Working Well



Welcome to your course. 

Please watch* the video below. You can press PLAY or use the arrows to advance FORWARD and BACK in the video. 

*I recommend using headphones.



Do you enjoy the work you do?
What affects your productivity during the day? *
Check all that apply
Which of the following symptoms do you experience daily or weekly? *
Check all that apply

You have completed the Introduction! You are now ready to begin your modules. Remember to complete each section and check in with your buddy or me for help if you get stuck. 



Remember to complete your Healthy Living Daily Checklist each day. 

Working Well



Our first session explores balance. Balance is key to a healthy life. Many people seek balance but lack the awareness, skills and the practice to achieve it. 

In this session, you will:

  • learn about the Circle of Life
  • chart your Circle of Life and assess it
  • discover the theory of Primary Food

Please watch* the video below and complete the activities that follow.

*I recommend using headphones.


You can use the ZOOM function on your mouse to zoom in and see the presentation as it plays. 



Questions to consider:

What do you see when you complete your Circle of Life?

Which areas need more of your time and attention? 


Upload your Circle of Life below:


Primary foods are the things in our lives that don't come on a plate. Look at the different sections of the red circle. These aspects of life come into and out of balance, depending on our focus, as we learned from the Circle of Life activity. The more they are not aligned with our true needs, the more we feel out of balance. The more these sections "feed us", the less we reach for other sources of nourishment in the form of cravings and habits. 

As our Primary Food aligns with what we want and need, it impacts the food we eat. And vice-vesa.


Review the Primary Food diagram.

Which area(s) aren't feeding you right now?

Which area would you most want to focus on now and WHY? 


Why bother with goals? Well, I can understand that. I was once very goal-averse. I hated goals. Now I see that goals help me make my dreams come true, so I love setting goals. I think the key to being excited about goals is setting ones that make you feel inspired and happy. 

Good goals are:

  • specific
  • measurable
  • timely
  • fun
  • practical
  • beneficial
  • challenging in good ways

Start with setting a few goals and see how you do. They can be simple like drinking more water, calling a friend or updating your resume. 

Download this goals sheet to get started and help you focus:


Remember to complete your Healthy Living Daily Checklist each day 

Working Well



Our second session covers the basics of good nutrition.

In this session, you will:

  • learn more about "healthy" foods and good nutrition
  • learn about the most missing food in modern American diets: GREENS
  • explore your current relationship to dairy and protein
  • learn more about sugar, how addictive it can be and how it is made


Please watch* the video below and complete the activities that follow.

*I recommend using headphones.



Greens are the most nutrient-dense food and they are also the most missing ingredient in the modern American diet. Be careful not to confuse dark leafy greens with any green-colored vegetable like green beans. They are not the same thing.

Download the worksheet below and read it carefully.


Questions to consider:

How many of your meals currently include dark leafy greens? 

Can you try to get greens in once or twice a day for the next week?


To get more green in your day, try adding salad to whatever you're eating, toss chopped greens into soups and stews or chili. You can also start making green smoothies!

Here's a quick smoothie recipe:



1/2 cup fruit juice (100% juice)

1 frozen banana

4 frozen strawberries

1 cup kale or spinach (or both!)

1/2 cup cold water

Blend all the ingredients together until smooth. Serve in a tall glass.







Do you consume dairy? Have you ever thought about why you do? 

Does it really work for your body? 

Download this information sheet and read more about dairy. 

PROTEIN is extremely important for good health, but most Americans consume too much of it--and not from good sources. 

Some quick tips about protein:

  1. Try to start your morning with protein, either yogurt or eggs. What do you notice about your energy?
  2. Protein should occupy about a one-third of your meal, the other two-thirds should be whole grains and vegetables.
  3. More protein can make you feel lethargic or gain weight. Prioritize FIBER as much as protein in your diet. Aim for 30+ grams of fiber a day!

Are you a vegetarian who consumes fake meat? What will you choose instead?

If you are not vegetarian, where can you find grass-fed meat near you? Do a Google Search and find out.


Sugar is tasty, and it's also a highly addictive substance. Becoming more mindful of your sugar consumption can help you cut back if you choose--but start by knowing more about how sugar is made!


Watch the video by clicking on it:

Remember to complete your Healthy Living Daily Checklist each day 

Working Well



Our third session explores the importance of preparation when it comes to eating. Being healthy requires intentional habits around meal preparation, including shopping and planning and even eating on-the-go. 

A prepared person is a healthier person! 

In this session, you will:

  • discover the importance of homecooking
  • learn smart shopping tips and tools
  • prepare for how to eat healthy on-the-go

Please watch* the video below and complete the activities that follow.

*I recommend using headphones.



Questions to consider:

What percentage of your food is home cooked? 

