You spend your days caring for others—rushing from room to room, charting notes, and squeezing in quick sips of coffee between patient calls. As a nurse, your schedule is anything but predictable and finding time for fitness can feel like one more thing on an already overflowing to-do list. But here’s the good news: staying active doesn’t require hours at the gym. With a little creativity (and maybe a pair of sneakers in your work bag), you can sneak in movement that boosts your energy, strengthens your body, and helps you keep doing what you do best—taking care of everyone else.
Why Fitness Matters—Especially for Nurses
Let’s be honest: nursing is physically and emotionally demanding. Long hours on your feet, unpredictable shifts, and high-stress situations take their toll. Incorporating fitness into your routine is about:
Reducing stress and anxiety: Exercise releases endorphins that boost mood and ease tension.
Preventing injuries: Stronger muscles and better flexibility help you lift, bend, and move with less risk.
Boosting energy: Moving more often can increase your stamina for those marathon shifts.
Improving sleep: Regular physical activity can help you unwind and sleep more soundly—critical for anyone working nights or variable hours.
Supporting overall health: Exercise strengthens your immune system, helps manage weight, and lowers your risk for chronic conditions.
You don’t need to overhaul your life to start seeing benefits. A few minutes of targeted movement each day can make a real difference.
The 5-Minute On-the-Go Workout
Got a quick break or a quiet moment? Keep your blood flowing and muscles engaged with these fast, equipment-free exercises:
Seated neck stretches – Gently tilt your head to each side to loosen up tension (30 seconds each side).
Seated spinal twists – Sit tall and twist your torso from side to side (1 minute total).
Standing calf raises – Stand tall and lift your heels off the ground to work your calves (1 minute).
Wall sit – Slide your back down a wall and hold a seated position to engage quads and glutes (1 minute).
Glute bridges – Lie on your back, bend knees, and lift hips toward the ceiling (1 minute).
Push-ups against a wall – Great for upper body strength without needing to get on the floor.
Side leg lifts – Stand tall and lift one leg to the side, then switch (30 seconds per side).
Squats – Classic and effective (1 minute).
Jump rope simulation – Mimic the motion without the rope—it’s fun and gets your heart rate up (1 minute).
These are perfect for breaks, pre-shift warmups, or even winding down after work.
The 10-Minute Power Routine
If you have a full 10 minutes, you can fit in a quick circuit that strengthens your core, tones your muscles, and gets your heart pumping:
Bicycle crunches – Work your core with 30–60 seconds of alternating elbow-to-knee movement.
Plank – Hold a forearm plank for 30–60 seconds to strengthen your core and shoulders.
Mountain climbers – Start in push-up position and alternate knees to chest for 30–60 seconds.
Penguin crunches – Lie on your back and reach side to side for your heels to target obliques.
Jumping jacks – Get your heart rate up with this classic move (30–60 seconds).
Tricep dips – Use a chair or sturdy surface to strengthen arms (30–60 seconds).
Repeat if you have time or mix in your favorite bodyweight moves.
Short on Time? Try HIIT or Tabata
High-Intensity Interval Training (HIIT) is a smart strategy for nurses. It alternates quick bursts of effort with short recovery periods to get maximum benefit in minimal time.
One of the most efficient formats is Tabata:
20 seconds of intense exercise
10 seconds of rest
Repeat for 8 rounds (about 4 minutes total)
Try it with:
Squats
Push-ups
Burpees
Jumping jacks
Kettlebell swings (if you have one handy!)
Not only does HIIT burn calories and boost endurance, it also revs up your metabolism—great for shift workers who may have unpredictable eating and sleeping patterns.
Easy Ways to Add More Movement to Your Day
Sometimes the best fitness “plan” is simply to move more often:
Walk during your break – Do a few laps around the building or in the parking lot.
Take the stairs – It adds up over the course of a shift!
Stretch at the nurse’s station – A quick spinal twist or shoulder roll can ease tension.
Park farther away – It’s an easy way to squeeze in a few extra steps.
Do leg lifts or calf raises while you chart – This is multitasking at its finest.
Little actions can help keep you limber, mobile, and energized during even the most grueling days.
Let Technology Be Your Trainer
Don’t want to think about your next move? Let an app do the heavy lifting. These free or low-cost fitness apps offer guided routines, timers, and tracking tools to help you stay consistent:
Set a daily reminder and treat your workout like a meeting you can’t skip—you deserve that time.
