[{"id":7357,"date":"2026-09-23T05:41:00","date_gmt":"2026-09-23T05:41:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7357"},"modified":"2026-09-21T19:46:05","modified_gmt":"2026-09-21T19:46:05","slug":"september-wellbeing-tips-for-a-healthier-happier-month","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/23\/september-wellbeing-tips-for-a-healthier-happier-month\/","title":{"rendered":"September Wellbeing Tips for a Healthier, Happier Month"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">September can feel like a second January. The pace changes, routines restart, daylight begins to shift, and the easy looseness of summer gives way to fuller calendars. That can be energising, but it can also leave the body and mind playing catch-up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The good news is that wellbeing in September does not need a full life reset. Small, steady choices can make the month feel calmer, healthier, and more enjoyable. Think of September as a chance to return to rhythm, not to pressure yourself into perfection.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ease into a routine instead of forcing a reset<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">September often brings a strong urge to get organised. That can help, but an all-or-nothing routine usually collapses by the second busy week. A better approach is to choose a few habits that make daily life easier and repeat them often enough that they become familiar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Start with the parts of the day that carry the most weight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For many people, that means mornings and evenings. A rushed morning can create tension that follows you for hours. A scattered evening can make sleep harder and leave the next day feeling messy before it begins.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A simple September routine might include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Waking up at a consistent time on most days<\/li>\n\n\n\n<li>Getting daylight early, even for a few minutes<\/li>\n\n\n\n<li>Drinking water before caffeine<\/li>\n\n\n\n<li>Setting out clothes, bags, or breakfast items the night before<\/li>\n\n\n\n<li>Choosing one clear priority for the day<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The goal is not to control every minute. The goal is to remove small points of friction.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If mornings feel chaotic, build a <strong>minimum routine<\/strong> that works even on difficult days. That might be brushing your teeth, drinking a glass of water, opening a window, and stepping outside for two minutes. It may sound too basic, but basic habits are often the ones that survive real life.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Evenings deserve the same care. September schedules can fill up quickly, especially with school terms, work cycles, community events, or home projects. Give the day a clear landing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try a short evening pattern:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tidy one small area for five minutes.<\/li>\n\n\n\n<li>Write down anything you do not want to forget.<\/li>\n\n\n\n<li>Put your phone away from the bed.<\/li>\n\n\n\n<li>Do something quiet, such as reading, stretching, or listening to calm music.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">A routine should support your life, not shrink it. If it starts to feel like another performance, simplify it.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"206\" height=\"148\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/9.23.26.jpg\" alt=\"\" class=\"wp-image-7358\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Protect sleep as daylight and schedules change<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is one of the first things to suffer during seasonal transitions. Later summer nights, earlier starts, and busier days can pull sleep in different directions. September is a good time to give sleep more structure without becoming rigid.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The body responds well to cues. Light, temperature, movement, meals, and screen use all send signals about when to feel alert and when to wind down.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Morning light is especially useful. Getting outside soon after waking can help your body recognize that the day has started. It does not need to be a long walk. Standing by the door with tea, walking around the block, or sitting near a bright window can help.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At night, the opposite matters. Dim the environment where possible. Bright lights and constant scrolling can make your brain feel as if the day is still active. A calmer sleep routine does not have to be elaborate. It just needs to repeat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Good September sleep habits include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keeping wake-up time fairly steady<\/li>\n\n\n\n<li>Avoiding heavy meals right before bed when possible<\/li>\n\n\n\n<li>Cutting late caffeine if it affects sleep<\/li>\n\n\n\n<li>Keeping the bedroom cool and comfortable<\/li>\n\n\n\n<li>Using the bed mostly for sleep and rest<\/li>\n\n\n\n<li>Giving yourself a screen break before bedtime<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Do not turn sleep into another source of stress. Some nights will be short. Some will be interrupted. If that happens, return to the pattern the next day instead of trying to \u201cmake up\u201d for it with extreme changes.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Better sleep often starts with one repeatable cue, not a perfect bedtime routine.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">If thoughts race at night, keep a notepad nearby. Write down worries, tasks, or reminders, then tell yourself they have been parked for tomorrow. This simple act can reduce the feeling that your brain has to hold everything at once.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Eat in a way that steadies your energy<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">September can bring a return to packed lunches, quicker dinners, and more eating on the move. Food does not need to be perfect to support wellbeing. It needs to be regular, satisfying, and realistic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A useful aim is to build meals that steady energy. That often means including protein, fiber-rich carbohydrates, healthy fats, and color from fruits or vegetables. This combination can help meals feel more filling and reduce the urge to graze without thinking.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Simple September meal ideas include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oats with yogurt, fruit, nuts, or seeds<\/li>\n\n\n\n<li>Eggs or tofu with toast and tomatoes<\/li>\n\n\n\n<li>Soup with beans, lentils, or chicken<\/li>\n\n\n\n<li>Grain bowls with roasted vegetables and hummus<\/li>\n\n\n\n<li>Pasta with vegetables and a protein source<\/li>\n\n\n\n<li>Baked potatoes with tuna, beans, cottage cheese, or chili<\/li>\n\n\n\n<li>Stir-fried vegetables with rice and tofu, eggs, fish, or chicken<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Seasonal produce can make eating well feel easier. Apples, pears, squash, carrots, greens, mushrooms, and late-season tomatoes can work in simple meals. Roasting a tray of vegetables once or twice a week gives you something useful for lunches, bowls, omelets, and sides.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hydration also matters as routines change. People often remember to drink more water in hot weather, then forget once the air cools. Keep water visible. A bottle on the counter, in a bag, or beside your usual seat can act as a reminder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If September means busier days, make a few backup meals part of your plan. These are not \u201cfailure meals.\u201d They are part of taking care of yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Good backup options include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Frozen vegetables<\/li>\n\n\n\n<li>Microwave rice or ready-cooked grains<\/li>\n\n\n\n<li>Canned beans, lentils, or fish<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Soup<\/li>\n\n\n\n<li>Wholegrain toast<\/li>\n\n\n\n<li>Yogurt<\/li>\n\n\n\n<li>Nut butter<\/li>\n\n\n\n<li>Pre-washed salad<\/li>\n\n\n\n<li>Fruit that travels well<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The most helpful food plan is the one that works on a tired Wednesday, not only on a calm Sunday.