Sasha Grutzeck

About Sasha Grutzeck

Sasha Grutzeck is a Senior Instructional Designer at Johns Hopkins University. She’s a member of the Learning Solutions department, where she writes and designs e-courses (and other training materials) for Johns Hopkins University faculty and staff. She enjoys learning new things, collaborating with her coworkers, watching movies, taking ridiculously long walks, and eating the leftover baked goods that always seem to miraculously appear in the Learning Solutions kitchen.

Posts by Sasha Grutzeck:

Acts of Kindness

By in Living Well Tags: ,

Happy_Kind_Employee

Please note: I wrote this article before a large portion of our workforce started working from home. So many of these tips on how to be kind to your coworkers might not work in our current situation. Still, I think that being kind to one another is crucially important – now more than ever. So if you can think of ways to be kind to your coworkers who are working remotely, please add your suggestions to the Comments section below!

A few weeks ago, I wrote an article about the benefits of being kind at the office. Researchers found that small acts of kindness can have far-reaching effects. Employees who experience an act of kindness feel a greater sense of camaraderie, feel happier and more satisfied with their work, and often start acting kinder to the people around them. Overall, a kind workplace tends to be a more effective, engaging, productive work environment.

But what, exactly, does it mean to be kind to your coworkers? What does that entail? If you’re not quite sure what you should do to promote kindness in your office, author Dawn Rosenberg McKay has generated an excellent list of ideas. Try giving one or more of these suggestions a try:

  • If your coworker seems tired, bring him or her a cup of coffee or some other type of comforting hot beverage.
  • Share your afternoon snack with a coworker who seems especially hungry.
  • Bring in a tasty treat to share with everyone in the office.
  • Offer to help a coworker who is having difficulty with a certain task or project.
  • Praise and congratulate a coworker who is doing good work.
  • Let your boss know that a coworker is doing good work.
  • Clean up a common area (like the office break room or fridge).
  • Provide new hires with helpful advice.
  • Ask people for their opinions. It will make them realize how much you value what they have to say.
  • Invite a new hire to go out to lunch with you.
  • If you need to run to the store to pick something up, offer to pick something up for your coworker as well.
  • Try to stop people from circulating mean or false rumors about other coworkers.
  • Say “good morning” to your coworkers, and say “goodbye” to them in the evening.
  • Listen to your coworkers when they’re having problems. Offer your sympathy and support.

…

McKay, D. R. (2019, March 15). Random acts of kindness. The Balance Careers. Retrieved from: https://www.thebalancecareers.com/random-acts-of-kindness-at-work-525454

How to Stay Calm and Connected When Self-Distancing Yourself From Others

By in Living Well Tags: , ,

Man_Working_From_Home

A couple weeks ago, when most of us were still working at the office, I wrote an article about how to prevent yourself from feeling sad and lonely when working from home. Hopefully it provided a few good tips! But now that we’re self-distancing ourselves from others and staying home pretty much all of the time, I think it makes sense to delve a little deeper into this topic.

It’s hard to be home, avoiding other people. It’s lonely. And unsettling. But there are things that you can do to make your situation a little bit better.

  • Embrace the use of technology – If you’re able, try using FaceTime, Zoom, Skype, Facebook, or Twitter to connect to your friends and family.
  • Call people on the phone – Don’t have access to technology? Or maybe you’re not very tech-savvy? Call a friend or family member on the phone. Just talking to someone for a while, and having a conversation can make you feel more supported and connected.
  • Limit how much you watch the news – It’s important to stay informed. But watching the news all day will only cause you to feel more panicked. Check for updates in the morning and the evening. That will give you the information you need, without making you feel inundated by anxiety-provoking news stories.
  • Indulge – Read that trashy book that you’ve had lying around the house for weeks. Watch that goofy TV show that you find weirdly compelling. Rediscover an old hobby. Get crafty. Do whatever you need to do to distract yourself and feel a little bit better.

