March often brings a noticeable shift in pace across campus. Meetings stack up, projects accelerate and the margin in our schedules gets smaller. When life speeds up, the basics matter most: sleep, movement, nutrition and the ways we manage stress and emotions. This month’s resources are designed to help reinforce those foundations so you can maintain energy and balance through the busy weeks ahead.
March Wellness Wednesday: Owl Eyes and Morning Skies
Join Leo Costello, associate professor and department chair of Art History and faculty senate speaker, and the Rice Employee Health and Well-Being team for a relaxing morning of birding at the Johnson Owl Deck. This guided session will introduce participants to the basics of bird watching while enjoying the natural beauty right here on Rice’s campus. Bring your curiosity and see what birds, and maybe a few owls, you can spot!
Date: Wednesday, March 25 Time: 8-9 a.m. Location: We will start at the Johnson Owl Deck located near Intramural Field 6 and Wiess College. After our time at the Owl Deck, we will continue our guided session and walk to Huff House to enjoy light refreshments.
*Binoculars will be provided, but feel free to bring your own!
Well-Being Tips of the Month: Build Your Daily Balance
Well-being is shaped by everyday choices across many areas of life; from how we move and eat to how we connect, manage stress and structure our workdays. Consider trying one or two of the strategies below this month.
Physical Well-Being
Movement Snacks: Short bursts of movement (2-5 minutes) throughout the day improve circulation, reduce stiffness and support focus, especially for people who spend long periods sitting.
In between meetings or tasks, try to:
Bring your shoulders away from your ears and roll them down and back.
The Plate Method: The Plate Method helps create balanced meals without complicated tracking.
Try structuring meals like this:
½ plate of vegetables or fruit.
¼ plate lean protein.
¼ plate whole grains or complex carbohydrates.
This approach supports energy, nutrient intake and sustainable eating habits.
The Betty and Jacob Friedman Holistic Garden 2026 Spring Plant Sale! The Spring Plant Sale features a wide variety of tomatoes, peppers, eggplants, herbs and ornamentals. Plants range from $4 to $6, with garden staff and student workers on hand to help and answer any questions. Make sure to bring your own box or bag, and note that garden purchases are cash or check only. Happy shopping and healthy eating!
Behavioral and Emotional Well-Being
The 5‑4‑3‑2‑1 Grounding Technique: Grounding brings your attention back to the present moment and helps reduce stress quickly. Let’s put it into practice:
Pause, take a breath, and identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Nirvana Meditation Sessions:Join us for guided meditation, led by YeeJin Yuk, to restore balance and focus every Thursday from 12-12:20 p.m. in the RMC Chapel, from Jan. 29 to April 23.
Social and Professional Well-Being
The Power of Weak Ties: A brief positive interaction can boost your mood, reduce stress and build a stronger sense of belonging. Small moments of connection create ripples that enhance not only your well‑being but also that of your entire community.
Try one small action:
Attend a campus or community event (bonus: bring a colleague or friend) or join a club you've been interested in.
Take a 15-minute listen to this month’s MicroBoost Monday recording to explore how acquaintances, neighbors and colleagues can boost happiness and opportunity, and a simple way to nurture these networks.
Rice Univeristy Talent E.D.G.E (Engage, Develop, Grow & Excel) Learning & Development New Oracle Learning + Skillsoft offers 27,000 learning items such as courses, books and videos. Self-paced and virtual/in-person trainings can be used for personal development opportunities. New programs such as Fundamentals of Supervision, Monthly Book Clubs and Learning Spotlight highlight new skill development and opportunities for peer-to-peer learning. Additional offers include:
Certification & Certification Prep for AWS, SHRM, CompTia, Scrum
Five-Minute Money Check-In: Financial strain is associated with elevated stress markers and higher blood pressure. Try some of these strategies:
Five-minute weekly budget review.
Automating one savings transfer.
Review your retirement strategy, ask questions about your investments and receive personalized guidance tailored to your goals with Fidelity in‑person, one‑on‑one financial planning sessions. Appointments are available on a first‑come, first‑served basis. Early registration is encouraged. What these sessions offer:
Individual consultations with a retirement planning specialist.
Guidance on investment choices and long‑term planning.
Free appointments are available to all eligible employees.
Wellness Programs
Rice faculty and staff can take advantage of several well-being resources this semester:
Complete three free one-on-one coaching sessions with personalized support to help you clarify your goals, navigate challenges and cultivate lasting habits that promote a healthier, more energized life.
Enjoy a professional massage and integrative recovery techniques that help reduce stress, improve mobility and support physical recovery in our dedicated Mind, Body and Recovery Studio.
Attend our free guided mindfulness meditations every Thursday at Noon in the RMC Chapel, and start your journey to becoming a calmer, more peaceful you! No registration is required.
Small moments. Big benefits. Press pause once a month with this 15-minute wellness reset for faculty and staff. Every first Monday of the month.
Upcoming MicroBoost Monday will be on April 6 from 11:30-11:45 a.m. The topic will be The Value of Nature Breaks: Why stepping outside improves everything from focus to immunity. RSVP is encouraged!
Try our complimentary wellness experiences to support your staff and faculty in living a healthy lifestyle and working well.
March National Health Observances
National Nutrition Month
Nutrition Month encourages learning about informed food choices and the development of healthy eating and physical activity habits. Enjoy the power of nutrition with these Smart Tips for Successful Meals provided by the Academy of Nutrition and Dietetics.
Breathe Better, Sleep Better Month
Protect Your Sleep Window: More than one-third of American adults are not getting enough sleep each night, increasing the risk of chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke and frequent mental distress.
Simple steps that improve sleep quality:
Reduce screen exposure 60 minutes before bed.
Maintain consistent sleep and wake times.
Dim lights in the evening to support circadian rhythms.
Owl-Liance Spotlight: Cristy Torres with the Rice Student Center
Owl‑Liance Leader, Cristy Torres of the Rice Student Center, recently partnered with the Employee Well-Being Outreach Services to host chair massages for her staff. The response was overwhelmingly positive! The session provided a much‑appreciated moment of relaxation and care during the workday, leaving team members refreshed, energized and feeling valued.
“Thank you so much for the massages last Wednesday. The team loved them!” Cristy shared. “They are already asking when we can have another session.” By creating space for stress relief and connection, initiatives like chair massages continue to strengthen our Rice community and demonstrates a commitment to holistic well‑being.
Stay well,
Employee Health & Well-Being Team
Rice University, 6100 Main Street, Houston, Texas 77005-1827
