Dear Dartmouth,

We are getting deep into midterm season, so I’ll keep this post short and to the point. As the demands on your time and energy increase, we wanted to remind you that you are a human being, not a productivity machine. So the question at hand is how to extend the care you need toward yourself while still being a productive human.

Here are a few ideas that can help you do well because we know that when academics are an important part of your wellness. Each involves applying wellbeing practices to the academic areas of your life so it all comes full circle: integrate wellbeing into your studies in order to do better, and get a double boost of wellness by both doing and being well!

While you usually can’t control what homework or assessments you encounter in your classes, you CAN prioritize how you tackle those assignments and prepare for those tests. You can also maximize your productivity by cultivating the ability to focus your attention and work in concentrated doses.

One of our newest offerings at the Student Wellness Center is what my colleague Sid calls “Power Hours.” Instead of asking you to take time away from academics to come to an SWC program, we instead invite you to BRING your academics to this program. Choose what needs your attention most, and let our team guide you into a focused state where you’ll work alongside other students to get things DONE! You can be on the lookout for upcoming PowerHours by following us on Instagram or subscribing to our weekly newsletter.

Sid also worked with our team to develop guided “study break” activities that reduce test jitters and anxiety for finals last fall. We decided to make that resource permanently available based on the positive feedback we received, and you can access it here, or if you’re on our Instagram account just click on the “Study Well” highlight for a link.

Finally, one of the best things you can do for yourself when there is simply too much going on in your life is to simplify, prioritize and focus. Here’s a short LinkedIn post with some easy-to-implement practices to help you do just that.

Take care, be well, and stay warm,
Todd

Happy 22W! After the rush of the holiday season, our favorite (or least favorite) time is here: the early months of the year dominated by new year’s resolutions, building new habits, and attempting to achieve goals we haven’t gotten to yet. 

It’s good to make a list of resolutions to kick off your year but goals without intention are easy to forget. To make the most of this fresh start, let’s connect our goals to intentions by picking a personal word of the year! 

Let me give you some background…

In January of my Junior year of high school, my English teacher handed us small notecards and colorful Crayola markers, and one piece of direction: 

As you walk into the new year, what is the one word you will carry with you?

After some thought, I chose the word, “fearless” – partly because I am a huge Taylor Swift fan but also because I wanted to spend my year taking healthy risks and living fearlessly. Throughout that year, I intentionally walked into all experiences with my word of the year involved. Even though I wasn’t always actively thinking about it, the spirit of the word lingered in my mind. I still have the notecard back home. “Fearless” is written in purple marker.

Turns out my teacher was not the only person with this idea. For a more comprehensive  perspective on this “Word of the Year” concept, check out: https://www.nytimes.com/2022/01/06/well/mind/word-of-year-2022.html 

The bottom line is, intention gives us direction and can make us more mindful in a way that helps us to make the most of this new year. 

So, let’s pick our words of the year! Grab paper, a pen, or really anything to get your thoughts down. If you want, you can check out our January Wellbeing Playlist on Spotify for some inspirational tunes as you follow these steps: 

1. Reflect on your past year: What were three experiences that stick out to you, positive or negative? Write them down. 
2. Look forward: What is getting you excited about this year? 
3. Brainstorm: Write down as many words as you can that capture the experiences you want to have this year. Take your time 🙂 
4. Expand: Select 3-5 words from this list and expand on them with others. For example, if you wrote down “balance,” your expansive words may be “harmony” or “equal.” 
5. Select: Now, it’s time to pick one word. Which one speaks to you most or captures the change you want to see in your life? 

Once you have picked a word, write it on a notecard and stick it somewhere visible to remind yourself of this new intention and guide. 

That’s it! You have just formed an intention, and hopefully, you’re a little more clear-headed about starting this new year. 

Dear Dartmouth,

The temperatures plummeted earlier this week, creating that special experience where the cold has a presence of its own. You don’t just feel cold, you feel THE cold, all around you. Between that and the recent turning of the calendar, it’s safe to say that winter has finally arrived here in the Upper Valley.

Speaking of that calendar turning, it’s early January. For me this new year feels a little different than past years. I’m used to this feeling like a time for a fresh start, a new beginning characterized by hope and optimism and a focus on things to accomplish that will make my life better. And this year, well….I don’t know. With the emergence of new variants and new guidelines for public health and safety, the pandemic can sometimes feel like one big interminable blur of time.

