Overwhelm, Self-Care, Self-Love
“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” ~ Buddha.
Life is always unfolding in the present moment.
…In each breath you take… each memory you create… each moment you experience…
Yet, we often forget this. You move through time without realizing the precious minutes passing. You forget to observe all that is around you. So many valuable moments go unseized.
Why is it so hard to live in the moment?
The answer often has to do with which time frame you’re living in. Instead of living day by day, you’re stuck in the past. And present circumstances have you feeling worried and anxious about the uncertain future.
But the past has already happened. And the future is yet to come. It’s time to shift your focus and learn how to live in the present moment.
“Time is a precious commodity,” wrote Dr. Elyssa Barbash in Psychology Today. “Don’t mentally rush through it or wish it away. Savor the moments”. Here are a few tips to help you cherish the fleeting, but beautiful moments you live every day.
Ease Your Worry and Anxiety and Learn How to Live in the Present Moment With These 5 Tips
#1 Let Go of the Past
How can you turn the page when you’re flipping through the previous chapters?
When you’re stuck on what has already passed, you deny yourself of the possibilities in this present moment.
If there’s a memory you’re holding onto, let go.
If you’re holding onto resentment because of an unhappy childhood, let go.
If you’re holding onto anger because a close friend wronged you, let go.
If you’re holding onto fear because you made a terrible mistake, let go.
If you’re holding onto doubt because you tried and failed, let go.
Letting go is key to accepting what has passed so that your focus can arrive at the present moment.
#2 Choose to Forgive
If you feel that someone has hurt you, forgiveness can seem nearly impossible. How can you forgive when you’re experiencing deep hurt, anger, and even resentment? And you have every right to feel this way.
Yet, remember that holding onto the past might lead you to miss incredible opportunities in the present moment. Opportunities that could manifest more beauty and love and compassion in your life today.
But how do you do it? How do you forgive somebody when the memory feels fresh and your heart still aches?
Try this.
With a pen and paper, find a quiet place where you won’t be interrupted. In this safe space, write a letter to the person who hurt you. Share your emotions. Explain how they hurt you and why you feel this way. Don’t hold back. At the end of the letter, write “I forgive you.”
Once you’ve finished, you can make the choice to send the letter or not.
Whether you send the letter doesn’t matter because forgiveness does not have to involve the other person. Forgiveness is a decision you make.
And you may not feel like you’ve moved on the first time; you may need to write another letter. Forgiveness is a process. Yet, each letter you write permits negative emotions to flow out of your heart and to ink on paper.
Eventually, you release yourself from the overwhelm of those negative emotions. You liberate yourself, so you can appreciate what is happening in the here and now.
#3 Plan for the Future, But Live Day by Day
No matter how well you prepare, the future is never guaranteed. Especially in these present times, much of the future holds uncertainty. This realization might leave you feeling helpless… hopeless, even.
But constant worrying about the future can blind you from the countless blessings touching your life today. Right now, you’re still breathing. You still have your loved ones. And you can still cultivate a sanctuary of love and compassion within yourself.
The future is yet to come. However, these things are within your power at this very moment.
So, plan for the future. And also practice daily habits that keep you grounded in the present.
For example, you can create long-term goals that stretch months or even years into the future. Yet, there are rituals you can practice each day that will shift your attention back to the present:
- Meditation
- Journaling
- Spending time with loved ones
- Enjoying a hobby
- Strolling outside in the sunshine
These small, daily habits are a reminder that the present is unfolding now — don’t let these moments go uncherished.
#4 Treasure Your Relationships
You’re born, and then you die. In the middle is where the magic happens. In the middle, you and your loved ones forge powerful bonds and create unforgettable memories. These memories remind you of the beauty and temporal nature of life.
Show gratitude for the support systems you’ve cultivated by sharing your time. Especially now with physical distancing, a video call where you can see each other’s faces and hear each other’s laughter can feel like you’re in the same room. Having your loved ones with you is a blessing. Treasure them and they will keep you grounded in the beauty of the present moment.
#5 Fully Immerse Yourself in Creative Flow
One of the best ways to root yourself in the present moment is tapping into your creative flow.
Think about it.
Have you ever thrown yourself into a passion project, looked up, and it’s already dark outside? You lost track of time because you were so immersed in your endeavor.
Your mind was neither stuck in the past nor projected into the future. You were focused entirely on the here and now.
