Five ways to thrive in 2019

5 ways to thrive in 2019

If you live in the Northern Hemisphere, January and February can feel like a bit of a slog.  It’s cold. We leave the house in the dark and come home in the dark. That flu virus that sprang up in October is still doing the rounds. We’re still secretly recovering from the overindulgence of Christmas and thriving can feel like the last thing we’re doing.

That’s why last month it was such a breath of fresh air to interview Colette Heneghan of Optimum Living about how to thrive. Colette specialises in helping people working in high-pressured corporate environments as she puts it ‘to be the architect of your own day and not the victim of it.’

If you’ve never felt stressed out by your working day or never felt like you’re stapled to the mattress when the alarm clock goes off in the morning then stop reading. This blog will be a waste of your time.

If, however, you’ve ever felt just tired all the time and overwhelmed by juggling lots of different tasks and priorities. Or if you’ve ever had a day when it gets to 4 pm and you realise you’ve not eaten, or been to the toilet and your feet are like ice blocks because you’ve not moved for six hours then read on.

Colette helps people because she’s been the ambitious burnt-out person and so has a stack of practical tips and tools to turn you from a victim to an architect.

Colette’s advice is to first know the signs that you are not thriving. We’re all different but the most common ‘red flags’ are cancelling social plans because you’re too tired because of work. A one-off is nothing to worry about but if it becomes ‘normal’ to choose catching up on work over friends and family then it’s time to take a step back.

The second common ‘red flag’ is how you feel when your alarm clock goes off in the morning. If more often than not you feel dreadful, like you have to drag yourself out of bed, or for example you have to roll onto the floor so you are so uncomfortable you have to get up (which of course I’ve never done) then that’s bad too.

And if you often feel overwhelmed that you can’t get everything done and end up jumping from one thing to the next, working through lunch and not getting through your list that’s a ‘red flag’ too.

Colette’s first piece of advice is to take a step back give yourself a break. Then start with a blank screen or a blank notebook and write down everything you’re working on and everything that is stressing you out. Get it all in one place so you can see what you’re dealing with. Then she advises not to make big radical changes all in one go, but to make small changes and ‘Never underestimate the power of quiet consistency’.

Colette suggests five things to prioritise in order to thrive:

Seek out daylight early on

Daylight sets our energy dial-up high and helps us sleep later on by regulating our sleep/wake cycle. Also known as your circadian rhythm, the sleep/wake cycle is a 24-hour internal clock that cycles between sleepiness and alertness at regular intervals. Start to notice what times of day you feel more awake. For example, most people have a slump in the afternoon. Work with your natural cycle and do the hard work, the things that you have to really focus on either earlier or later in the day when you are in the alert part of your cycle.

Eat the rainbow every day

We mean fresh fruit and vegetables and the more brightly coloured the better. Different coloured foods play different roles in the body. Eating a variety of colourful food provides vitamins, minerals, and antioxidants to nourish your body that can’t be replicated in a supplement. Aim for at least three colours at every meal and two servings of fruit and three servings of vegetables over the course of the day. (Skittles or the cherry on your Tequila Sunrise don’t count here).

Move more

Our bodies were designed for motion not for sitting behind a desk for hours on end. You don’t have to fork out for a gym membership or a new personal trainer. It’s the small things that add up every day, for example, get off the tube or bus one stop early, take the stairs instead of the lift, set an alarm during the day to get up and have a walk and a stretch every hour, or you might even start your day with a 20-minute workout fresh from YouTube.

Get enough sleep

Lack of sleep can affect your immune system, making you more likely to get sick with colds, flus and other illnesses. Set yourself up to have the best nights sleep. Get into a pattern to go to sleep at the same time each night, switch of screens, make the room dark, control the temperature – on the cool side is better than too warm and make it a comfortable place with good pillows and duvets, an environment that you look forward to being in.

Hydrate

Get into the habit of carrying water with you in a reusable bottle. Remember to sip from it regularly throughout the day. It’s a simple ritual to top up energy and daily focus, but because it’s so obvious we often overlook it.

I suspect that the tips above aren’t new news. Think about how you are working right now? What things can you, and want to work on from the list above to help you thrive?

There’s often a gap between what we know we should do and what we actually do. So plan your day to close that knowing-doing gap. For example, if you want to be better hydrated, carry a water bottle, if you want to eat the rainbow stock your fridge and cupboards with fruit and veg. You know it. Now do it and make the small changes that will make a big impact on your ability to thrive.

If you’d like more tips and tools to thrive then check out Colette’s latest book Work Fuel available in March 2019 and pre-order here.

The ‘How to thrive in 2019 webinar with Colette Heneghan is part of the exclusive content available to Lucidity Network members.

The Lucidity Network is a professional development network that combines a mix of face-to-face meet-ups, online toolkits and access to a community that supports you in getting the results you want. We’re open for new members a few times a year. Sign up to the waiting list to be the first to know when the Network is open for new members. In the meantime, you can join the Lucidity Community free Facebook group for clearer thinking and better results.  

Why this octogenarian is engaged

1942 photo of Genevieve (age 7) leading "Molly", the pony with two evacuees on her

At a Lucidity Network meeting, a member asked me directly why I am still so energetically engaged at age 83. I did give some reasons, but recognised that the answers are complex and that other people are surprised or puzzled at the level of my engagement. I decided that for my own and others’ sakes I should reflect on my motivators.

