Archive | October, 2016

10 Tips That Will Help You Fall Asleep

October 27, 2016

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3821921840_4a69b09d08_zWhen it comes to sleep, there are so many things that can go wrong. Maybe you have trouble falling asleep because of anxiety, stress, insomnia, or a feeling of restlessness. Maybe you have trouble waking up because you didn’t get quality sleep… or you got too much of it. You feel so groggy and tired that you hit snooze over and over again.

Whatever your issue is, these sleeping tips are worth trying. They can help you break bad habits and start new ones that hopefully get your body back on track and your sleep cycle under control.

  1. No caffeine after lunch.
  2. Exercise in the morning or afternoon (not at night).
  3. Don’t nap. If you must, keep it to 30 minutes.
  4. Go to bed and wake up at the same time every day — even on weekends.
  5. Take a hot bath before bed.
  6. Sleep in a very dark room, then welcome the sunlight each morning.
  7. Don’t eat too much or drink too much before bed.
  8. Make sure your bedroom is not too hot and not too cold.
  9. Turn off your phone and TV one hour before bed — no exceptions.
  10. Create a bedtime ritual that de-stresses and relaxes you.

What helps you fall asleep? Share your tips below!

Image via Michael Carian/Flickr.

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5 Ways to Do Nothing

October 25, 2016

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4074238137_c8b5182334_zWe talked about the benefits of doing nothing, and why everyone should do nothing for 15 minutes each day. The TL; DR is that it’s good for your brain function, your productivity, and your career.

But doing nothing is…well…challenging. We live in a world where we’re always doing something! There’s always something to watch, listen to, or scroll through. If you want to do nothing, you’re going to have to make an effort to do so.

Here are 5 tips that will help you do nothing for at least 15 minutes each day.

  1. Step away from the phone.
    Turn your phone on airplane mode and put it away. You can set a timer for 15 minutes if you’d like, but that’s it. Get the phone out of your sight.
  2. Turn off the TV.
    Or better yet, remove it from your bedroom. The 15 minutes before you fall asleep is a great time to do nothing — TV and phone free.
  3. Take some alone time.
    Go for a walk or a drive by yourself. Or go out for lunch, dinner, or a coffee solo. And don’t depend on your phone for company (see#1).
  4. Do a guided mediation.
    You’ll need to find a quiet room where you can’t be disturbed. There are plenty of guided meditation apps out there that will walk you through the process.
  5. Work out. 
    Going for a run or bike ride (or even a yoga class) on your own is the perfect time to tune out and just think. Forgo the music and headphones and listen to your thoughts.

Image via Susanne Winter/Flickr.

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Why Doing Nothing is Good For Your Productivity

October 20, 2016

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6603096961_dbfa2a5401_zIf you suffer from chronic stress as so many people do, you likely feel like you always have to be “on.” During a typical Monday, you may go from work to the gym to the grocery store to home and before you know it, you’re falling into bed exhausted.

The worst part? You feel like you’ve done nothing because everything you did was a chore, a requirement, or an expectation. There was no time for you to just breathe. But maybe you’re okay with that — some people love being busy and can’t stand the thought of sitting idle.

Even if you’re not a workaholic, you’re used to having your mind occupied all the time. We turn the TV on before bed. We check our phones when we wait. We turn on music when we drive. We fill every minute with something. That’s just the world we live in these days!

But just as your muscles need recovery time between each workout session, your brain needs time to recharge before the next day. According to the Guardian, “doing nothing” also helps us process the day, consolidate our memory, and reinforce what we’ve learned.

It also allows us to think and reflect. It turns out that “solitude is crucial for the development of the self,” according to a Wall Street Journal article. While it may seem scary at first, sitting with your thoughts — and your thoughts alone — may force you to address life’s big questions about your personal happiness, your future, and your legacy.

So there you go. You know have more than one good reason to take a 15 minute break every day. Go for a walk, meditate, stare out the window. Doctor’s orders.

Image via Gustavo Devito/Flickr.

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How Visualizing Can Help Your Career

October 18, 2016

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6225530793_5cee65a95c_zIf you send out a request to the world, sometimes, it will answer. Visualizing is simply positive thinking. It’s using your imagination to create a dream scenario in your head where everything goes perfectly and you get exactly what you want, deserve, and need. Here are a few ways you can incorporate visualization into your career.

  1. Before a big interview…
    Visualize yourself charming the interviewer, nailing all the interrogating questions, and walking out confidently and absolutely knowing that you landed the position.
  2. Before work each day…
    Visualize yourself confidently tackling all the days challenges and impressing both your coworkers and your bosses. Imagine what this could lead to in the long run: a promotion? A salary increase?
  3. Before each new year…
    Write down your career goals then visualize yourself courageously achieving each goal. What will it take? Don’t focus on the negative — only the positive.

When visualizing, imagine not only what these scenarios would look like but also how you would feel. Really get into the details: what are you wearing? What are you saying? What is the weather like on this day? What are you eating for lunch?

The more detailed you can be with your visualizations, the more real they will feel. And perhaps the laws of attraction will work in your favor! What have you got to lose?

Image via Moyan Brenn/Flickr.