If you find yourself revisiting the past or worrying about the future, nurture a hobby. Expressing your creativity may be what you need to help you live in the moment.
What is something you practice in your life to help you feel more present? Share it in the comments below.
Shift Your Attention to the Here and Now
When you shift your attention to the present, beautiful things happen.
You begin to appreciate the moment fully. You can pause, take stock of your life, and realize the number of blessings that touch your life every day.
You have your health. You have your loved ones. And you have a beautiful voice inside you proclaiming how strong, wise, and powerful you are.
Living in the present moment lets you practice daily gratitude and love yourself as you are.
In these uncertain times, it’s understandable to feel fear and anxiety. If you need additional support guiding your focus back to the present moment, then claim my gift of an “Overcoming Overwhelm” Discovery session.
In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a Complimentary “Overcoming Overwhelm” Discovery session.
Overwhelm, Self-Care, Self-Love
Watching the news and reading the latest headlines can feel like you’re wading through a cesspool of negativity.
You’re exposed to everything wrong in the world — COVID-19, racial injustices, and horrific crimes — and you might be consuming this daily.
Slowly, your joy turns into irritability. Optimism morphs into hopelessness. And a pessimistic lens distorts your worldview.
But you don’t have to let this negativity consume your daily life. You can still embrace joy. You can experience fulfillment. And you can feel empowered.
Here’s how…
The Media-Related Affliction You Might Not Know About
If you thought that watching the news and scrolling through the latest headlines is harmless, think again. When you’re exposed to the media, do you find yourself feeling these emotions?
- Anxiety
- Stress
- Pessimism
- Incredulity
You might be experiencing what Dr. Steven Stosny calls “headline stress disorder”. Overconsuming all these negative headlines might leave you feeling a “sense of foreboding and mistrust about the future,” he says.
Unfortunately, anxiety from watching the news is only the beginning. The consequences of media overconsumption penetrate much deeper.
The Issue is Deeper than Consumption
Keeping up with the newest tragedies locks you in a reactive state. Your worldview, emotions, and actions are constantly changing with each news update. One study shows that this repeated exposure might trigger “uncontrolled fear, physiological hyperarousal, sleeping difficulties, and fearful thoughts”.
Worst case, you internalize everything you’re consuming. You might watch one news clip about a kidnapping or a crime incident, and your protective and maternal instincts go into overdrive. You could turn into a “helicopter mom” who believes tragedy is around every corner. You begin monitoring every minute of your child’s day. You constantly check in on them. If your child looks up, they’ll see you — hovering and protecting them from every ounce of danger.
As you can see, your media exposure can have significant consequences. YET, there are ways to overcome this.
Here are my tips for staying empowered through self-care and personal growth when you’re feeling overwhelmed by bad news.
Are You Ready to Rise Above the Negative Effects of Watching the News? Here are 4 Tips for Feeling Empowered Again
#1 Go On a Digital Detox
Technology has revolutionized our lives, but it may have had unintended consequences. While a wealth of information is available at your fingertips, this accessibility also tempts you to stay plugged in 24/7.
News clips. Notifications. Social media feeds. Emails. Tweets.
You’re vulnerable to negative news on nearly every digital platform you use. And when headline stress disorder has you locked in a reactive state, you can quickly exhaust your mental and emotional bandwidth.
It’s time to unplug.
You take a vacation when you need to unwind from work. Do the same with your digital consumption. Try a digital detox for just one week (more if you want a greater challenge). This short break can help you calm your hyper-reactive state.
When you’re ready to return to the digital world, try limiting your exposure to just one hour a day or every other day.
#2 Shift Your Focus to Self-Care
Are you feeling hyper-emotional and distressed?
Are your thoughts racing and swirling in your head?
Do you feel unwell and lethargic?
Put the phone down and give your mind, body, and emotions some TLC.
- Go for a walk outside
- Improve your sleep quality
- Pursue tranquility through meditation
- Start journaling to untangle your emotions
When your focal point is on negative news, you’re focused on the outside world. Don’t forget to shift your attention to your INTERNAL world. Leave the cycle of consumption and reaction, and root your priorities in personal growth and positive change.
#3 Subscribe to Uplifting Content
Moderation and balance are the keys to keeping yourself protected against headline stress disorder.
