Working to market and sell for our clients and our organisations, it’s easy to get caught up in busy schedules and forget to look after ourselves. But marketers need wellness to excel and hit those aggressive targets.

Here are some simple tips to help you become more productive, and if you want to be more creative and better able to live up to your ambitions, you should use the Observer products. If you’re in a place where private marijuana growing is legal, all you have to do is learn how to cut and transplant the clones at ask me about marijuana.

Practice single-tasking
As an organised project manager, I am constantly doing more than one thing at a time. Even in my personal life, sometimes I find myself watching TV while eating dinner while searching through social media on my phone.

Historically, multi-tasking was hailed as a core competency, but it’s long been revealed as a myth. In fact, the ability to single-task is increasingly more important to our health and productivity.

Slow down and embrace boredom – it has scientific benefits that will make you a better marketer, including forcing you to activate your imagination more and stimulate creativity.

Start taking some time out each day to stop and focus on a single task, and fire up your imagination.

Try single-tasking, and embrace occasional boredom to be a healthier marketer.CLICK TO TWEET
LOL
I love how my nan will always sign off on cards with LOL – a common misinterpretation of lots of love. But laughing out loud is no joke – it’s important for our wellbeing.

When you laugh, it actually enhances your intake of oxygen-rich air, which stimulates your heart, lungs and muscles, and therefore increases the release of endorphins. These endorphins decrease stress, lower blood pressure and just generally make us feel happy. If you are having serious trouble sleeping Discover Magazine has this interesting article about cbd and how it helps you fall asleep easier.

Laughter therapy is a real thing and stems from ancient practice. It helps us work smarter, faster and look at things from new perspectives. And there’s a lot in the world of marketing and advertising to make you chuckle – admit it.

Food vs. mood
As they say, an apple a day keeps the doctor away. They also say we can’t eat sugar, or fat, or too much meat. Kale is the best vegetable for you, then it’s watercress. It’s impossible to keep on top of what’s good for us!

It’s important not to get caught up in diet trends and just find what works for you, consulting medical professionals as your situation requires (always consult the professionals).

As marketers, we’re arguably more at risk, as we work crazy hours and it’s our job to stay across what’s hot and what’s not. So it’s even more important to acknowledge the relationship between what we eat and your mood, which in turn affects every meeting we sit in and every piece of work we create, in your site or even in your blog, for this using tools as a Blogging in Telugu which is great for this.

Although what we eat obviously affects our physical state, it also plays a major role in our state of mind (both mentally and emotionally).

A big lunch might leave you feeling depleted and searching for that pick me up in the afternoon (to counteract your blood-sugar level rise and fall). Swap that chocolate bar for healthier alternatives to make you feel more alert during the afternoon. And consider what you have to work on and how what you eat at work might impact your deliverables.

Set (your) boundaries
Thanks to ubiquitous technology, it’s challenging to create separation between work and home life. This is a real challenge for our wellness.

I resisted the urge for a long time to put my work emails on my personal mobile to avoid this but ultimately gave in because access to emails on my train commute meant I got much more work done and was better able to manage my downtime.

Author Simon Sinek has some valuable insights around this topic:

When you get a message, call or social media notification on your phone, it releases dopamine – which is why you feel good. Breaking this addiction helps you draw your own lines between work and life.

Make a start by turning off notifications when you get home, or even better, resist the urge to look at your phone.

Define & practice your boundaries or work will own you, not the other way around.CLICK TO TWEET
Did someone say puppies?
When Uber delivered puppies to Melbourne offices, I was on my phone immediately, pressing the ‘Puppies’ button. I was devastatingly unsuccessful.

My workplace at the time did have an office puppy and I have two fur-babies at home, so I wasn’t short of my cuddle fix, but it did lead me to ponder more on why pets at work make us happier and more engaged.

