Wellness Weeks: the ultimate reset

When notifications are dinging, your checklist is getting longer, and “inbox zero” feels more and more out of reach, it’s easy to neglect self-care. But at Payworks, we’re committed to continually investing in our purpose of “doing right by our people” – and sometimes, that means slowing down!

For seven weeks this winter, Payworks employees were invited to refocus and recharge through mindfulness practices, physical exercise, nutrition improvements and stress-reduction techniques. Although the activities changed from week to week, one consistent reminder that popped up over and over again was… simply to breathe.

First up: Hygge – a Danish and Norwegian term that roughly translates to “coziness” but goes beyond blankets and warm beverages. Hygge’s all about embracing simple pleasures, finding joy in the present, and fostering meaningful connections. Jill Kantor from The Hygge Wellness Company shared a few simple ideas on how to incorporate Hygge into your life:

1. Create a cozy atmosphere: use soft lighting, soft textures and calming music.
2. Enjoy simple yet comforting rituals: enjoy your favourite hot beverage in your favourite mug, curl up with your favourite book.
3. Embrace slow living: practice mindfulness – be present in the moment.
4. Breathe.

Photo: Payworks employees are getting ready to race!

Once week two arrived, it was time to “Switch” gears and go on a wild ride! Each Payworks office was set up with a Nintendo Switch and space for employees to race through jungles, deserts, cities and more. Lessons learned:

1. Master the boost start: hold down (A) right after the “2” appears in the countdown.
2. Use Drifting and Mini-Turbos.
3. Know your combo: selecting the right wheels and glider affects your speed, acceleration and handling.
4. Breathe. 

Photo: Golf pro providing an introduction to staff.

We came out of week three swinging! A few local golf pros visited our very own HQ Golf Simulator to share tips and tricks for improving our golf game. Not only did they tee us up for success; they taught us to stay the course by:

1. Perfecting our stance and posture: stand shoulder-width apart with slightly bent knees, keep your spine straight but relaxed, and position the ball appropriately based on the club you’re using.
2. Focus on a smooth swing: power comes from technique, not force.
3. Stay mentally focused: be present in the moment (hey, that sounds like Hygge).
4. Breathe. 

If golf wasn’t your idea of a par-tee, board games and puzzles were brought into all of the offices for staff to enjoy a quick round of Battleship or try to solve Payworks’ custom puzzle.

Week four marked our Wellness Weeks’ mid-way point… and what better way to energize our minds than by learning how to fuel our bodies? Registered Dietician Steph Hnatiuk ran two virtual healthy eating workshops that covered meal planning ideas, time-saving grocery shortcuts, and ways to enhance mental and physical performance to meet the demands of everyday life:

1. Prioritize balanced meals: every meal should include a mix of protein, healthy fats, and complex carbs.
2. Eat to fuel: protein and healthy carbs will give you energy before your workout and replenish you after you’re done!
3. Plan and prepare your meals each week based on your real-life schedule (as opposed to wishful thinking).
4. Sleep well. Practice stress management techniques. And of course… breathe.

Week five was a busy one! Early in the week, we were joined by Keith Macpherson for a virtual session on incorporating mindfulness into your daily routine to reduce stress, improve focus and enhance your overall well-being. A few simple ways to bring mindfulness into your life:

1. Start each day with intention: avoid checking your phone first thing in the morning.
2. Take mindful breaks throughout the day: step away from your screen and go outside for some fresh air.
3. Practice gratitude: show yourself and others gratitude each day.
4. Breathe. 

Mid-week, we were also excited to welcome back Jill Kantor from The Hygge Wellness Company for a Sound Healing session. Sound Healing is an ancient practice that uses vibrations, tones, and frequencies to promote relaxation, reduce stress, and bring a sense of calm to your mind and body. Using a variety of sound techniques, the one-hour session taught us to:

1. Calm the nervous system.
2. Enhance focus and mental clarity.
3. Focus on our breath.

Photo: Sound Healing workshop set up at Payworks HQ.

We concluded our week with a virtual coffee house with Keith Macpherson.

Week six was paws-itively amazing! We were visited by a few local therapy dogs from the Winnipeg Humane Society. They brought smiles to everyone’s faces and snuggles to everyone’s laps.

Photo: Payworks employee with therapy dogs

We shifted gears towards the end of the week with a virtual yoga session with Keith Macpherson. Incorporating yoga into your routine can improve flexibility and help foster overall well-being. A few tips on getting the most out of your practice:

1. Listen to your body: avoid pushing past your comfort zone.
2. Cultivate a mindful attitude: stay present in the moment.
3. Maintain proper alignment: focus on the correct form for each movement.
4. Breathe.

Finally, for Week seven, we celebrated in the best way we know how… EAT! Every office received a delicious, locally-catered lunch so that staff could connect and reflect together over a tasty meal.

Our 2025 Wellness Weeks were a great way to pause, reset and refocus on health. By dedicating time each day for self-care, we encourage our best selves to show up!

If you’d like to learn about opportunities to join our growing Canadian tech company and see why our people choose to invest their time and talent here, visit: https://www.payworks.ca/about-us/careers.