How many meals a day (each day) are of food you have prepared compared to take-out or restaurants?


As shared in the video, shopping the perimeter helps to prioritize spending and saves money.

The more real food you buy, the better nutrition you consume and your money is well-spent!


Directions: find your nearest neighborhood health food store or local Whole Foods Market grocery store. Write the following questions down to remember and submit your responses in the FORM below. 

1) what kind of music is playing in the stores?

2) how did the quality of the produce appear to you?

3) what did you observe about the employees?

4) find two things that aren't available in conventional grocery stores

5) when you inspect closely to compare, are the prices REALLY that different from conventional grocery stores?

pricing comparison suggestions: boxed cereal, apples, milk, rice



Did the quality of produce appear better than conventional grocery stores?
Did the quality of produce appear better than conventional grocery stores?


Whether you're traveling or just having a busy day running around doing errands or working, making healthy choices on the go is easier than you think. Choosing healthier options in restaurants becomes easier over time when you're thinking ahead or by using some simple tools.

  • choose the best restaurant on the block, with the healthiest ingredients

  • choose the item on the menu with the most greens and/or vegetables

  • add a salad to anything you order

  • choose water as your beverage (over soda or juice)



When traveling or on your feet, try to pack fruit, chopped raw veggies and even homemade trail mix. You will be less tempted to buy unhealthy snacks that are all around you and save money, too!



Go to a natural food store or Whole Foods and buy a variety of nuts, seeds, dried fruit and other things like chocolate chips!

Watch your portions because these foods ARE high in calories, but the good kind. Aim for 1/2-1 cup a day--remember, it's a snack not a meal :)

Give these a try. What else would YOU add?

  • almonds, cashews, pecans, walnuts (roasted or raw WITHOUT salt)
  • pumpkin seeds (roasted or raw)
  • dried cranberries or cherries
  • raisins or currants
  • sunflower seeds
  • hemp seeds
  • dark chocolate chips

Remember to complete your Healthy Living Daily Checklist each day 

Working Well



Our fourth session covers a few additional topics you want to know about or practice for good health.

In this session, you will:

  • understand the importance of drinking enough water
  • figure out what exercise you like best
  • learn the importance of chewing your food well
  • discover how sleep and meditation/prayer help reduce stress
  • consider your current relationship to alcohol, drugs (including caffeine) and smoking
  • think carefully about your finances

Please watch* the video below and complete the activities that follow.

*I recommend using headphones.



Water is essential for good health yet so many people barely remember to drink 6 ounces a day.

There is no magic formula for how much water you should drink, but you can start with 8 ounces, 8 times a day = 64 ounces. You can check your urine to see what color it is. If it's dark yellow, you are under hydrated. If it is clear, it is possible you have consumed too much water.

Water is important because:

  • it improves the quality and texture of your skin
  • it flushes toxins from your body
  • it lubricates your joints and tissues (muscles, tendons, etc.)
  • it regulates your body temperature


What is your daily intake of H2O? How many ounces do you consume?


Try this:

lace a VERY LARGE glass or cup (16+ oz) of water beside your bed each night. In the morning, drink the whole thing before your feet hit the floor. You're already off to a good start!


Exercise keeps your body healthy, strong, flexible and also helps boost your immune system.

Many people drag themselves to the gym when they resent being there the whole time. There are some studies that show the negative side effects of people exercising when they don't want to.

Choose an exercise style that works for you and is FUN!

You can choose from:

  • climbing stairs
  • running or jogging
  • walking
  • pilates
  • yoga
  • biking
  • basketball
  • lifting weights
  • dance classes
  • softball
  • tennis


Questions to consider:

What is your favorite type of exercise and why?

If you're not currently exercising, how can you make more time in your schedule to do that?


While many people think about WHAT they are eating, rarely do they think about HOW they are eating--more specifically, how fast or how slow they are eating. Chewing our food well is very important.

Download the worksheet below and read it carefully.


Chewing your food well is really important for two reasons, according to the worksheet. What are those reasons?


Many people prioritize work and food but skimp on sleep.

Sleep is the most effective and cheapest medicine available!

Getting sufficient rest is important to keep our immune systems robust and also help our bodies heal. Many important restoration functions happen while we are in deep sleep. Sometimes, it can be challenging to get what we need if we have children or other pressing issues that interrupt our sleep. When we are able, it's important for us to make good sleep a priority.

Each person needs different things, but it is recommended to get eight solid hours of sleep. Some people thrive on less, but you want to consider how much you DO get and if it's really working for you and your health.

How many hours of sleep do you average each night?

What is one simple thing you can do to change that?


Meditation is an extremely effective way to reduce stress and find more balance amidst a hectic schedule. More and more evidence is coming out from scientific research proving the physiological and emotional benefits of meditation.