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How to Get Rid of Digital Clutter and Boost Your Productivity

October 13, 2016

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22505518317_7213372d62_zThere’s no ifs, ands, or buts about it: clutter causes us stress. These days, clutter is not just physical — it’s digital too. Your looming inbox, messy desktop, and overloaded podcast feed can make you feel anything but organized. Here are some of our favorite tips for streamlining our digital lives at work.

  1. At the end of the day, clean up your desktop. Remove all the files from your desktop. Everything should have a place, so put it there. Don’t save it for later because you’ll likely forget why it was there in the first place or what it is even for.
  2. Set constraints or limits–and stick to them. For example, don’t download a new podcast episode until you’ve listened to the old one. Or, only follow friends (not coworkers and acquaintances) on Facebook so your feed is delightful instead of stressful.
  3. Unsubscribe. Get rid of all those emails you never really actually read, and add a few favorites to a service like Unroll.me. You’ll get one fun email per day instead of 10.
  4. Don’t check your email… unless you’re ready to deal with what may be there. Out of habit, we constantly check our email but then we dread what we see. So we procrastinate, which adds to our stress. (Keep a tally today of how many times you check your email — it’s shocking!)
  5. Shut off your email alerts. In order to stay focused on what you’re doing, you can’t be constantly interrupted. Don’t worry, those emails will still be there 45 minutes from now! If anything is incredibly urgent, you’ll get a phone call.

How do you deal with digital clutter? Share your tips below!

Image via Image Catalog/Flickr.

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3 Breathing Exercises That Will Help You Beat Stress

October 11, 2016

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2065080648_6de4eba81f_zMeditation, yoga, and mindfulness might not be everyone’s cup of tea, but you can’t argue against some of their famous stress-busting results. At the core of many of these practices are two concepts: breathing and feeling present in the moment. The next time you’re feeling overwhelmed, take a moment to stop, think, and breathe. These exercises can help you relax, find focus, and perform at your best.

1. Abdominal Breathing
Good for:
Calming your mind before a busy day.
How to do it: Inhale slowly then exhale slowly with one hand on your stomach and one hand on your chest. Repeat.
Why it’s good for you: Helps you find focus.

2. Stimulating Breath
Good for:
When you need a boost of confidence before a big meeting or presentation.
How to do it: Using quick short breaths, inhale and exhale rapidly with your mouth lightly closed. Repeat for 10-15 seconds.
Why it’s good for you: Helps invigorate your body and mind.

3. Equal Breathing
Good for: Squashing stress when you’re feeling overwhelmed or
How to do it: Inhale slowly for four seconds. Exhale slowly for four seconds. Repeat.
Why it’s good for you: Helps you relax.

Image via Ben Mautner/Flickr.

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Our Dayton, Ohio Facility Opens in 2017!

October 6, 2016

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The walls are going up at our new Dayton, Ohio facility. This centralized research and development, manufacturing, and distribution center will open in 2017 and will be about 570,000 square feet in size. To prepare for the grand opening next year, our human resources team is already getting busy.

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We’re searching for product development scientists, human resources managers, manufacturing engineers and more in the Dayton area. If you think you’d be a great fit for our team, view and apply for our latest positions over at http://spectrumbrands.com/careers/. We’d love to hear from you!

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We Asked: What’s the Best Piece of Career Advice You’ve Received?

October 4, 2016

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career-advice-1We polled the followers of our LinkedIn page and asked: what’s the best piece of career advice you’ve received? Here are a sampling of their great answers. Be sure to follow us on LinkedIn for more great conversations like this!

“It’s impossible to commit to maybe!” – Dave Lumley

“Never stop networking…not when you are employed, not when you are unemployed, not even when you are self-employed.” – Harry Joseph

“Give more than you get, then when you get more, give more than you get again.” – Marie Gonzalez

“You can do whatever you put your mind to!”  – Diane Miller

“Hope is not a strategy!” – Jose Romero

“If you don’t go after what you want, you’ll never get it.” – Rick LeBlanc

“You can’t appreciate the sunshine without a little rain. Don’t let failures own you and keep moving forward.” – Engel Davila Vicos

“Never look back and wonder what should have been. Look ahead and plan for what will be.” – Marshall Blevins

“Actively find ways to directly contribute to your boss’s success.” – Ken Zeigler

“I learned this years ago from a great sales mentor, and have never forgotten it: ‘If some of you are not out there making the occasional mistake, you’re not trying hard enough and we don’t need you.'” – Brad Drew

“Never be ashamed of your mistakes. You learn more from failure then you do from success.” – Rebecca Merry

“Never look down. Walk with the confidence that you have and look the person in the eye as they pass you by.” – Donna Sada

“Your title doesn’t matter as long as you’re a productive member of the organization and you feel fulfilled in your role.” – Serena Hopson

“Never let your arrogance exceed your competence.” – Rob Rizzo

“Own what you do. If you make a mistake, own it and fix. If you do well, own it and be proud.” – Wesley House

“Train people well enough so they can leave, treat them well enough so they don’t want to. Remember your manage things and lead people.” – Kevin Madryga

“Spend your client’s money like it’s your own, give them good service, and keep your name in front of them.” – Corey Davidson

“The best leaders see through the eye of understanding.” – Chander Mohan

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