30 day challenge
By Melissa Lafrance on October 3, 2018
Studies show that our minds are wandering 46.5% of the time.1 With all the digital distractions around us, it’s not surprising that there’s greater focus on mindfulness practices. A tremendous amount of research over the past 20 years has demonstrated the benefits of mindfulness for physical and mental wellbeing. Whether you are new to mindfulness, practicing already, or part of a department or unit looking for a team-building activity, everyone can benefit from this simple practice.
At UBC, you have the opportunity to explore mindfulness and enhance your wellbeing with the 30-Day Online Mindfulness Challenge.
About the 30-Day Online Mindfulness Challenge
Available to all UBC staff, faculty and postdoctoral fellows at all campus locations, the 30-Day Online Mindfulness Challenge is a free, innovative and evidence-based program that encourages employees to incorporate mindfulness into the workplace and in their everyday lives. Content is delivered via any online or mobile device and focuses on simple yet powerful and achievable learning objectives.
You can expect:
- 10 minutes per day of mindfulness training for 30 days
- Expert-led and evidence-based programming
- Online platform that can be used anywhere
- Free to join and includes participation of a buddy or colleague of your choice
- Open to all UBC staff and faculty (Vancouver and Okanagan campuses)
What previous participants say:
“Mindfulness practice helps reset my mind and have a clear perspective when I become unfocused or feel overwhelmed in the workplace.”
“Taking the Challenge with a colleague was really helpful…having another person who understood the immediate benefits of practicing mindfulness… it kept us accountable.”
“The Take 5 mindfulness practice has become a regular part of how we begin team meetings. [It’s] helped us be more present, better listeners, engaged and resilient.”
All UBC staff and faculty in Vancouver and the Okanagan can participate in the 30-Day Mindfulness Challenge by:
- Registering for the Challenge orientation webinar: Oct. 17 from 12:00-12:30 p.m.
- Taking a look at the orientation video on Mindwell-U’s website.
- Creating your profile on the online hub using this UBC Vancouver and Okanagan staff and faculty link.
- Choosing to register for the 2018 Challenge (Oct. 29 – Nov. 27) and/or the 2019 Challenge (Apr. 15 – May 10). Additional start dates will be available later.
If you have any questions, email Melissa Lafrance at firstname.lastname@example.org.
Photo Credit: Melissa Lafrance
Posted in Information Update, Mental Health, Mindful Moments | Tagged 30 day challenge, concentration, education, Focus, free, mental health, Mindfulness, practice, resilience, UBC, wellbeing | Leave a response
By Melissa Lafrance on January 10, 2017
Faculty and Staff at UBC have the opportunity learn and practice mindfulness through two programs this spring:
1. Take the first steps to learning about mindfulness with the 30 Day Mindfulness Challenge 6 – March 7, 2017.
Format: Online, 10 minutes a day. Suitable for everyone, especially those with no mindfulness experience or those looking for support in incorporating mindfulness into busy day-to-day life.
2. Go in-depth and further your practice with the Mindfulness@Work program April 10 – May 15, 2017.
Format: In-person and homework practice, 1.5 hours per week for six weeks. Suitable for everyone, especially those looking to expand their knowledge behind the science of mindfulness and its applicability in the workplace.
The 30-day Mindfulness Challenge is an innovative and evidence-based online training for UBC staff and faculty looking to incorporate mindfulness into the workplace and in their everyday lives. With 10 minutes a day for 30 days, participants will be healthier, more productive and better able to problem-solve and work effectively in a team.
|How it Works:||Key Impact Areas:|
Register for the Online Challenge Now until February 3!
- UBC Vancouver staff and faculty registration link
- Submit the $25 registration fee (cash, cheque payable to UBC Human Resources, or journal voucher to KPGK) to Melissa Lafrance, Human Resources, 600 – 6190 Agronomy Rd, Vancouver, BC, V6T 1Z3.
The six-week, in-person training program will run April, 2017. For those looking for a more in-depth mindfulness training, Mindfulness@Work specifically focuses on integrating the practice of mindfulness in the workplace to promote effectiveness, teamwork, and communication.
