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The CARES Act: What You Need to Know About Employee Benefits

April 27, 2020 By Jefferson Chamber Staff

On March 27, 2020, the Coronavirus Aid, Relief, and Economic Security Act (CARES Act) was signed into law, providing financial relief to U.S. businesses and individuals affected by the coronavirus (COVID-19) pandemic. The CARES Act is the third phase of federal legislation enacted in response to the pandemic, following the Coronavirus Preparedness and Response Supplemental Appropriations Act and the Families First Coronavirus Response Act (FFCRA).

“The Coronavirus epidemic has damaged our physical and our economic health. This bill supports the economic health of individuals, families and employers. It also advances the fight to make us safe from the disease,” said Senator Bill Cassidy.

The CARES Act provides exactly what its abbreviation suggests – care. Its purpose is to care for Americans by helping employers, employees, small business, and families financially survive this time of economic hardship and bounce back once the economy stabilizes and public health improves. This post focuses on key provisions of the CARES Act that relate to employee benefits.

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HEALTH AND WELFARE PLANS

  • The CARES Act allows a high-deductible health plan (HDHP) with a Health Savings Account (HSA) to cover telehealth services prior to a patient reaching the deductible. This provision is temporary and will expire December 31, 2021. This will require a plan amendment.
  • Over the counter medicines and drugs can once again be paid for with health savings accounts (HSAs), health flexible spending accounts (HFSA), and health reimbursement arrangements (HRA). In addition, menstrual care products are now treated as a qualified medical expense and can also be paid for with HSA, HFSA and HRA dollars. This will require cafeteria plan amendments.
  • Plans must cover all testing for COVID-19, without cost sharing, even for those tests that have not yet received an emergency use authorization from the FDA. In addition, plans must cover all qualifying preventive items, services or vaccines for COVID-19 once developed, without cost sharing.
  • The CARES Act allows an employee who was laid off by an employer March 1, 2020, or later to have access to paid family and medical leave in certain instances if they are rehired by the employer. The employee would have had to work for the employer at least 30 days prior to being laid off.
  • The CARES Act ensures that federal contractors who cannot perform work at their duty-station or telework because of the nature of their jobs due to COVID-19, continue to get paid.
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RETIREMENT PLANS

  • The CARES Act authorizes eligible retirement plans (as defined under Internal Revenue Code Section 402(c)(8)(B), including employer-sponsored 401(k), 403(b) and governmental 457(b) plans) to permit “Qualified Individuals” withdrawals and loans up to $100,000 in retirement plans. Plan sponsors may utilize these provisions immediately, but a plan amendment will be required by December 31, 2022.
    • The following individuals qualify as “Qualified Individuals”, both for the new withdrawal right and for the plan loan relief:
      • Someone who is diagnosed with the coronavirus (SARS-CoV-2) or coronavirus disease (COVID-19) by a test approved by the Centers for Disease Control and Prevention (the “CDC”);
      • Someone whose spouse or dependent (as defined in Code Section 152) is diagnosed with such virus or disease by a CDC-approved test; or
      • Someone who experiences adverse financial consequences as a result of (i) being quarantined, or being furloughed or laid off, or having work hours reduced due to such virus or disease, (ii) being unable to work due to lack of child care due to such virus or disease, (iii) closing or reducing hours of a business owned or operated by the individual due to such virus or disease (this clause (iii) essentially applies to self-employed individuals and owner-employees), or (iv) other factors as determined by the Secretary of the Treasury.
  • The CARES Act provides temporary relief from required minimum distribution requirements by delaying required distributions from defined contribution plans and IRAs in 2020 for an additional year. Plan sponsors may utilize these provisions immediately, but a plan amendment will be required by December 31, 2022. This relief does not apply to defined benefit plans.
  • There is limited relief for minimum funding contributions otherwise due in 2020 for single-employer pension plans, which can be delayed until January 1, 2021, with interest.
  • The CARES Act expands the types of employers whose pension plans can qualify for treatment as cooperative and small employer charity plans.
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EMPLOYER PAYROLL TAX CREDITS AND DELAYED PAYMENT

