Achieve ApS

Discover the 6 essential well-being factors that everyone should know for a happy and meaningful life: This post is based on Carol Ryff's 6 factor model of psychological well-being (PWB). This model is one of the first and most empirically validated models of well-being. Ryff's 6 factors: 1. Autonomy 2. Environmental Mastery 3. Personal Growth 4. Positive Relations with Others 5. Purpose in life 6. Self-acceptance The carousel describes the 6 factors together with examples and practical tips on how you can improve. Which factor shines out for you? Do you think something is missing from this model? --- Repost to help others improve their well-being. Follow Jason Howlett for more on health, well-being and sustainable high performance.

4 tips to boost your immune system (backed by science): Beat the flu and other illnesses with these four natural approaches: 1. 7 to 8 hours of quality sleep. 2. Feed your gut. 3. Get enough movement. 4. Work smart. The carousel provides you with tips on how to succeed with each approach. Stay well. --- Repost to help your network stay well. Follow Jason Howlett for more on health, well-being and sustainable performance. Engage if you liked it.

3 steps to move more to boost health and productivity (backed by science): It is easy in the modern world to think you don't have enough time to move. 1. SO WHY MOVE? Interestingly, movement often gives back more time than it takes as it helps you to think faster, more clearly and it boosts concentration. This in turn helps you to: → Make better and faster decisions. → Solve problems more effectively and efficiently. → Communicate clearly with others, reducing misunderstandings. → Reduces errors and mistakes. → Reduces reactivity. In terms of your health and well-being movement provides benefits such as: → Boosts a positive mood. → Boosts immune system functioning. → Helps maintain cognitive functioning and reduces the risk of dementia and Alzheimer's disease. → Benefits relationships from improved presence and emotional regulation. → Ultimately it promotes physical, mental and emotional health. --- 2. WHEN TO MOVE? Aim for at least 30 minutes of moderate movement a day. As little as 5 mins at a time is beneficial. 10 to 20+ mins is more effective for reducing stress and improving cognitive functioning. See the comments for the evidence. Examples: → Incorporate movement into your commute. → 15 mins every 90 to 120 mins of work. → 5 mins every 25 mins of work (pomodoro). → 10 to 20 minutes after lunch. Consider important work activities: → Before and/or after important meetings to improve active listening. → During focus time sessions to recharge your brain. → When you normally feel tired to give yourself a boost. → Between work and home life to help you be more present at home. --- 3. HOW TO MOVE? Choose something you enjoy doing. → Walk → Walk and talk meetings → Cycle → Climb stairs → Squat → Lunge → Run → Yoga → Strength training → Mobility exercises → Use the far end of the car park → Get off the train or bus a stop or two early → More fun in bed ;) How will you enjoy some movement today? --- Follow Jason Howlett for more on health, wellbeing and sustainable performance.

7.5 lessons about the brain everyone needs to know:   Use these lessons to better understand your brain and how it creates your emotions, thoughts, behaviour and even your reality.   →There are many common brain myths.   →Some are harmful, trashing our ability to understand ourselves and others.   →These lessons debunk these myths.   →This awareness benefits your emotional and mental health.   Which lesson can you apply today?   ---   This post is based on Lisa Feldman Barrett's amazing book, Seven and a Half Lessons about the Brain (see comments).   ---   Follow me Jason Howlett for more on health, well-being and meaningful performance.

5 tips to focus on what matters most: PROBLEM: Microsoft found that 64% of employees do not get enough focus time. I find this closer to 90%.   Gloria Mark and her colleagues discovered: ↳ 47 sec. was the average time spent on any screen. ↳ 10 mins and 29 sec. The period spent working on any one project at a time. ↳ 25 mins. The time it takes on average to return to activity if a person gets disturbed.   This way of working dramatically increases stress while trashing engagement, effectiveness and productivity. --- SOLUTION: 1. Prioritise ↳ Reduce workload and determine what matters most. 2. Plan ↳ Focus time, energy and attention on what matters. 3. Enable do-not-disturb mode ↳ Reduce external distractions. 4. Normalise ↳ Leaders need to build a culture that values and protects focus time. 5. Expected response times ↳ Set expectations so that people can get more guilt free focus time to be productive while still having time to respond. What helps you to gain more undisturbed focus time on what matters most? --- Repost to help your network focus. Follow Jason Howlett for more on health, well-being and sustainable performance. Engage if you found the post helpful.

A great start to 2025 for Achieve ApS: Three highlights from the last three weeks: 1. Co-creation and establishment of a healthy and effective work campaign for the HQ of a global medical device and services company. In addition to raising awareness and self-leadership, this campaign includes behaviour change services for managers to impact team and organisational culture. —- 2. Supporting the amazing non-profit Necto with an exciting data-informed behaviour change project to promote the health and well-being of people working in hospitality. Exciting to support the work of Yun Ladegaard, Christian Døsing Sørensen, Annegrete Dall Visby and Cecilie Obel Tyllesen. —- 3. Today I am returning to Denmark from the Netherlands after supporting the staff of the office of the European Association of Urology (EAU). We covered the behaviours and practices that enable individuals, managers, teams and the entire organisation to promote and sustain health, well-being and effectiveness. The EAU supports over 19,000 medical professionals across Europe and enables Urologists to provide the best possible care. We covered how to develop the capabilities of energy, time and attention management, together with how to embed the required behaviours into the day-today work patterns. In our next session I look forward to learning about the outcomes of the work experiments they designed. Thank you to Angela Terberg, Jarka Bloemberg, Emily Spieker and Fitri Meliyani for a great event. On a related note I am also excited to be supporting EAU surgeons in the upcoming EAU Talent Incubator Program in April, led by Juan Luis Vásquez. —- The book and short practical guide in tbe comments provide steps you can take to improve health, well-being and effectiveness. —- Follow Jason Howlett for posts on health, well-being and sustaining high performance.