Bottom Line: Take Care of You
You give 100% to your patients. Just don’t forget to take care of yourself, too. Fitness isn’t about being perfect—it’s about making movement a regular part of your life in a way that feels good and fits your schedule. So, grab your sneakers, press play on your favorite workout app or simply stretch and breathe for a few minutes. You’ve earned it.
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.
You run toward danger, answer the call in the toughest moments, and shoulder the weight of other people’s emergencies. But who looks out for you? For first responders, the toll of constant stress, trauma, and long shifts can quietly accumulate—until it erupts as burnout, anxiety, or worse. That’s why taking a mental health day isn’t a luxury—it’s a necessity.
In this article, we’ll explore why stepping back is just as vital as stepping in, what a true mental health day looks like, and how to spot the warning signs that it’s time to take one. Don’t miss the quick self-check quiz to gauge your current stress level—it could be the first step in reclaiming your well-being.
Why Take a Mental Health Day?
Mental health days give your mind and body time to rest and recover from prolonged stress experienced by first responders:
Emotional overload from repeated exposure to trauma
Physical exhaustion from long shifts and irregular hours
Compassion fatigue from constantly caring for others
Feeling constantly on edge, even outside of work
Ignoring these signs can lead to chronic burnout, strained relationships, stress that affects daily living, and serious mental health conditions like depression or PTSD. A mental health day gives you the space to breathe, reset, and care for an important member of the team—you.
What Should You Do on a Mental Health Day?
A mental health day should be intentional and restorative. While it might be tempting to sleep in, stay in your pajamas, binge your favorite show, or scroll endlessly through social media, that’s not likely to leave you feeling truly refreshed. Instead, try making a simple plan to help you get the most out of your time away from work. Start by thinking about what brings you joy. Jot down a few possibilities—or if that feels overwhelming, just choose one thing. Here are some ideas to get you started.
Disconnect to Reconnect: Put your phone on Do Not Disturb. Avoid the news, emails, and social media. Give your mind a chance to unwind. Be fully present in the moment. Even a short break from screens can lower anxiety and help you feel more grounded.
Get Outside: Nature has powerful healing properties. A walk in the park, time at the beach, or even sitting in the sun can reduce stress hormones and boost mood. If the weather is warm enough, take off your shoes and walk on the soft grass. Let the sights, sounds, and scents of nature engage your senses.
Move Your Body: Stretching, yoga, or a bike ride can ease tension and improve your mental clarity. Movement can also release endorphins and help shift your mindset.
Be Creative: Engage your creative side. Draw or paint, write, experiment with a new recipe. Focus on the process of creation rather than the outcome. In other words, don’t judge your work. Enjoy the playfulness of creativity.
Do What Fills Your Cup: Read a book. Listen to music. Cook a favorite meal. Watch a show that makes you laugh. Reconnect with hobbies that bring you joy. Give yourself permission to slow down and indulge in what makes you feel most like yourself.
Practice Mindfulness: Quiet your mind. Try deep breathing, journaling or simply sitting in stillness to tune into your inner voice. Reflect on where you have been and where you are going. Evaluate goals and affirm your direction—or write down ideas of future explorations.
Burnout Self-Check Quiz for First Responders
How are you really doing? Take this quick quiz to find out. For each statement, choose the option that best reflects how you’ve felt over the past two weeks.
I feel emotionally drained at the end of my shift.
A. Rarely
B. Sometimes
C. Often
D. Almost always
I’ve been feeling more irritable, anxious, or disconnected than usual.
A. Not at all
B. Occasionally
C. More days than not
D. Nearly every day
I struggle to get quality sleep or feel rested, even on days off.
A. Never
B. A few times
C. Most of the time
D. Every night
I’ve lost interest in activities I used to enjoy (hobbies, time with family, etc.).
A. Not at all
B. A little
C. A lot
D. Completely
I often feel like I must push through the day with little motivation or energy.
A. Rarely
B. Occasionally
C. Frequently
D. Constantly
Results
Mostly A’s – You’re in a good place. You may feel tired now and then, but you’re managing stress well. Keep practicing regular self-care to stay on track.
Mostly B’s – Take note. You’re starting to feel the weight. A mental health day could help you reset before stress takes a bigger toll.
Mostly C’s – Time to pause. Burnout may be setting in. Prioritize a mental health day, seek support, and consider checking in with a professional.
Mostly D’s – You need support now. Your tank is running on empty. Take a break immediately and talk to a trusted mental health provider. You don’t have to carry this alone.