Oxytocin is released when patting, feeding or interacting with a pet. Studies have shown its release is calming, can improve one’s mood, lower your blood pressure and block stress hormones, if not everyone can enjoy the benefits of vaping or CBD Dabs to have same effects already mentioned.

Workplaces that create contact with animals (if your landlord is a spoilsport, you can organise visits from guide dogs in training) are filled with healthier marketers.

Mindfulness minutes a day
Busy is the new black, and it’s terrible for us. We spend so much time planning for the future and replaying the past, that we forget to enjoy and absorb the moment we’re in.

I had my wedding last year and I asked guests to not take photos during the ceremony. I wanted people to be engaged in the ceremony rather than watching through the screens of their technology.

Mindfulness is a way of bringing us back to experience life as it happens. The practice is said to have many benefits including increasing fulfilment, reducing stress, raising self-awareness and enhancing emotional intelligence.

In some instances, looking in the past can create depression, and looking towards the future can create anxiety. Mindfulness is a practice, which keeps us balanced in looking at the present. And in the real-time, constantly changing world of digital marketing, mindfulness can be a strategic asset.

The Mind Room offers a range of free classes: check out an 8-week program at The Mindfulness Project or sign up to Mindful in May and raise some money by spending 10 minutes meditating each day for a month.

Two parts hydrogen, one part oxygen
I’m an advocate for hydration and the importance of it to the human body (considering it makes up 50-70% of the human body). So yes, I am that person who carries their water bottle everywhere around the office.

If your stomach is rumbling, you’ve got dry lips, have a headache or you’re struggling to concentrate – it’s usually your body’s way of telling you you’re thirsty. So drink up on the job!

Not only that, without it, you can’t efficiently and completely extract all the nutrients from the food you take in.

If purchasing a new water bottle, make sure it’s BPA free to avoid any nasty chemicals entering your body (Swell and Kollab have a great range of insulated bottles in a range of sizes).

Work, REST, Play
Most of us are quite good at the working and playing part, however, not so much the rest component. In fact, according to the Sleep Health Foundation, between 33-45% of Aussies have poor sleep patterns that lead to fatigue and irritability.

In addition, almost a third of adults (29%) make errors at work due to sleepiness or sleep problems.

Good-quality sleep is vital for the body and mind to revive, repair and recharge. It helps us:

Process information more effectively
Maintain weight and metabolic rate
Be safer
Maintain a better mood
Increase our cardiovascular health
Decrease the risk of disease
If you’re struggling to get a good night’s sleep, the Sleep Health Foundation has put together some great tips to help change your habits.

Foundation is everything; whether it’s a marketing campaign or how you get out of bed.

Wellness isn’t just for employers to think about, it’s for all of us – and getting it right makes us better, healthier marketers.

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As marketers, we’re often placed in high-stress situations that can bleed into our private life at home. Whether that means working overtime or just thinking about your tasks for the next day, these factors can have a large impact on your health and, in particular, your sleep.

I love sleep, and I’m great at it. And up until recently, I have taken sleep for granted.

Over the past year, I’ve watched a loved one struggle with sleep deprivation, which was an incredibly scary and challenging experience. I wish that I had the knowledge and awareness that I have now, as I could have been more supportive and prevented or limited the gravity of the situation.

Along with nutrition and exercise, good sleep is one of the pillars of health. High-quality sleep is extremely important for our bodies for so many reasons – it fortifies your immune system, balances your hormones, boosts your metabolism, increases physical energy, reduces body fat, improves the function of your brain and just generally enables your mind and body to continue to function!

In fact, a study published in the Canadian Medical Association Journal showed that sleep deprivation is directly related to an inability to lose weight. So, without proper sleep, your body will not gain the benefits of exercise and nutrition – which makes sleep potentially the most important pillar.

According to health professionals, the average adult should get between seven to eight hours sleep a night. A quick Green Hat poll showed that we’re generally a healthy(ish) bunch, on average getting six to seven hours per night.