If meditation isn't your thing, are you a fan of prayer? Sometimes people pray and meditate even if they aren't religious.

What do you think or how do you feel about either one?


Have you been interested in learning how to meditate but need some guidance to practice?

Pema Chodron is a Tibetan Buddhist nun. In this track, she guides you through a simple listening meditation practice. You can do this at your desk or at home later. You don't need to be in a quiet room or space, you just need to feel comfortable sitting with your eyes closed or slightly open.


No judgment here. It's a judgment-free zone. I believe you can practice all things in moderation--in fact it's essential to find balance in life. 

It is also important to think critically about your habits, especially how they impact your financial and physical health. So:

  • how many times a week do you drink, smoke and use drugs?
  • how much money are your habits costing you per month?
  • what is the daily impact on your life (headaches, aches, skin issues, poor memory, etc.)?

Consider that caffeine and sugar incredibly powerful drugs. Now, how would you answer the questions above?


Financial health is as important as physical, mental and emotional health.  It's difficult to feel healthy and strong without the money you need to take care of yourself. Everyones' needs are different and only you can say for sure what you need versus what you want to be happy. Consider that your choices on a daily basis impact your long-term security. A latte a day adds up over time--you could take a REAL much-needed vacation with that money!

Remember that constantly obsessing about money isn't balance, either. If it factors into every decision about every purchase you make or you hear yourself talk about it more than once a day, you might want to dial it back a bit. Your relationship with money says a lot about your priorities.  Being frugal is great! but not if it's all you're thinking about 24/7 and stressing about it constantly. 

The two extremes of not having enough and not feeling like you have enough (even when you do) keep us stressed. Consider these questions below.

1) Are you financially stable? Do you have a savings account of any kind? Do you live paycheck to paycheck?

2) What could you do to shift that, one small thing?

3) Are you constantly obsessing about money? How can you chill out about it a little? What can you do to feel more secure in your life to worry about money less?

You have completed MODULE 1!


Working Well: Workplace Wellness Initiative



Our first session of this module explores your identity: who you are and what makes you, you.

The reason it matters, is based on that concept I spoke about in the introduction. Remember Bronfenbrenner's Ecological Model? It said that you're impacted by your environment, but you also get to IMPACT your environment. The better you know yourself inside-and-out, the more intentional impact you can have.

In this session, you will:

  • learn what an identity map is
  • practice how to fill one out
  • explore independent vs interdependent ways of being

Please watch* the video below and complete the activities that follow.

*I recommend using headphones.



You were given some basic instructions to create an identity map in the video. Now, you will make one!

ASSIGNMENT: Create an identity map using pen and paper, colored pencils, paint. You can also use the computer if that is your preferred "medium".  

Consider which identities you want to list/name:

  • relationships
  • gender identity and expression
  • age
  • abilities
  • habits
  • interests
  • skills
  • hobbies
  • physical characteristics (race, hair color, eye shape, height, etc.)

Upload your IDENTITY MAP below:


Are you an orange fish or the blue one?

Are you an orange fish or the blue one?

Describe what you see in the picture above: 



Some people identify the blue fish as strong and independent and some people see it as a lonely loser. Or something completely different! What did you think of the picture?

Consider which fish you are more like: are you more interdependent or independent? 

Answer the questions below:

1) Which best describes your personality and/or working style? 

2) What are the pros and cons to being an orange fish (interdependent) vs a blue one (independent)?

3) What is it like to be some of both? What is the impact for you and for others?

A mature person is one who does not think only in absolutes, who is able to be objective even when deeply stirred emotionally, who has learned that there is both good and bad in all people and all things, and who walks humbly and deals charitably with the circumstances of life, knowing that in this world no one is all knowing and therefore all of us need both love and charity.
— Eleanor Roosevelt, diplomat and writer, (1884-1962)

Remember to complete your Healthy Living Daily Checklist each day.

Working Well: Workplace Wellness Initiative



Our second session of this module is all about TESTS! 

Many people don't like tests but the ones you'll be taking are the fun kind. Each test (measurement tool) will measure different aspects of your personality in different ways. 

Record the results of each test somewhere for you to keep and refer back to from time to time. You don't have to submit any answers to me, but you can share results with someone in your life and talk about it. This session is for you to become more aware of your complexity as a person, which may open up new avenues in your personal and professional life.

In this session, you will complete:

  • the 16 Personalities/Myer's-Briggs
  • the Kinsey Scale
  • the Archetype test
  • the Enneagram test
  • the Big 5 test
  • the Beliefnet test

Please listen* to the audio introduction below and complete the activities that follow.

*I recommend using headphones.


