Refresh, Rejuvenate, and Restore Your Mind and Body This Spring

Refresh, Rejuvenate, and Restore Your Mind and Body This Spring Springtime is here, reminding us it’s time to refresh, rejuvenate, and restore our bodies and minds. In past civilizations, the new year began in spring, which makes a lot of sense. Spring is the season of new life and growth. As we stretch our legs and enjoy the warmer, longer days, it’s time to give ourselves a reset, too. Here are some quick and easy ways to refresh, rejuvenate, and restore your mind and body this spring. Refresh your mind. Ann Lamott famously said, “Almost everything will work again if you unplug it for a few minutes, including you.” This week, set aside some time to unplug your mind. Disconnect your thinking from the hamster wheel of your “to-do” list. Take a break, take a walk, take some slow, deep breaths. Let your brain relax. If thoughts and ideas still race through your mind, try a brain dump. Open a blank document or grab a pencil and paper and jot down the things in your head. Let them live on paper or in a saved document rather than in your head. Rejuvenate your body. Hold some space in your schedule this week to rejuvenate your body. We depend on our bodies to perform from the moment we open our eyes until the second we slip into sleep at night. What can you do this week to care for your body? Perhaps this looks like a hike in nature or a good massage, but it can be simpler than that. Look for ways to step away from your routine. Take an evening walk down a tree-lined street. Prioritize the gym, try a yoga class, or download a mindfulness app. Make yourself a delicious fruit smoothie. Enjoy your coffee outside. Restore your optimism. Take a break from scrolling headlines or social media on your phone. Find a park bench or a pretty place to sit for a while. Notice the colors in the leaves or grass and listen to the sounds around you. Make a list of ten things you’re grateful for in your life. Can’t think of ten? How about five? Listen to a song or playlist that energizes you. Create Lasting Happiness Happiness doesn’t happen by accident. Healthy habits can boost your mood and build resilience against stress. My book, 21 Days to Happiness, teaches 21 healthy habits that will help you restore your joy and create lasting happiness. This book is packed with scientific research as well as interactive resources like journaling prompts. For a more interactive approach, try our 21 Days to Happiness e-learning program or plan our interactive conference or training session for your team.

By |2025-04-23T19:57:44-04:00April 23rd, 2025|Happiness Tips|
Read More

The Magical Link Between Employee Recognition and Happiness

The Magical Link Between Employee Recognition and Happiness One amazing fact consistently found in workplace productivity and employee retention data is the link between employee recognition and happiness. Surveys and statistics tell the same story over and over again: employees are happier, more productive, and remain with a company for longer when they receive regular recognition for their work. Recognition doesn’t have to cost a fortune—it can be as simple as a heartfelt thank-you or a small gesture of appreciation. Studies consistently show that employees who feel recognized are not only happier but also more engaged, productive, and likely to stay with their company. In fact, fostering a culture of appreciation has a ripple effect, boosting team morale and creating an environment where everyone thrives. A little recognition goes a long way in building both happiness and success! Here are 3 ways to demonstrate recognition and create a culture of appreciation. 1. Practice Regular Recognition Recognizing people doesn’t need to be elaborate to make a difference—it’s the thought that counts. A heartfelt compliment, a quick email, or a shout-out during a meeting can work wonders in boosting morale. Whether it’s a public acknowledgment or a private note of appreciation, what matters is making it a consistent part of your culture. Make recognition a habit! I often reference the book "The One Minute Manager," which advises us to “catch them doing something right.” Encourage your team to participate by sharing praise for their colleagues during meetings or group discussions. Over time, this practice will become second nature and foster a supportive environment where everyone feels valued and inspired to excel. 2. Build Social Connections Building social connections creates a sense of community within the company. This can be as simple as having everyone sign a card for each employee’s birthday or as fancy as planning a company holiday party or milestone celebration. The goal is to create personal connections between team members and nurture relationships. Team members may realize they have the same favorite hobby or kids near the same age. That’s wonderful! Those connections help people work more comfortably together and generate a stronger camaraderie. 3. Foster a Positive Company Culture Company culture has a significant impact on employee happiness and retention. Creating a positive, healthy company culture reduces workplace stress and improves productivity and overall job satisfaction. Employees are more likely to continue working in a company with a positive company culture, which helps an organization provide continued high-quality service and maintain a good reputation. While birthday cards and catered lunches can boost employees' moods, one of the most critical factors in your company culture is the attitude you model. When leaders prioritize recognition and positivity, they set the tone for a thriving, motivated, and happy workforce. We’re Here to Help You Our goal is to provide you with practical conferences, training and expertise that will maximize your organization's effectiveness and your team's well-being and happiness. At KCC, we offer 30 sessions that will provide you with techniques tailored [...]