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Move your body in ways that match the season<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">September is a great month for movement because the weather often feels more forgiving. It can be cooler than summer but not yet deep winter. That makes it a good time to shift from intense goals to consistent movement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Movement supports physical health, but it also helps mood, sleep, focus, and stress. It does not need to look like a formal workout. Walking to an errand, cycling, gardening, dancing in the kitchen, stretching after a shower, and playing outside all count.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The key is to lower the barrier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If movement has slipped over summer, begin with short sessions. Ten minutes is enough to restart the habit. Once moving feels normal again, you can build from there.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try these gentle ways to add movement in September:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Take a short walk after lunch or dinner.<\/li>\n\n\n\n<li>Stretch for five minutes before bed.<\/li>\n\n\n\n<li>Use stairs when it feels manageable.<\/li>\n\n\n\n<li>Plan one outdoor activity each weekend.<\/li>\n\n\n\n<li>Do a short strength routine twice a week.<\/li>\n\n\n\n<li>Walk while making a phone call.<\/li>\n\n\n\n<li>Put music on while doing household chores.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Strength work matters too, especially as daily life becomes more seated. You do not need a gym to begin. Squats to a chair, wall push-ups, step-ups, and light resistance bands can all build strength. Start gently and pay attention to form.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Outdoor movement offers an extra benefit. It gives you daylight, fresh air, and a chance to notice the seasonal shift. A walk under changing trees can feel different from a walk on a treadmill, even if both are useful.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If motivation is low, pair movement with something you already enjoy. Listen to an audiobook, walk with a neighbour, choose a scenic route, or stretch while watching a familiar show. Enjoyment is not a bonus. It helps habits last.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Care for your mind before stress piles up<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">September can carry a hidden mental load. Plans restart, inboxes fill, school calendars appear, and the mind starts tracking more details. Waiting until stress becomes overwhelming makes it harder to respond well. Small mental health supports work best when they happen early.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Begin by reducing avoidable noise. That might mean clearing old reminders, unsubscribing from emails you never read, or choosing set times to check messages. A calmer environment can reduce the number of tiny decisions you make each day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A weekly reset can also help. Choose one short time each week to look ahead. Keep it simple.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ask yourself:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What appointments, deadlines, or events are coming up?<\/li>\n\n\n\n<li>What meals or groceries would make the week easier?<\/li>\n\n\n\n<li>What needs to be prepared the night before?<\/li>\n\n\n\n<li>Where do I need rest, not more effort?<\/li>\n\n\n\n<li>What can wait?<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This kind of planning is not about packing more into the week. It is about seeing what is real, then making space for it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mood can also shift with less daylight. Some people feel this strongly. If you notice a pattern of low mood, low energy, oversleeping, or loss of interest as autumn approaches, take it seriously. Gentle habits may help, but persistent symptoms deserve professional support.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Daily emotional care can be simple:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Step outside in the morning.<\/li>\n\n\n\n<li>Name how you feel without judging it.<\/li>\n\n\n\n<li>Limit doom-scrolling.<\/li>\n\n\n\n<li>Spend time with someone who feels safe.<\/li>\n\n\n\n<li>Do one task that gives a sense of progress.<\/li>\n\n\n\n<li>Make time for quiet before the day ends.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Journaling can help if your thoughts feel tangled. You do not need to write pages. Try three lines:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What is taking energy today?<\/li>\n\n\n\n<li>What is one thing I can do next?<\/li>\n\n\n\n<li>What can I let be imperfect?<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">That last question matters. September often comes with pressure to be productive. Yet wellbeing grows through recovery as much as effort. Build in real pauses. A quiet cup of tea, a bath, a slow walk, or ten minutes with no input can reset the nervous system more than another completed task.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Reconnect with people and places that make life feel fuller<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Wellbeing is not only personal habits. It also comes from connection, belonging, and time spent in places that feel good. September can be a good month to rebuild those connections after summer travel, childcare changes, or scattered schedules.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Start small. Send one message. Invite someone for a walk. Plan a simple meal. Join a class, group, or local activity if that feels appealing. Connection does not have to be constant to be meaningful.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Shared routines can be especially comforting in September. A weekly coffee, a Saturday walk, a family dinner, or a phone call at the same time each week gives life a gentle structure.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nature can play a role too. Parks, gardens, riversides, beaches, trails, and tree-lined streets all offer a sense of place. Spending time outdoors can help the month feel less like a rush back into obligations and more like a season worth noticing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try making a September list with a mix of care and pleasure:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cook one warming meal<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Clear one drawer or shelf<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Buy apples or pears<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plan a slower Sunday<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Take one golden-hour walk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Call someone you miss<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Visit a park or local trail<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Read outside with a blanket<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Small pleasures are not trivial. They help mark time. They give the month texture. They remind you that wellbeing is not only about preventing burnout, but also about enjoying your life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Make September feel supportive rather than demanding<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The best September wellbeing tips are the ones you can repeat. Choose a few supports that fit your life now, not an ideal version of it. Get morning light. Protect sleep. Eat steady meals. Move in ways you enjoy. Plan just enough to reduce stress. Make time for people and places that restore you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If the month feels heavy, narrow the focus. Pick one habit for your body, one for your mind, and one for your environment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Body Take a ten-minute walk after lunch.<\/li>\n\n\n\n<li>Mind Write down tomorrow\u2019s main task before bed.<\/li>\n\n\n\n<li>Environment Prepare breakfast or your bag the night before.