In Japan, in the 1970’s, I realised that I should record my personal observations about health and other experiences and that could be valuable to other people in the future. My accumulative and updating journal ‘Resources: sources and resources for occupational health’ in the 1980’s was indeed a practical attempt to make my professional observations available widely.

When I was elected as a councillor, in the London Borough of Hounslow, I decided that rather than health and education “which I know about”, I would do planning. Open House London offered excellent training as did TfL (Transport for London). Their training and ‘councillor‘ status gave me the confidence to contribute in other professional groups where I was often the only ‘political elected’ person or representative of local government.

Resulting from my research for Resources and beyond, I have followed threads on health, environment, third sector (for example NCVO), and others. I have done biblical translations and Bible-related content, and created a dictionary, that is to be available as open source, and is suitable for teachers and students of English as a second or additional language. I’ve followed KTN and Innovate UK from the early days. Since becoming a councillor, I have also engaged with local government and national government information sources.

After a long period of illness, pneumonia and sequelae in 2009-10 I started to engage or re-engage within something like a five-mile radius. I had moved to Hillingdon after selling my maisonette on the day that I had been elected as a councillor in Hounslow, so had not built strong local roots. The social worker at the hospital suggested that I join the U3A, an Age UK social group and activities at the local Leisure centre. I did those things.

To facilitate my rehabilitation, my church leader wanted me to re-order the church library and voluntarily work in the office each week, which I did. Supervision, feedback and related engagement were invisible. When the church’s new office and community room were being refurbished last year – that stopped. In spite of enquiries, the library is still in boxes, and there has been no discussion about possible resumption.

After being with the Age UK social group for over a year I moved to being a volunteer in an ‘Aging well’ group where I was able to express my creativity. I joined the U3A Science, Geology and Digital photography groups but gradually discontinued after about three years. Physical distance and the exclusive social climate discouraged me. After about three years I gradually desisted from both in favour of walking, especially in a short-lived walking group, that went outside my normal range.

As I regained confidence I cruised, to enjoy a Christian history theme, around the British Isles and eighteen months later cruised, with the same captain, to biblical sites in the Mediterranean. Both cruises were very personally affirming with great personal engagement.

I did attend some professional meetings, as earlier, and have continued that engagement that is growing again now. I started to attend some London Borough of Hillingdon meetings. However, still being a newcomer to the borough made engagement difficult.

I hosted a highly qualified nurse from Papua New Guinea for the six-month duration of her one day a week course in tropical medicine. We exchanged experiences and knowledge. We walked miles together and she was amazed as my ‘dead’ vine and other trees gradually displayed their full glory in the especially long spring. I saw our beautiful natural environment through new eyes.

While attending an older people’s consultation group at the Civic Centre I signed up to BORG (Brunel Older People’s Reference Group). That engagement has been very personally rewarding. BORG invited us to an event to discuss a research project (and they fed us). A few weeks later we get a letter describing the research project and participant requirements. If eligible, we were encouraged to sign up. When the study was finished we got an invitation to the report day. Several universities or other groups may get involved (and they feed us!). As the most proactive BORG member, I now attend lots of other events at the University and am gradually being rewarded by growing engagement and recognition.

I participated in a Brunel research study on loneliness in the elderly. I noted that digital photography was increasing the quality, intensity and interest of my observations, especially of the natural and built environment. That allowed engagement with the environment but not proper engagement with people, which was becoming more difficult.

I lost my closest female friend, my adopted brother’s wife, in 2009, and after five or so years in various care homes, my older sister and my former room-mate, in early 2018. So, the people who really knew me have gone.

When the Age UK ‘Aging well’ group closed I moved to a group of mainly Punjabi speaking women. where I join in the exercises, move lots of chairs, and usually play Rummikub ‘open handed’ with one to three group members.

There are sometimes two or more weeks in the summer and at Christmas when engagement stops. Yes, one does get invited out on Christmas Day. I usually carve the turkeys at St John’s, West Ealing for the ‘soup kitchen’ Christmas dinner but then go to a home for the rest of the day. I also call available people together for a muddy walk between Christmas and the New year, ploughman’s lunch and board games afterwards.

At some point, I realised that when I went to a meeting ‘in town’ (London), I built in exercise including cardio exercise by walking up the escalators and stairs. I also realised that organisers were glad to welcome and engage with attendees. Also, that at London meetings one often met with and could engage with leaders, especially, the professors at the BCS Women and related meetings. I use my Freedom pass and started to look for more frequent events ‘in town’.

Knowing that one will have one or more meaningful engagement in which one can offer some useful contribution brings me deep pleasure.

Thank you, Lucy and Lucidity Network, for enabling such purposeful engagement even between the physical meetings!

Genevieve is the oldest (and one of the most engaged!) members of Lucidity Network, if you need a hand reawakening your mojo come join our free Facebook community dedicated to clearer thinking for better results. You’ll also be privy to upcoming events and find out when the network is open to new members.

Genevieve M Hibbs former: nurse (general and occupational health), midwife, Christian missionary, lecturer, elected councillor, mayor and a member of the Lucidity Network.