Before we know it, we’ll be going from relaxing summer days to busy fall schedules. With school, sports practices, extracurricular activities, meetings, and more, it can easily become overwhelming.
We’ve researched some effective ways to take control of our busy schedules. Follow these tips and, hopefully, you’ll find some much-needed time for yourself, too.
Stay on top of the little things so they don’t create last minute rushes.
Stop for gas before the tank is nearly empty. Do your laundry so you don’t have to search for that clean shirt. Go food shopping so you have items to pack for lunch. If you put off the small things, they can become big stressors and throw off your schedule.
Use the one-minute rule. If a task will take you one minute or less, do it now.
Hang up your coat. Put your dishes in the dishwasher. Put away all the groceries when you bring them home, even the ones that don’t need refrigeration. Putting off these smaller tasks will just add to your to-do list.
Make large tasks more manageable by doing them in stages.
If you have a big project at work, you probably break it down into smaller parts. Do the same with your household tasks. Clean the bathroom on Monday, the toilet on Tuesday, and so on. Break up larger projects so that it’s easier to fit them into your schedule.
Make sure everything in your house has a home.
You have five minutes before you must leave, and you can’t find your keys. When you declutter, it’s a lot easier to find the things you need at a moment’s notice. Do that not only for your house but for your car and workspace too.
Schedule tasks for the time that you are most productive.
Are you an early morning person or a night owl? Plan tasks for the times that you have the most energy or can focus the best. You’ll be amazed at how much you can accomplish.
Plan for downtime as you wait for pickups or in lines.
Use waiting time for answering emails, reading brief articles, or doing other tasks that take 10-15 minutes. Prepare a list of smaller tasks that you can complete during this time. Some downtime, however, such as sitting in traffic is not right for multitasking. Don’t text and drive, even if your car is not moving.
Create a to-do list with time estimates.
Don’t rely on your memory. Prepare a daily to-do list. Include an estimate of the time each task will take. Star or highlight the tasks that take priority. Then make an informed decision about which tasks you’ll tackle first. Keep your to-do list in sight where you can easily see it.
Pro Tip: Plan the next day’s to-do list at the end of the previous day so you’ll be ready to go.
Reflect and reprioritize.
New tasks pop up all the time. Take a moment midday to reflect on your to-do list. See where you are and what you have yet to do. Update your priorities to tackle the most important tasks.
Create a master calendar for a visual representation of your schedule.
While a to-do list helps with tasks, a calendar displays your daily, weekly, and monthly commitments at-a-glance. Block out activities on your calendar. Color code your calendar by work/personal/family/child. Allow for travel time and make sure to include breaks/downtime.
Set aside different days of the week for different tasks.
Maybe Saturday is for errands. Sunday is for meal prep. Organizing your schedule in this way helps consolidate the same types of tasks. That way, you’re not running to the food store three times a week for groceries. It will end up being a big timesaver.
Reduce time in meetings.
Consider whether a meeting needs to be in person, or if it could be virtual (no travel time). Maybe it could be a call or email. If you do have the meeting, share the agenda in advance. Include times for topics and stick to the schedule.
Avoid distractions from tasks at hand.
Texts and emails can interrupt your workday and family time. Put your phone on silent or wear headphones. Wait until your break to check your phone. Considering checking email at a designated time (e.g., every hour or every couple of hours) rather than all the time.
Don’t be afraid to delegate.
You don’t have to do everything. Don’t accept more responsibility than you can realistically handle. See if there is someone at work or in your family who can take over some of your workload. Consider paying a professional to handle some of your tasks. There are services that handle errands, housekeeping, meal prep, and more.
Use digital tools.
There are many technology tools that can help you organize from calendar apps to digital to-do lists. Some popular tools include ClickUp, Google Tasks, Notion, RescueTime, and Todoist.
Schedule time for yourself.
You do everything for everyone. Make sure you make time to relax and recharge. Block off time for lunch. Schedule time for self-care, including favorite hobbies, time with friends, and time away. You’ll emerge refreshed and ready to take on a new day.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
It takes a special kind of person to be a first responder. You’re first on the scene and among the first to help. You put yourself in danger to save the lives of others. You do your job in the most extreme of circumstances. It takes courage, commitment, and sacrifice.
In honor of National First Responders Day, Oct. 28, we asked second and third-graders to tell us about the police, firefighters, and paramedics/EMTs in their community. Here’s what they said about our everyday heroes.