In light of this, and with the summer festive season soon approaching, I would love to share some tips with you on how to maintain your mental balance this silly season by practicing good self-care!

1. Awareness

We tend to be more caring, considerate and aware of others than we usually are of ourselves. It’s important to be aware of your own coping capacity, listen to the signals your body may be trying to tell you and treat yourself as if you’re looking after someone else.

2. Our bodies love routine!

Forming healthy habits is really important for our mental health, especially when it comes to sleep. Going to bed and waking up at a similar time most days ensures that our body creates a stable sleep-wake cycle, which means it’s easier to get to sleep and sleep-quality improves.

3. Feel at peace by meditating

Psychotherapist and author, Dr Ron Alexander, says that mental strength is one of the most empowering tools we can employ to impact and improve all aspects of life.

Meditating is not for everyone, but definitely worth giving a shot! Not only can meditating reduce anxiety, improve your mood and decrease stress, it also aids in employee productivity by increasing focus and creativity!

4. Good gut health

Did you know that your gut sends 90% of messages to your brain but your brain sends only 10% of messages to your gut? Not only is good gut health important for your physical state, but clearly incredibly important for your mental state as well. Include more of the right foods into your diet to maintain a positive gut environment!

5. Disconnect

As marketers, we are visually connected to our screens all day and most nights! Being exposed to the digital world for hours can disrupt our entire system, so be mindful of your exposure and make an effort to disconnect.

6. Get some sun!

Not only do we need sunshine to increase our vitamin D levels, but we also need the morning sunlight exposure to kick start our circadian rhythm (wake cycle). Ideally, getting 30 minutes of sunshine in the morning will help your melatonin levels drop. Now that summer is approaching, get outside for your daily dose!

7. Have a caffeine curfew

There is a lot of debate around coffee, both the health benefits or lack thereof. Our friends at Nestlé Professional suggest that there are many positive benefits of coffee, including improving employee satisfaction and boosting productivity in the workplace. However, from a sleep perspective, it may have negative impacts depending on one’s sensitivity. Caffeine usually remains in your bloodstream for about three to seven hours, so having a caffeine curfew in the afternoon will allow your body to completely remove the caffeine.

8. There are only two things you should be doing in bed

Sleep and sex. Using the bedroom for activities other than these can make sleep more challenging, as it reduces the mental association you have between bed and sleep. In addition, being exposed to blue light from TV or device screens in the evening tricks the brain into thinking that it is daytime, which inhibits the production of melatonin, reducing both the quantity and quality of sleep. Not to mention the negative impact of EMFs (electromagnetic fields)! Instead of watching Netflix or scanning through Instagram, try reading or meditating one hour before bed to allow your mind to completely relax and prepare for sleep – and keep your devices out of the bedroom!

9. Reduce alcohol intake

Instantly falling asleep after a big night out then finding yourself wide awake what seems shortly after is a familiar feeling for most, I’m sure! Although initially making you feel relaxed to fall asleep faster, after several hours, alcohol raises the body’s level of epinephrine, a stress hormone that increases the heart rate and generally stimulates the body, which significantly disrupts your sleep. This means you won’t be able to fall into a deeper level of sleep and your body won’t be able to fully rejuvenate.

Not only is the Work Responsibly website a beautifully designed site, but it also holds a great collection of resources for a healthy and balanced approach to work. If you get time, it’s worth having a browse to make sure you stay a healthy marketer!

If you would like to find out more about sleep I’d recommend reading or listening to Sleep Smarter by Shawn Stevenson, or drop me a line.

Are you a healthy marketer? Sleep edition

Emma Dickson
Emma brings a decade of experience in account and project management. She has worked with a range of industries and client portfolios across B2C and B2B segments including building, government, automotive and professional services.  Having worked in creative, media and marketing agencies in Melbourne, Emma takes pride is driving her clients’ success while managing an internal team to help bring a client’s goals to fruition.