By |2024-12-08T18:54:44-04:00December 9th, 2024|Happiness Tips|
Read More

5 Ways to Share Gratitude This Holiday Season

5 Ways to Share Gratitude This Holiday Season Did you know that some studies have shown that the positive effects of sharing gratitude can make you feel happier for months afterward? In his 2005 study, Dr. Martin E. P. Seligman, the father of positive psychology that I present in my book: 21 Days to Happiness, had participants hand-deliver letters to people thanking them for doing something kind. The people who did this felt an immediate increase in happiness, and the effects lasted for months after the delivery of the letter. Gratitude can be a powerful force that brings happiness to ourselves and others. Here are 5 ways to share gratitude and give lift your own happiness level. 1. Hand-deliver a Note Thanking Someone for Kindness Just like the participants in Dr. Seligman’s study, you can write and hand-deliver a note, card or letter to someone you’ve never thanked for their kindness. It only takes a few moments to write a short note acknowledging someone for their thoughtfulness. You can make the note as simple or elaborate as you would like. The important thing is to express thanks and deliver the message to the person you’d like to show your appreciation for. Of course, if hand delivery is not practical, a simple text, email or post will do the job! 2. Start a Gratitude Journal In one study on gratitude, participants wrote down five things they felt grateful for each week. They reported a greater sense of optimism and fewer instances of headaches, colds, and skin issues. Making note of your blessings or things you’re grateful for in a journal also allows you to flip back through the past entries and reflect on what you’ve listed. You may want to start a yearly ritual of reviewing everything you listed in the journal for the past year. This is a great activity to do with a partner, friends, and family as well. This habit is so impactful that I chose to write a whole chapter on it proposing a variety of suggestions to make it a habit. 3. Do Something Kind for Someone Else An act of kindness can be as simple as holding the door for a stranger or picking up coffee for a coworker or friend. It doesn’t have to be a grand gesture, though those can make someone feel special, too. The beautiful thing about doing something kind for others is that it boosts our happiness no matter how large or small the favor is. 4. Be Present As we head into the holiday season, be careful not to let the to-do lists and holiday plans crowd out the quiet spaces in your mind. Make it a point to stay in the moment as you go about your day, especially as you have conversations with others. If you notice your mind wandering, it’s okay. No shame! Simply draw your attention back to the moment. 5. Let Gratitude Guide You This Season As you make holiday plans, think about the [...]