Paramedics and EMTs
“EMTs are heroes because they are outstanding drivers. EMTs know where traffic hits so they take a different route or area. Next EMTs are fast drivers. When there is a really bad emergency, they drive super-fast and people get out of the way so they can get there fast. Then EMTs are skilled. EMTs know how to get people in the ambulance and how to help people that are bleeding badly. EMTs should be recognized as heroes.” – Amelia
“EMTs are compassionate because they have to support someone’s loved one who is hurt. EMTs are hardworking because they save lives every day. EMTs will always be heroes.” – Mia
Firefighters
“Crank is the sound of a hero firefighter’s ladder. First, firefighters are heroes because they are life riskers. Firefighters go into burning fires and save people. Next, they are fast thinkers. They are such fast thinkers that they never forget anything. Then, they are skilled because they can put on their suits in a matter of seconds. They are really skilled that when someone is hurt, they will try to help and fix it. There is no hero like firefighters.” – Keila
“Firefighters are heroes because they are outstanding drivers. Firefighters are outstanding drivers because they have to run red lights and not crash. I hope someday I will be a hero like firefighters!” – Amelia
Police Officers
“Get down on the ground” is what our hero police officers say to bad guys. First, police officers are heroes because they are life riskers. Police officers are life riskers because they catch murderers. Next, police officers are kind-hearted. Police offices are helpful. Then, police officers are smart. Police officers are very smart, because they need to answer questions. Finally, police officers are my life heroes.“ – Lucas
“Police officers are hard workers because they work hard to save people. Police officers have to be strong to kick down doors and get people out of crashed cars. I hope to be a police office when I get older.” – Reid
Thank you to the second and third-grade classes at Northfield Community School in Northfield, NJ, for contributing for National First Responders Day, and thank you to their teachers, Mrs. Hackett, Mrs. Heenan, Mrs. McGlynn, and Ms. Fisher. The students’ artwork and essays have been given to local first responders in appreciation of their heroic efforts.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Ah, the great outdoors. What is it about being out in nature that makes us feel free and more alive?
Not only is camping refreshing, but did you know that it actually has multiple mental health benefits? Read on to learn more about the positive effects of camping—and our special Work Hard/Play Hard Camping Giveaway for First Responders!
1. Camping reduces our stress.
Face it. Even if you love your job, all jobs come with their own stressors, and stress can be harmful to your mental, physical and emotional health. While one camping trip may not completely reduce your stress, you’d be surprised at the impact it can make.
Nature is associated with higher levels of serotonin, a chemical produced by our body that boosts our mood.
Nature provides a relaxing “soundtrack” that is soothing and peaceful. There’s a reason sleep apps are full of noises from nature. Studies have shown that the babbling of a brook or the sound of wind through the trees promotes relaxation and feelings of well-being.
From a practical aspect, you can escape the “to do” lists and pressures of work and home. You have less to worry about.
2. Camping provides a digital detox.
As a population in general, we spend too much time indoors in front of our screens. This can lead to mental health issues such as anxiety, depression, lack of focus, and sleep problems. It also can be a contributing factor to obesity. Camping gives us a much-needed break from our digital devices.
Camping allows us to be social. It can promote face-to-face conversations, form bonds, and strengthen relationships.
It also allows you to be solitary if you prefer, and spend time with your own thoughts. Nature offers the perfect setting for reflection and meditation.
Unplug during your camping trip. Keep the digital devices to a minimum, set designated phone-free zones, and you’ll enjoy more of what nature has to offer.
3. Camping gives us sunshine and fresh air.
The sunshine and fresh air on your camping trip not only feel good, they have real health benefits. That will make you feel even better about being outside.
If you’re like most Americans, you probably don’t get enough Vitamin D, important for bone growth. Sunshine helps our bodies make Vitamin D, so being outdoors is a natural vitamin boost.
As you breathe in fresh air, your oxygen levels increase. This helps you to feel more energized. It improves your ability to concentrate and remember.
Fresh air also can help lower blood pressure, help in digestion and boost your immune system. Enjoy that breath of fresh air. It’s good for you!
4. Camping promotes exercise and resilience.
Camping doesn’t have to be a survival test; you don’t even have to camp in a tent! You can plan your camping trip around your family’s needs and choose enjoyable exercise and favorite recreational activities. This is a chance to try new things and feel good about all you’ve accomplished.
Choose a favorite outdoor hobby or explore a new one. Examples include fishing, biking, hiking, or orienteering (using a map or compass to navigate between points).
Plan to make your own food over an open campfire, even if it’s just hot water to pour over Ramen noodles. Not only will it be fun, you’ll be building confidence with your newfound skills. Just remember to keep campfire safety in mind.
If you brought the kids along, this is a great time to teach them personal responsibility.