…

Archbald-Pannone, L. (2020, March 10). A geriatrician offers 4 tips for seniors to stay connected during coronavirus outbreak. The Conversation. Retrieved from: https://theconversation.com/a-geriatrician-offers-4-tips-for-seniors-to-stay-connected-during-coronavirus-outbreak-133233

Laughter Is a Good Stress Reliever

By in Living Well Tags: , , ,

Laughing_Employee

Things are kind of scary right now. The world has changed and we’re all trying to adapt. A lot of us are working from home for the first time. We’re trying to keep up-to-date on new developments. And we’re trying hard to distance ourselves from other people, wash our hands properly, and (even though it’s SO tempting) avoid touching our face.

But it’s also important to blow off steam occasionally, to laugh, and to feel connected with other people. According to the Mayo Clinic, laughter is a great stress reliever! So for that reason, I wanted to share two cartoons that made me smile.

The first is by Matthew Inman, creator of the website “The Oatmeal.” It provides some good tips on how to practice social distancing…

And the second is by “Chris (Simpsons Artist),” an anonymous cartoonist who regularly contributes to various newspapers and magazines. His cartoon laughably details the very WORST way that a person could go about washing their hands…

Try and hang in there everyone.  And if you have any other funny cartoons, tweets, or memes to share, please post them in the Comments section below!

…

How to Avoid Feeling Sad or Lonely When Working From Home

By in Living Well Tags: , ,

Working_From_Home_With_Cat

There are lots of good things about working from home. For instance, you can wear your pajamas all day, if you want. Yes!

But there are also challenges associated with working from home. It can make some people feel isolated, sad, or lonely. I know that I really enjoy being around other people. So for me, this is a real concern.

So I did a little research on how to make working from home a more enjoyable experience. I didn’t focus on how to be productive at home. I think we already know what that entails. (Basically, you should set regular working hours and stick to them. Make yourself a “to do” list every morning and then make sure to get those things done. And try to avoid distractions.) I was more interested in determining what would make working from home more enjoyable and less lonely. Here’s what I found:

  • Take a walk – If possible, go outside at some point during the day and get some fresh air. Maybe you’d like to sit on your front porch and sip a cup of tea. Or take a walk around your neighborhood. Getting outside will help to alleviate your feelings of isolation and reduce your stress.
  • Get some exercise – Before you start working, after you’re done for the day, or during a work break, try to get some exercise. You could clean up the house, walk up and down your stairs, or do an exercise video. Exercise is a great stress reliever. It will help you to feel more calm and relaxed.
  • Chat with your coworkers online – Of course it’s important to talk to your coworkers about the projects that you’re working on together. But it’s also nice to just chat about the everyday things that are happening in your lives or to share a funny story or joke. Chatting with coworkers can help to make your day feel more fun and less lonely.
  • Make your work space nice – Put a little effort into making your work space feel comforting and homey. Make sure all of your supplies are within arm’s reach, make yourself a snack, and sip a cup of hot coffee. Do whatever feels nice and soothing.
  • Listen to music – When working from home, you don’t need to be quiet. So go ahead and play your favorite music! Or, if it’s not distracting to you, turn on your TV and let it play quietly in the background. Complete silence can sometimes be a little hard to take. Some music or television can help with that.  

Do you have any other suggestions on how to make working from home feel less lonely? Please share your ideas in the Comments section below!

…

Turnbull, A. (n.d.). 14 ways our remote team stays sane working from home. Groove. Retrieved from: https://www.groovehq.com/blog/staying-sane-working-solo

Why Compassion Is Better Than Competition

By in Living Well Tags: , ,

Happy successful multiracial business team giving a high fives gesture as they laugh and cheer their success.

Many organizations encourage their employees to be cut-throat and competitive with each other in order to succeed. These organizations believe that a cut-throat, high-pressure work environment is necessary to get employees to be productive and do their best work.