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">That is enough to begin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">September does not need to be a dramatic fresh start. It can be a quieter return to what helps you feel well. Let the month be steady, flexible, and kind. Then build from there.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>September can feel like a second January. The pace changes, routines restart, daylight begins to shift, and the easy looseness of summer gives way to fuller calendars. That can be energising, but it can also leave the body and mind playing catch-up. The good news is that wellbeing in September does not need a full [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7357","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7357","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7357"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7357\/revisions"}],"predecessor-version":[{"id":7359,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7357\/revisions\/7359"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7357"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7353,"date":"2026-09-22T05:26:00","date_gmt":"2026-09-22T05:26:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7353"},"modified":"2026-09-21T19:39:20","modified_gmt":"2026-09-21T19:39:20","slug":"finding-your-balance-5-well-being-tips-for-the-autumn-equinox","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/22\/finding-your-balance-5-well-being-tips-for-the-autumn-equinox\/","title":{"rendered":"Finding Your Balance: 4 Tips for the Autumn Equinox"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>The Autumn Equinox arrives on September 22<\/em>\u00a0\u2014 a gentle reminder to slow down, honour your rhythm, and practice gratitude as the seasons change.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today marks the <strong><u><strong>autumn equinox<\/strong><\/u><\/strong>, the official first day of fall. On this specific day, day and night are exactly equal in length. As the seasons shift and the semester picks up speed, the equinox serves as the perfect reminder to hit pause and find your own balance.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"391\" height=\"239\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/92226.png\" alt=\"\" class=\"wp-image-7354\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/92226.png 391w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/92226-300x183.png 300w\" sizes=\"auto, (max-width: 391px) 100vw, 391px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Finding Equilibrium: A Faculty and Staff Guide to the Autumn Equinox<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today, <strong>September 22nd<\/strong>, marks the <strong><u><strong>Autumn Equinox<\/strong><\/u><\/strong>\u2014the official first day of fall. Derived from the Latin words <em>aequus<\/em> (equal) and <em>nox<\/em> (night), the equinox is one of only two times a year when day and night are of nearly equal length across the globe. It represents a brief, beautiful moment of <strong>perfect cosmic balance<\/strong> before the Northern Hemisphere begins tilting away from the sun, ushering in shorter days and longer nights<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For university faculty and staff, this mid-September transition often hits differently. While nature is gently whispering for us to slow down, harvest its bounty, and draw our energy inward, the academic calendar demands peak performance. The rush of the new semester is in full swing, midterms are looming, grading piles are growing, and administrative schedules are packed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This juxtaposition can feel incredibly overwhelming. How do we honor a seasonal shift that calls for rest when our professional environment is operating at 100 miles per hour?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The answer lies in harnessing the &#8220;fresh start effect&#8221; of autumn to build micro-habits of balance. Here are four practical, mindfulness-based strategies designed specifically for higher education professionals to find equilibrium this season.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Audit and Rebalance Your &#8220;Work-Life&#8221; Ecosystem<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The equinox is nature\u2019s reminder that data-driven productivity must coexist with restorative downtime. When the academic year starts, it\u2019s easy to let work expand to fill every available hour.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Faculty Tip:<\/strong> Protect your research or grading time, but also set a firm &#8220;log-off&#8221; boundary. If you find yourself answering student emails at 11:00 PM, try shifting your wind-down routine just 15 minutes earlier tonight to signal a clear boundary between the campus and your personal life.<\/li>\n\n\n\n<li><strong>Staff Tip:<\/strong> Take an intentional lunch break away from your desk. Stepping out of your office or administrative suite\u2014even for 20 minutes\u2014disrupts constant multitasking and protects your brain from cognitive fatigue.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">2. Embrace the &#8220;Campus Harvest&#8221; Walk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Autumn is historically celebrated as a time of harvest. Take stock of your physical well-being by utilizing your campus environment. The cooler air and changing light are perfect for low-pressure physical movement.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set a &#8220;walking meeting&#8221; with a colleague instead of sitting in a conference room.<\/li>\n\n\n\n<li>Dedicate 10 minutes to a mindful stroll across the quad. Focus entirely on the crisp sound of leaves or the lower angle of the autumn sun. Grounding yourself in physical sensations acts as an immediate circuit breaker for mental stress.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">3. Clear the Clutter to Reset Focus<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Just as trees prepare to shed their leaves, the equinox invites us to let go of what no longer serves us. Physical clutter in your workspace can subtly spike cortisol levels and fracture your attention span.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spend just <strong>5 to 10 minutes cleaning one small space<\/strong>: a chaotic desk drawer, a crowded desktop screen, or that stack of old papers sitting on your office bookshelf.<\/li>\n\n\n\n<li>A small workspace reset can cultivate surprising mental clarity and make a demanding workday feel highly manageable.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">4. Practice Mid-Semester Gratitude<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The fast-paced nature of university life forces us to constantly look ahead to the next lecture, the next grant deadline, or the next committee meeting. The equinox asks us to temporarily pause and look backward.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep an index card or notepad on your desk today.<\/li>\n\n\n\n<li>Write down <strong>three specific things that have gone well<\/strong> so far this semester. Acknowledging small wins\u2014like a breakthrough with a struggling student, a seamless process rollout, or a supportive conversation with a colleague\u2014rebuilds your emotional resilience for the months ahead.