5. Camping improves sleep patterns.
Because your days and nights will be guided by nature, you’ll escape the light pollution and sleep patterns associated with life back home. And getting an adequate amount of sleep each night has been proven to have a positive impact on your mental health.
The sun emits short-wave blue light in the morning and long-wave reddish-orange light in the evening. This signals our bodies when to sleep and when to wake up.
Camping allows you to get in touch with your internal clock and natural sleep cycle. A weekend camping trip can move you closer to the ideal sleep-wake time.
Unlike your normal workday, when you are camping you make your own schedule, meaning you can get rest and wake up whenever you would like. No morning alarms = automatic stress reliever.
Pro tip: Don’t skimp on sleeping gear. Bring that inflatable mattress for an extra cozy night.
6. Camping brings you home with a new perspective.
You’ll return home with your mind and spirit recharged. You will also appreciate the comforts of home more. Here are just some of the added mental health benefits after a camping trip:
Improved focus, higher levels of confidence, and self-esteem
Reduced levels of stress and anger
Stronger family bonds and good memories
California Casualty’s 2022 Work Hard/Play Hard “$10,000 Camping” Giveaway will award one lucky First Responder $10,000 for outdoor gear that lets them disconnect from the daily grind and reconnect with friends, family, and nature.
Firefighters, EMTs, and Law Enforcement officers can enter by clicking here. The deadline to enter is November 18, 2022.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
It’s tempting to pull in front of a fire hydrant or park in a fire lane—especially if it’s just for a minute. But your quick decision could be the difference between life and death for someone who needs emergency assistance.
We’ve all been taught not to park in front of fire hydrants, but did you know your vehicle, by law, should be parked at least 15 feet away to allow access for fire engines to park and safely connect to the hydrant? The same concept applies to fire lanes, which are established areas where fire engines can gain quick access to buildings. But these lanes have an even larger safety-distance of 20 feet. So, even if it’s just a short stop- think again.
When you block a fire hydrant or park in a fire lane you…
…deny first responders access to buildings during emergencies.
In an emergency, every second counts. Generally, fire lanes are in busy urban areas with lots of traffic. Chances are there’s not a parking spot, and certainly not an area large enough for a fire engine, ambulance, and police cars. Yet these essential first responders need to get close enough to take action. The fire lane allows them to do that. Fire lanes are clearly marked, usually with curbs painted yellow or red and signs that read “No Parking or Standing Fire Lane.”
… make it difficult to access water during a fire.
The early firefighters used bucket brigades to put out fires. These dedicated individuals would line up and pass a bucket of water from person to person until they were successfully able to stop the fire. Fire hydrants were an engineering marvel, first appearing in the early 1800s. Today, they are essential sources of water during emergencies.
…. are ignoring their important purpose.
Maybe you just have something to drop off or pick up or you have a task that will only take a few minutes. You’ve been in places where you can’t park but you can load and unload. Fire lanes and the space near fire hydrants are not loading and unloading zones. You may make the argument that you’re not technically parked if someone is sitting in the car, right? You may even have your hazard lights on, signaling that this is temporary. But having your vehicle in the lane or in front of a hydrant is not allowed. That’s true even if someone is in the car and your vehicle is running. If you’re caught in these places, you could be subject to a ticket, fines, and more.
… are breaking the law.
Laws vary from state to state, but in all cases, there are repercussions for parking in front of a fire hydrant or in a fire lane. In many places, you are subject not only to fines but immediate towing. Don’t chance it.
… are preventing someone from getting the emergency assistance they need.
The most important reason of all is the reason why these laws about fire lanes and hydrants were established. Any delay in getting to a fire or helping victims could cost lives. It’s a similar reason to why you move over for emergency vehicles. You want to make sure that first responders have a clear path to their destination so they can help as many people as possible.
Drive safe and be sure to keep your distance when parking next to fire lanes and fire hydrants.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
About an hour after the first plane struck the World Trade Center on the morning of September 11, 2001, Michael Wright found himself on the 81st floor of the North Tower, trapped in complete darkness and smoke. That’s when he heard the rumble: The South Tower was collapsing.
“I was lucky enough to be next to a first responder,” Wright said. “I can credit him for the fact that I am alive now.”
For John McLaughlin, rescuers found him the next morning, buried in the ruins of building two. “The last bits of rubble were cleared, and they were able to pull me out with nylon straps,” he said.
Survivor Wendy Lanski recalled how after the planes struck, “Police and firefighters and EMS workers were everywhere … [they] were coming up to us, grabbing us in groups, saying, ‘Go out this door, run across the street, cover your head, and don’t look up.’” As she and her colleagues rushed to escape the building, first responders were charging in, intent on saving lives.