You spend every day helping others. It’s okay—essential, even—to take a day to help yourself. Mental health days aren’t a sign that you’re falling short. They’re proof that you value your health, your career, and your ability to continue serving others with strength and compassion. Make space for rest. You’ve earned it.
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.
Flu season can feel like a marathon for nurses, with every shift presenting new challenges to stay healthy. As the frontline defense against the virus, you know how crucial it is to protect yourself while supporting your patients. From bolstering your immune system to managing stress during long hours, these flu season survival tips will help you stay strong, focused, and ready to tackle whatever comes your way. Because when you’re at your best, so is your care.
Stock Up on Essentials
Preparation is key. Ensure you have an ample supply of personal protective equipment (PPE), such as masks, gloves, and gowns, and always ensure they are properly fitted and changed between patients. Keep sanitizers, disinfectants, hand creams, and lozenges on hand. Stock your home with over-the-counter medications, thermometers, and electrolyte solutions in case you or a loved one falls ill. Having these supplies ready allows you to focus on care without unnecessary stress.
Practice Exceptional Hand Hygiene
Hand hygiene is one of the most effective ways to prevent the spread of infection. Follow strict sanitation practices, washing your hands with soap and water for at least 20 seconds after each patient interaction and after touching shared surfaces. Remember, some viruses like norovirus are resistant to hand sanitizers, so soap and water are crucial. Avoid touching your face—especially your eyes, nose, and mouth—with unwashed hands. This simple habit can dramatically reduce your exposure to harmful pathogens.
Clean and Disinfect Workspaces
Shared spaces can harbor countless germs, making regular cleaning a must. Wipe down frequently touched surfaces such as desks, telephones, computer keyboards, and breakroom appliances daily. In common areas, pay attention to high-touch points like water fountain handles and microwave door handles. Keeping these areas clean helps minimize the risk of cross-contamination.
Stay Up to Date on Vaccinations
Vaccination remains one of the most effective tools in preventing the flu. Make sure your immunizations are current, including your annual flu shot, and encourage coworkers and patients to do the same. Vaccines not only protect you but also help reduce the spread of illness within your workplace and the broader community.
Boost Your Immune System
Your immune system is your strongest ally during flu season. Fuel your body with a nutritionally balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Stay hydrated by drinking about 2 liters of water daily and carrying a water bottle to sip throughout your shift. Prioritize healthy sleep habits, aiming for 7-9 hours per night to allow your body to recharge. Incorporate stress-reducing activities like deep breathing exercises, meditation, or yoga into your routine. Regular physical activity can also boost your immunity. Find a workout you enjoy to help you stay motivated.
Manage Your Workload Effectively
A well-organized workload can reduce stress and improve efficiency. Start by prioritizing patient care based on urgency and complexity, focusing on high-risk patients first. Bundle similar tasks together to save time and energy. For example, group medication rounds or paperwork sessions to streamline your day. Delegate non-critical tasks to coworkers when appropriate, allowing you to concentrate on providing the best possible care.
Address Stress and Fatigue
Prolonged stress and fatigue can weaken your immune system, leaving you more vulnerable to illness. Incorporate short self-care breaks into your day to recharge. Use these moments to practice deep breathing, stretch, or enjoy a brief moment of mindfulness. Make restful sleep a priority, even if it means adjusting your schedule. Create a calming bedtime routine to signal to your body that it’s time to rest.
Collaborate with Your Healthcare Team
Effective communication with your team is vital during flu season. Maintain open lines of communication with fellow nurses, physicians, and caregivers to ensure efficient workflows and minimize gaps in care. Share updates on patient conditions, supply needs, and any changes in protocol. A united team effort can make a significant difference in managing the demands of flu season.
If You’re Sick, Stay Home
As a nurse, it’s natural to want to push through illness, but it’s essential to prioritize your health and the safety of those around you. If you feel unwell, take the time to recover. Stay hydrated, treat aches and fever with over-the-counter medications, and rest as much as possible. Cover your mouth and nose when coughing or sneezing and run a humidifier to ease congestion. Remember to replace your toothbrush after recovering from an illness to avoid reinfection.
Flu Season Preparedness at Home
Don’t forget to prepare your household for flu season as well. Encourage family members to practice good hygiene and stay up to date on their vaccinations. Designate a sick room for anyone who becomes ill and establish a cleaning routine to keep the rest of your home germ-free. By creating a safe and clean environment at home, you’ll minimize the risk of spreading illness within your family.
