How To Reduce Screen Time & Set Healthy Boundaries

The Social Dilemma documentary on Netflix inspired this week’s video. It is mind-boggling to learn how we ARE the product! It now makes sense to me when my husky, Gibbs, shows his intervention skills! 🙂 

I’ll show you how to reduce your screen time on selected social platforms & how to set healthy boundaries for your time, emotions & energy in 10 steps. 

Step 1. 

Swipe to the right and scroll down until you see Screen Time. You can also access it by going to Settings. 

Step 2.

Click on it to view your daily average. Scroll down to decide whether you want to share this on all of your devices. 

Step 3. 

Scroll back up, just a little until you locate See All Activity. Click on that. 

Look at the time that you have spent on your phone and notice what you accomplished. You will now see how much time you spend in the following categories, like networking, researching, or creating. 

Step 4.

Scroll down to Pickups. This statistic shows you how often you pick up your phone AND which apps you use first after picking it up! Now you can recognize it is time to set healthy boundaries from social platforms. 

Step 5.

Scroll to find the social media platform you want to set healthier boundaries for your time, emotions, and energy. For this example, I’ve chosen to show you how to do this for Facebook app. Select Facebook and click on it. 

Step 6.

You will see your daily average on this platform. Scroll to the bottom to select Add Limit. 

Step 7.

Choose the amount of time you want to spend on each social media platform. 

Step 8.

Want more healthy boundaries? Select Customize Days. Every day of the week, you get to select how much time to spend on that particular app. 

Step 9.

You will receive a notification 5 minutes before the time limit. Kind of like when our parents did with us when we were kids, right? Here though, you will get to choose to ignore the time limit, add a minute or add 15 minutes.

Step 10.

If seeing notifications is your trigger to pick up your phone, then stop them!  Badges are the red dots on top of the icons. There is no need for them on your social apps. It will only take control of your time. What works for me are temporary banners. 

I’m clearly not opposed to social media. It has become invasive in 3 areas, my time, emotions, and energy. Setting healthy & realistic boundaries on social platforms has allowed me to be fully present in my life. I deserve that and so do those with whom I spend time with. 

Love to know your thoughts and if this was valuable to you!

How Self-Care In Healthcare Isn’t As Hard As You Think | Employee Wellbeing

Did you know 3x as many Americans met the criteria for a depression diagnosis during the pandemic than before it? We are all in a relationship with stress and chaos. We spend approximately 1/3 of our time at work, and it may be helpful to consider these proven resources to help decrease stress, reduce workplace burnout, increase focus, compassion & happiness. This week I’ll share tips for you to share with your teams. *Special edition this week for IgniteDDS* 

Let’s look at what many of us may be experiencing daily. 

1. Isolation & Loneliness

2. Cancellation of events 

3. Supply chain anxiety

4. Travel restrictions 

5. Getting the virus or having family sick (high risk) 

6. Financial Stability 

7. Employment Uncertainty 

8. Domestic Violence 

9. Struggle with emotional and mental health, anxiety & depression 

10. Insomnia

It’s time to create a work culture that emphasizes; Connection, Compassion, and Communication. You help to develop work-life wellness. Forget balance. Balance is an even distribution of weight. Anything above sound balanced to you? Wellness is an actively pursued goal referring to being in good health! 

How do you begin? SELFcare in healthcare

1. Start a conversation with your team. 

2. Encourage vulnerability as a leader and lead with it. 

3. Listen with the purpose (everyone will have a different worry or symptom). Make sure that you are in a healthy, non-judgmental space to listen, not solve! You are not a therapist! 

4. Find and offer resources. Set small goals for mindfulness at work. Happify AND Headspace offer easy, time-efficient, & effective tasks for each member of your team. These tasks do not take up all of your free time at lunch. Accomplishing these goals may recharge you. 

Special note: These platforms may have free memberships during this pandemic. It’s worth it to check it out! 

I hope you found this information valuable!

Anastasia

Take What You Learn & Make A Difference With It

How To Support Employees In Small Biz When Customers Refuse To Wear A Mask

Stay calm and mask on! Many small businesses from restaurants, coffee shops, art galleries to dental practices are implementing safety policies and being assaulted for it. This is about ALL of us and who we serve. Employees will be the ones who will feel the heat, This will impact their emotions, energy, and productivity.

Get FIVE tips to handle customers and support your employees.

1. Inform those who you serve on social media, your website, have resources available so people who question your policy can view in real-time what is recommended per state and counties. Have colorful and simple signs (fewer the better ) to place onsite and with your marketing messages. Get some videos uploaded to show what to expect. YOU are placing healthy boundaries for the HEALTH of ALL!

2. Give masks away for free! Unite with those in your communities who are making hand sanitizers and give those away. No mask? No problem! We’ve got one for you!