However, research has shown that a competitive environment is actually damaging and ultimately detrimental to an organization. That’s because cut-throat environments don’t lead to greater productivity. Rather, they encourage the following:

  1. Illness – Employees working under these types of conditions are at a much greater risk of getting sick and staying sick longer than employees working in a supportive environment. They’re more likely to have accidents at work, suffer from debilitating stress, and experience long-term health problems, including cardiovascular disease.
  2. Disengagement – Although a competitive, high-stress work environment can make employees feel engaged in the short-term, it doesn’t last long. Research has shown that employees working in this type of environment quickly start to feel detached and unhappy.
  3. Lack of loyalty – When employees don’t feel engaged or happy, they don’t tend to feel a lot of loyalty towards their organization. Thus, turnover is often very high. No amount of employee perks (such as free food, an office gym, or a liberal work-from-home policy) has been found to make any difference.

So what works better than competitiveness? Researchers have found that the most productive employees are those who work in a compassionate environment. This is the type of environment in which employees feel supported by their managers, are kind to one another, are accepting of other peoples’ mistakes, and treat each other with respect. Employees working in this type of environment are healthier, happier, more creative, and more effective in their work. And organizations with supportive environments are the most likely to succeed.

…

Seppälä, E., & Cameron, K. (2015, December 1). Proof that positive work cultures are more productive. Harvard Business Review. Retrieved from: https://hbr.org/2015/12/proof-that-positive-work-cultures-are-more-productive

Use Your Vacation Time

By in Living Well Tags: , , , ,

Two beach chairs and colorful umbrella

Working Americans don’t tend to use all of their vacation days. A recent study indicated that more than half of Americans don’t use all of their time off.

These employees often report feeling stressed about the notion of taking time away from the office. They claim that they’re too busy with projects, things would fall apart at the office without them, or their bosses might think less of them.

In truth, however, research has shown that vacations generally have an extremely beneficial effect. People who use their vacation days tend to be more productive and successful – not less.

  • Vacations make you more energetic and motivated – Having time away from the office can help you to feel more energetic, enthusiastic, and motivated when you return. Having the opportunity to rest and relax will help you to be a more creative and productive employee.
  • Vacations help you to gain perspective – If you’re always bogged down in your everyday tasks and worries, you’ll never have the opportunity to reflect on your career and where it’s headed. Gaining a little perspective can help you to adjust your course, if needed.
  • Vacations help you to get ahead – When you return to the office after a vacation feeling relaxed, motivated, and energized, your boss will take notice. And that could make all the difference if you’re working towards a promotion.

So go ahead and use your vacation time! Not only will you get a much-needed break from the office, you’ll also be more productive, motivated, creative, and successful.

…

Lastoe, S. (n.d.). Why taking all of your vacation days gets you ahead, according to career coaches. The Muse. Retrieved from: https://www.themuse.com/advice/why-taking-all-of-your-vacation-days-gets-you-ahead-according-to-career-coaches

Kindness at the Office

By in Living Well Tags: , ,

happy man bringing coffee to woman in office

In many organizations, employees are encouraged to be aggressive and competitive in order to be successful and “get ahead” at work. It’s believed that having a competitive spirit makes employees more productive and engaged. In truth, however, research has indicated that kindness – and not competitiveness – is a much more essential quality. The best workplaces are those that encourage employees to look out for each other and help each other to succeed.

A recent study at the University of California looked at the effect that small acts of kindness can have on a group of coworkers. They enlisted 19 employees to each perform five acts of kindness over four weeks. They were mostly small gestures, like getting another employee a cup of coffee or recognizing something that a coworker had done by sending a thank-you email.

You might not think that this would have much of an impact. But researchers found that these small acts of kindness had far-reaching effects. All of the employees involved in the study felt a greater sense of camaraderie and well-being. Employees felt happier and more satisfied with their work. And those who had been on the receiving end of an act of kindness started acting kinder to the people around them. The kindness turned out to be contagious. And it resulted in the creation of a more effective, engaging, productive work environment.

So even if you’re feeling tired or frustrated at work, try not to take it out on your coworkers (even if they’ve contributed to your frustration!). Try to be kind to yourself and the people around you. You and your coworkers will all benefit from it.

…

Agarwal, P. (2019, August 26). Making kindness a priority in the workplace. Forbes. Retrieved from: https://www.forbes.com/sites/pragyaagarwaleurope/2019/08/26/making-kindness-a-priority-in-the-workplace/#4aed4dfb38f4

Do You Stare at a Computer Screen All Day? Try the 20-20-20 Rule.