4 steps to achieve your goals that actually work: Baylor College of Medicine found that 88% of people who set New Year's resolutions fail before the end of January (1). Setting an intent is not enough. Change is hard. Over the past 15 years I have supported people, teams and organisations in achieving their goals while forming new habits that last. If you have some goals you want to achieve or habits you want to form, the carousel below provides proven steps to help you succeed. 1. Determine your Outcome Goal(s) ↳What do you want to achieve? ↳Outcome goals are your desired destination. ↳These goals should relate to your values. 2. Determine your Process Goal(s) ↳Which actions will enable achievement? ↳Process goals are the journey you take towards your destination. ↳Practicing the actions of your process goal can result in new habits that serve you long after you achieve your outcome goal. 3. Plan ↳Set firm work boundaries. ↳Schedule blocks of time for your process goals. ↳Schedule time to reflect on your progress and to learn. 4. Reflect and Learn ↳Achievements: What went well and why? ↳Improvements: What could be better and how? ↳Next Experiment: What can you do differently next week? What are your outcome and process goals for 2025? --- Follow Jason Howlett from Achieve ApS for more on health, well-being and performance.

8 ways to show up as the parent, partner or friend you want to be: It is easy to fall into the trap of rushing for the finish line at the end of work. Trying to complete all of the unfinished tasks and emails without even considering their importance or value. This can leave us feeling drained, mentally, emotionally and physically. It is hard to be present and compassionate when we are drained. Instead we are impatient, irritable, self-centered and certainly not present. This really hit home for me when I became a father. My children really know how to push my buttons when they feel they are not getting the love and attention they need. Here are 8 ways you can become more present, patient, calm and compassionate: 1. Prioritise: What matters most tomorrow? 2. Capture: All tasks and reminders for tomorrow. 3. Reflect and Learn: Can you learn from what went well and not so well? 4. Close shop: Put yourself in do-not-disturb mode. 5. Move: A short walk is a great way to mentally transition to home life. 6. Capture: Any tasks or worries that arise during your walk. 7. Breathe: Practice the psychological sigh or slow deep breathing. 8. Intent: How do you want to show up for those you care about? You do not have to do all 8. Choose the 2 or 3 that you like the most. --- Reshare to help others in your network become more present for their loved ones. Ring the bell or follow me, Jason Howlett for more on health, well-being and performance. Engage if you like the post.

8 ways to show up as the parent, partner or friend you want to be: It is easy to fall into the trap of rushing for the finish line at the end of work. Trying to complete all of the unfinished tasks and emails without even considering their importance or value. This can leave us feeling drained, mentally, emotionally and physically. It is hard to be present and compassionate when we are drained. Instead we are impatient, irritable, self-centered and certainly not present. This really hit home for me when I became a father. My children really know how to push my buttons when they feel they are not getting the love and attention they need. Here are 8 ways you can become more present, patient, calm and compassionate: 1. Prioritise: What matters most tomorrow? 2. Capture: All tasks and reminders for tomorrow. 3. Reflect and Learn: Can you learn from what went well and not so well? 4. Close shop: Put yourself in do-not-disturb mode. 5. Move: A short walk is a great way to mentally transition to home life. 6. Capture: Any tasks or worries that arise during your walk. 7. Breathe: Practice the psychological sigh or slow deep breathing. 8. Intent: How do you want to show up for those you care about? You do not have to do all 8. Choose the 2 or 3 that you like the most. --- Reshare to help others in your network become more present for their loved ones. Ring the bell or follow me, Jason Howlett for more on health, well-being and performance. Engage if you like the post.

Want better health and success in 2025? Start with gratitude: At this time of year many of us focus on our weaknesses, faults and aspects we want to change and develop. What about the things that make you feel alive? Reflecting on the aspects of yourself and your life that you are thankful for and appreciate, helps you not only choose better goals, this reflection actually improves your health, well-being and chances of achieving your goals. Benefits of practicing gratitude: →Improves physical health ↳Better heart health ↳Fewer aches and pains ↳More likely to exercise →Improves mental health ↳Reduces negative emotions while increasing positive ones ↳Fosters grit and resilience ↳Improves self-esteem →Improves performance ↳Improves self-control ↳Improves ability to think clearly ↳Improves creativity Learn a simple scientific method of practicing gratitude in the free and open article in the comments below. --- Repost to help your network thrive in 2025. Follow me, Jason Howlett from Achieve ApS for more on health, well-being and performance. Engage if you liked it.