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Autumn Equinox arrives on September 22\u00a0\u2014 a gentle reminder to slow down, honour your rhythm, and practice gratitude as the seasons change. Today marks the autumn equinox, the official first day of fall. On this specific day, day and night are exactly equal in length. As the seasons shift and the semester picks up [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7353","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7353","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7353"}],"version-history":[{"count":2,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7353\/revisions"}],"predecessor-version":[{"id":7356,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7353\/revisions\/7356"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7281,"date":"2026-09-21T05:44:00","date_gmt":"2026-09-21T05:44:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7281"},"modified":"2026-08-18T14:45:18","modified_gmt":"2026-08-18T14:45:18","slug":"motivational-monday-175","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/21\/motivational-monday-175\/","title":{"rendered":"Motivational Monday"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"547\" height=\"768\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/9.21.26.jpg\" alt=\"\" class=\"wp-image-7282\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/9.21.26.jpg 547w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/9.21.26-214x300.jpg 214w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7281","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7281","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7281"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7281\/revisions"}],"predecessor-version":[{"id":7283,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7281\/revisions\/7283"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7215,"date":"2026-09-18T04:11:00","date_gmt":"2026-09-18T04:11:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7215"},"modified":"2026-07-21T16:12:03","modified_gmt":"2026-07-21T16:12:03","slug":"funny-friday-298","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/18\/funny-friday-298\/","title":{"rendered":"Funny Friday"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"434\" height=\"295\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/07\/sept-19-26.jpg\" alt=\"\" class=\"wp-image-7216\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/07\/sept-19-26.jpg 434w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/07\/sept-19-26-300x204.jpg 300w\" sizes=\"auto, (max-width: 434px) 100vw, 434px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7215","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7215"}],"version-history":[{"count":0,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7215\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7346,"date":"2026-09-17T06:44:00","date_gmt":"2026-09-17T06:44:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7346"},"modified":"2026-09-08T14:46:16","modified_gmt":"2026-09-08T14:46:16","slug":"how-to-shift-mental-gears-10-ways-to-build-resilience","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/17\/how-to-shift-mental-gears-10-ways-to-build-resilience\/","title":{"rendered":"How to Shift Mental Gears: 10 Ways to Build Resilience"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">If we view challenges as stressful setbacks, there&#8217;s an opportunity to shift our perspective and grow from our experiences.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"701\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/Screenshot-2026-09-08-104502-1024x701.png\" alt=\"\" class=\"wp-image-7347\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/Screenshot-2026-09-08-104502-1024x701.png 1024w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/Screenshot-2026-09-08-104502-300x205.png 300w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/Screenshot-2026-09-08-104502-768x526.png 768w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/Screenshot-2026-09-08-104502.png 1122w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Imagine two equally talented graduates at their first job. Within a year, both are laid off due to downsizing. One becomes caught up in thinking he\u2019s failed: \u201cI was never good enough, my boss hated me.\u201d The other decides, \u201cI wanted this job so badly, I better fix my resume and learn how to deal with a difficult boss better.\u201d Who do you think moves through adversity more quickly?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Our perspective toward whatever we encounter in life fundamentally changes how we experience it.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Redefining Stressful Setbacks<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stress itself can be defined as the&nbsp;<em>perception<\/em>&nbsp;that something is more than we can handle.&nbsp;&nbsp; When we frame challenges as surmountable, we more easily surmount them (or at least begin to work our way forward). When we frame them as opportunities for failure, we more easily fail. That may sound like the most hackneyed, clich\u00e9d advice ever\u2014but it is a foundation of resilience research.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Resilience relies on how we perceive our lives. So maybe we get queasy watching our child on stage for the first time; anxious and concerned, we start ruminating. Within those thoughts exist layers of assumptions, perspectives, and mental filters:&nbsp;<em>I didn\u2019t prepare her enough, she\u2019s going to embarrass herself, I must do something to save her<\/em>. If we feel our role is to protect kids from&nbsp;<em>everything<\/em>, that moment on stage becomes miserable. If we recognize we cannot shield our children from every hurt but we\u2019ve done our best, the experience changes:&nbsp;<em>I\u2019m almost as stressed as she is! Hope it goes well, but I\u2019m here if it doesn\u2019t.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/hbr.org\/2011\/04\/building-resilience\" target=\"_blank\" rel=\"noreferrer noopener\">Perception itself is malleable\u2014a focus of the military\u2019s resilience training<\/a>&nbsp;for soldiers. Participants explore&nbsp;<a href=\"https:\/\/www.mindful.org\/the-5-major-mind-traps-that-hinder-happiness\/\">mental traps<\/a>\u2014habitual distortions that undermine emotional well-being. These \u201cicebergs\u201d can be as simple as thinking&nbsp;<em>asking for help is an admission of failure<\/em>. They might include catastrophizing the worst possible outcome of every situation, or alternatively, minimizing and ignoring whatever overwhelms. One might be an overly active&nbsp;<a href=\"https:\/\/www.mindful.org\/basic-meditation-tame-inner-critic\/\">inner critic<\/a>, letting us know we are not good enough to manage. All represent filters that twist perspective and pull us away from resiliency.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With mindfulness practice, we learn to hold these patterns to the light and question ourselves: What is valid, if anything, and what isn\u2019t useful? Is our view inflexible, reactive, or full of doubt? &nbsp;Without belittling ourselves or forcing ourselves to be unnaturally positive, we observe with curiosity, and redirect ourselves until new habits develop.&nbsp;<em>Right, she\u2019s on her own up on stage now; I\u2019m nervous but need to let go.&nbsp;<\/em>It\u2019s not that&nbsp;<em>every<\/em>&nbsp;challenge leads to growth; it\u2019s more that whatever happens, we\u2019ll get through it somehow.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Without belittling ourselves or forcing ourselves to be unnaturally positive, we observe with curiosity, and redirect ourselves until new habits develop.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.mindful.org\/living-loving-imperfect-life\/\">Uncertainty and change are inevitable in life<\/a>. But if the only relief we seek is striving to battle uncertainty into submission, that causes needless stress since certainty never happens\u2014and too much stress changes not only how we feel but the choices we make day to day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When we try to fix all we face and reach for a perfect picture of happiness, we often undermine our best intentions. There\u2019s a time for action, but quite often there\u2019s benefit from pausing and letting things be. We can shift our perspective to accept that not knowing everything and every outcome for sure is the norm. The perception that life can be anything other than uncertain and changing pushes us far from our most skillful and resilient selves.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mindfulness Practice: 10 Ways to&nbsp;Build Resilience into Your Day<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1) Pay attention to how you experience challenges<\/strong>. We often add to unpleasant moments in ways that make them even more difficult. Note how your body feels, your emotions, and where your thoughts go. Are you projecting difficulty years into the future? Are you caught up in regret or resentment? Also, begin to separate your perspective (<em>This shouldn\u2019t be! Nothing ever changes. I should be able to manage this on my own<\/em>) from the experience itself. Children learn more from what you&nbsp;<em>do<\/em>&nbsp;than what you&nbsp;<em>say<\/em>, so your resilience\u2014the way they watch you approach adversity\u2014affects theirs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2) Pay attention to your attitudes around setbacks<\/strong>. Many attitudes toward adversity seem like factual statements.