5 Ways A Healthy Lifestyle Helps You Handle The Night Shift

Few people find working the night shift an easy prospect. For most, it takes a progressive toll that only grows worse over time. Weight gain is a common side effect. An ever-increasing sleep deficit is another common side effect. While you’d be hard-pressed to find a night shift routine that can substitute for a regular day-night schedule, a healthy lifestyle can help you handle the night shift better. Here are five ways a healthy lifestyle will do that for you.

Healthier Immune System

People who work the night shift tend to get sick more often. That is because the body needs certain things to maintain a healthy immune system. It needs enough rest, proper nutrition, and regular exercise. If you make a habit of getting enough sleep, minimizing unhealthy food choices, and getting at least some exercise, you’ll get sick far less often than your coworkers.

Better Sense of Well-Being

Anyone working the night shift gets less sunlight exposure than people who work a day shift. They also get to socialize less often with friends and family. Anyone getting insufficient sleep also struggles more with emotional control. This combination can cause a steady decline in your sense of well-being. Regular exercise, good nutrition, and sound sleep all help you preserve a healthy sense of well-being.

Weight Control

Poor sleep, poor nutrition, and minimal exercise are the trifecta of gaining weight. That means that working the night shift puts you at far greater risk for obesity than your day shift counterparts. Regular exercise and a healthy diet help you combat the calorie-based side of weight gain. As a bonus, exercise and healthy food help support restful sleep.

Faster Recovery time

It’s a fundamental truth that unhealthy people recover from injury and illness more slowly than healthier people. A healthy lifestyle makes you more physically, emotionally, and mentally resilient. You bounce back faster from illness. You’re less likely to become depressed about an illness or injury and more likely to see it as a challenge. In short, you’re better prepared to get well.

Helps You Avoid Problematic Chemicals

Night shift workers often find themselves stuck in an ugly cycle of chemical use. They don’t get enough healthy sleep, so they chug coffee and energy drinks all night. They get home tired but stuck with caffeine wakefulness. They have a beer or a glass of wine to help them drop off, which causes poor sleep. Begin the cycle again. A healthy lifestyle lets you stay awake and fall asleep without relying on chemicals to help.

You Need a Healthy Lifestyle

In many ways, night shift workers need a healthy lifestyle even more than people on day shifts. You have more challenges. A healthy food, exercise, and sleep regimen make you more resilient, less prone to illness or injury, and psychologically healthier. All of which makes coping with the night shift easier.

Are you a seasoned night shift pro looking for a new workplace? Let Gallman Consulting help you find that new night shift position.

The 5 Steps To Achieving Work-Life Balance

The days of employees quietly accepting endless demands for overtime are largely done. Part of it is a culture shift as millennials stand poised to take up the lion’s share of the workforce. Part of it is a growing recognition of the damage chronic stress and exhaustion take on the health of workers. After all, no one is productive when they’re sick.

If you’re struggling with work-life balance, keep reading for five steps to help you establish the right balance.

Embrace the Word “No”

An endless cycle of obligations to friends, acquaintances, co-workers, and managers can leave feeling like your about to drown. Figure out what things really matter to you and say yes to those. Say no to everything else.

Apply the 80/20 Rule

The 80/20 rule or the Pareto Principle holds that most of your biggest results come from a small amount of your work. Look for the parts of your work that create the most results and offload as much of the other stuff as possible. You’ll achieve more while actually doing less.

Get or Stay Healthy

When you’ve got lots of demands at home and at work, it’s easy to let your health and fitness slide into the background. Make those things a priority. Being healthy and fit makes it easier to weather stress. You can even build some family time around staying fit by organizing weekend hikes.

Ask for Help

Sometimes, you will end up with too much on your plate. When that happens, don’t try to be a hero or start sacrificing sleep. Reach out to colleagues for help at work. Talk to friends and family to help you manage personal obligations. More often than not, people are happy to lend a hand.

Accept Some Imbalance

No one can attain an ideal balance between work and life in the long term. Sometimes you have a big project that soaks up your time. Sometimes your kid needs surgery. These imbalances are part of the deal that is life. Accepting that things will tilt one way or the other sometimes will help preserve your sanity.

You’ll probably never strike a perfect work-life balance. What you can do is get a whole lot closer. Look for ways to prioritize your time energy on the things that matter most and get you the best results. Trim obligations you don’t care about. Ask for help when you need it. These steps will help you take some big steps toward a better-balanced life.

Stuck in a job that won’t let you find that work-life balance you want? Touch base with Gallman Consulting and let us find you a job that respects work-life balance.

7 Ways To Boost Your Job Satisfaction

Job satisfaction is a fickle thing. If you work in a job that doesn’t challenge or stimulate you, it can become a kind of torture to show up every day. If you’re stuck in this kind of rut, keep reading. We’ve got seven ways you can boost your job satisfaction without quitting your job.