By |2024-11-18T12:30:25-04:00November 18th, 2024|Happiness Tips|
Read More

Get Ready for Summer: Update Your Goals and Make Time for Joy

Get Ready for Summer: Update Your Goals and Make Time for Joy Starting the year with goals in mind is a great idea. What makes that approach even more effective is checking in periodically to evaluate what’s working, what isn’t relevant anymore, and when we need to reprioritize. With the summer approaching, now is a perfect time to sit down with our list of New Year’s Resolutions and see how we’re doing and how we feel about the goals we set at the beginning of the year. Here are 3 steps to update your goals and make time for joy. 1. Are your goals still relevant? Let’s spring clean! When reviewing the goals you chose in January, consider which ones you've already achieved. Have you finished that big project? Have you been going to the gym? Take a look at your list of goals and check off the ones you've done. Celebrate what you’ve accomplished so far. Also, think about which objectives are no longer relevant and remove them from your list. We all change our minds and that’s fine. I call this “spring cleaning my to-do lists”! Any new summer goals you want to add to the list? Family, health, nature…what inspires you these days? Remember to pick only what’s most important to you and to be realistic in order to set yourself up for success. Often, less is more…I even have a “Not To-Do List” and I love it!! 2. Acknowledge the Progress You’ve Made. Acknowledging your progress can help energize you to keep moving forward. What’s working for you? What’s going well? What’s almost done? Take a few moments to think about how you achieved progress. Perhaps you have an encouraging note taped to your bathroom mirror. Maybe you have reminders set to pop up on your phone or calendar. What tools and strategies work for you? Make sure you continue using the techniques that support your growth. Consider updating the notes or reminders with a fresh message and try some new ways to continue doing things that make you happy and successful. 3. Add Joy. As summer approaches, perhaps it’s time to shift your focus to creating time for family and friends or simply enjoying the outdoors. Think about what adds joy to your life and where that happiness boost fits into your daily or weekly life. It might be as simple as taking a ten-minute walk at the end of the day or enjoying a cup of tea outside in the morning. Make time to engage with the people and activities that help you recharge. This helps break up the fog of monotony that can come from getting lost in our daily work and life routines. Add a breath of fresh air, whether it’s from a literal walk outside, coffee with a friend, or a visit to a meaningful place, like a museum or art gallery. You can learn more ways to increase your happiness in my book, 21 Days to Happiness. Each day of the [...]

By |2024-05-21T09:07:55-04:00May 21st, 2024|Happiness Tips, Leadership Tips|
Read More

3 Ways to Boost Confidence and Happiness by Moving Your Body

3 Ways to Boost Confidence and Happiness by Moving Your Body Nonverbal communication, such as body language, can be a powerful tool to communicate with others, but did you know your body language can change the conversation in your own brain? Your body reacts to your thoughts and emotions in predictable ways, smiling when you feel happy or grimacing when you stub your toe. What we don’t often realize is that the communication from brain to body that creates body language can work the opposite way, too. In other words, you can flex your muscles, change the position of your body, and boost your own mood. Here are 3 ways to increase your happiness with your body language right now. 1. Smile: Your Happiness Superpower When you smile, the tiny muscles in your face do some serious heavy lifting. According to Stanford research scientist Nicholas Coles, smiling actually sends signals to your brain to boost your happiness. It helps you recall positive experiences and feel greater joy when someone shares a funny story, for example. What’s even more interesting is that you can “hack your brain” because this works even when you don’t already feel happy. Try it next time you reach a low-energy moment in your day. Flex those happiness muscles—smile—and note the changes in your mood. Feel better? Smiles are contagious, too. What better way to spread happiness than to share a smile with someone else? 2. Boost Your Confidence with Power Poses Smiling isn’t the only way to signal our brains to boost our mood or change our feelings. Our brains also react to our posture and the position of our bodies. Social psychologist Amy Cuddy says poses that open the body, like what’s been termed the “Wonder Woman or Superman Pose”—standing with feet slightly apart and hands on hips—make us feel more powerful. Try standing in a “power pose” for two minutes before a challenging meeting or social situation that would usually make you anxious. Note the difference in how you feel. 3. Become a Mirror to connect with others Building strong relationships is one of the keys to being happy. You can use body language to connect with others. Your body language signals alertness, engagement, and understanding of a conversation. Using eye contact and angling your upper body toward the speaker are good ways to communicate that you’re listening. You can also subtly mirror the speaker’s body language. What’s the energy level of the person speaking to you? Try matching that energy as you listen to them talk. For example, if they have a relaxed posture, relax yours as well. Quick tip: don’t overdo your mirroring, remain yourself to remain authentic. Learn About the Connection Between Happiness and Performance The benefits of boosting your happiness extend over nearly every part of your life. Better happiness can increase the quality of your relationships, health, and work productivity. Learn more about boosting happiness at work in our Happiness and Performance session. We’ll teach you key strategies to [...]

