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I can really decompress and ultimately get a better night’s sleep. “I’ve found that by adding this to my bedtime routine has helped me park all my emotions and baggage from the day. These could be breathing techniques or just noting thoughts to be present in the moment - but they really help to ease you into the calm. It kind of throws you back to being a kid! They might start off with a wind down exercise, so you don’t go into the story with a wired mind. On the internet or via an app a person (usually with a super smooth voice) will read a story aloud. “Sleep stories - or sleepcasts - are exactly what they sound like. Spending less time on social this year has given me better mental wellbeing, and I’m spending my time on more worthwhile activities that give me more happiness.” - Kirsten, Content Editor 4. Ask yourself: ‘Is this trigger serving me, or am I serving it?’ All too often, the answer has me guiltily putting down my phone. We know these platforms are filled with triggers to keep us engaged, but I’ve found reading Nir Eyal’s book Indistractible has some great advice on taking back control. “It’s so easy to get caught up in endless scrolling on social media - I’ve wasted more time than I care to admit on it. “Not only does it keep my blood flowing, so I’m energized throughout my working day, it also releases endorphins to really help me keep a positive mindset throughout the day’s challenges.” - Josh, Project Manager 3. It doesn’t take long - about 5 mins max every hour.” It might sound like a lot, but it could be as simple as doing 15 push ups or 15 squats on rotation throughout your day. Fitness Snacking is a single set of exercises you do once an hour to keep yourself energized throughout the day. “This is something our Head of Wellbeing inspired to me to do at the start of lock-down, and I’ve not looked back. This one was a gamechanger for me.” - Kirsten, Content Editor 2. I’ve also found I start the day more focused, and generally happier. Things like starting the day with a yoga class or making a proper breakfast. It means if I have to get up, I’m more motivated to do other habits that give me better wellbeing. Each day I’d waste half an hour transfixed on my phone, before I’d eventually get out of bed. “Previously I’d wake up to my phone’s alarm and instantly check social media or emails. We asked a few of them to give us their top wellness tips. Our Wellbeing Champions are a group of colleagues who are on hand to help provide support across the company. Yes, that is a real job title! Leanne Spencer is the port of call for any of our questions on sleep, stress and health - and now she’s trained up some of our own team to help spread the knowledge. Here at iTech Media we care about our employee’s health so much we even have a Head of Wellbeing. Wellness might sound like a buzzword of yesteryear, but the principle of looking after yourself is one of the most important things you can do.