3. Support employees who will be bearing the brunt of verbal or physical assault. Think of it like cool downtime. I like to say it is a self-care wellness check! (HINT: I talk about this in my upcoming ebook) Employees must decompress from stress! Check out these apps for your employees SuperBetter At Work, Happify, and TalkSpace.

4. Collaborate on a backup plan with your employees on what services or products can be contact-free. Maybe it is an online catalog, order food online, curbside service for coffee to Invisalign trays, etc.

5. Set the boundary where disrespect is not tolerated. You are a small business so you can choose how to convey this message. Have a sign No Mask No Service. I’d prefer … This Is An Assault Free Zone 🙂

Let me know if these tips were helpful to you in your small business!

Take What You Learn & Make A Difference With It

Anastasia

3 Ways To Set Healthy Boundaries When Social Media Posts Trigger Negativey

Wearing a mask! It is a trending topic on social media that triggers some negativity! Don’t allow these posts to steal from your time, your emotions or your energy! Get 3 ways to set healthy boundaries when you see these posts on social media!

I used to be someone who did not set healthy boundaries. I was really bad at it! The result? Other people ran my life! I rode shotgun! I don’t do that anymore. I learned how to set healthy boundaries with my time, emotions, and energy.

Today I want to challenge you to setting healthy boundaries here … on social media. When you see a video or post regarding wearing a mask you will likely feel frustrated, angry or fearful. What’s the problem with wearing a mask?

After reading hundreds of comments on posts I found 4 common concerns.

1. Safety. Do your part to keep yourself and others safe.

2. They are uncomfortable to wear. I get it! I wore a mask for 25 years when I worked as a clinical dental hygienist!

3. Breathing is difficult.

4. It infringes on my rights.

Viewing or commenting on these posts will most likely trigger a negative emotion, deplete your energy and suck time from your day.

Here are 3 solutions;

1. Don’t respond. Stop, Pause and Scroll. Intentionally go to a person whose posts are positive or humorous. Reset your mind. Me? I go to Gibb’s fan page and check out other dog / pet posts as that makes me happy.

2. Respond to learn than to be right. So if a post states that someone has asthma and they share they can’t breathe wearing a mask, you could share … “I’m doing my part to wear a mask yet I’ve not thought about it that way before, thank you for helping me understand”

3. Delete / Unfriend / Unfollow THIS is total freedom from the bondage of social media stress.

Has this been helpful to you? Let me know! COMMENT or share!

Anastasia

4 Acts Of Kindness That Are FREE + Good For Your Mental Health

How is kindness good for your mental health? It reduces stress and boosts self-esteem! This week I’ll share 4 acts of kindness, that are FREE and who doesn’t like FREE? The impact of these kindness tips will benefit you and those you share them with!

Here are 4 FREE acts of kindness you can do immediately!


1) IM or text a friend you have not contacted in a while. I like to say, I know this is a random text, yet I wanted you to know that you have been in my thoughts and I hope you are staying safe & healthy.

NEXT, amp up that text or IM and send a photo or memory you have and share that this was in your social media feed and it made you smile and hope it lightens up their day too.

Facebook made it easy for you! Go to the sidebar where it says explore. Look for the “memories” option and you are on the fast track to kindness.

FINALLY, send a music link that connects you to that friend, co-worker, etc. For example, every time I hear the song “The Safety Dance” I text or call my BFF since 2 nd grade to share that this song is playing and I’m thinking of her.

2) Give a genuine compliment to those in your space. Partner, child, co-worker, or employer.
My hubby and I share 2 things at the end of the day. First, we will share one thing that we loved about them that day (were they kind to someone in the grocery store, helped an older person, or had patience with you 🙂 ) and second, what they did that we are thankful for that day. It never gets old because each day is different!

You can write on a post-it note words of encouragement or empowerment to a co-worker or employer as we begin to re-enter our workplaces.

3) Join a LOCAL FB group and see how you can be helpful in your community. For example, we had a locally owned pet store that had an opportunity for customers to donate to a local dog food bank to help a local animal shelter.

Other examples are noticing if someone needs help shopping, dropping off or picking up mail, etc.

4) SMILE!! I’m not kidding! Be intentional and genuine! Smile at the grocery store cashier and thank them! Smile at people when you are walking your dog! Smiling is a healthy contagion! Smiling reduces stress and increases your happiness!

Let me know if these tips were helpful!

Till next time,

Take What You Learn & Make A Difference It!

How To Overcome Zoom Fatigue

Do you ever feel exhausted after a zoom meeting? Zoom fatigue is real! It impacts your body and your emotional health! This week, Anastasia will share how Zoom fatigue impacts your body, why it depletes you emotionally, and give you 6 tips to overcome it!

In March 2020, there were over 200 million Zoom meetings! How many of you have felt drained after one Zoom meeting or experience a mind fog during one? Zoom fatigue happens because your body is stagnant!