For every negative news clip you watch, make an effort to also focus on something positive. The Huffington Post conducted research that showed those who consumed positive and transformative news “reported having a good day 88 percent of the time”.
And the reason is likely simpler than you might think: positive and uplifting stories remind you that there is still so much good and beauty in the world.
So, make an effort to subscribe to blogs and publications that release inspiring and empowering stories. You can also sign up for my email list to get notified when I publish uplifting and actionable articles (like this one!).
#4 Focus on What is Within Your Power
The awful tragedies you hear about from the media can cause a feeling of helplessness. There is just so much wrong in the world and you might feel like there is little you can do.
But see, there are so many things you can do.
It is within YOUR power to improve yourself, your family, and your community. It’s okay to start small and to start local. It’s okay to start with YOU and build yourself up to be stronger, balanced, and more fulfilled.
If you need additional support to rise above the news chatter and focus on yourself, I’m here to help. Take your first step to a more empowered you and sign up for a Complimentary “Overcoming Overwhelm” Discovery session with me. In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.
Overwhelm, Self-Care, Self-Love
“I’m so overwhelmed…”
Lately, it seems like this is the prevalent thought occupying space in your mind throughout the day. With all that’s going on in the world, it’s natural to feel your stress levels rising. But it doesn’t help when there’s already so much on your plate!
Running errands. Looking after the kids. Finding work/life balance (especially if you’re working from home). Now, you might be feeling distressed by the latest news surrounding COVID-19 and social unrest.
The cycle repeats with barely a moment to breathe and center yourself and eventually, signs of burnout start to settle in.
It’s time to rely on your support systems.
- When you feel overwhelmed, your support systems offer a helping hand.
- When you feel isolated, your support systems remind you that you are loved.
- When you feel yourself faltering, your support systems offer encouragement.
Physical distancing doesn’t mean you have to stay socially distant. You can still cultivate profound connections with your friends and loved ones! And by the end of this article, you will learn how to build your own support systems that empower you during stressful times.
The Importance of a Support System
Healthy and strong relationships are essential — especially if you’ve been feeling lonely during self-isolation. Harvard Medical School found that social connections “not only give us pleasure; they also influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking.”
That’s right. Connection is just as crucial to your well-being as proper nutrition and quality sleep. When you have strong relationships, you also have incredible support systems that help you:
- Live longer
- Heal from injury and sickness quicker
- Lower your blood pressure
- Fortify your immune system
- Improve your heart health.
When you’re feeling overwhelmed with life, your support systems can help you feel focused and empowered again. They can offer you advice and encouragement when you’re stuck on a problem. Or they can simply offer an ear when you need to vent your frustrations.
Developing relationships is essential to your mental and even physical well-being. Here are a few tips for building support systems in your own life.
5 Tips for Building Support Systems that Will Empower You During Stressful Times
#1 Find Women on the Same Journey As You
Realizing your goals doesn’t have to be a solitary mission. There are so many women working toward the same things you want to achieve, whether it’s living a healthier lifestyle, building stronger relationships, or advancing in their careers.
Someone on the same journey as you will probably experience similar struggles. She can be someone who helps you tackle a shared problem and whom you can share your victories with.
You can also act as accountability partners to each other, continuously pushing each other to learn, grow, and achieve.
Share one goal you’re trying to achieve in the comments below. You just might find a kindred spirit on the same journey as you!
#2 Create More Intentional Family Time
There are many types of personal support systems and family is one of the most essential.
When was the last time your home had family time?
Pre-coronavirus, you went to work, ran errands, and attended to tasks. Your children were at school, playing sports, or spending time with their friends.
Now, you and your partner might be working from home and your children might be taking online courses. Even with businesses reopening, it can still be a good idea to continue practicing physical distancing.
Since you see more of each other, why not spend some quality time together?
Sit around the dinner table as a family. Vote on a movie to watch together. Pull out the board games!
You can cultivate connection right at home with your own family.
#3 Check in Regularly
These uncertain times of COVID-19 provide a good opportunity to check in on your friends and family. A simple text saying, “Hey, I hope you’re staying safe and healthy” can make the people within your support systems feel loved and appreciated.
But you don’t have to stop at texting. A phone call or a video call can personalize the conversation. In this day and age where our attention is so fractured, giving 100% of your focus and attention on the person you’re talking to can deepen your relationship and strengthen your bonds.
#4 Join an Online Hobby Group
During self-isolation, you might have picked up a hobby or two to help you tap into your creative flow.
