that can be boring or tedious. If you're working at home, this could be vacuuming or folding. The laundry at lunchtime would could be tiding up the station, recovered or refilling the coffee pods at the office. If your brain is trained to become accustomed to doing things that are tedious, then when you need to do a long stint of focused work where your brain could get bored, it's less likely to rebel against this discomfort and have you reaching for the phone. You can use APS on your desktop and iPhone to help block distractions. You can turn off notifications and disruptions. You can set limits on communication time and said specific times of the day when you do communication related work such as e mails, calls and chats. Close your email when you're not sending email. Then this time, block planning. In the last lesson on work flows, I spoke about the importance of your calendar. If you could block time in your days for different types of work that you do based on your energy levels and responsibilities, then you're visually preparing your brain for the work you need to do. Give yourself 90 minutes to three hours for deep work tasks and batch smaller, busy work tasks. Together. I find that color coding my different types of tasks in my calendar is also helpful. Visual aid for my brain. There are practical exercises that you can do to calm your mind and balance the two sides of your nervous system. The first is conscious breathing. It's a form of meditative breathing. A formal practice for controlling the breath conscious breathing is a quick way and simple way to change your state and bring you into the present. The golden number of births for good health is 5 to 6 deep belly breaths a minute, but we're typically breathing faster, shorter and shallower, usually about 15 to 25 breaths a minute. Conscious breathing is a superpower because it has a whole host of benefits. It calms and clears our mind and focuses our attention. It helps to release toxins, reduce inflammation and increase oxygen to ourselves. It purifies our blood, supports our immune system, and stabilizers are mood and mental health. Breathing also energizes our body and helps us build stamina and resilience, and these are all things that we need to work well in the workplace. The easiest way to practice conscious breathing is with a technique called box breathing, which involves an in breath, a pause and our breath and another pause. You can vary the length of the breaths and pauses, depending on your personal lung capacity, but a common way of practicing this is to inhale. Pause and exhale and pause to account of five for each or in hell for four. Hold for two. Exhale for longest six and hold for two. See if you can introduce this practice into your day. It could be a minute of the start of your day or just after lunch or whenever you're feeling stressed and anxious at work. The second thing that you can do to mitigate the strain off digital working and re energize your body, our physical exercises. These are small, many movements that you can do at your desk. For example, you can bend and circle your hands to deal with the strain of working on a keyboard. You can rotate your shoulders forward and back to help with the tension in your shoulders. You can shake your hands up to energize your body. As I mentioned in an earlier lesson, I have another skill shake class called hard to create performance enhancing routines. If you want to dive a bit deeper on this, that class covers a variety of self care elements essential to supporting our well being at work. To understand how these types of exercises can support your productivity and well being, you need to really physically experience them firsthand by practicing them regularly. So how can you implement small movements and breathing practices into your daily work routines? Make a note on the worksheet. We're getting close to the end of this class, so the next lesson will be about the class project. 8. Class Project Recap: it's time to create your final class project, so here's a quick reminder of what that entails. In each lesson, there was a reflection exercise to help you review your current situation and identify what small changes you can make to improve your work habits and workflow. Well, now use those answers to create your recipe for productivity. This recipe is essentially a short list of ingredients that will help you to experience your productive ideal work day. In other words, what are the things that help to make your work day feel? Great. What needs to happen to have you finish your work day thinking Today was an awesome day when we're aware and mindful of what makes our day run smoothly. That reduces our stress and helps us work better. And then we can do more of those things to ensure that we have more of those great days at work. So consider the answers that you jotted down during each lesson. Based on your findings. Think about enlist the top 3 to 5 habits, behaviours, processes and all workflow elements, which can help you to be more focused, creative and productive at work. Here's some examples of what those ingredients could be. There may be simple things, such as making sure you drink enough water to stay hydrated or move around regularly so you don't get stuff. They could be more communicative and relational in nature, such as wanting to get regular clear feedback on the work that you deliver or being acknowledged for your contribution. In both of these cases, how can you communicate that need to your colleagues or clients? Your ingredients could be technical process driven, such as needing to get two hours of coding done before you answer any emails or creating healthy boundaries. Such a setting a limit on the amount of zoom calls that you might have in any given day. Take a look at the project that I have created for more ideas and examples. Your ingredients need to be things that you identify with and can easily implement, activate or communicate. Your recipe can be created as a designed poster Ah, hand drawn illustration or attacked up list. It can take any form at that you envisage, as long as it includes three important things that help to support your idea. Work experience. We wanted to be something that will inform and inspire you to bring more of these elements into how you work. Once you've created your recipe, please upload a screenshot or PdF of it to the class for all of us to see doing this inspires others to develop their recipes for productivity as they can learn from your experience and observations after you've uploaded it to the class project page. You can also turn this representation into a screen saver on your phone or laptop or desktop to serve as a daily reminder and to help you to stay accountable to the changes that you want to make. If you're completing this class is a team. Comparing your recipes will help you to decide collectively which of the behaviors or processes may be most important to support you as a team. When we collaborate on identifying and implementing changes together, it helps to build those foundations for team cohesion and high performance, which leads to a healthier, happier for culture in the final listen, we'll do a quickly kept 9. Wrap Up: so well done on working through the lessons. I hope that you've been inspired to create better ways to work with your digital tools. Taking part in this class will help you to do two things. First, it'll help you become more aware of how you work and the impact that it can have on the quality of your work. Second, this awareness helps you to take steps to make changes that support your well being, productivity and performance better. Let's do a quick recap of what we've covered in this class. We started by considering the context that we find ourselves in. Then we looked at our working environments and our style of working and work flows by becoming more aware of what's working and what's not were able to implement small changes to improve these aspect of our work culture. We also touched on some practical techniques and physical exercises that you can do to support your digital wellness, said work. Finally, we brought our findings together to create a recipe for focus productivity that we can use going forward. If there's one thing that I hope you take away from this class, it's this. If we want to be our best that work. We need to be more conscious and mindful of how we work and the impact it has on us. Whether you work on your own or emitting supporting your digital wellness is essential for you to thrive, create and collaborate at high levels over time. Now, don't forget to upload your project to the class. That way, others can be inspired and informed by the habits, behaviors and activities that you've identified as being important to support you better at work during your project here also helps me to see how you've interpreted thes lessons and where I may need to improve. If you're doing this class as a team, then sharing and discussing your projects together will help you to identify and co create healthier, happier systems, processes and cultures in your workplace, too. If you've got any questions, send me a message by the class message board and if you're interested in learning more for me here, then check out my other growth sessions classes on skill share. You can also find out more about me. Sign up for my newsletter, online guide or podcast via my website Growth Decisions dot Co thanks so much for taking part in this class. I wish you all the best on your journey to improved digital wellness and focus productivity . Remember, when we develop a more conscious way of working, it helps us become even better. What we do and how we do it until next time, take care of yourself, you know.