Santa Maria

1. The Happy Healthy Nonprofit:
Linking Self-Care and Wellbeing to Impact
Beth Kanter, Master Trainer, Speaker, Author
Santa Maria
July 13, 2017

2. @kanter
www.bethkanter.org
Beth Kanter: Master Trainer, Speaker, Author and
Nonprofit Thought Leader

3. • Nonprofit Professionals
• Understanding Burnout and Self-Care
• Self-Care World Café
Slides, Links, and Handouts:
http://bethkanter.wikispaces.com/SB-2
Agenda

4. Beth
399
Beth’s Story: Why A Book on Self-Care
Healthy Range
>150
Test Results

5. Too Much of This …

6. Too Much of That

7. A Little Bit of That

8. Way Too Much of This ….
Working nights and weekends
Sleep deprivation
No vacation or down time

9. Test Results
150

10. Where do you
find the time in
your work day?

12. Allen Kwabena Frompong
Black Lives Matter
NYC

14. Burnout is a state of emotional, mental, and
physical exhaustion that occurs when we feel
overwhelmed by too many demands, too few
resources, and too little recovery time.

15. The Symptoms of Burnout
Emotional
Exhaustion
Cynicism
Detachment
Fatigue
Loss of
enjoyment
Insomnia
Pessimism
Forgetfulness
Impaired
concentration
Isolation
Detachment
Increased illness
Loss of appetite
Lack of
Accomplishment
Anxiety
Apathy
Hopelessness
Depression
Increased irritability
Anger
Lack of productivity
Poor performance
And burnout is sneaky!

16. The 4 Stages of Nonprofit Burnout
Passion
Driven
Passion
Waning
Passion
Challenged
Passion
Depleted
Take Assessment

17. Share Pair
What is your stress trigger? How do you react?
Sli.do
SB-2

18. What’s Your Personal Chaos Index?

19. Self-Care: Many Ways To Put On Oxygen Mask
Self-Care is about revitalization. It includes any deliberate and
consistent habits you create to enhance your overall well being.

20. Tip: Protect Your Sleep

21. Sitting Is New Smoking

22. Beverly Trayner-Wenger
List of Standing Desk Resources
http://bethkanter.wikispaces.com/walk
Stand Up At Work

24. Walking At Work
• Pick the best type of meetings for walking meetings
• Walk inside when the sun don’t shine
• Plan your route
• Notetaking
• Wear comfortable shoes, bring water
Tip: Walking Meetings

25. Tip: Walk More

27. We have no downtime
52% of smartphone owners check their phones
a few times an hour or more.
Behavior Addiction

30. Tip: Organize Mobile Phone To Avoid Addiction
• Notifications from people
• Customized notifications
• Tools on home screen
• Scramble Apps
• Remove or move work apps into folders on 3rd or 4th
screens during non-work hours

31. Tip: Use “To Do” System That Works for You

32. Tip: Unplug regularly & often

33. Tip: Be Intentional

34. TIP: Schedule Solo Time at Work

35. TIP: Schedule Power Hours

36. Tip: Try Meditative Art

37. Take A Real Vacation
http://www.projecttimeoff.com/ People who took more than 10 of their vacation days had
a 65.4% chance of receiving a raise or bonus.

38. Self-Care Plan
Practice Goals
Sphere 1:
Self
-Get 7-9 hours of sleep per night.
-Eat more fruits and vegetables every day.
-Get to 10,000 steps per day walking.
Sphere 2:
Others
-Make a regular date with my partner and/or children –
one-on-one – to give my relationships attention.
-Divest myself of negative influences, moving
consciously away from people who bring me down.
Sphere 3:
Environment
-Stop what I’m doing at least once a day to go outside.
-Clear clutter from my office desk
Sphere 4:
Work and Money
-Take comp time when I’m attending work-related
evening events.
-Stand up from my desk every 15 minutes to stretch and
walk around.
Sphere 5:
Tech
-Set up a charging station at the front door for all of
my/my family’s digital devices.
-Keep all my digital devices out of my bedroom and off
my dinner table.

39. Your Self-Care Plan Is Not One-Size Fits All

40. The Self-Care Cafe

41. How It Works
• Each table has a table cloth (flip chart paper) and
markers for note-taking
• Each table will have a host
• There will be two rounds of discussions, with focus
questions
• Table hosts will remain at their table, others will
move to a different table after each round
• Table hosts will summarize the discussion at
beginning

42. Round 1:
What types of self-care activities do you think would
work for you? (Use checklist)

43. Round 2:
What support do you need from work, family, or others?
What help do you need to get started?

44. Let’s Harvest the Ideas from the Conversations

45. 1 Make It
Tiny
2 Find A
Spot
3 Train
the Cycle
The Secret to Creating New Self-Habits That Stick!
BJ Fogg: Tiny Habits Framework

47. A Simple Way To Practice Mindfulness At Work
-Two Minutes of Focusing on Breath
-Two Minutes of No Agenda

48. Creating A Mindfulness Habit Trigger

49. Mindful Moment
What one self-
care habit do you
want start
tomorrow?

50. Share Pair

51. Summary
• Self-Care is not just about kale smoothies and
massages, it is part of doing the work
• Burnout is sneaky, understand if you depleting
your passion for social change without refueling
• The self care requires intentional habit change
• Pick one small self-care habit that you can create
and build into your life today and courage others in
your organization to do the same!

52. Getting Started
• Be open about self-
care.
• Staff meeting to do
assessments and
create self-care plans
• Accountability buddies
• Make small changes
and offer reward/praise
• Does not have to cost a
lot of money

53. Book Raffle

54. Thank you!
www.bethkanter.org
The Happy Healthy Nonprofit
http://bit.ly/happyhealthynpbook