  • The CARES Act provides a tax credit against taxes owed by certain employers in 2020 for 50 percent of wages paid to employees while operations were significantly impacted by COVID-19. The credit is available to employers: (1) whose operations were fully or partially suspended due to governmental orders limiting commerce, travel, or group meetings due to COVID-19; or (2) whose gross receipts declined by more than 50 percent when compared to the same calendar quarter in the prior year.
  • The CARES Act permits employers to delay depositing their Social Security taxes incurred between March 27, 2020, and January 1, 2021.
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EMPLOYER PAYMENT OF STUDENT LOANS

  • The CARES Act permits nontaxable employer payments before January 1, 2021, towards a qualified education loan incurred by an employee for his or her education, subject to an annual cap of $5,250.

For more helpful information regarding COVID-19 and the CARES Act, please follow these links: Jefferson Chamber Resources Page, U.S. Department of the Treasury, SBC The Small Business Owner’s Guide to the CARES Act

If you found this information helpful, share it with others and give it a thumbs up @livewelljefferson on Facebook and Instagram! We want to hear from you! Post your comments, questions, tips, and resources in the comments section on today’s blog post on Facebook and Instagram.

Written by Brookley Valencia, Advocacy Events Manager, Staff Liaison to the Jefferson Chamber’s Government Committee and Education Committee

Acknowledgements:
The CARES Act: Summary of Key Provisions Affecting Employee Benefit Plans
CARES Act – Impact on Employee Benefit Plans
The CARES Act for COVID-19 relief: What Employers Need to Know

Filed Under: News

Starting a Wellness Journey

April 15, 2020 By Jefferson Chamber Staff

Key Components to Whole Body Wellness – Get Healthier, Happier, and More Productive at Home During COVID-19.

This LiveWell Jefferson Blog Series focuses on the best ways to create a healthy, happy, balanced work and home life. How do we thrive in this environment? We took a deep dive into researching practices that can make a difference, and you can view them all in the Series Intro Post: Thriving in the Telecommute.

This series has included the following posts:

  • Practice #1: Explore from a Distance – How to make the most out of your weekends, decrease stress, and boost creativity, April 3rd
  • Practice #2: The Power of Structure – Increasing Productivity and Decreasing Stress for You, Your Kids, and Your Pets During the COVID-19 Stay-At-Home Mandate, April 5th
  • Practice #3: Prioritizing Mental Health – The Importance of Social Events and How to Celebrate Your Holiday Safely, April 9th

Today we are talking about the impact of coronavirus on our brains, and how we can implement whole-body wellness practices to improve and renew health, happiness, and productivity. The COVID-19 Pandemic has changed our daily routines, expectations for others, cultural and social norms, and the environments we live in. Sudden and drastic changes cause the brain to go into protection-mode, which can impair our ability to function, making us impulsive and irrational.

Kasia Jamroz explains further in her article, How To Optimize The Brain’s Response To Change, “The key aim of the brain is survival…the brain perceives uncertainty, volatility, ambiguity and unpredictability the same way as it would when it registers a threat of a lion in the savannah. It activates the exact same part of the brain and triggers the same reaction — an acute stress response (aka fight or flight response)…Then, unpredictability and uncontrollability, in particular, create a malicious combination with which our brain finds it extremely difficult to deal.”

Furthermore, the Johns Hopkins Psychiatry Guide, Managing Stress and Coping with COVID-19,“Although they may present differently in different people, symptoms and reactions to stress include changes in sleep or eating patterns, irritability, fatigue, and tobacco and alcohol use.”

Studies have repeatedly shown that physically and emotionally healthy employees take fewer sick days, collaborate more effectively, have more positive moods and greater stamina, are less stressed, and are overall happier and more productive. Whether you are telecommuting, working in an essential-services position, or in between jobs, managing the symptoms and reactions to stress with a personalized whole-body wellness routine will improve your quality of life and that of those around you.

Wellness is more than being “healthy”, free from disease and sickness. A wellness routine is a personalized and proactive approach to living that aims at cultivating success across multiple dimensions of an individual. Wellness is a state of emotional, physical, spiritual, cognitive, occupational, and social well-being.  

