Working Well



Our fourth session covers a few additional topics you want to know about or practice for good health.

In this session, you will:

  • understand the importance of drinking enough water
  • figure out what exercise you like best
  • learn the importance of chewing your food well
  • discover how sleep and meditation/prayer help reduce stress
  • consider your current relationship to alcohol, drugs (including caffeine) and smoking
  • think carefully about your finances

Please watch* the video below and complete the activities that follow.

*I recommend using headphones.



Water is essential for good health yet so many people barely remember to drink 6 ounces a day.

There is no magic formula for how much water you should drink, but you can start with 8 ounces, 8 times a day = 64 ounces. You can check your urine to see what color it is. If it's dark yellow, you are under hydrated. If it is clear, it is possible you have consumed too much water.

Water is important because:

  • it improves the quality and texture of your skin
  • it flushes toxins from your body
  • it lubricates your joints and tissues (muscles, tendons, etc.)
  • it regulates your body temperature


What is your daily intake of H2O? How many ounces do you consume?


Try this:

lace a VERY LARGE glass or cup (16+ oz) of water beside your bed each night. In the morning, drink the whole thing before your feet hit the floor. You're already off to a good start!


Exercise keeps your body healthy, strong, flexible and also helps boost your immune system.

Many people drag themselves to the gym when they resent being there the whole time. There are some studies that show the negative side effects of people exercising when they don't want to.

Choose an exercise style that works for you and is FUN!

You can choose from:

  • climbing stairs
  • running or jogging
  • walking
  • pilates
  • yoga
  • biking
  • basketball
  • lifting weights
  • dance classes
  • softball
  • tennis


Questions to consider:

What is your favorite type of exercise and why?

If you're not currently exercising, how can you make more time in your schedule to do that?


While many people think about WHAT they are eating, rarely do they think about HOW they are eating--more specifically, how fast or how slow they are eating. Chewing our food well is very important.

Download the worksheet below and read it carefully.


Chewing your food well is really important for two reasons, according to the worksheet. What are those reasons?


Many people prioritize work and food but skimp on sleep.

Sleep is the most effective and cheapest medicine available!

Getting sufficient rest is important to keep our immune systems robust and also help our bodies heal. Many important restoration functions happen while we are in deep sleep. Sometimes, it can be challenging to get what we need if we have children or other pressing issues that interrupt our sleep. When we are able, it's important for us to make good sleep a priority.

Each person needs different things, but it is recommended to get eight solid hours of sleep. Some people thrive on less, but you want to consider how much you DO get and if it's really working for you and your health.

How many hours of sleep do you average each night?

What is one simple thing you can do to change that?


Meditation is an extremely effective way to reduce stress and find more balance amidst a hectic schedule. More and more evidence is coming out from scientific research proving the physiological and emotional benefits of meditation.

If meditation isn't your thing, are you a fan of prayer? Sometimes people pray and meditate even if they aren't religious.

What do you think or how do you feel about either one?


Have you been interested in learning how to meditate but need some guidance to practice?

Pema Chodron is a Tibetan Buddhist nun. In this track, she guides you through a simple listening meditation practice. You can do this at your desk or at home later. You don't need to be in a quiet room or space, you just need to feel comfortable sitting with your eyes closed or slightly open.


No judgment here. It's a judgment-free zone. I believe you can practice all things in moderation--in fact it's essential to find balance in life. 

It is also important to think critically about your habits, especially how they impact your financial and physical health. So:

  • how many times a week do you drink, smoke and use drugs?
  • how much money are your habits costing you per month?
  • what is the daily impact on your life (headaches, aches, skin issues, poor memory, etc.)?

Consider that caffeine and sugar incredibly powerful drugs. Now, how would you answer the questions above?


Financial health is as important as physical, mental and emotional health.  It's difficult to feel healthy and strong without the money you need to take care of yourself. Everyones' needs are different and only you can say for sure what you need versus what you want to be happy. Consider that your choices on a daily basis impact your long-term security. A latte a day adds up over time--you could take a REAL much-needed vacation with that money!

Remember that constantly obsessing about money isn't balance, either. If it factors into every decision about every purchase you make or you hear yourself talk about it more than once a day, you might want to dial it back a bit. Your relationship with money says a lot about your priorities.  Being frugal is great! but not if it's all you're thinking about 24/7 and stressing about it constantly. 

The two extremes of not having enough and not feeling like you have enough (even when you do) keep us stressed. Consider these questions below.

1) Are you financially stable? Do you have a savings account of any kind? Do you live paycheck to paycheck?

2) What could you do to shift that, one small thing?

3) Are you constantly obsessing about money? How can you chill out about it a little? What can you do to feel more secure in your life to worry about money less?

You have completed MODULE 1!