About Sheryl Checkman

Sheryl Checkman is an award-winning designer with more than 25 years' experience in applying innovative yet pragmatic solutions to the full range of communications and design challenges. Before opening Checkman Design, Sheryl was Vice President & Manager, Design Services, for the public relations agency Burson-Marsteller from 1981-1992. Prior to that she was an Art Director at the The Barton Gillet Company, a marketing communications firm. Sheryl graduated from Cornell University and attended a Masters program in Communications Design at Pratt Institute as well as a three-month design program at the University of Copenhagen in Denmark. She graduated from the High School of Music & Art in New York City. Sheryl is an avid skier and scuba diver. She swims, plays tennis, practices yoga and enjoys taking pictures, both above and below the water. She adds her creative signature to her photographs by creating Digital Fine Art which she currently exhibits in her online gallery. She recently launched a line of inspirational sports-themed T-shirts under the name Life is Balance®. In addition to her design work, Sheryl also creates custom photomontages for a variety of corporate and consumer clients.

The Mindful Triangle

Posted on March 22, 2019 by Sheryl Checkman

The moral of mindfulness is to take care. Find joy in the ordinary, foster relationships, and listen to your gut. This trifecta will open your eyes and ears, your mind and heart to a deeper meaning of life.

From mundane to mindful

Everyday chores can feel tedious. And although they’re often low-energy tasks, like washing dishes and dropping kids off to sports practice, the monotony can take a toll on our energy and mood.

However, you can turn these chores into something enjoyable if you start paying more attention to the task at hand.

It first starts with slowing down. Rushing through each task will make you all the more stressed and tired. In fact, chores like making the bed can actually engrain more discipline into your daily regimine and kick start your day with a boost of productivity.

Additionally, the next time you clean the dishes, focus the texture of each dish, the temperature of the water, and the smell of the dish soap. If an appliance isn’t working correctly, take the time to address the problem. Completing home projects on your own can plant a seed of confidence and enhance your sense of pride.

Or tomorrow, when you’re waiting in line to pick up your children from school, turn up the radio and roll down your window, even if it’s a bit chilly. Put your car in park and take a look around. Notice the new recess equipment and say hello to another parent you don’t usually talk to.

Make connections

In our busy lives, it can be a challenge to make time for quality time with loved ones. You can practice mindfulness through active listening. Listening cultivates focus, intention, and awareness.

Avoid getting distracted by the future or the past while communicating and simply work on just “being” with the other person. If you’re enjoying conversation in-person, put your phone down and turn off the television. Make eye contact, practice patience by resisting the urge to cut them off mid-sentence, and respond with thoughtful reactions and questions.

Be alone

And as there’s a time for togetherness, there’s also time to be alone. Take today to listen to your mind and body. Tune into how you’re feeling. If you’re body is aching or if you feel fatigue, indulge in an afternoon nap.

If you’re stressed, make a to-do list and put it aside for a moment. Leave the stress on the paper while you take a short break to reset. Physically move to another room than where you left the to-do list and meditate for a moment or two.

This doesn’t mean you have to sit cross-legged on a floor pouf and omm your way through the next hour. Meditation can be whatever you want it to be. That could be merely closing your eyes for a few minutes and taking a deep breath. Or it could mean gazing out the window with a cup of tea.

Whatever refreshes you will help you gather the energy to tackle that to-do list and put your best foot forward today, tomorrow, and forever more.

Guest Contributer: Paige A. Mitchell. Paige is a freelance writer an d reviewer.

Photo Credit: Unsplash

5 Indicators of an Unhealthy House and What to Do About It

Posted on January 26, 2019 by Sheryl Checkman

We are all familiar with the proverb, “Home is where the heart is.” Our home is our escape and our safe space. It is our shelter and warmth. And while it’s easy to see where we can make our living spaces more comfortable and beautiful for ourselves – painting the exterior, redecorating a bathroom, installing new cabinetry – we must remember to maintain the health of our homes, too.

Our bodies are sustained with healthy food, exercise and self-care. Our cars are taken in regularly for oil changes and tire rotations. We make sure our kids take their vitamins and our pets get their teeth cleaned. However, can you remember the last time you had your home checked for asbestos?

This and other preventive measures are often overlooked, potentially impacting the health and safety of our families. Fortunately, it is easy to address indicators of an unhealthy home by taking a few steps to alleviate possible risks. Here are five potential dangers that may be present in your home and corresponding ways to fix these issues:

Dirty air ducts

Dirty ducts occur from a build up of pollen, dust, pet dander, and other allergens. When left untreated, the accumulated allergens are blown out through the air conditioning or furnace, often leading to respiratory problems. They can also restrict your heating and cooling systems, leading to increased energy costs. The National Air Duct Cleaners Association (NADCA) recommends having your ductwork inspected and cleaned every three to five years.

