This article was updated on April 9, 2020

There are now hundreds of thousands of confirmed cases of the coronavirus SARS-CoV-2 (COVID-19) in the U.S. and more than ten thousand deaths; stay-at-home and work-from-home policies are nearly universal, and social distancing and wearing masks are becoming our new normal. There has been a lot of rapid change. Here are a few things that employers and employees can focus on during this stage of the pandemic.

What employers can do.

Health experts recommend that employers follow a few guidelines to help curb the spread of the disease and assist employees and family members who may be affected by it.

• Support non-essential employees staying home. This is the number one thing employers can do to help stop the spread of coronavirus. Because coronavirus can be transmitted by asymptomatic individuals, it is recommended that people avoid the unnecessary risk of physical proximity.
• Work remotely, think creatively. Take advantage of co-working platforms like Slack and Zoom that foster collaboration, face-to-face discussion, and an escape from social distancing.
• Practice good workplace hygiene. In essential work settings, provide access to soap and water and alcohol-based hand rubs in the workplace and continue to perform “routine environmental cleaning” such as disinfecting frequently touched surfaces, like workstations, counter tops and doorknobs. Emphasize recent recommendations regarding wearing masks.
• Remind employees of available mental health services. It’s natural for employees to experience anxiety about the outbreak of coronavirus, so make sure they know about any mental health programs that might be available through a well-being program or Employee Assistance Program.
• Encourage employees to use telemedicine. Health care providers across the United States have transitioned to telemedicine services, which should generally be covered by your insurance plan.

What employees can do.

In addition to physical distancing and wearing masks to avoid transmission from asymptomatic or symptomatic individuals, good hygiene and well-being practices are still key to prevention.

• Practice self-care. If you’re sleep-deprived and stressed-out you’re more likely to be susceptible to any virus, so getting enough sleep, eating well, exercising, and taking time out to recharge is important.
• Be vigilant about washing hands. The CDC recommends washing hands often with soap and water for at least 20 seconds. If handwashing is not available, an alcohol-based hand sanitizer may be used.
• Wear a mask. The virus is transmitted via respiratory droplets produced when an infected person coughs or sneezes. These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs. Wearing a mask protects other people. It’s also important not to touch your face when wearing a mask, and to make sure to wash your hands after removing a mask.
• Know your risks. The disease seems to be most severe in older males, smokers, and those with preexisting medical conditions like heart disease, chronic respiratory diseases, and diabetes.

For up-to-date information on coronavirus, consult the websites of reputable organizations like the CDC, World Health Organization, MedlinePlus and WebMD.com.

Sources: Centers for Disease Control, www.cdc.gov; Society for Human Resources Management, www.shrm.org; WebMD.com, www.webmd.com; Teladoc, www.teladoc.com.

But let’s look deeper.

According to a study published in the Journal of Clinical Psychology,[1. Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers, Journal of Clinical Psychology, April 2002.]  people who explicitly make resolutions are ten times more likely to attain their goals than people who don’t explicitly make resolutions. There is something about making ourselves accountable, especially if we involve others in our social networks.

Tom Connellan, in his book The 1% Solution for Work and Life,[2. The 1% Solution for Work and Life: How to Make Your Next 30 Days the Best Ever, Tom Connellan, 2010.]  explains that we have been approaching resolutions the wrong way. And I think he might be right.

Resolution secret #1: Accomplishments are great motivators

Remember that while motivation in general can lead to accomplishments, accomplishments themselves are actually great motivators. When people lose the first five pounds, they feel more excited about the next ten. When you run across the finish line, you want to sign up for the next race. When we experience success, we remember how good it feels. So the first secret is to use your accomplishments, no matter how small, to provide momentum along your journey, rather than just focusing on the big goal. We can do this in health management in addition to our role as health providers.

Resolution secret #2: Think big, but start small

That’s not say that big goals aren’t good to have. I ran a marathon back in November, and that goal motivated me to run throughout the year (and even this morning!). But we can’t forget that big goals are made up of small stages and many small steps, both literally and figuratively. Rather than set yourself (or your population) up for disappointment by focusing on how far you are from your big-picture goals, set yourself up to succeed by zeroing in on all the small steps and mini-accomplishments along the way. Going running one day a week is a success if you weren’t running at all. But it’s a failure if you only think about the larger goal of exercising every day. Think big, start small, and set yourself up to succeed.

Resolution secret #3: Accept that change isn’t always fun

Finally, let’s be real with ourselves. Change isn’t fun. Even positive change. It’s not fun to wake up an hour earlier to go for a run. It’s not fun (for me!) to order vegetables instead of fries on the side. But something interesting happens as you start making conscious changes. Better habits slowly get replaced. Conscious decisions become less conscious. Mindfulness turns into newer, healthier habits. And discomfort becomes more comfortable—and sometimes even fun. When you are at the starting line, prepare yourself for what lies ahead and don’t kid yourself that it will be effortless or that you can beat the system by making positive change a completely positive experience. Many of us expect things to be easy, and we fail when we are reminded that they aren’t. Expect things to be challenging, but make this year different by embracing the challenge and recognizing that eventually, you can create new habits and a healthier lifestyle.

Get S.M.A.R.T.

When evaluating a wellness program to help support a large group of people, we have to keep these ideas in mind. A program needs to be S.M.A.R.T.

• Specific. The program needs to identify small changes that your employees can make in order maintain momentum and impact prevention in the long term.
• Measurable. Variables like blood pressure, weight, lipids, and blood sugar are easy to assess, and help our coaches and your employees identify successes as well as areas that may require further effort.
• Attainable and Realistic. People participating in a wellness program should feel comfortable with their goals and recognize that they are possible with good information and coaching support.
• Time-based. WebMD solutions are proven to help modify cardiovascular risk factors over discrete time periods—these concrete changes in blood pressure, lipids, and weight through healthier lifestyles are our best opportunity to improve heart health on a population level—both short-term and long-term.

So let’s set our employees up for success by thinking big, but focusing on smaller steps. And most importantly, let’s embrace change for what it really is: challenging, but exciting too. Best wishes for a happy, healthy 2013!

James Beckerman, MD, FACC is a cardiologist with the Providence Heart and Vascular Institute in Portland, Oregon and a fellow of the American College of Cardiology. He previously chaired the Oregon Governor’s Council on Physical Fitness and Sports, and is the team cardiologist for the Portland Timbers Major League Soccer Team. He is the author of The Flex Diet and a member of the clinical advisory board at WebMD Health Services.