Tragically, many of them never made it out. In all, 412 first responders – 343 firefighters, 24 law enforcement officers and 8 emergency medical personnel – were lost when the towers fell. With them, 2,565 people in and around the buildings.
Unprecedented
September 11, 2001, marks the deadliest terrorist attack in U.S. history, when four commercial planes were hijacked by members of al Qaeda and flown into buildings in New York City and Washington, D.C. The fourth was thwarted when passengers resisted, causing it to crash into a field in Pennsylvania instead of its intended target.
The attack left Americans reeling in shock, horror, and grief. In an instant, devastation rippled out across families, communities, and the nation.
In sharing that heartbreak and devastation, though, Americans came together. Within hours, an incomprehensible tragedy had galvanized a renewed spirit of national unity.
Much of that was sparked by the stories of courage and heroism that had emerged within minutes of the attack. Strangers risking their lives to run back into the towers to save others. Office workers staying behind for friends who were trapped or had disabilities.
And, of course, the hundreds of first responders – the warriors who rushed in to save lives, despite the overwhelming danger. Over the next days and weeks, countless stories like those of Wright, McLaughlin, and Lanski emerged, painting a profound story of the best of humanity.
Remembering the Fallen
Besides being the single deadliest attack in human history, 9/11 was also the single deadliest incident for firefighters and law enforcement officers in U.S. history.
As we take time on 9/11 to reflect on the national tragedy that occurred 20 years ago, we will remember the heroes who made the ultimate sacrifice that day. They were fire, EMS, and law enforcement personnel, but more importantly, they were husbands, fathers, wives, mothers, brothers, sisters, friends, and beloved colleagues.
How You Can Honor Them
Here are some ways you can honor our 9/11 heroes:
Visit a memorial. There are memorials and monuments at or near the sites of the attacks, as well as across the country. The 9/11 Memorial & Museum also offers an online experience to learn more and pay tribute.
Help 9/11 responders. Due to the chemicals and toxins released at the attack sites, many 9/11 first responders have since developed or died from illnesses such as cancer, respiratory diseases, and other chronic conditions. Support organizations that are directly helping responders who’ve fallen ill.
Support your local first responders. By supporting your local heroes, you are giving thanks to all those who answer the call to serve and protect. Say yes to that next pledge or fundraising drive hosted by your community’s firefighter or police department.
If you are a first responder, you can:
Join a 9/11 memorial stair climb. Every year, thousands meet up to climb the equivalent of 110 stories, the height of the World Trade Center towers. Normally held in office buildings, convention centers, and stadiums, this year the stair climb events are mostly virtual. Find one near you.
Engage with your community. Although your job is serving others, doing so in your off hours – for causes close to your heart or in different areas of interest – will bring you closer to your community and first-responder network. Find a cause that could use your expertise or energy, or educate others about the EMS profession and inspire the next generation of first responders.
Practice self-care. Learn to be aware of and manage your stress levels. Employ healthy coping mechanisms, take care of your mind and body, and be sure to reach out if you need to talk with someone or get support. Be there for your first responder family, many of whom are at increased risk of suicide.
Although we can’t erase the tragic events that took place 20 years ago, we can honor its fallen heroes by being kind and generous toward our neighbors and finding ways to serve in our communities.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
As the country takes in terrifying images of the latest wildfires scorching communities in California, Oregon and beyond, Chief Scott D. Kerwood is thinking of the firefighters out working the blaze. He knows that as weary as they may be, many are continually running on empty, worrying more about protecting others than taking care of themselves.
While the business of being a firefighter is physically demanding – even when they’re not putting out house fires or dealing with other emergencies, putting out wildfires is grueling work. And it’s made even more difficult by harsh environmental conditions that cause physiological and emotional stress. That’s why Kerwood says it’s critical for firefighters to take breaks to hydrate, rest, decontaminate their gear and take other important steps to recover. If they don’t take the time to take care of themselves during those arduous emergency situations, Kerwood warned, firefighters, risk causing injuries to themselves and to the colleagues they are supposed to protect.
“The goal is that when they are done with this job, they can go home to their family at the end of their shift — or at the end of their career,” said Kerwood, who serves on the NFPA committee that reviews the rehabilitation guidelines and requirements spelled out in standard 1584.
Given that wildland firefighters are exposed to extreme heat and toxic substances for extended periods of time may make them vulnerable to certain types of cancer, heart disease, and other chronic illnesses. There are long-term performance and health benefits related to rehabilitation practices for wildland firefighters. Beyond helping to lessen the risk of serious illness, adding services provided on the scene may also help firefighters recover properly so that they’re ready for the next emergency.