The National Wellness Institute defines wellness:  

  • Wellness is a conscious, self-directed and evolving process of achieving full potential
  • Wellness is multidimensional and holistic, encompassing lifestyle, mental and spiritual well-being, and the environment
  • Wellness is positive and affirming

Wellness routines are personalized to every individual and can include a wide range of practices. Today we are going to focus on three key components that are realistic for social distancing lifestyles and are aimed at helping manage stress and anxiety.

THREE KEY COMPONENTS TO KICKSTARTING A WELLNESS ROUTINE:

  1. Physical Activity
  2. Healthy Eating
  3. Mindfulness

PHYSICAL ACTIVITY BENEFITS:

PHYSICAL ACTIVITY RESOURCES:

  • Check out the CDC’s Guide for Adding Physical Activity To Your Life. They recommend selecting activities you like and creating a schedule for the week. You can view their examples and use tools such as the online activity planner and activity journal to get started.
  • American Heart Association’s – Create a Circuit Home Workout Infographic
  • No matter how small your make-shift office, you can stay active – Click here for Ochsner Health’s “Get Fit At Your Desk: Stretches, Exercises to Stay Active at Work”
  • Orangetheory At Home
  • Planet Fitness – United We Move Daily Work-Ins

HEALTHY EATING BENEFITS:

HEALTHY EATING RESOURCES:

  • CDC’s Healthy Eating Tips & Guide to Improving Eating Habits
  • Ochsner Eat Fit App – Recipes, Grocery Lists, and more!
  • American Heart Association’s – Healthy Eating Resources
    • Staple Ingredients for Quick Healthy Meals
    • Keep Fruits & Vegetables Fresher Longer
    • Produce Storage Infographic

MINDFULNESS BENEFITS:

MINDFULNESS RESOURCES:

  • YOGA LIGHTSPACE – Virtual Membership
  • 14 Ways to Practice Self-Love from Ochsner Health
  • Ochsner Health – Guided Meditation Video – Join Jessica Huneycutt as she guides you through a simple mindfulness exercise that you can easily integrate into your daily life to find some calm

If you found this information helpful, share it with others and give it a thumbs up @livewelljefferson on Facebook and Instagram! We want to hear from you! How are you maintaining a healthy lifestyle? Post your comments and questions in the comments section on today’s blog post on Facebook. #livewelljeffersonblog #covid_19 #livewelljefferson #jeffersonchamber #jeffersonparishstrong

Written by Alex Zarookian, Director of Investor Relations & Special Events, Staff Liaison to the Jefferson Chamber’s Health & Wellness Committee

Edited by Emily Anderson, Director of Communication, Staff Liaison to the Jefferson Chamber’s Communication Committee

Acknowledgements:
Regular Exercise Is Part of Your Job
7 MOST IMPORTANT REASONS TO OFFER EMPLOYEE WELL-BEING AT WORK
Workplace Wellness Programs Linked to Increased Productivity: Here’s Why
Nguyen, Jaclyn, et al. “Managing Stress and Coping With COVID-19.” Johns Hopkins Psychiatry Guide, 2020. Johns Hopkins Guide, www.hopkinsguides.com/hopkins/view/Johns_Hopkins_Psychiatry_Guide/787387/all/Managing_Stress_and_Coping_with_COVID_19.
CDC – Coronavirus Disease 2019 (COVID-19) – Daily Life & Coping – Stress & Coping National Wellness Institute

Filed Under: News

Prioritizing Mental Health: The Importance of Social Events and How to Celebrate Your Holiday Safely

April 9, 2020 By Jefferson Chamber Staff

This LiveWell Jefferson Blog Series focuses on the best ways to create a healthy, happy, balanced work/home life. How do we thrive in this environment? We took a deep dive into researching practices that can make a difference, and you can view them all in the Series Intro Post: Thriving in the Telecommute. On April 3rd we focused on Practice #1: Explore from a Distance – How to make the most out of your weekends, decrease stress, and boost creativity. April 5th was all about Practice #2: The Power of Structure – Increasing Productivity and Decreasing Stress for You, Your Kids, and Your Pets During the COVID-19 Stay-At-Home Mandate.This post focuses on Practice #3: Prioritizing Mental Health. Mental Health is such a broad and important topic that we are going to discuss it in relation to COVID-19 with several blog posts. Stay tuned for posts about managing the brain’s response to change, incorporating mindfulness into your routine, and talking to kids about COVID19.