It's TEST TIME! :)



This test is based on the work of Carl Jung, as interpreted by Katharine Cook Briggs and her daughter, Isabel Briggs Myers. According to the 16 personalities website:

Katherine and Isabel developed a convenient way to describe the order of each person’s Jungian preferences – this is how the four-letter acronyms were born. There were four possible pairs of personality traits:

  • Introversion (I) or Extraversion (E)
  • Intuition (N) or Sensing (S)
  • Thinking (T) or Feeling (F)
  • Judging (J) or Perceiving (P)


Click the picture to begin the 16 Personalities/Myers-Briggs test.



The Kinsey Institute at Indiana University works towards advancing sexual health and knowledge worldwide. For over 60 years, the institute has been a trusted source for investigating and informing the world about critical issues in sex, gender and reproduction.

Click the picture below to read more.

Questions to consider:

What did you learn about the Kinsey scale? Did you rate yourself and your sexuality?



The archetype test is based on the work of Carl Jung. Here's more from the Archetype test site:

Simply put, an archetype is a pattern of behaviors that, once discovered, helps you better understand yourself and others. Archetypes are the "blueprints of your soul".

Click on the picture below to take the Archetype test.



The enneagram test is another personality test and a bit more complicated than the others. Read this before or after taking the free sample test below.

Click the picture below to take the Enneagram test. 


Questions to consider:

What Enneagram type are you?

What else did you learn or find interesting about this personality test?



There are almost 20,000 adjectives in the English language to describe us and our varied personalities. Researchers have found those words can be lumped into five major categories, known as the Big Five:

  1. openness
  2. conscientiousness
  3. extraversion
  4. agreeableness
  5. neuroticism


How do you rate on the Big Five? Take this test below to find out!

Read the statements below. The way this test is arranged is a little complicated. 

Select a number from 1-7 to indicate the extent to which you agree or disagree with that statement.

Rate each pair of traits and how the apply to you, even if one applies more strongly than the other. The score you receive shows where you fall within that category, ranging from low to high on a scale of 1 to 7. When you click SUBMIT, the results will come to me and I will forward it to you. 

The scale ranges from:

  • agree strongly
  • agree moderately
  • agree a little
  • neither agree or disagree
  • disagree a little
  • disagree moderately
  • disagree strongly


NOTE: the scale changes with each statement. Read and select carefully.



Extraversion: Add 1+ 6 and divide by 2.

Agreeableness: Add 2+7 and divide by 2.

Conscientiousness: Add 3+8 and divide by 2.

Emotional stability (low neuroticism): Add 4+9 and divide by 2.

Openness: Add 5+10 and divide by 2.


from National Geographic Magazine, Your Personality Explained



6) THE BELIEFNET QUIZ (spirituality/religion)

Many people confuse spirituality and religion as one thing. In some cases, they are. A person may find great meaning and connection as a member of one of the major world religions. But spirituality is distinct from religion in that it can be attained or achieved in virtually any possible way--a walk in nature, coffee and conversation with a friend, meditation, rituals, etc.

This website is one of many that provides a fun test or quiz to help you become more clear about your faith, religious and/or spiritual preferences. Give it a try!

Click on the picture below to take the test.

Questions to consider:

How do you define spirituality?

What does it mean to you?



Remember to complete your Healthy Living Daily Checklist each day.

Working Well: Workplace Wellness Initiative



As human beings, we are made up of many identities. We are three-dimensional beings, with many different skills. interests, hobbies, habits and visible and invisible identities.

In this session, you will explore:

  • the shared humanity that makes us all like glass
  • the benefits of "going organic"
  • overview of intersecting identities
  • white privilege
  • factory-farming


Sometimes people in our lives can be quarrelsome, annoying, dishonest or some other trait and it can lead us to become frustrated. At times like this, it may be helpful to remember the humanity that binds us all. People are doing their respective best with the tools they have available. 


Read this poem, as a silent reflection for yourself.


"We Are Like Glass"*

Glass is a reminder of the strength and fragility
that exists in every on of us.

Like glass, we are beautiful and luminous.
Like glass, we are fragile and shatter without care.
Like glass, we are also strong and powerful.
Like glass, we are reflections of our past.
Like the sands of glass, we can come together,
help each other, and accomplish amazing things.
Take care of the beauty and strength within yourself
and within everyone around you.

*This poem is widely credited to the National Liberty Museum in Philadelphia.



Today, the media, news and culture is filled with this word: "ORGANIC".

Do you "go organic"? If not, have you considered why you might want to?

ORGANIC: a term to describe produce or other food has been planted, harvested and produced without the use of harmful chemicals like pesticides (to kill bugs) or herbicides (to kill invading plants or weeds). 

Since this session is about intersectionality, consider how going organic might not only be good for you, but good for others.