Although fire professionals have been urging the rank and file first responders to use incident-based medical services, showers, decontamination stations, and other rehabilitation resources for at least a decade, the recent push to focus on wildland first responders may be in part due to what some industry experts consider troubling trends.
A recent study, for instance, suggests that drier conditions at higher elevations may explain why some wildfires have occurred in areas previously considered ‘too wet to burn.’ Ten-year data suggest that the average number of acres that burned has increased in some regions. In addition, regions are also seeing more and more residential and commercial developments built in wildlands. Because of these additions, it may be more likely that we start to see more of the 1.1 million career and volunteer firefighters in the U.S. putting out wildfires.
Hydrate, Eat, Rest, and Repeat
Firefighters who are seeking guidance or need to review rehab practices and protocols should consult NFPA standard 1584. The materials for this year’s Firefighter Safety Stand Down campaign include helpful studies and handouts on nutrition, mental health, exposure mitigation, and other issues. Kerwood said the first responders should also take the time to study their agency’s rehabilitation action plans.
“They need to be prepared to take care of their own safety, as well as that of the rest of their crew,” he said. “We should, when we check out our apparatus, for example, at the start of the shift make sure that we have all the rehab supplies we need on that truck,” including cooling towels, hydration packs, and breath analyzers that measure carbon monoxide levels in the body.
“Because existing rehabilitation protocols were largely designed for incidents in built environments that have rapid access to medical care, protective equipment and portable facilities, such as decontamination showers, firefighters deployed to wildfires shouldn’t assume that all agencies have the proper gear and supplies for those incidents,” said Nathan Trauernicht, chief of the University of California – Davis Fire Department.
“But that also doesn’t mean the first responders shouldn’t ask for what they need,” he said. “For example, if a department doesn’t have a decontamination shower on the trucks to clean equipment at the scene, firefighters should ask the agency to provide cleaning wipes.
“Still,” Trauernicht said, ”firefighters should follow the basics of rehabilitation every time they take a break. For starters, they must hydrate, hydrate, and hydrate some more — and if possible take electrolytes. Because they burn tons of calories, they should eat foods that help replenish them. Their rehab routine should also include oxygen, blood pressure, and heart rate checks.
Rest, of course, is a must. And if firefighters need grief counseling or other mental health services, they should ask for them.”
More Improvements Needed
According to Kerwood and Trauernicht, while it’s very important for firefighters to diligently follow wildfire rehabilitation practices, they also urge first responders to stay physically and mentally fit. Being disciplined about their exercise, water intake and nutritional habits help them lessen their risk of injury or developing serious chronic illness.
“You may be off duty and not planning on engaging in your regular work activities, but when we send a strike team out, we start doing a station recall or several stations of recall,” Trauernicht said. “And you’re now in a position where you may be next out to go to a significant incident that’s going to require you to be nourished, hydrated, and rested.”
Kerwood and Trauernicht are among fire professionals who say agencies should do everything they can to protect the men and women in their departments who risk their lives daily.
Because it may become more commonplace for firefighters across the nation to work wildfires, Kerwood and Trauernicht said agencies need to accelerate changes to their standard operating manuals to keep up with trends.
They also would like to see administrators be more thoughtful about the protective gear and equipment they buy for their firefighters, because of the different environments they may encounter. For instance, the personal protective equipment firefighters wear for structure fires often isn’t appropriate if they need to fight a wildfire, because they can make them overheat. “When battling a wildfire, it’s about striking the right balance between protecting personnel from the obvious hazards of flames and the oftentimes the less recognized risk of heat stress,” Trauernicht said.
Manufacturers of protective personal gear and firefighting equipment should continue to pursue options that make it easier and safer for firefighters to work on wildfires. Trauernicht said he would also like to see additional research and emphasis on the development of respiratory protection solutions they would be able to use in those incidents.
As more and more studies shed light on the associations between the toxic substances firefighters are exposed to, the newer generations of firefighters are going to demand better PPE, Standard Operation Procedures for rehabilitation operations, and rehabilitation resources.
“If you look at the old photographs, not of just structure firefighters, but you look at wildland firefighters, and you see them with ashes and smudges on their face, and their gear’s nasty,” Kerwood said. “I mean, we all prided ourselves in that. Now, the folks that we’ve got coming in, it’s like, ‘Really? You lived that way?’
Our job as fire chiefs and fire service leaders, therefore, is to make sure ‘Everyone Goes Home.’”
And now that also includes fire leaders doing all they can to protect firefighters from heat stress, chronic disease, and other serious conditions they could develop from fighting fires.