Today is about CELEBRATION! Passover began last night on April 8th, Easter Sunday is April 12th, and Ramadan begins on April 23rd. Whether or not you celebrate any of these, connection, interaction, and support play a critical role in our overall health and wellbeing. Humans are incredibly social creatures. Studies have repeatedly shown that a feeling of connection with others and a sense of belonging are fundamental human needs. We depend on social connectedness to maintain physical and psychological health as well as longevity.

Researchers have discovered that a feeling of connectedness benefits us in countless ways, including: strengthened immune system, faster recovery times, decreased rates of anxiety and depression, lower levels of stress, increased empathy towards others, higher self-esteem, increased ability to trust others, cooperate, and work with people, increased resilience when faced with challenging situations, and a more positive outlook, just to name a few.

Brene Brown, Professor at the University of Houston Graduate College of Social Work, specializes in social connection. In an interview with Emma Seppälä Ph.D., she said, “A deep sense of love and belonging is an irresistible need of all people. We are biologically, cognitively, physically, and spiritually wired to love, to be loved, and to belong. When those needs are not met, we don’t function as we were meant to. We break. We fall apart. We numb. We ache. We hurt others. We get sick.”

There is a direct link between our fundamental need for social connection and our innate desire to celebrate significant occasions.

In Seline Shenoy’s blog post, “5 Reasons Why It’s Important to Commemorate Special Occasions”, she says “Every culture, nation and tradition has developed its own unique ways of honoring special occasions…if we take a closer look, we’ll see that there is a common thread of themes that connects each and every one of them. We will see that all of these occasions center on universal human experiences such as love, sadness, joy, reverence, success and sacrifice.”

The feeling of connectedness makes us more resilient. Celebrating helps us cultivate a sense of community and deepen relationships with family and friends. We depend on these bonds, the common and connected ground we’ve established, to bounce back from trauma, crisis, and stress. It is more important now, during the COVID-19 Pandemic, than ever to reach out to loved ones, family, friends, co-workers, and neighbors for a circle of support.

In Emma Seppälä’s article, Social Connection Boosts Health. Even When You’re Isolated., she shares the following, “A sense of connection is internal: Researchers agree that the benefits of connection are actually linked to your subjective sense of connection. In other words, if you feel connected to others on the inside, you reap the benefits thereof! Ever felt lonely in a crowd or a group of your own acquaintances? In the same way, it is possible to feel connected in a group of strangers. That is good news. While many of us cannot always control the number of friends we have, one thing we can take responsibility for is the state of our mind.  Even if you’re isolated and alone at home, you can generate feelings of connection to others and reap the health benefits thereof.”

Furthermore, we have the capacity and technology to connect with others in new and creative ways. Even though we can’t have a ‘typical’ gathering, we can still join family, friends, and our communities at large to celebrate. Here are a few social-distancing-friendly options for your holiday. We’ve also included health-conscious recipes to sweeten the deal! Scroll down for more…

WAYS TO CONNECT WITH YOURSELF & OTHERS:

  1. Practice loving-kindness meditation – studies show it can boost empathy and connection, while decreasing anger and depression à Thank You @AHANewOrleans for this Loving-Kindness Meditation Infographic
  2. Schedule video calls with several different groups to celebrate over the next few days and weeks
    1. Guides to Compare Video Conferencing Apps:
      i. Worried about Zoom’s privacy problems? A guide to your video-conferencing options
      ii. How to choose a free videoconference app
    2. A Few How-To Videos for Video Conferencing Apps to Get You Started:
      i. Zoom
      ii. House Party
      iii. Skype
      iv. Google Hangout
      v. Cisco Webex
  3. Help your fellow community members by volunteering online
    1. You can maintain social distance by volunteering with these organizations:
      i. Folding@Home
      ii. Alone
      iii. Be My Eyes
      iv. Bookshare
      v. Catchafire
      vi. United Nations
      vii. American Red Cross
      viii. Career Village
      ix. American Cancer Society
      x. Learn to Be
  4. DONATE to organizations that are assisting with resources for first responders, as well as food, medical supplies, and shelter for those in need
  5. Attend a Virtual Service
  6. Create new traditions – Instead of Easter eggs, hunt for painted rocks — or make and hide some yourself
  7. Learn more about the history of the holiday you are celebrating
  8. Try new recipes for old traditional dishes – cook with others in your house, or cook while you are on a video call and share the experience – Video: How to Make 18-Minute Matzah | 3 ways to decorate Easter eggs with things you probably have at home
  9. Take time to reflect on your experience through this crisis so far, focus on things you are most grateful for, and share with others
  10. Play online board games with friends and family
  11. Send warmth gratitude, and love via mail, text, and email
  12. Two Helpful Video Guides for Your Home Seder Needs
  13. See Sarah Hassaine’s Commentary: Social distancing forces us to get creative during Ramadan. Challenge accepted.
  14. Celebrate Passover by planning a “Virtual Seder” with a family or friend each night. If you plan to read from the Haggadah, consider a video conferencing app that allows for screen sharing, so you can all read from the same PDF as you celebrate
  15. Split up your Easter Weekend into multiple video celebrations with different contacts– brunch, cocktails, dinner, and dessert
  16. Hold a virtual Iftar on the first day of Ramadan
  17. Create a list of activities you typically do with guests and neighbors, and create virtual events for them
  18. Keep the party you typically plan and make it virtual. Christi Rice, Jefferson Chamber Office Manager & Executive Assistant, hosted a “Virtual Egg Dyeing Party” for her daughters, Mallory & Madison, and the photos are awesome! Check it out below!
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Mallory & Madison Rice connected with friends using a video conferencing app for their #socialdistancingapproved Virtual Egg Dyeing Party.

HEALHTY DESSERT RECIPES FOR YOUR CELEBRATIONS:

  • Blackberry Cobbler (American Heart Association)
  • Grilled Fruit Kebabs with Balsamic Drizzle (American Heart Association)
  • Healthy Mini Carrot Cakes (Swerve) Just 4 servings per batch – these are PERFECT for small celebrations
  • Keto Chocolate Tart (Ochsner Health)
  • Strawberry Shortcake English Scones (Ochsner Health)

If you found this information helpful, share it with others and give it a thumbs up @livewelljefferson on Facebook and Instagram! We want to hear from you! How are you connecting with friends and family members? Post your comments and questions in the comments section on today’s blog post on Facebook. #livewelljeffersonblog #covid_19 #livewelljefferson #jeffersonchamber

Written by Alex Zarookian, Director of Investor Relations & Special Events, Staff Liaison to the Jefferson Chamber’s Health & Wellness Committee

Edited by Emily Anderson, Director of Communication, Staff Liaison to the Jefferson Chamber’s Communication Committee

Acknowledgements:
Connect to Thrive
The Power of Human Connection
Social Connection Boosts Health. Even When You’re Isolated.
If you hunker down against coronavirus, don’t stop reaching out, experts say
This year is not like all other years. Here’s how to find meaning in Passover anyway
Coronavirus: How do you celebrate a religious festival while social distancing?

Filed Under: News

Wear a Face Mask to Protect Those Around You and Slow the Spread of COVID19

April 9, 2020 By Jefferson Chamber Staff

It is crucial that we all wear cloth face coverings in public to slow the spread of COVID19, but you don’t need a medical-grade mask or a sewing kit to do your part.

MAKE A MASK WITH EVERYDAY ITEMS – NO SEWING REQUIRED

  • Gather the following items to make a mask at home:
    • A t-shirt or cotton cloth that is large enough to fold multiple times
    • Scissors
    • Rubber bands
    • Optional: coffee filter

CLICK HERE FOR THE U.S. SURGEON GENERAL’S HOW-TO VIDEO.