Organic is good for everyone because:

  1. the harmful chemicals get into the food as well as the dirt and groundwater below the surface. The chemicals also wash into the rivers, lakes and oceans that create more massive pollution that affects all animals.
  2. buying produce or food from local famers puts money back into the pockets of people you know who live in your neighborhood instead of the owners or stakeholders of massive corporations.

Some people think buying organic produce or other foods is too expensive. This can be true, because of the way our culture makes organic food more available to some people. Sometimes it just takes a rearrangements of priorities to free up some money we need.

Take a good look at your expenses for the past two weeks. Examine every purchase and every bill. Some are necessary, some are choices. Select five things you purchased this week that were not necessary, for example a tattoo or coffee at a local cafe or video games. Consider that extra money could have been the extra money you needed to buy organic produce. 



As human beings, we are made up of multiple facets or identities. Depending on the identities we claim or possess, we experience widely varied experiences in society. The writer and poet, Audre Lorde, wrote about this in an academic essay entitled, "Age, Race, Class and Sex: Women Redefining Difference" in 1984. She describes the traits most revered in modern American society:

  • white/Caucasian
  • male
  • straight/heterosexual
  • young
  • thin/fit
  • middle-class
  • educated
  • able-bodied

The extent to which ANY PERSON does not fit or match those traits listed above determines the experience that person will have in our society. Some people have more of those traits than others, some have none at all---consider what life is like for those people.

Identity five people you know and consider which of the above traits they possess. It may not be obvious to you so it may help to open conversation with people you know. Discuss this list with those people, ask them which traits they feel they possess and which they do not.

Do not make judgments on their opinions or what they say, merely ask questions and show your appreciation for their honesty.



Peggy McIntosh was a Women's Studies scholar at Wellesley College. Here's more about Peggy from an article by Joshua Rothman* in the New Yorker on 5/12/14:

In 1988, McIntosh wrote a paper called “White Privilege and Male Privilege: A Personal Account of Coming to See Correspondences Through Work in Women’s Studies,” which contained forty-six examples of white privilege. (No. 21: “I am never asked to speak for all the people of my racial group.” No. 24: “I can be pretty sure that if I ask to talk to the ‘person in charge,’ I will be facing a person of my race.”)

Click here to read Joshua's article which includes a wonderful interview with Peggy, herself.


Why did I include this in my course? Because there's something for everyone to learn by looking at how race is constructed in our country. It doesn't need to be something to feel guilty or badly about, but it takes a mature person to see the impact of power based on how we are perceived. Race is ONE way that happens in our country. It also happen with ability level, gender identity, socioeconomic class, etc. The extent to which we know ourselves determines what we can create for ourselves by overcoming perceived (or real) limitations. 


   Peggy McIntosh,  image courtesy  of the New Yorker


Peggy McIntosh, image courtesy of the New Yorker



As we explored in the nutrition module, everyone doesn't need to be a vegetarian or vegan. Meat works best for some people. What is important to realize, however, is that all meat is not made or produced the same way. There are important truths about the modern factory-farming culture that produces a large amount of the meat we consume.

What happens to those animals affects them, you AND the environment.

You can find many books and articles about this topic, but I rather enjoy this video, created by Free Range Studios.

Read more here:

"In early 2003, Free Range Studios awarded a grant to GRACE's Sustainable Table® program to create an animated movie. The studio was impressed that Sustainable Table not only educated viewers about factory farming but also offered simple solutions to support sustainable food and agriculture. They created The Meatrix, spoofing The Matrix movie while educating viewers about the problems with factory farming."

Click here to learn about the film.


Click the video below to watch the MEATRIX:



You have completed MODULE 2!


Working Well: Workplace Wellness Initiative



Being a good listener is a rare thing. Many people struggle with how to listen effectively to get information and respond compassionately to and with other people.

In this session, we will explore:

  • the Johari window
  • effective and ineffective styles of listening
  • a listening meditation practice


Communication is a two-way street. Many people think it's just an easy and even give-and-take between two people but it's a bit more complicated than that, as I'm sure you've experienced yourself.

Communication gets confusing sometimes because people exchange in dialogue with many different filters, starting with the ways in which they know and view themselves compared to how others view them.

In the 1950s, two psychologists named Joseph Luft and Harry Ingham created a graphic to describe this process. They called it the Johari Window, a combination of their two names.


The BLUE square is what people know about themselves and is obvious to other people: for example, someone who has a great sense of humor and makes a career as a comedian.

The PEACH square is what people don't know about themselves but is obvious to others: for example, someone who dominates conversations but just thinks he/she knows more than everyone else in the room, meanwhile people feel silenced every time this person is present.

The GREEN square is what people know about themselves but is not obvious to others: for example, someone who is gay but does not tell coworkers.