By |2024-02-27T19:31:16-04:00February 27th, 2024|Happiness Tips, Leadership Tips|
Read More

3 Ways to Find Your Work-Life Balance This Year

3 Ways to Find Your Work-Life Balance This New Year Some of the most common New Year’s resolutions boil down to establishing a sustainable work-life balance. Whether you’ve set fitness, health, or financial goals, they become much more achievable when your lifestyle balances work and personal time. Work-life balance means something different to everyone. First, define what is important for YOU. Next, whatever resolutions you’ve set, we recommend that you make it a point to prioritize your work-life balance this new year. Here are three ways you can do that. 1. Be Realistic. Setting a goal to achieve a good work-life balance doesn’t mean getting it perfect. In fact, not only is a perfect work-life balance not ongoingly achievable but if you make perfection your criteria for success, the most significant thing you’ll most likely increase is your frustration. Instead, be realistic. How much flexibility do you have in your daily or weekly schedule? Does it make sense to work more hours on specific days so you can prioritize personal activities on different days? Health experts will tell you that having a healthy diet doesn’t mean you eat all the healthy foods daily. Instead, what you consume over a few weeks or a month creates a well-balanced diet. I personally love the 80/20 principle… I eat whole, organic, fresh food 80% of the time and “have fun foods” 20% of the time…The same applies to a work-life balance. Think of your time in terms of a week, two weeks, or a month, and look at where you’re out of balance in that timeframe. 2. Make Time to Unplug. At KCC, we love Anne Lamott’s quote: “Almost everything will work again if you unplug it for a few minutes, including you.” Set aside some time each week to put aside your phone and email. A morning, an hour, whatever suits your schedule. Give yourself a break from your screens and engage with your surroundings in other ways. If the weather is good, walk along a pretty street or in a lovely park. Enjoy time with your pet. People-watch at a coffee shop. Give your brain some time to slow down. Don’t be discouraged if this is harder than you expect. It can be disconcerting to discover how often we reach for our devices, even when we don’t need to. Set a timer and stick to your screen-free plans. Teaching your body to take a break will allow you to be more focused and energized when it’s time to work again. 3. Plan a Vacation. In my book 21 Days to Happiness, I mention how spending on experiences is usually more beneficial than spending on “things.” Why? Because there are 3 fun phases: phase 1 – planning; phase 2 – enjoying the experience; and phase 3 – remembering! So, now is the perfect time to start thinking about and planning a trip for later in the year. By doing the research now, you allow time to adjust your budget to have the [...]

By |2024-01-10T18:28:29-04:00January 10th, 2024|Happiness Tips|
Read More

How Gratitude in Relationships Boosts Joy

How Gratitude in Relationships Boosts Joy “Practicing gratitude invites joy into our lives.” – Dr. Brene Brown, PhD, LMSW The relationship between joy and gratitude is a powerful one. We’ve talked before about the incredibly positive impact a gratitude practice can have on our personal happiness. This year, as we head into the holiday season, let’s talk about the effect of gratitude on our relationship happiness. 1. Reminds Us of the Value of Our Relationships It may be an old habit to say thank you to your partner, friends, or family members when they do something for you but taking a moment to think about how their actions affect you and what it says about who they are will help you mine more joy. When someone notices you struggling to carry bags of groceries and steps in to hold a door or help carry the bags, it means they are paying attention to our needs. What a blessing it is to have someone who notices our needs and takes action to meet them, even in small ways. 2. Helps Us Turn Our Gratitude into Action When we take note of our feelings of gratitude for the people in our lives, we start to become more aware of their needs. We start to notice the ways we can show our appreciation to them. This doesn’t mean having to create a grand gesture. Kind words and small favors are powerful ways to show our gratitude to others. And they matter. And what happens when we do something that generates gratitude in someone else? Joy blooms for us, too. 3. Allows Us to Believe the Best It’s much easier to overlook small inconveniences or challenging exchanges when we have a full reserve of gratitude in ourselves. Those moments that generated gratitude—the kitchen your family helped clean up or the favorite coffee someone grabbed for you the morning after a long night—make it easier to overlook the next time someone forgets to meet a responsibility or has a grouchy morning. The gratitude memories make it easier to remember that our friend or family member is more than this momentary, disappointing situation. Their character is more easily defined by the positive ways they connect with us in our lives, which is another way gratitude in relationships boosts joy. 4. Motivates Us to Keep Our Relationships One of the amazing things we learn from research about gratitude in relationships is that gratitude is a powerful predictor of whether the relationship will last. Romantic relationships in which people feel little gratitude toward one another are less likely to last long-term. Relationships with the highest levels of gratitude between people are much more likely to last. That alone is a powerful statement, and it makes a lot of sense. When we’re in relationships in which people feel gratitude for us, we feel valued and great about ourselves. When we’re in relationships in which we express gratitude, we experience more happiness. Looking at it that way, it’s easy to [...]