Stay Positive
Flu season can be challenging, but maintaining a positive mindset can make a big difference. Focus on the small wins, like successfully preventing an illness or seeing a patient recover. Celebrate your hard work and dedication, knowing that your efforts are making a meaningful impact in the lives of your patients and community.
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.
Balancing work and personal life during the holidays can feel like a juggling act. That’s especially true for shift workers on the front line—EMTs, nurses, police officers, and firefighters. While others are wrapping gifts or planning holiday feasts, you’re often working long shifts, answering urgent calls, or preparing for the next day’s challenges. Even if you’re not a first responder, chances are the holidays are a stressful and hectic time with shopping, family gatherings, and a long to-do list.
But here’s the good news: with a little planning and focusing on what really matters, you can still soak up the festive spirit and make it all work.
Set Boundaries
Communicate your availability to family, friends, and colleagues in advance.
Be clear about work commitments and carve out protected time for personal activities.
If you’re feeling pressured from friends or family to do more—buy more gifts, cook more food, or attend every gathering—remember that it’s okay to say no.
Know your stressors and take steps to minimize or avoid them.
Embrace Teamwork and Flexibility
Coordinate with coworkers to swap shifts or share responsibilities, ensuring everyone gets some holiday time.
Be open to celebrating on alternate days if you’re scheduled to work on the holiday.
Don’t take on more than you can handle. Work with your team to prioritize what really needs to be done, and what can wait.
Be flexible. Things won’t always go the way you planned. Keep your attitude positive and adjust as needed.
Plan Micro-Moments of Joy
Integrate small holiday traditions into your daily routine, like sipping hot cocoa during a break or wearing festive socks.
Bring the holiday spirit to work by decorating your workspace or sharing treats with colleagues.
Notice the little moments of the season—the bustle of a holiday market, the scent of gingerbread cookies, the feeling of warmth and connection with those around you.
Enjoy a quiet moment among the holiday decorations after loved ones have gone to bed. Reflect on the true meaning of the season.
Simplify Holiday Expectations
Focus on meaningful, stress-free traditions rather than trying to do everything perfectly.
Delegate tasks like cooking or gift shopping to family members or opt for simpler solutions like potluck dinners.
Avoid over-scheduling yourself. Prioritize activities that truly matter to you and your loved ones, and don’t feel pressured to participate in every event.
Limit gift-giving. Instead of buying multiple gifts, consider giving a meaningful single gift, writing heartfelt cards, or even creating a holiday tradition of spending quality time together.
Celebrate Togetherness Around Your Schedule
Find opportunities to connect with loved ones, even briefly, such as a quick morning coffee or exchanging handwritten notes.
Invite family or friends to join you for breakfast or lunch if you’re working late shifts.
Participate in community events or host small gatherings around your schedule.
Use technology to stay connected, like video calls during downtime.
Ensure you’re eating well, staying hydrated, and getting enough sleep to maintain energy and focus.
Schedule time for activities that help you decompress, such as exercise, meditation, or a favorite hobby.
Leave work at work. Spend your off-duty time focusing on your needs.
Disconnect from social media and you’ll be surprised at how much time it adds to your day.
Schedule Everything
Write everything into your schedule so you’ll have a better idea of your commitments. Then cross off anything that doesn’t align with your values or bring you joy.
Give yourself the gift of time. Put personal downtime in your schedule and honor it as you would an appointment or commitment.
Add a holiday cushion of extra time between appointments so you’re not constantly rushing.
Not everything has to be scheduled during the holidays. Push some of your commitments beyond the holiday and into the new year. This is an easy way to extend the season while reducing your stress.
Reflect and Express Gratitude
Take time to acknowledge the importance of your work and the impact you have on others.
Keep a gratitude journal where you write down moments of thankfulness, big or small, to help cultivate a positive mindset throughout the season.
Share gratitude with coworkers and family to create a positive, uplifting environment.
Practice mindfulness to appreciate the moments you have with loved ones, no matter how brief.
As you navigate the hustle and bustle of the holiday season, remember to prioritize what matters most—your well-being, your loved ones, and the moments that bring you joy. From all of us at California Casualty, we wish you a stress-free, joyful holiday season filled with peace, gratitude, and unforgettable memories. Happy holidays!
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.
A first responder’s job can be stressful. The intense workloads, life-and-death decisions, and risk of personal harm, along with time away from family, can affect your emotional wellbeing. Prioritizing self-care is important to keep you feeling your best, ensuring you can continue to do what you love.
While you’re caring for others, your own self-care may not be top of mind. That’s why we’ve put together a list of things everyday heroes can do, both on the job and off.