The BROWN square is what people don't know about themselves and is not obvious to others: for example, someone is gay but unconsciously suppresses or dismisses his/her inclinations or thoughts and is married to a member of the opposite sex/gender so people assume the person is heterosexual.


Complete the boxes above on a piece of paper to see your window and learn more about yourself. 

NOTE: You will need to ask for help from someone to complete the PEACH square and you won't be able to fill in the BROWN square (since it's unknown to you and everyone else).


Before we learn more about listening and what traits make for a good or not-good listener, try listing some traits that YOU think fit into these categories. Consider relationships in your personal and professional life. 

Use this picture and create your own lists:

Questions to consider:

1) What criteria did you use to define GOOD vs NOT-GOOD listening? 

2) What experiences came to mind when you thought about this activity?


Listening can be a new skill for many people. We think we are listening, but sometimes we are not. 

Let's practice by listening to the meditation track below. It's a recording of the Tibetan Buddhist nun, Pema Chodron. You listened to this in an earlier module, but practice makes for better listening. :)


Questions to consider:

1) What did you notice during the listening meditation?

2) Was it difficult for you to listen?

3) What did you hear?


Working Well: Workplace Wellness Initiative




In this session, we will explore:

  • five listening styles/types
  • effective and ineffective listening habits
  • the importance of listening in leadership positions
  • practicing effective and ineffective listening habits though a role-playing activity


In their book, Listening Styles (1995), Kraft and Kraft identified five uses of listening:

  1. Listening to bond
  2. Listening to appreciate
  3. Listening to learn
  4. Listening to decide
  5. Listening to enable

People often have the best intentions when they listen, but often aren't effective in the style they use. They may be using the wrong style according to the situation or individual. Pausing to listen and assess the best style needed at the moment makes for very effective listening.

Download this document outlining effective and ineffective listening habits.

Go through your day and pay close attention to the different people with whom you communicate. Take note, after the conversation, which listening style or type they seemed to be using when you spoke. You can also listen to other peoples' conversations and take notes on those, too.


Listening is very important, especially if you're in a leadership position.

It's said that Steve Jobs, the creator and founder of the APPLE company, wasn't the best listener for those with whom he worked. Perhaps it's true, perhaps it isn't, but we all know or have had someone in our lives who hasn't been the most effective listener.

Watch this video below and notice the interaction between Jobs and his colleague:



This role-playing exercise can be used between two people or a group. Practice it with other teams in your workplace or a friend. Choose one listening technique or style (both effective and ineffective) and practice acting those out with people. Notice how people respond when you use each method. Pay attention to their facial expressions and body language to assess how you're being perceived as a listener and speaker.

Using the LISTENING HABITS worksheet above, practice role playing effective and ineffective listening habits in different real-life scenarios. Switch places and take turns being the speaker and listener. 

Working Well: Workplace Wellness Initiative




In this session, we will explore:

  • three facets of communication
  • the NVC (non-violent communication) Model of Communication
  • the Judge Your Neighbor tool 


Communication happens between individuals and often has three facets:

  • the resistance
  • the power
  • the surrender

The resistance refers to the tendency of individuals in conversation to resist the information being expressed, whether it's a compliment or constructive criticism. Resistance can happen on one or both sides of a conversation.

The power refers to the dynamic inherent in an exchange between individuals, whether it's two people or within a group. One or more people will always have more power than others, and it is an implicit component of whatever is being expressed.

The surrender is a process by which neither person, or just one person, has no emotional attachment or reaction/response to what is being expressed by the other. The communication occurs and there is no resistance or power dynamic. 


Nonviolent Communication (NVC) Model, developed by Marshall B. Rosenberg, PhD., is based on the principles of nonviolence--the natural state of compassion when no violence is present in the heart. Click here to read more.

Both sides of the NVC model utilize empathetic listening and honest expression by using the four steps of the model: observations, feelings, needs and requests.

Listen to the track below.

Practice using NVC with your buddy or someone in your life. You can make up a scenario or use one from your life.

Enter in what you want to say below (I'll receive this form and send it back to you):


Daily interactions with people in our personal or professional lives can range from invigorating to profoundly frustrating. 

When we find ourselves pointing fingers and placing blame, it usually causes stress for us AND the other person. This is distinct from instances involving compromised integrity, when we don't follow through on what we say we will do. While everyone messes up from time to time, we can honor our integrity but being responsible for not following through. Most people don't do this, but when they do it makes a real difference.

On the occasion when someone we know or work with is testing our last nerve, it is often helpful to keep perspective and even find similarities in our own imperfections. 

The Work by Byron Katie provides an excellent resource for discerning how much of our frustration is truly because of someone else or because of our own expectations or ways of being.

Download the Judge Your Neighbor worksheet, fill it out, take a picture and UPLOAD that picture when you're finished.