Zoom fatigue happens because your body is stagnant

Think of in-person meetings and how you move your body, whether it is looking at other people, tilting your chair back, swiveling in your chair, etc.

It isn’t just zoom meetings for business. It is telemedicine, teledentistry, virtual conferences, therapy sessions, teacher meetings, CE, training, etc. 

The truth is that video conferences demand more focus! We have to work harder to process non-verbal cues, like facial expressions or body language.

It can be emotionally exhausting because you may feel like you have to be “on” or bring MORE energy during each meeting.

Silence makes people anxious about whether the technology is working. Silence makes people uncomfortable when on video conferences. A 2014 study by German academics showed that delays on phone or conferencing systems shared our views of people negatively: even delays of 1.2 seconds made people perceive the responder as less friendly or focused.

Finally, we are uncomfortable without eye contact. Learn to look at the camera instead of yourself within the screen on your laptop, iPad, iPhone.

6 Tips To Overcome Zoom Fatigue

1. Give yourself buffer time in-between each Zoom meeting. Get 16 oz. water to place beside you and refresh it after each meeting. Hydration is something many of us forget! Stretch. Close your eyes & breathe.

2. Determine which Zoom meetings can be called in verse a video conference.

3. Ask whether the camera may be turned off during the meeting so you may stand up, or stretch without disrupting the meeting. Alternate your Zoom meetings by standing and sitting.

4. Be mindful of ergonomics. How long are you sitting? What is your posture like? Do you have a supportive chair for your lower back?

5. Get outside for at least 1 hour a day. Fresh air and zero screen time are recharging time for you.

6. Avoid multitasking with emails, social media, etc. Be old school. Get a notebook and take notes to help you retain what was mentioned during that meeting and how you can help.

Let me know if this information was helpful to you!

Till next time,

Take What You Learn & Make A Difference With It!

What Dental Patients Can Expect From Dental Practices In A COVID-19 World

This week Anastasia answers a viewer’s question, “I have an upcoming wellness visit with my dental hygienist, what can I expect from my dental practice?”

Is your dental practice keeping you in the loop? Are they sharing what to expect from their practice as they reopen? A video on their social media pages? Have you received a newsletter? Text or email? Is it on their website?

Here is what dental patients can expect.

1. Pre-screening questions BEFORE you get to your dental practice for your dental visit.

2. As soon as you walk in, there should be hand sanitizer + forehead or temporal thermometer. Some practices will have pulse oximeter.

3. In a perfect world, as soon as you enter, have your temporal temp. taken you are immediately taken into the treatment room. * In a next to a perfect world, you are social distancing in the reception room with very few people & everyone is wearing masks. NOTE: There are no magazines, coffee / tea stations, or kids’ toys.

4. TREATMENT (Wellness or Restorative) Your dental team will look different. In addition to PPE, gloves, masks, lab coats or scrubs, protective eyewear or loupes … LOOK FOR Surgical caps, gowns, booties AND face shields. (THIS IS IMPORTANT) Expect your appointment to take longer. Expect the dental team to minimize aerosols by doing the following *PreRinse *Selective Polishing or Zero Air Polishing * Hand instrumentation verse Ultrasonic *Rubber dams when dental handpieces are used for restorative. *Use of HVE (I’ve called it the mac daddy suction)

5. Teledentistry – may be for consultations, or virtual exams (no contact) Personally, I’d recommend that once your treatment is completed that you use hand sanitizer & place your mask back on prior to paying for your service at the front desk. Always ask your provider questions. This is your health.

Finally, breathe and smile!

How To Set Healthy Boundaries During COVID-19

Having healthy boundaries is a part of self-care! Where do you begin? This week, why healthy boundaries improve your relationships, and how to effectively communicate your needs to your partner, family, and friends. It’s about who you allow in your space! Space is your personal time, your emotional space, and where you give and spend your energy.

Sometimes the combination can feel quite crowded! That’s when my hubby, David, and I decided we would add a fun element to our communication when that happens. We say, “Get out of my nest”.

When your personal & emotional space feel crowded, I’ve found it helpful to say “Get out of my nest”.

anastasia

How are setting healthy boundaries helpful for you?

  1. You have defined your identity. You are confident. Not arrogant. Your confidence is going to work for you as others will now know what to expect from you. How refreshing is that?
  2. Healthy boundaries honor what you need. It is important to not judge other people’s choices or boundaries. Be kind & listen with an open mind.
  3. Determine the consequences for when someone crosses that line. Be committed to take action. What would that look like? Personally, I’ve chosen to unfriend individuals on social media, end friendships, relationships, and my work environment. It was not easy. When someone disrespects you more than once and you now know what to expect of them, ask yourself, “how will this impact my emotional & physical health if I continue to allow this.”?
  4. When you consistently follow 1-3 you will be respected. You don’t have to be loved or liked by everyone to be respected. 
  5. Ask your partner, friends, family & co-workers what their healthy boundaries may be or how you can best be helpful to them and …. listen.