The internet has created so many avenues to expand your social circle and engage with people with similar interests. For example, if you finally started on that book you always wanted to write, you can find a Facebook group for aspiring authors.
Just because you’re not physically in the same room as other people doesn’t mean you need to stop communicating with other people altogether. You can seek online groups where you and other like-minded women can engage and cultivate a shared passion.
#5 Get Comfortable Asking for Help
Asking for help can be the hardest thing to do when you’re feeling upset and overwhelmed.
Maybe it’s because you don’t want to inconvenience other people. Or perhaps you feel you’re not worthy.
Yet, asking for help and relying on your support systems is what helps you to thrive.
By choosing to ask for help and working with a certified life coach instead of attempting to go it alone, I was able to more quickly and effectively manage my stress, reverse my burnout and start feeling empowered again.
So, if you’re tired of feeling stressed and anxious and want to know what it would look like to have me as part of YOUR support system, join me in a Complimentary “Overcoming Overwhelm” Discovery session. In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.
Overwhelm, Self-Care, Self-Love
We recently passed the halfway point of 2020 and it feels like so much has happened.
A global pandemic? Mandated quarantine? Business shutdowns?
One year ago today, there was no predicting all the challenges we’d have to overcome.
Now, businesses are reopening and people are going out again. That means finally leaving your home for social and recreational activities.
Sounds exciting, right?
But the thing is, there is so much we don’t know yet. Coronavirus stress is real and you might be feeling anxious about the changes and uncertainties to come.
My intention is to help you move forward courageously, even when the future is uncertain.
Thoughts and Emotions You May Experience During These Changes
This global pandemic has completely overturned your daily life and perhaps even displaced you from your job. Your life has undergone so many drastic changes that you struggled to even catch your breath. And unfortunately, while coping with coronavirus in self-isolation, you may have developed:
- Fear of public spaces and large crowds
- Social withdrawal
- Feelings of helplessness
- Anger or panic when you see others not wearing masks or practicing physical distancing
- Fear that the second wave of COVID-19 will hit
It’s easy to feel helpless when the entire world is shifting around you. We may not have all the answers right now. You may stumble and falter or feel scared and anxious. And that’s okay.
Even so, we will continue moving forward and these tips will help you keep putting one foot in front of the other.
How to Keep Moving Forward: 7 Tips to Help You Put One Foot in Front of the Other (Even If You’re Scared)
#1 Stick to a Routine
Uncertainty can be scary because you don’t know what to expect. Following a routine of self-care and personal growth can help you feel empowered and grounded again.
The Cleveland Clinic says, “It’s important to try to maintain some sort of schedule. Routine makes most people, especially children, feel safe.” When your external world feels chaotic, seek stability in your daily activities and habits.
Creating a morning ritual with calming activities, like journaling and meditation, can embolden you to tackle the day and keep yourself moving forward.
What is one must-do activity in your self-care routine? Share it in the comments below.
#2 Embrace Fresh Air and Sunshine
These past few months may have left you feeling cooped up in your home. If you feel like being stuck at home has stifled your creativity and inspiration, take this opportunity to get outside for fresh air and exercise.
Sometimes all you need is a quick trip into nature to help you feel motivated again. A simple walk while basking in the sunshine can do wonders for inspiring calm and tranquility. The Vitamin D your body absorbs will encourage overall well-being, lift your mood, and even lower your blood pressure.
#3 Get Plenty of Sleep
The benefits of sleep are widely known. It improves mood, brain function, and even your immune system. Try creating an evening ritual with activities that promote more sleep and quality sleep, such as:
- Enjoying a slow and relaxing activity, like reading or a scented bubble bath
- Journaling to unburden your thoughts and make it easier to slip into a deep slumber
- Having an electronics cut-off time two hours before bedtime
You’re better equipped to face the challenges ahead when you’re well-rested and focused.
#4 Take a Break from Media
These past few months, you may have been addicted to following the latest headlines, from coronavirus updates to the horrific tragedy of George Floyd.
It’s helpful to stay informed, but staying plugged into the media might be adding fuel to the fear and uncertainty you might be feeling about the future. Instead of keeping tabs on the world around you, remember to check in with your body-mind. Activities, like meditation, prayer, and journaling can help you tune into your emotions and listen to what your body is telling you.