You have completed MODULE 3!

Module 4 will be available in one week. You will be notified via email.

Working Well




In this session, we will explore:

  • the context of mastery of wellness and leadership
  • The Four Agreements
  • the intersection of Knowledge, Skill and Desire


To strive toward wellness and leadership, we must consider the context we're talking about. 

Wellness is not a constant state, it requires fine-tuning, vigilance and practice of the basics of good nutrition and work/life balance as we've explored in previous modules. Wellness is the absence of illness, in mind, body and spirit and something important to remember is that wellness is achieved through setbacks as well as progress. 

Leadership includes expertise as well as humility. It includes knowing and not knowing. It involves being a teacher as well as a student.

The context of wellness and leadership requires us to see ourselves, and others, as constant works in progress.


The Four Agreements is a book written by Don Miguel Ruiz.

This book, like many others of its kind, explores the intersection of personal existence and interpersonal dynamics. It provides tools for mastering personal empowerment and choice amidst the daily frustrations and stressors of life, specifically when interacting with other people.

The Four Agreements are:

  1. Be impeccable with your word. Speak with integrity. Say only what you mean. Avoid using the word (including internal thoughts and external expression) to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

  2. Don't take anything personally. Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.

  3. Don't make assumptions. Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.

  4. Always do your best. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstances, simply do your best, and you will avoid self-judgment, self-abuse and regret.

Consider the Four Agreements in your personal and professional exchanges this week.

Questions to consider:

) Which of the Four Agreements spoke to you the most?

2) Think about an experience in your life, in the past week or maybe the past few years, where using the Four Agreements would have made a real difference. Share that story or realization with someone you trust.

image courtesy of  this site .

image courtesy of this site.

3) EFFECTIVE HABITS by Steven Covey

When we begin to transform who we are to achieve impeccable wellness and leadership, we begin by replacing our habits with new and more effective ones.

Internalizing these new habits begins with understanding the context of WHY and HOW we are doing so.

Steven Covey* said habits happened at the intersection of knowledge, skill and desire.

In order to make something a new habit, we have to have an understanding of what to do and why we are doing that. We combine that with how to do it as well as the desire, or wanting to do it. Without this combination, forming new habits can be a challenge. Strong internal motivation combined with external support is the ideal formula to personal transformation.


*The Seven Habits of Highly Effective People: Powerful Lessons in Personal Change, 1989.


Consider a change you want to make. It can be with your nutrition, lifestyle habits or some other area of your life.

Questions to consider:

1) What do you KNOW to do?

2) What SKILLS do you possess?

3) Why do you WANT to do this?


We are what we repeatedly do. Excellence, then, is not an act, but a habit.
— Aristotle

Working Well



Now that you have learned many new skills and tools to be more effective and efficient in your personal and professional roles and relationships, we will focus on how to practice to get even better

In this session, we will explore:

  • the importance of established systems
  • accountability partners
  • the upward spiral of progress


We set goals for improving our nutrition, lifestyle habits and other areas of our lives, including our interpersonal interactions.

We have great ideas, good focus and then---LIFE gets in the way.

Finding and maintaining balance in life requires practicing the skills we've discussed in this program thus far.

Practice reinforces our skills and strengths and helps us change our neural pathways and "muscle memory" to make lasting and sustainable changes.

Some important questions to consider when creating your systems:

  • what systems will support your personality and working styles?
  • what systems will challenge you in meaningful and effective ways?
  • what is realistic, given the current demands of your life?
  • what are your top 3 priorities? i.e. nutrition, family, sleep, etc.
  • who do you have to help you?

Here are some suggestions that other people find helpful to create systems:

  1. Organizing meetings around established meal times, and not vice versa
  2. Using a planner or notebook to write down ideas or follow-up items
  3. Adding all meetings or notes to an online calendar that syncs across computer, phone, etc.
  4. Designating "off hours" when you are completely unavailable for business-related issues
  5. Shopping and meal-planning and cooking on Sundays, to prepare for the week ahead


Questions to consider:

1) Which of these suggestions did you find most helpful?

2) What system do you use now and how is it working for you?



As human beings, our internal motivation may vary greatly from person to person. We often need a little external motivation to help us actualize the goals we've set for ourselves.

For the purpose of this program, to help you be as successful as possible, you had an established BUDDY who helped you stay on track with your goals each week. 

Upon completion of this program, who in your life can be an accountability partner for you? 

Some examples of accountability partners include: 

  • therapist or counselor
  • co-worker or colleague
  • friend
  • domestic partner

Take a minute to consider who you have in your life as accountability partners. The more resources you have available to you, the more likely you are to stay on track with personal wellness and professional goals.

Complete the form below.