1. Strive for work-life balance.
Set a pace that allows for breaks and time off. Limit yourself to shifts that are no longer than 12-hours. Schedule breaks during your shift and time for relaxation before or after. Practice time management. Set boundaries and learn to say no to more responsibilities if you are already maxed out.
2. Don’t work alone.
Working alone can cause added mental and physical strain. Being in it together has great mental benefits. Working as a team also opens opportunities for mentorship. Set up a buddy system so you can support one another and monitor each other’s stress and workload. Then remember to check in with each other. Your coworkers are the ones that truly understand the pressures of the job.
3. Exercise regularly.
Exercise has been shown to help you feel your best. It helps protect you both physically and mentally, boosting your immunity and improving your mood. That’s why it’s important to make stretching and movement a part of your day. Find the workout that you enjoy so that you’ll do it. The American Heart Association recommends at least 150 minutes (2.5 hours) of exercise a week.
4. Eat a healthy, balanced diet.
It may be tempting to snack on junk foods or to reach for wine or beer to relax after work. You’ll feel better if you choose healthy foods and limit alcohol. Prioritize regular meals to avoid vending machine snacks and fast food. Include a balance of lean protein, fresh fruits and vegetables, complex carbohydrates and healthy fats in your diet. Stay hydrated during your shift. Go for water rather than sugary drinks and caffeine.
5. Get enough sleep.
Sleep gives our bodies time to heal and repair. You need 6-8 hours of sleep each night. That doesn’t count lying in bed, waiting to fall asleep, or spending time scrolling on your phone. Create a consistent bedtime routine that includes shutting off electronics. A hot bath or shower can help to relax you before bed. If you’re sleeping during daytime hours due to night shift work, invest in blackout curtains to create the illusion of nighttime.
6. Practice mindfulness.
Mindfulness can help you detach from the trauma of a critical incident and focus on what needs to be done. Recognize that you are feeling stressed. Acknowledge your emotions. Release any judgment associated with them. Let go of the urge to control those feelings. Then return your focus to the present moment. Breathing and relaxation techniques also can help you to process a traumatic incident after it is done.
Pro Tip: Try a guided mediation on the way home from work. This will help you shift from fight-or-flight mode to a more relaxed state where you can interact with loved ones.
7. Laughter really is the best medicine.
Humor goes a long way to relieve tension and stress. It stimulates circulation, increases your intake of oxygen, and relaxes your muscles. It also improves your mood. Find occasions to laugh, whether it’s your favorite sitcom, a funny comic strip or video, or a humorous podcast. Keep a notebook with favorite jokes. If you share them at work, however, keep them PG. Know your audience. Remember that humor can unite a group, but it also can divide it.
8. Keep in touch.
Chances are that you’re working long hours away from home and family. Or you’re working an opposite shift from your spouse. Come up with ways that you can communicate with loved ones, and they with you. Perhaps it’s a nightly bedtime call from your child or a note in the morning left for a loved one. When family reaches out to you, keep their expectations realistic. You may not always be available.
9. Find a favorite hobby.
Hobbies provide an excellent outlet for channeling your emotions. Choose one that makes you feel fulfilled and happy. Being around animals, creating art, playing sports, camping, and reading are all hobbies that can take your mind away from work.
10. Practice gratitude and spread positivity.
We choose our attitudes. Make yours a positive one. There are many ways to be kind and foster positivity. Share a motivating experience with a colleague. Show your gratitude to an administrator or colleague. Create a gratitude wall where staff can post short notes of a job well done.
Watch for warning signs of burnout.
It’s easy to burnout with a high-stress job like yours. Know the warning signs:
Extreme exhaustion, feeling overwhelmed
Sadness, depression, irritability, isolation, or apathy
You don’t have to do this alone. There are supportive colleagues, friends and family members available to help. You only need to ask. You also may access resources through your employer for confidential counseling.
Helping others is a calling. Embrace the variety, the ups and downs, and know that you’re making a difference.
At California Casualty, we honor first responders with exclusive insurance benefits. We do more for the people who give more, and we thank you for your service.
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.
In the fast-paced world of first responders, every second counts. Effective time management isn’t just a skill – it’s a lifeline. We’ve put together the essential time management tips that will help you navigate multiple demands, changing priorities, and importantly, a life outside of work.
Tip #1: Plan ahead.
Look at your work schedule within the context of family and social commitments. Then create a master calendar that has everything on it at-a-glance.
Write down your work schedule, family time, “you” time, and social commitments. Plug them into your calendar. Pro Tip: If you’re using a computer, you can color code by work and non-work time.