By |2023-11-15T19:31:48-04:00November 15th, 2023|Happiness Tips|
Read More

5 Ways to Increase Happiness in Your Employees

5 Ways to Increase Happiness in Your Employees Happiness at work is essential to today’s workforce. What’s especially great is the fact that happiness in your employees creates benefits for the company they work for, too. Happier employees complete their work faster and are more creative. They’re also less likely to quit their jobs, even if they’re offered more money somewhere else, according to this analysis from Gallup. Having happy employees doesn’t happen by accident; it doesn’t simply mean hiring people with a positive attitude. Fostering and maintaining happiness in your employees is a deliberate effort. Here are 5 ways you can create a work environment that increases employee happiness and delivers the benefits of a happy crew to you. 1. Set the Example of Happiness Start your day on a positive note. Think about something you’re looking forward to doing or experiencing at work today. Smile and greet your team members, and be as genuine as possible. Smiles, like happiness, are contagious, foster open communication, and help to lift the mood of the people you encounter. 2. Show Appreciation Make a point to recognize a job well done on a regular basis. The simple act of saying thank you and taking note of a team member doing well not only boosts their confidence and self-esteem but also sends a message to the other team members that you’re engaged and you notice their work. 3. Be Flexible Whenever Possible Offering employees choices about where and how they accomplish their work gives them a sense of control. Allowing them to choose their hours and break times also promotes a sustainable work-life balance and means they will be more focused and productive during the time they’ve set aside to work. 4. Create Comfortable Collaboration Spaces Having a comfortable in-person or virtual break room is a significant benefit for your team. It creates a space where employees can disconnect from work for a few moments and mentally reset, and it provides a space where team members can collaborate, solve problems, and build relationships—all activities that benefit the health and happiness of the whole team. 5. Communicate with Transparency What’s your vision for your team? How do your team members contribute to that vision? What are they doing that’s making a difference in the world? Talk to your employees about your organization’s bigger picture and how their work contributes to the overall goals. Giving them this insight helps them feel significant and invested in the outcome of their work. Expert Training on Happiness at Work It is not difficult to be happy at work and foster happiness in your employees. You simply need to know the guiding principles. Our Happiness and Performance workshop teaches the variables most often correlated with happiness, including the role of work itself. Deepen your understanding of what promotes job satisfaction and dissatisfaction and what to do for team members who want to be happy or happier. Contact us today to set up a training session on Happiness and Performance [...]

By |2023-11-24T19:17:28-04:00June 30th, 2023|Happiness Tips, Leadership Tips|
Read More