By in Living Well Tags: ,

Overworked girl staring at computer screen, eyes wide open, working hard

If you spend most of your time at work staring at a computer screen, your eyes might be feeling a little tired and strained. It’s an uncomfortable sensation, but there are ways to alleviate it! One thing you can try is the 20-20-20 rule.

This technique, developed by optometrist Jeffrey Anshel, is designed to give your eyes regular breaks. Basically, for every 20 minutes that you work at your computer, you should stare at something 20 feet away for 20 seconds. If you’re not sure how far 20 feet is, just look out your window at a tree or a lamppost. That should be about right.

Looking at a distant object relaxes your eye muscles and gives your eyes a break. Both the American Optometric Association and the American Academy of Ophthalmology agree that this technique can help to alleviate eye strain. Another technique that you can try is to close your eyes every 20 minutes and keep them closed for about 20 seconds. Again, you’ll be giving your eyes a much needed rest!

…

Nall, R. (2018, April 18). Does the 20-20-20 rule prevent eye strain? Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/321536.php

Do You Have a Messy Desk? You Might Be a Genius.

By in Innovation Tags: , , ,

Close-up of real life messy desk in office

At work, we recently had a “cleaning day.” My coworkers and I cleaned up our offices and our suite’s common areas. My desk looked pretty good afterwards – for about a week. But then the clutter just started to creep back in. My desk is pretty messy now, as it is most of the time. There are papers and Post-it Notes and doodads all over the place. I just can’t seem to keep it clean. It’s perpetually jumbled.

Do you have a similarly messy desk? If so, you might feel a little guilty about it. (I feel a little ashamed sometimes.) But according to author Geoffrey James, we shouldn’t feel bad about our messy desks. James believes that a messy desk might be linked to brilliance!

James points out that a lot of famous geniuses had messy desks, including Albert Einstein, Mark Twain, Thomas Edison, and Steve Jobs. Einstein was famously quoted as saying, “If a cluttered desk is a sign of a cluttered mind, of what, then, is an empty desk a sign?” Keeping an office clean takes time away from other useful endeavors that you could be engaging in. And researchers at the University of Minnesota actually found a connection between messiness and creativity.

The researchers asked two sets of students to generate unique ideas. One group was working in a neat and tidy setting. The other group was working in a messy setting. Both groups came up with the same number of ideas. But the students working in the messy setting had ideas that were more innovative and creative.

So if you have a messy desk, don’t feel guilty about it. Embrace it! It might just be a sign of your genius!

…

James, G. (2017, July 9). A messy desk is a sign of genius, according to science. Inc. Retrieved from: https://www.inc.com/geoffrey-james/a-messy-desk-is-a-sign-of-genius-according-to-scie.html

A New Way to Manage Stress at Work

By in Learning Tags: ,

Cafe Digital Communication Connection Concept

I’ve written a few articles about stress management in the past. Researchers have found that you can ease the pain of a stressful day in a variety of ways, including watching a cat video, striking a power pose, or looking at trees.

But if cats, power poses, and trees aren’t you’re thing, now you have another option! A recent study suggests that one of the best ways to manage stress at work is to learn something new.

Study participants who learned something new at work reported feeling less stress and anxiety. The act of learning also improved their mood. They felt more positive and encouraged. Feelings of frustration and disappointment were reduced.

Learning something new can help you to become more skilled, confident, and ready to take on the challenges of the workplace. It can keep your mind active while still giving you a necessary break from the work that’s causing you stress.

So the next time you’re feeling stressed at work, try learning something new about a topic that interests you. You’ll not only become more knowledgeable and skilled – you’ll also feel a little bit better about your difficult day.

…

Niemiec, R. (2018, March 9). Surprising new finding on how to manage stress at work. Psychology Today. Retrieved from: https://www.psychologytoday.com/us/blog/what-matters-most/201803/surprising-new-finding-how-manage-stress-work

«‹ 16 17 18 19›»