The outside world will always be there. So, take time now to cultivate daily habits that empower YOU.
#5 Practice Social Connection
I believe social distancing is somewhat of a misnomer. Instead, I say we practice physical distancing but remain socially connected. Because connection has been shown to boost well-being and even fortify your immune system. Your relationships also act as your support systems when you’re feeling overwhelmed with life.
In creating your routine, it may be helpful to reach out to close friends and family. If you’re still avoiding social gatherings, a simple video call can help you feel connected. For example, I meet with friends on Zoom for Happy Hour.
#6 Focus On the Things Within Your Power
There’s a reason why routines can help you feel rooted when your external world is going crazy. A routine encourages you to focus on activities that are within YOUR realm of power.
Businesses are going to reopen whether you are prepared for it or not. Other people will choose not to wear a mask and attend large social gatherings whether you approve or not. We still can’t say for certain that the worst of COVID-19 has passed.
But you can control what YOU do.
Even if we have to undergo self-isolation again, you can stay flexible and optimistic. You can practice daily habits that encourage you to feel empowered, grounded, and calm. And you can continue putting one foot in front of the other each and every day.
#7 Practice Gratitude
With all that has happened recently — COVID-19, racial injustices, dramatic shifts in your daily life — it can feel tempting to dwell on everything that’s wrong. The hopes you originally had for 2020 might be dwindling with each passing day.
But, I want to remind you that there is still so much good in your life.
Even during this global pandemic, you still have loved ones who are in good health. You still have a roof over your head and food in your belly.
And that’s worth celebrating.
If you’re feeling fear and uncertainty about the future, just remember that each step forward is an act of gratitude and optimism. You haven’t given up. You still have so much to live for and you have power in creating the future you want to see for yourself.
Seek Support When You’re Overwhelmed by the Coronavirus Situation
While self-care is essential to well-being, sometimes you need more. In these unprecedented times, you may be feeling helpless amidst the latest news and changes.
If you’re overwhelmed, it may be time to seek extra support. Because tackling life’s countless challenges need not be a journey you travel alone.
If you need somebody to stand alongside you and help you feel empowered again, sign up for a Complimentary “Overcoming Overwhelm” Discovery session with me. In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.
Overwhelm, Self-Care, Self-Love
There are two things I used to find myself saying almost every day:
“I wish there were more hours in a day, week, year, etc…”
AND
“I wish I could clone myself.”
There never seemed to be enough time to get everything done!
I was stressed out and overwhelmed by my to-do lists, putting intense pressure on myself to accomplish all these tasks. That was my Type-A personality at work, thinking that I had to get everything done.
I was at the mercy of my to-do lists. I felt powerless.
Until my life coach pointed out that I could reclaim my power. I learned that I am at choice about the actions I take and how I manage my time. This helped alleviate the overwhelm I’d been feeling.
Can you relate?
Maybe you’re also feeling overwhelmed with life, especially with the uncertainty of the coronavirus situation. You might wish there was more time in the day to get everything done.
But here’s the real problem.
If you’re not managing your time properly by getting the right things done, more time would do little to ease your stress.
Instead of wishing for more time, the trick is getting better at utilizing the time you already have. That means learning how to use your time effectively.
Here’s how to do that in three easy steps…
How to Use Your Time Effectively: Fulfill Your Priorities and Still Have Time to Enjoy Your Life
Step 1: Identify Your Priorities
Effectiveness is the art of getting the right things done. Efficiency, on the other hand, is about getting things done more quickly.
So, it’s important that effectiveness comes first — and it starts with identifying your priorities.
#1 Pause and take stock of your life.
Are you living the life you want? Or were your goals left at the wayside?
What happened?
Life can sometimes feel like a monotonous loop. If it seems like you’re not getting anywhere, maybe it’s time to reflect on your dreams and values.
Take a moment to notice where you are in comparison to where you want to be.
#2 Break the cycle.
What priorities do you want to manifest in your reality?
- Expressing your creativity (i.e. painting or writing)
- Living a healthier lifestyle (i.e. eating better and/or exercising)
- Changing your career path (i.e. returning to school or applying for a better job)
If you’re unsure of how to break the cycle, remember your priorities. Your priorities are your goals and they will guide you in creating the life you want.
#3 Align Your Actions With Your Priorities.
Your priorities will steer you to do the right things.
Because not all tasks are created equal.