Consider adding a filter between layers:
CLICK HERE FOR THE STEP-BY-STEP GUIDE TO MAKE ONE

IMPORTANT NOTES

  • Any mask is better than no mask.
  • Wearing a mask is not a substitute for social distancing.
  • Wearing a mask is not a substitute for staying home.
  • You should not increase your time in public spaces just because you are wearing a mask.
  • The primary purpose of wearing a mask is to protect those around you.
  • The cloth face coverings recommended are not surgical masks or N-95 respirators. Those are critical supplies that must continue to be reserved for healthcare workers and other medical first responders, as recommended by current CDC guidance.

VIEW THE CDC’S GUIDELINES FOR THE USE OF CLOTH FACE COVERINGS TO HELP SLOW THE SPREAD OF COVID-19.

Tips from experts on how to use a mask effectively:
NEW GUIDANCE ON MASKS IN PUBLIC: DR. SANJAY GUPTA’S CORONAVIRUS PODCAST FOR APRIL 6.

Jefferson Chamber Staff Families are in this with you! Thank you to our Office Manager & Executive Assistant, Christi Rice and her daughters, Mallory & Madison (shown here), for sporting their masks when they got their social-distance-Easter-bunny photo at the Lakeside Mall.

ADDITIONAL RESOURCES

  • CDC – Recommendation Regarding the Use of Cloth Face Coverings, Especially in Areas of Significant Community-Based Transmission
  • Best Everyday Material to Use When Creating Your Own Masks
  • After watching surgeon general’s Twitter video on face masks, doctor sent him research on the best materials to use
  • Stanford Anesthesia Informatics and Media Lab

If you found this information helpful, share it with others and give it a thumbs up @livewelljefferson on Facebook and Instagram! We want to hear from you! Post your comments and questions in the comments section on today’s blog post on Facebook. #Livewelljefferson #jeffersonchamber #covid_19 #diymask #facemask #corona #coronavirus #inittogether, #wegotthis #livewelljeffersonblog #wellness #health #socialdistancing #MyPandemicSurvivalPlan #JeffersonParishStrong

Written by Alex Zarookian, Director of Investor Relations & Special Events, Staff Liaison to the Jefferson Chamber’s Health & Wellness Committee

Edited by Emily Anderson, Director of Communication, Staff Liaison to the Jefferson Chamber’s Communication Committee

Filed Under: News

The Power of Structure: Increasing Productivity and Decreasing Stress for You, Your Kids, and Your Pets During the COVID-19 Stay-At-Home Mandate

April 5, 2020 By Jefferson Chamber Staff

Telecommuting has great benefits, but they can quickly fade away without healthy practices in place. This LiveWell Jefferson Blog Series focuses on the best ways to create a healthy, happy, balanced work/home life. How do we thrive in this environment? How do we re-establish a new normal, a semblance of routine and balance with such little structure from the outside world in place? More importantly, how do we take this time and turn it into a unique opportunity to explore new interests, learn about ourselves, and strengthen ties with those closest to us?  We took a deep dive into researching practices that can make a difference, and you can view them all in the Series Intro Post: Thriving in the Telecommute.

On Friday, we focused on Practice #1: Explore. To make the most out of your weekends, decrease stress, and boost creativity, check out Friday’s blog: “Exploring from a Distance”. Today’s post is all about Practice #2: Establish a Routine. Keeping structure in your day will help you set expectations for yourself, your family, and even your pets. Schedules create a stable foundation for everyone.

WHY STRUCTURE IS IMPORTANT

This is an unusual time because there are no pre-set activities. Even in the summertime we have work, volunteering, community and social groups, daycare, day camp, before care, after care, playdates, sports, vacations, etc. Without these activities, we can quickly fall into holiday-mode, which might be ok for a week, but what about two or three or four, or more? Everyone benefits from consistency. Here are a few key benefits of structure for adults, kids, and pets.

Structure For Adults:

Good routines have major health benefits. Every time you are faced with a decision, your stress levels increase. Routines decrease the number of decisions we make every day, and the result is that we have more energy to focus on new challenges, complex situations, and creative projects.