&nbsp;<em>Those people are like that. My child will never \u2026.&nbsp;&nbsp; I\u2019m not the sort of person who ever \u2026 .<\/em>&nbsp;Notice those habitual thoughts, and ask of them,&nbsp;<em>Is it true<\/em>? Recognize your assumptions and predictions for what they are and see if anything changes when you open to other possibilities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3) Catch yourself with the&nbsp;<a href=\"https:\/\/www.mindful.org\/s-t-o-p-stress-tracks\/\">STOP practice<\/a><\/strong>: When feeling off-balance because of a challenging situation, pause.&nbsp;<em>Stop<\/em>&nbsp;whatever you\u2019re doing;&nbsp;<em>take<\/em>&nbsp;a few slow breaths;&nbsp;<em>observe<\/em>&nbsp;what\u2019s going on around you and in your mind; and then&nbsp;<em>pick<\/em>&nbsp;how to proceed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4) Insert mindful moments into your day to build resilience<\/strong>. These suggestions, adapted from&nbsp;<a href=\"http:\/\/www.apa.org\/helpcenter\/road-resilience.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">recommendations of the American Psychological Association,<\/a>&nbsp;provide a framework for shifting perceptions and building resilience:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5) Make connections and accept help.<\/strong>&nbsp;Value relationships with close family members and friends, and reach out for support when needed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6) Monitor for mental traps.<\/strong>&nbsp;Whatever your mental icebergs, pause, label them (<em>catastrophizing again<\/em>), and redirect. For example, if you feel shut down by fear, acknowledge that fact, then refocus on something useful to be done as a first step.&nbsp;<em>If nothing else, I\u2019m calling the pediatrician today and getting a referral.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7) Nurture a positive view of yourself.<\/strong>&nbsp;Catch your inner critic in action, set it aside, and focus on your own strengths instead.&nbsp;<em>Thanks anyway, I wish I\u2019d done it differently but I didn\u2019t. What would be the best thing to do now?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8) Aim to accept that change and uncertainty are a part of living.<\/strong>&nbsp;One common misperception that undermines well-being and resilience is fighting with whatever is truly beyond our control. Even when something upsetting happens, separate the experience from a broader expectation that it \u2018shouldn\u2019t\u2019 have happened in the first place.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>9) Develop step-by-step goals and take decisive action.<\/strong>&nbsp;Rather than detaching and wishing stress away, stay proactive. When tasks seem unachievable, ask,&nbsp;<em>What\u2019s one small thing I can accomplish that moves me in the direction I want to go?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10) Take care of yourself.<\/strong>&nbsp;Engage in activities that you enjoy and find relaxing. Taking care of yourself helps to keep your mind and body primed for resilience.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Read the article <a href=\"https:\/\/www.mindful.org\/building-resilience-shift-mental-gears\/?utm_source=Mindful+Newsletter&amp;utm_medium=email&amp;utm_campaign=TOPSTORIES_MORGALWAYSON_09072026&amp;mc_cid=f8406a0ce5&amp;mc_eid=2c44ac7852\">here<\/a> on mindful.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If we view challenges as stressful setbacks, there&#8217;s an opportunity to shift our perspective and grow from our experiences. Imagine two equally talented graduates at their first job. Within a year, both are laid off due to downsizing. One becomes caught up in thinking he\u2019s failed: \u201cI was never good enough, my boss hated me.\u201d [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7346","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7346","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7346"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7346\/revisions"}],"predecessor-version":[{"id":7348,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7346\/revisions\/7348"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7324,"date":"2026-09-16T05:30:00","date_gmt":"2026-09-16T05:30:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7324"},"modified":"2026-08-18T15:33:24","modified_gmt":"2026-08-18T15:33:24","slug":"the-easiest-way-to-walk-more","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/16\/the-easiest-way-to-walk-more\/","title":{"rendered":"The Easiest Way to Walk More"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Get More Movement Wherever You Go<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>There&#8217;s no shortage of reasons to get out of the house this time of year. Farmers markets, local festivals, concerts in the park, botanical gardens, and neighborhood events all offer a chance to explore while naturally adding more movement to your day.<\/td><\/tr><tr><td>Movement doesn&#8217;t always have to come from a workout. The latest\u00a0<a href=\"https:\/\/us.list-manage.com\/tjPvDWvuUgd?e=3d56f51b50&amp;c2id=a65ff82c38266be53cb418ff90399887&amp;m=MtNo1BYcAiAR8MAJHR77kGW9OQ6QTgvm7f7W5a-MARv41JYjBErx5p5SrTAV\" target=\"_blank\" rel=\"noreferrer noopener\">research<\/a>\u00a0suggests that around 7,000 steps a day may be enough to see health benefits, and many of those steps can come from\u00a0<a href=\"https:\/\/us.list-manage.com\/6FBPMM3NqeJ?e=3d56f51b50&amp;c2id=a65ff82c38266be53cb418ff90399887&amp;m=3GzCeTOgzFHWgO_BE8Quwl2GuqrI40mfMIJ7RIViVe2KIG_AzbyU4YtAXOKk\" target=\"_blank\" rel=\"noreferrer noopener\">everyday activities<\/a>.<br>This week, do something that gets you walking without making exercise the main event.<br><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"592\" height=\"443\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/Screenshot-2026-08-18-113202.jpg\" alt=\"\" class=\"wp-image-7325\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/Screenshot-2026-08-18-113202.jpg 592w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/Screenshot-2026-08-18-113202-300x224.jpg 300w\" sizes=\"auto, (max-width: 592px) 100vw, 592px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Take a look at your week. What outings do you have planned? What events are happening in your community? Movement might already be hiding inside your calendar. Here\u2019s how to make the most of it.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hit the farmers market.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Wander stall to stall. Carry your own bags. Stop to chat with friendly faces. Go a little earlier than you planned and take the long way around. A farmers market trip has more movement built into it than most people realize, and none of it feels like exercise while it\u2019s happening.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>See what\u2019s happening in your community.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Head to a county fair, explore a local festival, visit a botanical garden or the zoo, wander a boardwalk, or enjoy a free concert in the park. Walking the grounds, finding the next stage or vendor, swaying to live music, exploring what\u2019s around the next corner: these outings are naturally full of movement.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Make vacation days walkable.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Whether you\u2019re traveling somewhere new or taking a stay-cation, look for the walkable version of your plans. Choose destinations you can explore on foot instead of driving from one attraction to the next. Some of the best vacation moments happen when you\u2019re just walking around with nowhere specific to be.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Build movement into family get-togethers.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A walk before the cookout. A game of cornhole or frisbee in the backyard. A stroll around the neighborhood after dinner. These are easy, natural additions to time you\u2019re already spending with people you love.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Turn nearby errands into a walk.