At the SWC, we are determined to push back against that feeling, because that feeling that can become a perception, and perceptions can quickly shape reality, and I don’t know about you, but I’m not interested in a reality that isn’t abundant with hope. In fact, I HOPE you’re with me on this. And if so, or at least you’re willing to give it a shot, then we want to say that the start of a new year is still a phenomenal time for taking stock, for reviewing and revising, for committing once again to the life we say we want for ourselves. But this year, maybe we can try a different approach that’s more about the process than the outcome, about who we are rather than what we accomplish. We’re calling this “Inspiration into Intention” and here’s how my colleague, LB sketched out the vision for this wellbeing theme:

Inspiration into Intention is all about recognizing what inspires our deepest passions (academics, work, relationships, and/or pastimes), and then allowing that to be what guides our thoughts, words, and actions as we move into the New Year and beyond. For example, if you are passionate about a social justice cause, think about the ‘why’ behind that passion. Is it because you value equality, love, or peace?  If “peace” is your “why” (aka your inspiration), see how you might infuse all you do with a sense of peace and let that set a foundation for intention to grow.

The more we talked about this theme, the more we grew excited to share it, and simultaneously aware of the challenges in doing so. When writing about concepts like intention, values, inspiration, and purpose, it’s easy to slide into language that feels pretty esoteric, and our commitment is to try to communicate in a way that is straightforward and applicable. My sense is that the best path forward might be to write more personally and less conceptually. Here’s how I’ve been thinking about all of this in my own life.

When I think about my “why” or purpose(s), it has everything to do with people. I know that life is a struggle at some point for everyone, and right now it feels like more people are struggling more often in more significant ways than ever before. I’m not naïve enough to think I can change that unilaterally. But I want to consider what I CAN influence, and invite you to consider what YOU can influence, because our combined influence can make a difference in this community.

I know that the way I show up in the lives of others can either exacerbate their struggle(s) or provide some sort of support, and I don’t want to pile on to the struggles others are facing. So, my intention for this year has to do with a commitment to being someone who shows up for others in a way that promotes connection. I want to make the world feel a little less lonely for the people in my life.

If I’m honest with myself, this feels daunting. I’m introverted by nature, and I have enough demands on my time that I often long for seclusion to recharge. And the easiest way to do that is to use externals to cut myself off: focusing on work, checking stuff on my phone, or any other reasons I can come up with, all of which keep me from responding to the bids that others make for connection. It’s clear to me that there will be a balance involved between attending to my own needs for energy and my desire to be there for others.

Therefore, it’s important for me to accept, right now, that I’m not always going to get this right. I will be pulled off balance – either wearing myself thin or becoming overly reclusive at times. I can be okay with this fact. My intention is not a goal. It’s not an outcome I’m trying to achieve or accomplish. And it is certainly not about perfection. It’s about reminding myself who it is I want to be, and then considering how my thoughts, words, and actions (all things under my control) might play into how others experience me (which is definitely NOT under my control).

My mother has a small, framed cross-stitch in her house that reads “None of us can do any great things – only small things with great love.” I think that idea is at the heart of all of this for me. At the start of each day, I want to think ahead to the interactions I’ll have with others and consider what small things I might be able to offer from a place of care and love. And when we’re together in a shared moment or experience, I want to be responsive to whatever opportunities for connection and care might arise that I could not have predicted.

Today, that’s my response to this theme. It may not be the only one. We have a couple months to explore this theme, and some other things might come up. But right now, it’s the strongest signal I have to use as a starting point for exploring this theme more fully. How about you? What do you value? What are you willing to commit to? What things are under your control that might influence the many things that are beyond your control?

We invite you to join us in this exploration, and note your own responses as a way to more fully center purpose in your life and begin to live more intentionally this term and year. We’ll be sharing practices, reflections, and tips in our weekly newsletters and through our Instagram. Feel free to follow us to stay up to date with what we have going on. And if it would ever be helpful, connect with us more fully by scheduling a wellness check-in, participating in our mindfulness meditations and yoga offerings, or exploring our other virtual supports.

Stay warm, take care, and be well,
Todd