Benefits for Adults Include:

  • Decreased stress levels
  • Lowered chance of experiencing decision fatigue
  • Improved quality of sleep
  • Better overall health – hygiene, diet, and exercise
  • The potential to positively impact peers – seeing the positive results of your commitment to a routine will likely encourage peers to follow
  • Increased creativity – routines allow you to set aside time to focus on your passion DAILY

Structure for Kids:

Very young children depend on routines, rather than time, to organize their day. When events occur in the same order, they become more confident in themselves and the world around them. Children in upper-elementary school depend on structure for stability. They rely on predictable routines as a foundation for their life, so they can handle changes and new challenges as they arise. Routines teach children self-discipline and allow them to feel safe and secure. The absence of any routine can cause worry, uncertainty, and anxiety.

Benefits for Kids Include:

  • Help children keep a healthy eating and sleeping schedule
  • Strengthen family bonds and values
  • Increase self-esteem
  • Offer a chance to get excited about what’s coming next
  • Offer them stability in times of stress or change
  • Make the transition into a classroom or educational environment easier for them
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Structure for Pets:

It’s not just humans! Your pup feels safe, loved, and protected when they have structure and know what to expect from their environment.

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Learn more about healthy structure for your pets with these resources:

  • Routine and learning games: how to make sure your dog doesn’t get canine cabin fever
  • Do Dogs Need a Daily Routine?
  • Why Cats Thrive on Routine

HOW TO IMPLEMENT PERSONALIZED STRUCTURE SO IT WORKS FOR YOU, NOT AGAINST YOU

Routines and habits are personalized to every individual, household, and community. These resources offer a range of strategies that can be adapted to a variety of lifestyles and living situations. Pick a few that resonate with you and modify accordingly. 

How to Personalize Structure for Adults During the Stay-At-Home Mandate:  

Implement these 3 key elements: Preparation | Break | Transition 

Preparations:

  • Create a defined workspace that is physically, and therefore, mentally separated from your bedroom, kitchen, family room, etc. If you don’t have a separate room, try defining your space with a small rug, altering the direction of furniture, or by simply turning your workspace so you face a window instead of the room you are in. If you absolutely have to work from the couch, bed, or kitchen table, check out this article, “Who needs a desk? How to avoid back pain when working from your table, bed and couch: If you don’t have a traditional home office setup, don’t sweat it. You can fix it for less than you’d spend on the whole shebang.”
  • If you were meal prepping or meal planning before, don’t stop just because you are in your house. We don’t have control over much, but we can plan nourishing meals in advance. Decide what you are going to cook a few days ahead to decrease trips to the grocery store and inconvenient errands. Check out 7 Tips for Eating Healthy During a Coronavirus Quarantine for more.
  • Keep some version of your morning routine. Wake up, get dressed, and eat a real breakfast

Breaks:

  • Eat a real lunch AWAY from your workspace. If your workspace is at the kitchen table, then put your laptop away during lunch, or sit in a different chair than the one you work from – the goal is to create a change in scenery
  • A Jefferson Chamber member told me he has one piece of advice for working at home: go for a quick walk every afternoon. He said that small break refreshes him, and he looks forward to coming back to his desk when he gets home. Others recommend showering in the afternoon, doing a few pushups, having a snack, or checking the mail. Plan a quick activity away from your desk so you can power through

Transitions:

  • Give yourself a morning commute. We get ready every morning and then take our dogs for a 20-minute walk. When we get home, coffee is ready, and we are mentally prepped to start the workday. There are so many options for creating a morning commute: walk around the neighborhood and listen to a podcast, check the mail, sit outside for 10 minutes and read a magazine, etc.
  • Create an evening commute and/or plan a time to call friends and family so you have an activity to end the workday
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Additional Resources for Adults:

  • Perfect Your Morning Routine With 10 Research Backed Steps – all of these can be done in while working from home and social distancing!
  • Create and/or Maintain your morning routine – 6 Morning Rituals Guaranteed to Make Your Day Better
  • Quarantine is a challenge when you live alone. Here are 5 ways I’m coping: When the walls feel like they’re closing in, these best practices help me find normalcy in a crazy time.