How to communicate effectively is by using “I” statements.

Let’s say, you don’t want to talk about the news or COVID-19 anymore today. You may consider the following;

“It is not helpful to me to talk about COVID right now.” 

“It has been helpful for me to limit my news/media to 20 minutes a day. And I’m maxed out.”

“I am feeling overwhelmed today, may we change the topic? “

Here are some of my healthy boundary examples during COVID-19.

  1. TOPIC: Weight gain memes. 

ACTION: I scroll past them on social media without commenting because I’m hoping the algorithm will see that I don’t engage and find me other memes to interact with. So far, my theory has worked!

ACTION: If a weight gain meme is texted to me. I recognize that it is meant for humor & without a mean intention. Yet, I have set my boundary by texting back, “It is stressful for me to see memes that make fun of women gaining weight during COVID.”

2. TOPIC: Complaining or Boredom Texts / Posts

ACTION: I appreciate your view, however, I am focusing my energy on how I can be more thankful, happy for what I have right now. 

Both of those examples share what I will allow into my space without being unkind.

How do you have healthy boundary success? Get real with your feelings and what triggers your stress. Recognize who & what you will allow in your space to be your best.

Let me know if this has been helpful to you!

Anastasia

Dog Owner Tips: How To Prepare For Your Re-Entry Into The Workplace After COVID-19

Dogs are loving this time with their owners! What will they do when you re-enter the workplace? I’ll give you tips to prepare them and tips for you to spend time now to save you time and money later!

1. Know the breed. This will prepare you for what type of potential health issues from hip dysplasia to blindness. It will also give you insight as to how much exercise your dog will require to be healthy physically and mentally.

2. Your puppy will not be able to be boarded or socialize at doggy daycare or walks until they have received all of their vaccinations. That said, set yourself up for success by making arrangements for a dog sitter when you are away. I recognize that online pet-sitting apps can be successful for pet owners.

Take the time now to check out dog boarding & doggie day care businesses near you. Look at their social media pages. This will give you an idea of what the atmosphere will be like for your dog. Call and ask questions. Plan an onsite visit.

It took us 3 full days to select Love My Dog Downtown for our husky Gibbs.

3. If you are going to invest in a pet sitter app during the holidays, get a webcam. The safety of your pet & home comes first. That said, be careful as some pet sitters either overbook themselves to get extra money and will be late getting to your pet. Accidents happen and then your pet will be distressed.

4. Socialize your pet ASAP. It is so important to have them play and meet friends as much as it is for us humans. Take them to doggy daycare or dog parks. Our husky is friendly with small and large dogs. We had him socializing as soon as he had the thumbs up from our vet.

5. Know more than your vet about nutrition. Gibbs was so sick as a puppy. Our vet had us buy prescription dog food with chicken. His condition was not improving. I finally reached out to a holistic nutritionist who asked me to check out the ingredients of dog food. Gibbs in the wild will likely eat salmon, turkey, lamb, bison, not chicken. This is not a sponsorship, yet I must share with you that Nulo pet food literally saved his life. He does not eat chicken. He is a healthy husky who eats grain-free food and treats.

6. Get healthy treats and puzzle toys. I found a ball and other puzzle toys he had to actively nudge to get his Nulo treats out. Puzzle toys are rewarding for them and are mentally engaging. Winning!

7. Stay committed to training your dog. It isn’t just when they are a puppy. I still work with Gibbs on his commands including walking. He is now four.

8. Check out pet insurance or financial options such as Care Credit, TruPanion or Nationwide. This will take time as you assess what plans are a best fit for you and your pet. Good news is that you have the time now to be informed because as we know, life happens.

Bored Is The New Busy

Prior to the COVID-19 pandemic, many of us were busy. Busy was our lifestyle. Busy was our excuse for not exercising, nurturing friendships, learning or doing something new, etc. Busy became an addiction to the endless availability of environmental stimulation. 


Enter boredom. 
Our activities are restricted. Now we are unable to find environmental stimulation.  


Bored is the new busy. 

Anastasia Turchetta


Bored is the new busy. It doesn’t have to be. 
Freidrich Nietzsche described boredom as “the unpleasant calm that precedes creative acts.” 

What if we didn’t run from being bored? What if, we visited with it, taking a peak internally and in that stillness unlock our own creativity or transformation? 

Sound crazy? 
Isaac Newton created calculus and William Shakespeare wrote “King Lear” and “Macbeth” during a pandemic.  

What will you create, learn, or discover?

Me? I’m learning to write more content on personal growth & work-life wellness. I’d also like to complete a children’s book.