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If the library, post office, coffee shop, pharmacy, or a local restaurant is within walking distance, consider leaving the car behind. Picking up a coffee, returning a library book, mailing a package, or grabbing takeout can all become opportunities to fit a little more movement into your day. You still get everything on your to-do list done, with the added benefit of fresh air and a few extra steps.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Get More Movement Wherever You Go There&#8217;s no shortage of reasons to get out of the house this time of year. Farmers markets, local festivals, concerts in the park, botanical gardens, and neighborhood events all offer a chance to explore while naturally adding more movement to your day. Movement doesn&#8217;t always have to come from [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7324","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7324","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7324"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7324\/revisions"}],"predecessor-version":[{"id":7326,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7324\/revisions\/7326"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7343,"date":"2026-09-15T06:41:00","date_gmt":"2026-09-15T06:41:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7343"},"modified":"2026-09-08T14:44:03","modified_gmt":"2026-09-08T14:44:03","slug":"meal-prep-made-simple","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/15\/meal-prep-made-simple\/","title":{"rendered":"Meal Prep Made Simple"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">September can feel like the start of a new chapter as summer comes to a close. School is in session, vacations wind down, and work and family schedules find a new rhythm. There is still plenty of time left in 2026 to revisit a goal, change course, or try something new. At Healthy Monday, we call this the&nbsp;<a href=\"https:\/\/us.list-manage.com\/il003j8uYIf?e=3d56f51b50&amp;c2id=a65ff82c38266be53cb418ff90399887&amp;m=BGPTn4bpUahc79KSQ-kybwbfvykJOikWHb7Cf-h1Ffcil0Dwj5kUnsdy-CX5\" target=\"_blank\" rel=\"noreferrer noopener\">fresh start effect<\/a>, when a meaningful point in time gives us new motivation to begin again.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Plan Ahead for Healthier Eating<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If weekday meals tend to become a last-minute decision,\u00a0<a href=\"https:\/\/us.list-manage.com\/N2BhgerT9co?e=3d56f51b50&amp;c2id=a65ff82c38266be53cb418ff90399887&amp;m=bCty-QnApQKKqt1JXC--jmY2R5H8qB4F-Kyx5eEkYpqq84EpxWO0zgMSSTxl\" target=\"_blank\" rel=\"noreferrer noopener\">meal prep<\/a>\u00a0can help you plan ahead. Learn what to prep, how much to make, and how long common ingredients stay fresh, along with flexible ideas for building balanced breakfasts and lunches. You\u2019ll also find a couple recipes to help you get started.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"550\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/Screenshot-2026-09-08-104231.png\" alt=\"\" class=\"wp-image-7344\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/Screenshot-2026-09-08-104231.png 600w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/09\/Screenshot-2026-09-08-104231-300x275.png 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Eating well during a busy week is easier said than done. But with a little planning at the start of the week, healthy breakfasts and lunches can already be waiting for you. That\u2019s the idea behind meal prepping, and it doesn\u2019t have to be complicated.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When breakfast and lunch are already taken care of, something shifts. The week feels a little more manageable, the midday slump hits a little less hard, and the choices you make when you\u2019re busy and hungry are a little bit better.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019ve tried the&nbsp;<a href=\"https:\/\/healthymonday.com\/nutrition\/the-make-a-plate-method-for-healthy-eating\">Make a Plate method<\/a>, you already know what a balanced meal looks like. Meal prepping takes it one step further, setting you up for success at the start of the week, so that eating well becomes the easy choice, not an effortful one.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What to Prep<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Before you head to the store, decide how many meals you want to prep and take a quick look at what you already have on hand. Then make a list of what you\u2019ll need to fill the gaps. No matter what you\u2019re prepping, aim to include a whole grain, a protein, and a fruit or vegetable. That balance is what keeps you full, focused, and energized throughout the day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><em>Breakfast<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A&nbsp;<a href=\"https:\/\/healthymonday.com\/nutrition\/fuel-your-day-breakfast\">good breakfast<\/a>&nbsp;sets the tone for the day. But when mornings are busy, it can be tempting to skip it altogether or settle for a cup of coffee. When a healthy breakfast is already prepped and waiting in the fridge, you\u2019re much more likely to actually eat it. Here are a few whole grains, proteins, and fruits to consider.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Whole Grains:<\/strong>&nbsp;Oats are the MVP of breakfast meal prep. They can be cooked in batches and reheated throughout the week, or prepared as overnight oats the night before. Granola is another easy option to have on hand for topping yogurt or smoothie bowls.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Protein:<\/strong>&nbsp;Greek yogurt, nut butter, chia seeds, and eggs are all easy to prep ahead and add a solid protein boost to your morning. Chia seeds pack about 5 grams of protein (plus 10 grams of fiber!) per two tablespoons and are a great addition to overnight oats or yogurt bowls.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fruit:<\/strong>&nbsp;This is where you get to make it your own. Fresh&nbsp;<a href=\"https:\/\/healthymonday.com\/nutrition\/the-health-benefits-of-berries\">berries<\/a>, sliced banana, kiwi, or whatever is in season work beautifully. Fruits like raspberries and kiwi are also good sources of fiber, which can help you feel full and support digestive health. Frozen fruit is just as nutritious and often more convenient, especially on busy mornings. Don\u2019t worry about having a different fruit every day. Choosing one or two favorites you\u2019ll actually eat is a great place to start.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><em>Lunch&nbsp;<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A satisfying lunch is one of the best ways to keep your energy up and your focus sharp through the second half of the day. These ingredients work well in grain bowls, salads, wraps, or even soups, so you can mix things up throughout the week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Whole Grains:<\/strong>&nbsp;Quinoa, farro, and brown rice are all excellent bases for a lunch bowl. Cook a big batch at the beginning of the week and use it throughout. They\u2019re filling, versatile, and pair well with almost anything.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Protein:<\/strong>&nbsp;Chickpeas, lentils, black beans, and&nbsp;<a href=\"https:\/\/healthymonday.com\/nutrition\/a-beginners-guide-to-plant-based-protein\">tofu<\/a>&nbsp;are all easy to prep ahead, high in protein, and incredibly versatile. They add protein, fiber, and other important nutrients that help make meals more satisfying.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vegetables:<\/strong>&nbsp;Roasted or raw, vegetables are the easiest thing to prepare in big batches. Roast a sheet pan of whatever looks good \u2014 bell peppers, zucchini, broccoli, or sweet potato \u2014 and mix and match throughout the week. A base of&nbsp;<a href=\"https:\/\/healthymonday.com\/nutrition\/the-health-benefits-of-leafy-greens-and-how-to-prepare-them\">lettuce, spinach, or arugula<\/a>&nbsp;is also easy to have on hand and pairs beautifully with quinoa, roasted sweet potato, and your favorite protein for a simple and satisfying salad. During the summer months, consider visiting your local farmers market or farm stand to pick up whatever looks freshest that week. Seasonal vegetables are at their peak in flavor and nutrition, and it\u2019s a great way to keep your meals feeling new and interesting.