5 Simple Tips for a Joyful Holiday Season

5 Simple Tips for a Joyful Holiday Season It’s the most wonderful time of the year! And sometimes the busiest time of the year, too. With all the extra celebrations, added errands, and weather changes, the holidays can lead to extra stress, but they don’t have to. Here are 5 simple tips for a joyful holiday season. 1. Limit Your To Do List No one can do it all, and trying to is a recipe for stress and conflict in your life. As you sit down to make your to do list limit the number of items you can add. The holidays bring extra celebrations and events, extra shopping and cooking, and all those tasks take time above and beyond our normal daily commitments. Each morning, think about what your top priorities are for the day and allow yourself to add only one or two things to your Holiday To Do list each day. A new idea is to add to your “TO BE” list, instead of your “TO DO” list: be grateful, be relaxed, be joyful, be yourself, etc. 2. Put Joy on the Calendar What are the things you most look forward to during a holiday season? Is it a certain visit with an friend? A gift exchange over brunch? Watching festive movies and drinking hot cocoa with the ones you love? Whatever your traditions, be sure to put the moments you love on your calendar before it fills with other holiday hustle and bustle. This gives you something to look forward to, too. On the flip side, try to politely decline certain events or activities if it doesn’t feel right…less can be more! 3. Check in with Your Body Make a point throughout the holidays to check in with your body. Are you thirsty? In need of a healthy snack or meal to recharge your energy? Are you in need of rest? Take the time to meet your body’s needs as soon as you possibly can. When we don’t meet our body’s needs, it often finds a louder way to make those needs known. Missing a meal can make us snappy or leave us with a headache. The longer we ignore our needs, the longer it can take to recover. Make a point to check in with your body regularly so you stay feeling great. 4. Give There is no shortage of charitable opportunities at this time of year, and there’s nothing like the joy that giving to others brings to our lives. This holiday season, start a tradition of giving with your family, friends, or coworkers. You can let each person choose a charity that’s meaningful to them and take up a group collection. Or you might decide to commit to a service project, such as volunteering. Sometimes, it just can being nice on purpose….hold the door, buy someone a coffee, smile… 5. Celebrate the Relationships that Matter In our last post, 5 Gratitude Practices, one practice we mentioned is to write a note to someone [...]

By |2023-03-24T12:02:16-04:00December 12th, 2022|Happiness Tips|
Read More

5 Easy Ways to Start a Daily Gratitude Practice 

5 Easy Ways to Start a Daily Gratitude Practice In the push from Halloween to Christmas, sometimes we lose sight of one of the most important traditions in holiday celebration: pausing to be thankful. In her research on joy, Daring Greatly author Brené Brown noticed a connection she didn’t expect. People who were living joyful lives also followed a daily gratitude practice. What does that mean? Practicing gratitude goes further than having an “attitude of gratitude”, though that’s a great place to begin. A gratitude practice means taking action or spending time purposefully reflecting on experiences, relationships, and things we are grateful for. This year, as the holidays approach, make a point to pause and reflect on the moments you’re grateful for. Maybe for you, it’s that coffee date with a friend, or watching your favorite holiday movie. How can you reduce stress and celebrate gratitude along with your holiday traditions this year? Here are 5 easy ways to add a gratitude practice to your life. 1. Keep a Gratitude Journal Start a journal and commit to writing in it every day. Set a time to do this, perhaps just before bed or in the morning when you first wake up. List three things you’re thankful for. If you prefer the tech approach, there are many apps like 3 Good Things or 5 Minute Journal to log in the things that you feel thankful for. Once you get into the habit, you may find days where it’s hard to limit yourself to just three! 2. Create a Gratitude Jar Place a large vase or jar in a central area in your home alongside scraps of paper and a pen. Write down something you’re grateful for every day on a slip of paper and place it in the jar. Consider setting a time of day when you add something to the jar. Also set a time of the month or season when you sit down and read the notes in the jar. Perhaps every Sunday evening, so that you go into a new workweek with a boost of gratitude. You can do this alone or with your family and perhaps read your “best moments” together during the year end holidays! 3. Take a Savoring Walk Each day, take a “savoring walk”. Spend about twenty minutes walking outside. Let your mind slow down and notice the shapes of the trees, the sound of the wind, and the feel of the sun on your face. Pause to appreciate these things and acknowledge your gratitude for them. 4. Appreciate by Abstaining There are many ways in which we live comfortable lives. We have food to eat, electricity, and internet access. We have access to books and media through stores and libraries. One way to practice gratitude is to choose to abstain from a pleasurable experience for a period of time. You may try giving up sweets, your favorite store-bought latte, or try a social media detox for a period of time, such as a [...]

By |2023-03-24T12:02:26-04:00November 22nd, 2022|Happiness Tips|
Read More
Go to Top