Spend Time with Upbeat Coworkers

There is always someone in the office who is perpetually unhappy. Avoid that person. Instead, find that chipper, upbeat person, and hang out with them. Happiness is almost infectious. That will make your job feel less tedious and frustrating.

Branch Out

Nothing kills satisfaction like monotony. If you feel like your days are interchangeable, look for ways to break up the routine. Find a committee to join or get involved with planning a party for a coworker.

Takeaway: If all else fails, start a committee. Building something often creates satisfaction.

Embrace Gratitude

Even if your job isn’t fantastic, you probably don’t hate everything about it. Maybe you like your coworkers, or the company has great insurance benefits. Take a few moments to remind yourself about the things you’re grateful for about the job.

Eat Healthier

A carb and fat-heavy lunch will make you feel lethargic, which makes it easier to feel dissatisfied with your job. Choosing healthy meal options like a garden salad with grilled chicken gives your body resources.

Takeaway: Eating healthy will serve as a mood booster.

Fix the Problem

Is there one specific task or process in your job that makes you hate it? If it’s not a core element of the job, talk to your manager about ditching that task or process. Most managers will embrace changes likely to make you more efficient and engaged.

Stop Procrastinating

We often use procrastination to avoid starting unpleasant tasks, yet this avoidance breeds stress. Stress breeds dissatisfaction. The stress and anxiety only grow worse as we contemplate the approaching deadline for the unpleasant task. Make a plan for doing these unpleasant tasks and getting them off your plate. The sooner they go away, the more satisfied you’ll feel about your job.

Takeaway: You also get the added benefit of giving your heart, nervous system, and adrenal glands a break.

Build In Easy Wins

Working on long-term projects can create dissatisfaction because the results remain off on the horizon somewhere. Create some short-term goals that you can accomplish each week. These easy wins can give you a psychological boost and increase job satisfaction.

Quitting your job isn’t the only solution to job satisfaction. Sometimes actions as simple as eating a little healthier and changing whom you hang out with can boost your satisfaction. In other cases, you may need to take more challenging steps like weeding out procrastination or creating a committee from scratch. There is, however, almost always a way to make your job more satisfying.

Have you already tried a bunch of these steps and still can’t find any job satisfaction? That means it’s time to look for a new job, and Gallman Consulting can help.

11 Quotes To Help You Stay Motivated At Work

If you feel less than engaged at work recently, like you’re just putting in the time, than you’re not alone. Around 7 in 10 workers in the US feel some level of disengagement from work. If that’s not the kind of employee you want to be, keep reading for some quotes that will help you stay motivated at work.

“Success is the sum of small efforts, repeated day in and day out.” ~Robert Collier
“A year from now, you may wish you had started today.” ~ Karen Lamb Takeaway: The only way you can finish something important is to start. If you keep putting off the start, you’ll never finish.

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” ~Earl Nightingale
“Even if you’re on the right track, you’ll get run over if you just sit there.” ~Will Rogers
“A dream doesn’t become reality through magic; it takes sweat, determination, and hard work.” ~Colin Powell
“Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so.” ~ David Brooks Takeaway: In many ways, motivation is the belief that you can make the future better. Even if you only make it better for yourself and your family, it’s still better.

“Be humble. Be hungry. Always be the hardest worker in the room.” ~Dwayne “The Rock” Johnson
“Don’t watch the clock. Do what it does. Keep going.” ~Sam Levenson
“Believe you can, and you’re halfway there.” ~Theodore Roosevelt
“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” ~ Dale Carnegie
Takeaway: Failure tells you that you took a wrong turn somewhere. Figure out where you took that wrong turn and don’t do it again.

“Happiness does not come from doing easy work but from the afterglow of satisfaction that comes after the achievement of a difficult task that demanded our best.” ~Theodore Isaac Rubin

Staying motivated at work can be difficult, especially if you feel disengaged. Just remember that many people feel disengaged at work from time to time. You can choose to be motivated. If you need a little help with that motivation, check out the list of quotes above. Success stems from consistent hard work, not occasional flashes of effort.

Have you been trying and failing to stay motivated at work? Can’t seem to find any inspiration? It might be time for a change. Let Gallman Consulting help you find a more motivating workplace for you.

GPS Gives Back! Thank you Terri Stone!

GPS Gives Back! Thank you Terri Stone!

Thank you Terri Stone at GPS Corporate!

GPS encourages our staff to Give Back to their community by volunteering. Each GPS staff team member is encouraged to volunteer one day (paid working day by GPS) per quarter throughout the year.

Thank you Terri Stone for giving back at the Harvest Hope Food Bank today! #gpsgivesback #harvesthope

Remember you can volunteer, Give Back and make a difference in your community as well!