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How Much to Make<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re new to meal prepping, start small. Try prepping just breakfasts or lunches first, or prepare a few ingredients instead of complete meals. Once it becomes part of your routine, you can always build from there.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A good starting point is to prep enough for three to four servings of each component. That gives you enough variety to mix and match throughout the week without getting bored, and keeps food fresh and safe in the fridge. You can also use different herbs, sauces, or seasonings to keep meals interesting. The same roasted vegetables can taste completely different paired with salsa one day and a lemon vinaigrette the next.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For breakfast, one batch of overnight oats made in individual jars is easy to grab and go. For grains and proteins at lunch, a cup of dry quinoa or farro yields about three cups cooked \u2014 plenty for three to four lunch bowls. A can of chickpeas or black beans provides about two servings, so having two cans on hand gives you enough protein for most of the week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For vegetables, one large sheet pan of roasted vegetables typically yields four to five servings. Roasting two pans at once on Sunday sets you up comfortably for the whole week.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How Long Things Last<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Knowing how long your prepped food stays fresh is just as important as knowing what to make. Labeling containers with the date you prepared them can make it easier to use older items first and reduce food waste.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s a quick reference guide to keep your meals safe and delicious all week long.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Grains<\/strong>&nbsp;(quinoa, farro, brown rice): 4 to 5 days in the fridge, up to 3 months in the freezer<br><strong>Roasted vegetables:<\/strong>&nbsp;4 to 5 days in the fridge, up to 3 months in the freezer<br><strong>Raw leafy greens<\/strong>&nbsp;(lettuce, spinach, arugula): 3 to 5 days in the fridge. Note that heartier greens like spinach, kale, and collards can be frozen for up to 3 months \u2014 delicate lettuces and arugula are not recommended for freezing.<br><strong>Cooked legumes<\/strong>&nbsp;(chickpeas, lentils, black beans): 4 to 5 days in the fridge, up to 3 months in the freezer<br><strong>Overnight oats:<\/strong>&nbsp;4 to 5 days in the fridge, not recommended for freezing<br><strong>Greek yogurt:<\/strong>&nbsp;Up to 1 to 2 weeks unopened; 5 to 7 days once opened, not recommended for freezing<br><strong>Hard boiled eggs:<\/strong>&nbsp;Up to 1 week in the fridge, not recommended for freezing<br><strong>Fresh fruit:<\/strong>&nbsp;3 to 5 days depending on the fruit, up to 6 months in the freezer<br><strong>Tofu<\/strong>&nbsp;(cooked): 4 to 5 days in the fridge, up to 3 months in the freezer<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><em>A tip for keeping produce fresh longer:<\/em><\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">When you get home from the grocery store or farmers market, store your fruits and vegetables in a way that helps manage excess moisture. For produce you plan to wash ahead, make sure it\u2019s thoroughly dried before storing it in reusable containers lined with a paper towel. Delicate fruits like berries are best washed just before eating. The paper towel absorbs excess moisture, which is the main culprit behind wilting and spoiling. This simple step can extend the life of your produce and makes grabbing ingredients throughout the week much easier.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Two Simple Recipes to Try<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">To get you started, here are two easy, plant-based recipes that are perfect for batch prepping at the start of the week. Both are simple, satisfying, and designed to mix and match with everything in your fridge.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Overnight Oats<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">(<em>Makes 4 servings)<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredients:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 cups rolled oats<\/li>\n\n\n\n<li>2 cups milk of your choice<\/li>\n\n\n\n<li>4 tablespoons chia seeds<\/li>\n\n\n\n<li>2 tablespoons honey or maple syrup<\/li>\n\n\n\n<li>1 teaspoon vanilla extract<\/li>\n\n\n\n<li>Your favorite fruit for topping\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Instructions:<\/strong><strong><br><\/strong>Divide the oats evenly between four jars or containers. Add the milk, chia seeds, honey or maple syrup, and vanilla extract. Stir well to combine. Seal the jars and place them in the fridge overnight. In the morning, give it a good stir, add your favorite fruit on top, and breakfast is ready.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A note on fruit:<\/strong>&nbsp;Fresh berries, sliced banana, mango, or peaches all work beautifully. In the summer, this is a great moment to use whatever looked good at the farmers market or farm stand that week. Frozen fruit works just as well\u2014just add it the night before and let it thaw overnight in the fridge.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Chickpea Salad<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Makes 4 servings)<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ingredients:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 cans of chickpeas, drained and rinsed<\/li>\n\n\n\n<li>2 stalks of celery, finely chopped<\/li>\n\n\n\n<li>2 tablespoons olive oil\u00a0<\/li>\n\n\n\n<li>1 tablespoon lemon juice<\/li>\n\n\n\n<li>1 teaspoon Dijon mustard<\/li>\n\n\n\n<li>Salt and\/or pepper<\/li>\n\n\n\n<li>Fresh herbs like parsley or dill, for added flavor<\/li>\n\n\n\n<li>Whole grain bread or crackers for serving<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Instructions:<\/strong><strong><br><\/strong>Drain and rinse the chickpeas and add them to a large bowl. Use a fork or potato masher to mash about half of them, leaving the rest whole for texture. Add the celery, olive oil, lemon juice, and Dijon mustard. Stir well to combine and season with salt and pepper. Top with fresh herbs if you have them. Serve on whole grain bread, crackers, or over a bed of lettuce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Store in an airtight container in the fridge for up to four days. Give it a quick stir before serving.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Make Your Week a Little Easier<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Meal prepping is one simple way to make healthy eating easier. A little planning and preparation ahead of time means you\u2019ll have balanced meals ready when you need them, whether you\u2019re heading out the door in the morning or reaching for lunch in the middle of a busy day. And eating well becomes one less thing to think about.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>September can feel like the start of a new chapter as summer comes to a close. School is in session, vacations wind down, and work and family schedules find a new rhythm. There is still plenty of time left in 2026 to revisit a goal, change course, or try something new. At Healthy Monday, we [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7343","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7343","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7343"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7343\/revisions"}],"predecessor-version":[{"id":7345,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7343\/revisions\/7345"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7263,"date":"2026-09-14T05:34:00","date_gmt":"2026-09-14T05:34:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7263"},"modified":"2026-08-18T14:34:31","modified_gmt":"2026-08-18T14:34:31","slug":"motivational-monday-174","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/14\/motivational-monday-174\/","title":{"rendered":"Motivational Monday"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"745\" height=\"517\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/9.14.26.jpg\" alt=\"\" class=\"wp-image-7264\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/9.14.26.jpg 