Who is on YOUR team?
(check all that apply)


Some experts describe progress, either individually or collectively, as an upward spiral. The spiral of action, change or learning continues up, coming back around to a reference point, but never exactly back to where it began. 

The spiral demonstrates our potential to improve despite needing to repeat behaviors and patterns and habits until they become second-nature.

Consider your progress in these terms. If you find yourself feeing frustrated that you are "right back where you began", consider it is only half-true. While you may be repeating a pattern or habit that has been ineffective for you, you aren't doing it exactly the same way as you did before. You have made adjustments or changes relative to the conditions of your life.

You are a work in progress.


Reflect on something that feels like a spiral in your life right now. What are you experiencing that is teaching you something? What progress have you made in this area? What can you apply to make even more progress?


Working Well




In this session, we will explore:

  • the role self-care plays in sustaining progress
  • lifestyle suggestions 
  • self-care suggestion survey



Self-care is our anchor.

Amidst the swirling chaos of life, caring for our bodies, minds and spirits is ONE thing we have complete and total control over.

Even when our schedules are overwhelming, we have the ability to press PAUSE and breathe deeply. We have the ability to think intentionally about our next month. We have the ability to create time and space to tend to ourselves.

Self-care is the reference point for everything else in our lives. It is the hinge that holds us to our highest selves.


Practicing lifestyle habits that are different from what we currently do is a way to interrupt the flow when things feel stressful or overwhelming. When we practice habits that are designing to bring more balance and health into our lives, we feel relief and find more energy to keep up with the demands of our lives.

The macrobiotic diet from Japan includes nutrition choices that may be unrealistic for you, but it also includes habits for one's entire life. 

Download the Lifestyle Suggestions sheet and review it carefully. Consider what habits you can incorporate into your own life right now.


Either reflecting on the lifestyle suggestions sheet or considering the list below, which of the following have you practiced lately? 

Complete the form below.

Self-Care Suggestion Survey
(check all that apply)

Working Well




In this session, we will explore:

  • establishing our IDEAL
  • overcoming FEAR
  • managing constant TRANSITION


As we evolve, what helps us continue making progress is our focus on an IDEAL.

Our IDEAL is the dream, goal or hope we strive for in any aspect of area of our life.

It can be an ideal relationship, an ideal client, an ideal meal or an ideal office setting.

In determining our IDEAL, we must become more clear about areas where we are and are not willing to compromise. We can become more clear about what is negotiable and non-negotiable.

Download the MY IDEAL worksheet and fill it out. 


There's a common misconception about fear. Many people think we are supposed to get to the point in our lives where we no longer feel afraid of doing, saying or being anything. 

I don't think it's realistic. I think, instead, that our goal is to become increasingly more able to get in touch with our fear and overcome it. And repeat this process over and over again, daily.



Something to keep in mind is the distinction between fear and reality. 


Our fears can sometimes FEEL real, but they are actually just fears. Once we push through our fear, we realize it wasn't the reality. When we feel afraid, no matter when, where or why, we must question if it is something REAL we fear versus something that is merely in our own minds.

I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done does away with fear.
— Rosa Parks

Questions to consider:

1) What is your greatest fear?

2) What is the worst that would happen if it came true?

3) What is the likelihood that it will come true?

4) What are you NOT doing from living in fear like this?


Life can be frustrating. Sometimes it can feel like we have barely attained a sense of balance and we get knocked off kilter once again.

It feels like this, because it's true. The only CONSTANT is CHANGE.

We are constantly in transition, moving from one thing to the next to the next. I heard this once correlated to moving between trapeze bars, swinging from one life experience to the next. 

People often equate this feeling of uncertainty with fear because they fear the fall---they fear slipping off the bars and dropping into a bottomless pit. They associate the bars with safety and the moments between them to be terrifying moments of deadly change and transition.

What if the bars weren't any more constant or safe that the moment we pass between them? What if we imagined the whole process to be both terrifying AND exciting?



Transition requires a constant energy supply. We need to fuel ourselves for frequent movement. And we need to factor in periods of rest. Transition happens between periods of equilibrium and disequilibrium. This happens for everyone. 

There is no rest for the weary---unless you CREATE it.

An essential aspect of managing change, the change in your life and the changes all around you, is being mindful of your own limits.

Managing change begins with managing you: how you eat, how you move, how you work and how you rest determines how well you thrive.


And when you have the mindset and daily practice of wellness and leadership, your life is WORKING WELL.



This course was created to bring you into more awareness of who you are.

It was created to help you know your own needs, your own habits and your own goals.

It is my hope that you learned more about yourself and others.

It is my hope you learned new skills to keep yourself thriving and healthy.

It is my hope that you continue this work to keep things working well for the rest of your life.




You have completed WORKING WELL.