Excessive indoor moisture

Uncontrolled humidity levels can result in significant mold problems. Not only can this negatively impact your respiratory system in several ways, it can also cause skin irritations. To minimize the humidity, the Centers for Disease Control (CDC) encourages checking your levels frequently to ensure they do not go above 50%. The CDC provides a comprehensive FAQ section with additional solutions to reduce mold exposure.

Radon

Professionals suggest you test your house for radon at least twice a year. Radon is a naturally occurring radioactive gas that can cause lung cancer. No houses are immune from the risk of radon. You can easily purchase radon test kits online or in home improvement stores. Further information can be found on the EPA website.

Plumbing leaks

Over a trillion gallons of water are wasted annually in the US as a result of household leaks. Whether or not your water bill has increased, it is recommended you check your water meter every few months to make sure nothing is out of order. If you do not know how to do so, there are countless resources online that will walk you through the procedure. Untreated leaks can lead to mold spores that cause an array of health problems. Additionally, continue to flush sediment from your water heater and water softener to keep both in working condition.

Pest infestation

If you see an increase in dead bugs in your home, or pest droppings, it is best to address the problem immediately. Not only can pests cause electrical issues, but their presence can also potentially cause asthma, West Nile, and hantavirus. At the first sign of infestation, go to your local grocery or hardware store to find pest control products that will easily solve your problem.

Remember, home maintenance is not just a one-and-done task. Routine maintenance is key to a healthy home. This can be burden to some homeowners who are already swamped with other to-do’s. If that’s the case, consider enrolling in a home protection plan that will streamline maintenance for you. In the event health hazards do exist inside the home, these issues can be repaired or replaced by a licensed professional while you get on with your life.

Keeping your yourself and your family healthy is important. Precaution is the best way to avoid costly problems resulting from poor home maintenance. Be alert, be safe, and be vigilant. You and your home deserve it.

Guest Contributer: Paige A. Mitchell. Paige is a freelance writer and reviewer.

Photo Credit: Unsplash

8 Self-Care Activities to Help You Beat Stress

Posted on December 4, 2018 by Sheryl Checkman

Sometimes we get so busy doing things and solving problems that we forget about our own well-being. But if we would stop every now and then and be present in the moment, perhaps stress wouldn’t have the upper hand in our lives. If we would take the time to relax and feel free to say no to people, perhaps we would even be in a better place to help others. If you need to take steps in bettering your mental health and reducing stress, here are 8 self-care activities that can help:

1. Sleep

Sleep is often the first thing that is compromised when our daily lives get too busy. But since it is how we process the day and regenerate for the next, getting adequate sleep is paramount for our mental and physical health. To promote more restful slumber, make sure your bedroom is conducive to sleep. That means dark shades and a quality mattress that’s comfortable and fits your needs as a sleeper.

2. Hang out with your dog

Spending time with your canine companion brings everyday joy and can positively impact your mental health. It involves love and affection, gives you opportunities for exercise, and requires you to provide structure for your dog (which validates you as needed and important). All these reasons and more are why quality time with your dog can play such a major role in alleviating stress, anxiety and depression.

3. Go for a nature walk

Going for a walk on a beautiful day can help you slow down and bring life back into perspective. Being in nature and breathing fresh air is good for the soul and the mind, and you can add an exploratory element by making it a photo walk. Check out this list for 100 interesting things to look for on a nature walk.

4. Break a sweat

Exercise is one of the best things you can do for your mental health. Not only are endorphins released when you sweat during a workout, but it can also significantly reduce your stress and build your self-esteem. If you find an exercise routine you thoroughly enjoy, you’ll be more likely to make it stick.

5. Rearrange your furniture

Rearranging the furniture is a great way to give your home a free makeover. It also gives you the opportunity to clean all that dirt and debris that has accumulated over time, which makes for a healthier home. What’s more, the change can make you feel revitalized and positively impact your mood. A little rearranging and reorganizing can go a long way!

6. Cut out for a matinee

Sometimes when work or other life obligations get dull or overwhelming, it helps to get away and do something enjoyable. Seeing if a friend wants to join you for a matinee is a good way to get quality time and catch up. It can also be beneficial to go to the movies (or do anything really) by yourself, as it provides time to self-reflect and re-evaluate your life.

7. Join a book club

If you love reading and are open to trying a new social activity, book clubs can be a great idea. Not only will you have the chance to engage with books in a new way, but you’ll also discover books you would never read on your own. Furthermore, book clubs offer you a chance to meet interesting new people.

8. Take an art class

Another fun social activity is taking an art class. Whether you are a novice or a seasoned artist interested in expanding your style, there’s probably a great class offered at your local community college or craft store. Besides the social aspect, art classes can provide an outlet for expressing and working through your feelings. Also, both the atmosphere of the class itself and the skills you acquire can help you relax and de-stress.

Stress abounds in all our lives, but we can take steps to manage it through self-care. Remember to slow down every now and then and take the time to do something new and/or relaxing. Not only will you be happier, but you’ll also be fostering your mental health and overall wellbeing.

Guest Contributer: Brad is a self-care advocate and created selfcaring.info to share his knowledge with others.

Photo Credit: Unsplash