Sure, you may get a lot of things done but what if they aren’t the “right” things? If they don’t advance your goals, are you spending your time effectively?
If you’re not mindful, you may burn out by moving 100 things an inch instead of completing three priorities that move you forward a mile.
What priorities do you want to manifest in your life? Share one with me in the comments below.
Step 2: Make Time for Your Priorities
I don’t have enough time!
Knowing your priorities is one thing — but making time for them?
It’s challenging but here are some ways to make the most of the time you have:
#1 Create a Time Log
I encourage you to document everything you do in a single day and the time each task takes. Here’s how you can do it:
- Choose a time tracking system. This can be an agenda, a blank notebook, or a calendar app.
- Note the start time for each task. For this to work, note every single time you begin a new activity, like working, showering, or eating. This includes each time you get distracted, like checking your email or responding to a text.
- Record the end time for each task. Keeping track of when you end each task makes it clear how long it takes to accomplish it. You can use this information to assess whether you’re taking too long or if you need to dedicate more time to a specific priority.
Like a financial budget, this will help you understand where you’re spending all your time.
If you’re spending your days at home, it can be tempting to lounge on your couch and watch TV. Keeping a time log will expose all the time sappers that you engage in throughout your day.
The next two tactics are effective time management strategies that can help you create more time for your priorities…
#2 Eliminate Your Time Wasters
Do you waste 20 minutes snoozing your alarm in the morning? Or maybe you transform into a couch potato for three hours each evening.
Even small things like checking your phone every ten minutes can accumulate into an entire hour.
Identify your time-wasting habits.
Then either eliminate these activities or reduce the time you spend on them.
#3 Start Outsourcing
After eliminating your productivity sappers, see what tasks you can outsource.
For example, you can delegate more house chores to the kids when they’re home for the summer.
You only have 24 hours in a day.
If you try to tackle your never-ending to-do list alone you’ll quickly feel the signs of burnout.
Outsourcing lets you tap into other people’s time and energy pools. It frees up more time in your schedule.
You can then spend that time more effectively on the essential tasks that will advance your goals and help you create the life you envision.
Step 3: Do More, Save Time, and Enjoy Life More
When managing your productivity, you’ll want to spend your time effectively and efficiently.
After you identify the “right” things to do, you can focus on how to do them better.
Here are two tips to help you spend your time effectively and efficiently.
#1 Start Monotasking
A study by Dr. Sophie Leroy shows that multitasking creates attention residue. Each time you settle into a new task, you spend time and energy shifting your focus. While it may be a little at a time, it can quickly add up if you frequently shift back and forth.
Ditch your multitasking tendencies and start mono-tasking.
When you sit down to work, identify the task you’re working on and commit to a time frame:
- Over the next hour, I will work only on writing the three body paragraphs of this essay.
- Over the next 30 minutes, I will tidy up my home and workspace.
- Over the next 45 minutes, I will prepare for an upcoming teleconference.
Once you start mono-tasking, you’ll notice that you achieve higher quality results with greater speed.
#2 Schedule Time for Enjoyment
When you think about productivity, your mind probably jumps to time organization hacks.
Well, it’s time to widen your definition of productivity to include fun.
Efficiency is more than saving time. It’s also about using that extra time to enjoy your life — in these weighty times, we need fun and joy more than ever. That may include practicing self-care with scented candles and a bubble bath. Or that could mean finding ways to spend quality time with your loved ones, like with Vertellis or Table Topics conversation starter games.
A healthy balance of work and play is what nourishes your mind and body with the energy it needs to live your best life and achieve your goals. Without self-care, your performance suffers and you burn out — little gets done when you reach that point.
Yet, it’s difficult to relax when you’re stressed and overwhelmed. Racing thoughts and anxiety about the future thwart your every attempt to slow down and enjoy yourself.
If overwhelm is consuming your life, sign up for a COMPLIMENTARY “Overcoming Overwhelm” Discovery session with me.
In this 60-minute consultation you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery Session.
Overwhelm, Self-Care, Self-Love
Imagine a world that is more loving, more compassionate, and more forgiving. There is less racial injustice. Communities and people from different backgrounds embrace each other. Everybody is treated equally under the law and in reality.
It almost seems like a utopia too good to be true, right?
Yet, it’s a mission that is just and worth standing for. I believe compassion is the key to manifesting a world that is freer and more equitable. But before we can change society, we must start with ourselves. Enriching the lives of the people within your community begins with having compassion for yourself.