The master calendar doesn’t need detail. It’s an overview for your reference.
Note any larger projects/events that you will need to address (work or otherwise), and schedule the tasks associated with those into your calendar. This helps you break down a large commitment into smaller bite-sized tasks. Add a deadline to each task.
Place this in a calendar that you see daily. This way you won’t overcommit or forget about meetings or tasks, and you can review and adjust as needed.
Tip #2: Set priorities.
Work can be quiet or chaotic for first responders. You’ll want to prepare, knowing that at any given moment, you might need to change course.
Set your work goals for the week. Some people use a spreadsheet with columns for tasks, person responsible, and status.
Organize each goal by priority: high or low. You can use color coding to provide a visual distinction.
Use this weekly list to create a daily checklist. Put high priorities first on that list.
Anticipate potential problems and prepare contingency plans. Schedules and commitments frequently change, so allow extra time for tasks.
Tip #3: Establish a routine.
You may not be able to control the emergencies, but you can determine how you will tackle the workload. Creating a regular routine can help.
Start your day in a way that will energize you mentally and physically. Give yourself enough time to eat and hydrate before a shift.
Tackle the top priority items first when you get to work.
Leave the lower priorities for when you have extra time. That way you won’t invest too much in noncritical tasks.
For the first week or so, keep a daily activity log. This will help you track what you’re doing. Then you can review and adjust your schedule as needed.
Tip #4: Minimize distractions at work.
It’s easy to get sidelined by distractions, from conversations in the office to emails, texts, and social media. Pay attention to the distractions that keep you from being productive, then take steps to minimize them.
Turn off email notifications or sounds from your computer and phone.
Set a time each day where you will check messages for a specified amount of time only. You may want to do it every hour on the hour for a 5-minute period, or if communications are less critical, then at the start, middle, and end of your shift.
Close your door to minimize conversations, or let colleagues know that you’re unavailable for a certain time.
Stay off the Internet so you’re not tempted to surf the web. Designate web surfing time at home.
Tip #5: Avoid multi-tasking.
It may seem as if you’re doing much more by multi-tasking, but splitting your attention between tasks is less productive. You’ll have better outcomes and feel less drained if you tackle one task at a time.
Try the 20-minute rule. Set a timer. Tackle a task for 20 minutes. As the timer sounds, decide if you will continue for another 20 minutes or put the task down for later.
Remove everything from your desk or screen except the work you are doing. This will help you to focus on one task.
Don’t start on anything else until you have finished the task at hand.
If you do want to switch gears, put away the first project and bring out the new one.
Tip #6: Remove things from your to-do list.
You don’t have to do everything even though some days it may feel like that. Remember that you are part of a team working toward the same goal, and similarly part of a family unit or friend group.
Don’t invest time in tasks that have no long-term effects. These are naturally low priority.
Focus your energy on tasks that you alone can accomplish and ask a team member to complete the others.
Say no to tasks that you don’t have time for, especially last-minute requests that are low priority.
If you can’t say no, don’t say yes immediately. Ask if you can let them know. That way you can better evaluate the commitment.
Tip #7: Be flexible.
Priorities change, things happen, and the best laid plans may have to be adjusted. Be ready, and flexible enough to make those changes.
Schedule 50% of your day, allowing time for emergencies. If there are no emergencies, then you will get more done.
Plan for high-priority tasks first and leave lower priority tasks for the remainder of your shift.
Be mindful when you are going off track. Adjust priorities accordingly.
If you’re interrupted and can’t seem to re-engage with work, tackle a lower priority task.
Tip #8: Get enough sleep.
You need to be well-rested to be the most productive. We know it may be hard to get enough sleep when working 12-hour shifts or double shifts.
Set your thermostat to about 65 degrees for optimum sleeping temperature.
Create a bedtime routine that does not include devices or television. Sometimes a warm shower or bath can help just prior to bed.
Use a white noise machine or wear ear plugs to soften distracting noise.
Use blackout shades or curtains and/or wear an eye mask.
Try to go to bed at the same time every day even on your off days.
Tip #9: Leave work at work.
Separating work and home are essential for you to feel rested and recharged. If you’re able to manage your time effectively at work, you should be able to leave it there.
Use your commute to decompress from work.
Create an after-work ritual, whether it’s listening to music, watching a favorite show, changing into PJs, that signals you are done working.
Resist the temptation to bring work home or to check emails on your days off. Know that your colleagues can handle anything that is needed.
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.
