Workshop for Rugters - Institute for Ethical Leadership

1. The Happy Healthy Nonprofit Leader
Strategies for Impact without Burnout
Beth Kanter, Master Trainer, Speaker, Author
Rutgers University - Institute for Ethical Leadership (IEL)
March 21, 2017

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

3. Who is here?

4. Agenda
• Why Self-Care Is Important
• Understanding the Symptoms of Burnout
• How To Practice Self-Care
• Creating Your Self-Care Plan: World Cafe
• Habit Change and Accountability: Peer
Coaching
• Simple Tips to bring into Workplace
• Raffle for Book
http://bethkanter.wikispaces.com/rutgers

5. Beth
399
Beth’s Story:
Why Self-Care Is Important!
Healthy Range
>150
Triglycerides: Test Results

6. Too Much of This …

7. Too Much of That

8. A Little Bit of That

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

10. Triglycerides: Test Results
150

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

13. Allen Kwabena Frompong
Black Lives Matter
NYC

14. Happy Healthy Nonprofit Book
http://bit.ly/happyhealthynpbook
We-
Care
Self-
Care

15. He’s saying “VC Pitch …..on Thursday.”

16. 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.

17. 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!

18. The 4 Stages of Burnout
Passion
Driven
Passion
Waning
Passion
Challenged
Passion
Depleted
Take the Burnout Assessment – Sticky Dot

19. Share Pair
What is your stress trigger? How do you react?

20. What’s Your Personal Craziness Index?

21. Positive Negative
Assess Your Reactions to Stress
Take the Reactions to Stress Assessment
One Minute Quiet Reflection

22. Self-Care for Arts Leaders
Self-Care is about revitalization. It includes any deliberate and
consistent habits you create to enhance your overall well being.

23. Happy Healthy: It Is More Than Kale Smoothies
YOU
SELF
OTHERS
ENVIRONMENT
TECH
WORK

24. There Are Many Ways To Put On The Oxygen Mask!

25. The Wellness Triad: The Basics
Sleep
Exercise
Nutrition

26. Get Enough Sleep

27. What Gets Measured Get Done

28. Sitting Is New Smoking

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

31. Tip: Walk More

32. 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

33. Tech Wellness

35. Tip: Be Intentional
“Technoference”

36. Tip: Unplug regularly & often

37. Don’t Sleep with Your Mobile Phone

38. Mindfulness: Meditative Art

39. Tip: Apps as Agents of Self-Care
Happy Healthy: There’s An App for That
http://bit.ly/HHNP-apps

40. TIP: Schedule Power Hours and Brain Breaks

41. Assign Time to Important Things

42. 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.

43. 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.

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

45. The Self-Care Cafe

46. 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

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

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

49. Let’s Harvest the Ideas from the Conversations

50. 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

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

53. Creating A Mindfulness Habit Trigger

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

55. Share Pair

56. Exchange Mobile Numbers with your Accountability Buddy

57. 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!

58. From Self-Care to WE-Care

59. From Self-Care to WE-Care

60. From Self-Care to WE-Care
● Culture
● Employee
Engagement
● Programs and
Activities
● Nudges and Cues
● Policies, Strategy

61. Wellbeing Is Embedded in the Culture

62. Crisis Response Network:
Listen and Engage Employees to Shift the Culture
1: Functioning
Do people have what they need to do their job?
2: Feelings
Do people feel appreciated and respected?
3: Friendship
Do people feel connected to one another?
4: Forward
Do people feel like they have opportunities for growth?
5: Fulfillment
Do people feel like they are inspired and working towards a
higher purpose?
Laura Putnam – 5 F’s Framework

65. Tip: Bringing Self-Care to the Workplace
• 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

66. United Way in South Dakota: Moving Together
• Twice daily all staff
walk or movement
• Started with listening
and engaging with
employees
• Wellness coaching and
experiment 10 years
ago
• Now part of culture

67. Book Raffle

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