- Delivers expert-led and evidence-based programming
- Content is delivered and classes are led by a mindfulness expert
- Learn and practice meditation and core Mindfulness Based Stress Reduction
How it works:
- 5-10 minutes per day
- Online, anytime, any device
- 30 consecutive days
- $25 to join which includes participation of a buddy of your choice
Key Impact Areas:
- Health and wellbeing
- Leadership and resiliency
- Increased performance
- Teamwork and conflict resolution
Spring 2017 Program
Mondays, 9:00 – 10:15am: April 10, 18 (Tuesday), 24 & May 1, 8, 15
Retreat (mandatory): Saturday, May 6, 10:00am – 2:00pm
Register for Mindfulness@Work Program now until April 6!
- UBC Vancouver staff and faculty registration link
- Submit the $100 registration fee (cash, cheque payable to UBC Human Resources, or journal voucher to KPGK) to Melissa Lafrance, Human Resources, 600 – 6190 Agronomy Rd, Vancouver, BC, V6T 1Z3
- Most staff & faculty have the option to access one of UBC’s professional development funding programsto cover the $100 registration fee. Learn more about PD funds here.
Posted in Events, Mental Health, Mindful Moments | Tagged 30 day challenge, attention, Focus, mental health, Mindfulness, mindfulness@work, Mindwell U, program, registration, stress relief, training | Leave a response
By Guest Contributor on December 2, 2015
Health benefits of mindfulness include less stress, improved sleep and reduced pain
The chances are good that you have heard about mindfulness recently– it’s everywhere! From the World Economic Summit in Davos, to 60 Minutes, to the Armed Forces or the Seattle Seahawks, mindfulness is being used in a multitude of settings , as it has been proven by neuroscience to do everything from improve leadership skills and sleep quality, to reduce stress and conflict.
What is mindfulness & how does it work?
Mindfulness is a systematic training of the attention to help people live their lives in the here and now. By teaching people to focus on the moment, without judgement, they can see things more clearly – the good and the bad, and can therefore respond more skillfully.
Benefits of mindfulness
Practicing mindfulness can improve both physical and psychological symptoms as well as create positive changes in health attitudes and behaviors.
|Physical Health||Mental Health||Workplace Benefits|
The University is participating in a pilot project in partnership with the Movember Foundation to bring the benefits of mindfulness to faculty and staff. During 2015, UBC offered several mindfulness workshops, plus a ‘Mindfulness@Work’ six-week course and one-day retreat taught by Dr. Geoffrey Soloway and Kara Smith of MindWell Canada. All events were well attended, with results showing increases in resiliency, productivity, and the ability to handle stress and interpersonal conflict.
To further create a mindful community at UBC, the 30 Day Mindfulness Challenge, an online mindfulness training, is being offered to 225 faculty and staff on a first-come-first-served basis.
The Challenge is an online mindfulness training where lessons are delivered via any device, anytime, and anywhere that takes just 10 minutes a day for 30 consecutive days. Participants and their buddies (each person will be asked to invite a buddy for free, from outside the organization) will learn core mindfulness concepts and be able to experience outcomes including improved health and wellbeing, enhanced productivity and creativity, and improved problem-solving and teamwork.
Orientation and Information Sessions
To learn more about mindfulness and the 30 Day Challenge, join Dr. Soloway on Dec. 8, Jan. 12 and Jan. 13 for one-hour information sessions. Click here for more information.
Can’t Make the Orientation Session?
Everyone is welcome to attend an orientation session, however attendance is not mandatory in order to register for the challenge. To secure a space in the 30-Day Challenge, payment must be made at an orientation session or sent to UBC Human Resources (attn. Melissa Lafrance). Please note that payments will not be processed until after December 8, 2015. Click here for more information.
MindWell Canada (MWC) is a leader in helping people integrate mindfulness into their personal and professional lives, by working with executives, athletes, health care professionals and teachers helping them create a more joyful, less stressful and more connected career and life. MWC has a network of partners around the world and has worked with companies and organizations throughout North America, Europe and Asia.
Dr. Geoffrey Soloway has been working in the area of health promotion, mindfulness and wellbeing for over 12 years. Geoff completed a PhD on Mindfulness at OISE of the University of Toronto, as well as a Master’s of Education on Holistic Education. Geoff is also an Organizational Coach, completing his certification through the University of British Columbia. Currently, Geoff is a Partner with MindWell Canada, and Instructor for UBC Continuing Studies.
Posted in Geoffrey Soloway, Guest Contributor, Mental Health, Mindful Moments | Tagged 30 day challenge, challenge, Geoffrey Soloway, mental health, Mindfulness, Movember, online, skills, UBC | Leave a response