What Does It Mean To Have Compassion For Yourself?
The myths surrounding self-compassion are abundant:
- It’s self-indulgent
- It’s selfish
- It’s for weak-willed people.
But here’s the truth. Compassion is necessary for your physical, mental, and emotional well-being. Compassion is what encourages you to care for your body and your mind.
Think about this.
If you own a pet, you care for them. You feed them high-quality pet food, bathe them, buy them toys. You love to spoil your non-human companion.
Yet so many women fail to direct this affection within.
When you neglect your well-being, you deny yourself the resources needed to live a beautiful and thriving life. Can you imagine a life where you’re:
- Full of inspiration
- Abundant with energy
- Loved and fulfilled
- Guided by meaning and purpose
This is the power of self-compassion. And when you build a well of love and compassion with yourself, you can then share it with others.
That is why I encourage you to prioritize enriching your life first and then expand your circle of influence to encompass the people within your community and country.
Why is Self-Compassion Important for Enriching Other People’s Lives?
Even if your own relationships are in order, you’re living in a bubble. The world outside your bubble needs your support too.
People are suffering. Botham Jean, Aura Rosser, Philando Castille, and more have died under a system of racism. We’re seeing more headlines of deaths and injustices every week.
And it’s within your power to extend your hand to help. It’s within your power to express compassion towards those who need it most.
However, you must first fill your own well. Practicing compassion towards others begins with practicing compassion toward yourself.
Here’s how you can do it.
3 Ways to Practice Self-Compassion to Enrich Your Life and the People Around You
#1 Advocate for Your Well-Being
When you hear about horrific murders, like what happened to Stephon Clark, you feel compelled to advocate for those who suffer from racial discrimination. This is an important mission and I encourage you to educate yourself with anti-racism resources and join causes that oppose racism and police brutality.
At the same time, I encourage you to advocate for yourself to become a better and healthier you. You may want to charge full-force ahead, but doing this will leave you feeling burned out and overwhelmed.
Remember to take care of yourself. If you’re feeling mentally strained, try going on a digital detox for a few days. Unplug from social media, turn off the television, and stop reading the headlines. During your detox, practice more self-care:
- Read a favorite book
- Go for a long walk outside
- Light some candles and indulge in a warm bubble bath
- Have a movie night with your family
Practice self-compassion by giving yourself permission to relax and pamper yourself when you’re feeling signs of burnout.
What is one thing you do to practice self-care when you’re feeling tired? Share it in the comments below!
#2 Keep a Self-Compassion Journal
Dr. Kristin Neff says that journaling is one of the best ways to express your emotions and it’s often linked to mental and physical well-being. This is one reason why journaling is a part of my morning activity. Writing in my journal has become a spiritual practice that helps me be more present and mindful of how I’m feeling in the moment.
“As you write,” Dr. Neff says, “try to be accepting and non-judgmental of your experience, not belittling it or making it overly dramatic.”
The point of this exercise is to acknowledge the full-range of emotions you’re experiencing at this moment without judging yourself. Whether it’s anger, disappointment, sadness, or another emotion, acknowledge what you’re feeling as you write about it.
In your journaling practice, your body could be telling you things you didn’t recognize earlier. You might realize that you’re stressed and need to take a step away from work. Or you might have a stroke of inspiration and tap into your creative flow.
#3 Ask for Help When You Need It
Learning how to love yourself can be difficult when you’re already overwhelmed with life.
You have to work. Put food on the table. Care for the children. Run errands.
You’re so busy! How would you even find the time to practice mindful self-compassion?
When you’re feeling overworked and burned out, self-compassion can often look like enlisting others’ aid.
If you need help restoring order to your hectic life, I encourage you to accept my gift of an “Overcoming Overwhelm” Discovery session. In this 60-minute consultation you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again.
- Get simple and practical tips for how to break free from your symptoms of overwhelm.
- Tap into greater energy and inspiration.
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.
Practicing self-compassion can be one of the greatest challenges you encounter. It can be a struggle to accept and love yourself.
Yet it’s a worthwhile challenge. Because self-compassion is necessary for your personal growth and fulfillment of your potential. As a more compassionate woman, you have a greater capacity to enrich your family. And if you’re called to be an advocate, you can tap into your resources and help those who need it most.
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