745w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/9.14.26-300x208.jpg 300w\" sizes=\"auto, (max-width: 745px) 100vw, 745px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7263","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7263","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7263"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7263\/revisions"}],"predecessor-version":[{"id":7265,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7263\/revisions\/7265"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7263"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7263"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7263"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7212,"date":"2026-09-11T04:10:00","date_gmt":"2026-09-11T04:10:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7212"},"modified":"2026-07-21T16:10:57","modified_gmt":"2026-07-21T16:10:57","slug":"funny-friday-297","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/11\/funny-friday-297\/","title":{"rendered":"Funny Friday"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"506\" height=\"565\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/07\/funny-sept-12-26.jpg\" alt=\"\" class=\"wp-image-7213\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/07\/funny-sept-12-26.jpg 506w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/07\/funny-sept-12-26-269x300.jpg 269w\" sizes=\"auto, (max-width: 506px) 100vw, 506px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7212","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7212","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7212"}],"version-history":[{"count":0,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7212\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7321,"date":"2026-09-10T05:24:00","date_gmt":"2026-09-10T05:24:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7321"},"modified":"2026-08-18T15:25:47","modified_gmt":"2026-08-18T15:25:47","slug":"find-calm-with-the-5-4-3-2-1-technique","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/09\/10\/find-calm-with-the-5-4-3-2-1-technique\/","title":{"rendered":"Find Calm with the 5-4-3-2-1 Technique"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Use Your Senses to Find Calm<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Stress can take a toll on both your mental and physical well-being, sometimes without you even realizing it. Self-care practices can help you pause, check in with yourself, and manage stress before it becomes overwhelming.<\/td><\/tr><tr><td>The\u00a0<a href=\"https:\/\/us.list-manage.com\/cSz5CfegCWr?e=3d56f51b50&amp;c2id=a65ff82c38266be53cb418ff90399887&amp;m=t1dpG1HTeGpKO54uU3w1UV3lPkGVmtivctLOJt_9WxfQerTPXVyUZoHzW8eD\" target=\"_blank\" rel=\"noreferrer noopener\">5-4-3-2-1 grounding technique<\/a>\u00a0uses your senses to bring your attention back to the present when your thoughts feel loud or you need a moment to regroup. Take a slow, deep breath, then notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Practicing it during calmer moments can make the steps easier to remember when you need them most.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"636\" height=\"661\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/Screenshot-2026-08-18-112509.jpg\" alt=\"\" class=\"wp-image-7322\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/Screenshot-2026-08-18-112509.jpg 636w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/Screenshot-2026-08-18-112509-289x300.jpg 289w\" sizes=\"auto, (max-width: 636px) 100vw, 636px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Stress and anxiety are often the biggest obstacles when it comes to important moments in our lives. While situations such as receiving a promotion at work, taking final exams, going on a flight, and performing in a sports competition can be exciting and positive experiences, without proper stress management, the fear of failure and need for success can have a negative impact on not only the results, but our long-term health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That\u2019s where the 5-4-3-2-1 Grounding Technique comes in, as it is designed to ease your state of mind so that you can get through stressful moments. The goal with this exercise is to use the five senses to&nbsp;<a href=\"https:\/\/healthymonday.com\/destress-monday\/reduce-stress-by-being-present\" target=\"_blank\" rel=\"noreferrer noopener\">focus on the moment<\/a>&nbsp;and avoid multiple anxious thoughts that can get in the way of your progress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deep, slow,&nbsp;<a href=\"https:\/\/healthymonday.com\/destress-monday\/intro-to-deep-breathing\" target=\"_blank\" rel=\"noreferrer noopener\">and long breaths<\/a>&nbsp;are your first priority for achieving a calm state before proceeding to the following steps:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. SEE:<\/strong>&nbsp;Acknowledge five things that you can see around you. Options can range from a pen or stapler at your office to a bird or tree while you\u2019re out at the local park. If you\u2019re at home, you can look at a family photo on the wall or a glass of water on the kitchen counter. You can pick between big and small items to keep your options open.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. TOUCH:<\/strong>&nbsp;Acknowledge four things that you can touch around you. You can start with your hair, hands, elbows, and other parts of your body if you\u2019re short on time. The ground beneath your feet, whether it\u2019s the floor of your bedroom or the&nbsp;<a href=\"https:\/\/www.sharonsalzberg.com\/real-happiness-at-work\/\" target=\"_blank\" rel=\"noreferrer noopener\">office at work<\/a>, also helps. Pillows, desks, phones, and keyboards can fit this step.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. HEAR:<\/strong>&nbsp;Acknowledge three things you can hear around you. Instead of listening to your own thoughts or sounds from your body like your stomach growling, focus on external noises. Examples include someone driving a car nearby, a clock ticking, or a dog barking. If you\u2019re at work, you can listen to typing and the steps of people walking by your desk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. SMELL:<\/strong>&nbsp;Acknowledge two things around you that you can smell. This step may be a challenge compared to the others, so it\u2019s best to go to a place with more sources of scent if you don\u2019t smell anything wherever you are at the moment. The outdoors has plenty of options for smells, and the soap in bathrooms also helps. Your furniture can provide pleasant smells for this step when you\u2019re home.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. TASTE:<\/strong>&nbsp;Acknowledge one thing around you that you can taste. It doesn\u2019t necessarily have to be food, as toothpaste and minty floss you use in the morning or at night are easy sources. You can also go with the cinnamon-raisin oatmeal you have for breakfast, the sandwich and chips you have for lunch, or the pasta primavera you have for dinner. Coffee, tea, and other drinks you have to get through the day also work.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">End this exercise with a long, deep breath.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With these steps, you will be able to get the most out of the moment. Focusing on your senses will help you be more mindful, which will then help you accomplish your tasks and experience success. As a result, you can defeat your anxiety and feel in control of your life. Put this technique into practice to so that you can improve your health and make those big days fun!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Use Your Senses to Find Calm Stress can take a toll on both your mental and physical well-being, sometimes without you even realizing it. Self-care practices can help you pause, check in with yourself, and manage stress before it becomes overwhelming. The\u00a05-4-3-2-1 grounding technique\u00a0uses your senses to bring your attention back to the present when [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7321","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7321"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7321\/revisions"}],"predecessor-version":[{"id":7323,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7321\/revisions\/7323"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}]