Implementing Structure with Infants & Pre-schoolers:

Going from a routine that includes daycare, pre-school, or time with a babysitter or family member to one with 100% of time spent at home is a huge shift. Adjust slowly and focus on maintaining the habits that you can (1) control without stress and (2) that they will benefit most from keeping consistent. These likely include the time they wake up, morning routines, eating routines, nap times, and bedtime routines. Obviously, it’s difficult to work and manage care for a baby at the same time. If you can, try to break the activity up so you can focus on one thing at a time. We have friends that are both attempting to telecommute out of the same house. They’ve found a good balance by breaking up the workday into two-hour shifts. This has allowed them to get their work done and make sure their 13-month-old gets the care and attention she needs. Modify your method for your family.

Implementing Structure with School-Aged Children:

Structure doesn’t need to be oppressive! Don’t worry about recreating the schedule your child had at school with them at home. The goal is to provide enough support and structure so your child(ren) maintain healthy habits, continue learning, and enjoy the time spent in this new (and likely temporary) homeschool environment. This is a real opportunity for them to establish self-discipline and explore topics that interest them. Check out Good Housekeeping’s Article, “How to Homeschool During the Novel Coronavirus Outbreak: Parents who already teach at home offer tips on how to make the transition work”, to see their suggestions for guiding every age group.

Structure is key for stability just as flexibility is key for creativity. Create a balance between routine and unstructured time and include them in the process. Use it as an opportunity to teach time management skills and give them ownership over how they break up their day. Try to keep their morning routine and bedtime routine as close as possible to the school year. Ask them questions to prompt specifics that you are comfortable with. Once you’ve developed a plan together, post the schedule in the areas of your home where they spend the most time. They will be much more likely to follow it if they helped design it. If it isn’t working for your family after a few days, revisit the plan with them and don’t be afraid to change it!

Additional Resources for Creating Structure with Kids:

  • CDC’s Tips for Building Structure
  • Miss Buchanan’s Counseling Corner:
  • How to Set Up A Home Routine – All Grades (K-2 With Parent Support)
  • How to Create A Learner Station/Center At Home – All Grades (K-2 With Parent Support)
  • How to Structure Brain Breaks (And Some Yoga Moves To Try!) – All Grades (K-2 With Parent Support)
  • Home Supports and Routines for Middle School Success
  • Resources for When Schools Suddenly Close

ADVICE FROM AN ISOLATION EXPERT:

CLICK HERE & Fast-forward to 00:10:00 to hear Christina Hammock Koch’s perspective and advice for schedules in quarantine.

Christina Hammock Koch was selected as an astronaut by NASA in 2013 and completed astronaut candidate training in 2015. Koch most recently served as flight engineer on the International Space Station, and she set a record for the longest single spaceflight by a woman with a total of 328 days in space.

A picture containing person, woman, holding, man

Description automatically generatedIf you found this information helpful, share it with others and give it a thumbs up @livewelljefferson on Facebook and Instagram! We want to hear from you! What has or hasn’t worked for you in your own telecommute schedule? How have you implemented structure in your own day? Post your comments, questions, tips, resources, and tricks in the comments section on today’s blog post on Facebook. #livewelljeffersonblog #covid_19 #livewelljefferson #jeffersonchamber

Written by Alex Zarookian, Director of Investor Relations & Special Events, Staff Liaison to the Jefferson Chamber’s Health & Wellness Committee 

Edited by Emily Anderson, Director of Communication, Staff Liaison to the Jefferson Chamber’s Communication Committee 

Acknowledgements:
10 Reasons A Daily Routine is Important for Your Child (and How to Set One)
Routines: Why They Matter and How to Get Started
Why Kids Need Routines
Health Benefits of Having a Routine
The Secret Benefit of Routines – It Won’t Surprise You
18 Tips for How to Cope with Children During Quarantine
Structure Your Work-From-Home Day with These Routines
Why Routines are Good for Your Health

Filed Under: News

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