Launching 2024 to be the best year yet – Part 1 of 3

Posted on December 9, 2023 | Leave a comment

As we prepare to close out this year and begin a new year, there are opportunities to level up as individuals and collectively as a community. In my experience as a physician, there are 3 parts to the process of personal growth and leveling up and they can be accelerated by being deliberate in designing that process. If you have a coach or other person who can guide you, then you won’t need this. Otherwise, here are some tips from working with thousands of people from all walks of life and at different ages, and seeing the impact across generations of people.

Part 1 Get Present, Reflect, Integrate & Let Go

  1. Prep for You-Time. Schedule protected (“uninterrupt-able”) time with yourself. Signal to yourself that you are present for you. Create a ritual to get present.
    • Belly Breath: Physiological signal to self (tell your cells it’s You-time): take a deep breath, letting your belly rise as you breath in through your nose. As you breathe out, let your stomach deflate and give yourself permission to protect time for you right now.
      • Use music, scents, lighting or movement if that helps.
      • Hint: Turn off notifications from digital devices so you can prioritize and focus on You.
    • Brain Dump: Mental signal to self (give your mind permission to relax and shift focus to now): Clear the mind clutter. Start with a Brain Dump of what’s on your mind now. Write down what’s on your mind. Mark the really important items that you definitely need to return to so they are easier to find again.
      • *Mark the really important items that you definitely need to return to so they are easier to find again.
      • Hint: Paper is more effective than a screen.
  2. Download and unload mind memories.
    • 2023 Year in Review: Make a list or a summary of your past year events and/or experiences, maybe even a list of people that impacted you. Label it with the year you are reviewing, “2023 Year In Review.”
      • Scan through your calendar, photos, emails, journal, or whatever helps you remember your last year and pull out key memories.
      • Next to each item, put a brief word, image, or one-liner if it helps you better connect with the significance of it.
  3. Organize the information.
    • Ongoing: Scan through your list and highlight or pull out the things that you have not processed, that are not complete, that you need to return to or add to.
      • Put those “incomplete” items on the current Brain Dump list (#1 from above) or start a new Ongoing list.
      • You might add the important items from the Brain Dump (#2 from above) to the Ongoing list that keeps those items in your forebrain so you will remember to think about them at the appropriate time in the future.
    • Pearls of Wisdom: Collect and Integrate. Review the remaining items and identify key learnings or things that you want to remember and integrate.
      • These items are your own personal Pearls of Wisdom, a part of your personal growth journey. Put them into a journal or place you can return to.
      • They are useful to collect over time. You can review these Pearls of Wisdom at any time and routinely every year!
  4. Release or reframe.
    • Release: Let go of whatever negative emotions, feelings, or thoughts that no longer serve you. If you have processed and learned what you need from a difficult experience, collect whatever Pearl of Wisdom you need from it and then Let The Rest Go.
    • Reframe: Or find a way to reframe the memory in order to see things from a perspective that helps you, empowers you, lets you learn and build.
      • It may help to have a mantra to repeat as you identify what no longer serves you and you work to let it go. Note: It gets easier with practice. Use the mantra.
      • A sample mantra or make your own. “I have a new Pearl of Wisdom as I have learned what I need from [this]. I can now let it go. Carrying [the negative emotions, feelings or thoughts] no longer services me. I am ready to move forward. I can do this. I am letting it go.” Note: Repetition works wonders.
  5. Let it rest. Read over what you have written and then allow your subconscious mind to percolate on it. Over the next week, add to it, replace it, doodle on it, decorate it, look at it this week. Let your subconscious mind work on it. You will be ready for Part 2 next week.

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For All the Parents with School Aged Children…

Posted on September 6, 2020 | Leave a comment

As a previous at-home Mom of 2 boys, who then matriculated into medical school and residency with children, and found it was easier than being at home full time, I am beyond impressed with all of the parents who work full or part time and are an at-home parent and teacher, simultaneously. At least super hero’s don’t have to do laundry, housekeeping, grocery shopping, cooking, or feeding other people. They usually get some extra superpowers to support their activities and they often have cool ways to get around and they can travel freely. So if you are working from home with school aged children, you can be awed by how absolutely amazing you are and remind yourself constantly, that you are even more incredible than a super hero.

Let me share with you some tips and tricks that may be helpful in these times.

  1. Structured routines help everyone. Routines will be different depending on the developmental age of the child(ren) at home. The younger the child, the more structured routines are better. For example,a regular wake up time, followed by a morning routine that may include looking at the calendar and seeing what everyone will be doing, what can be expected and when all the “break” or “recess” or “free” times will be. Some physical activities or play time like a 15 minute walk/run, jumping jacks, dancing and singing along to a favorite song, or youtube kids yoga session followed by 5 minutes of meditation can help set the mindset for a focused day. For an older child or adolescent, it may be easier to sit together and help understand the goals for the day and find ways to check in with lots of smiles and eye contact intermittently throughout the day with some regularity, whatever that is.
  2. Integrate physical activity spurts throughout the day to burn off energy and stress and also, to optimize brain function. Studies have shown that exercise or gym class scheduled before the most challenging classes or for students who struggle in school, result in less suspension, better academic achievement and improved overall function. Help your child of any age, integrate physical activity throughout their day. When a young child is losing interest or focus, create a safe physical activity option and have them log it (ie. put a sticker in a calendar for each activity or add a check mark). Using gaming theory, consider “leveling up” after a pre-determined number of successes. For some children and adolescents, setting a plan to walk together daily and decompress together by sharing the day’s events, is a wonderful way to establish healthy routines of staying connected despite trying times.
  3. Create the environment to allow the best chance for the outcome you want. It’s no mistake that there is a Lego corner, an art corner and an eating space, a library and a science room. The expectations are different in each space, and at various times, they get changed out to create novelty. If you can be creative about setting up your space to promote the behaviors you want and make it clear to your child(ren) what their options are in those spaces, then they can use location as a way to choose to shift their mindset and get “in the zone.” These skills are useful for all of us. One thought, establish that the space you are working in, when the computer is on, it’s like the library and that means it’s quiet in this space. Then every break you get, a quick hug, smile or appreciation or expression of love, will refill your child’s tank, and they will get really good at being mindful and your best work buddy.
  4. End of day celebration, recap, and reflections. When the school or workday is complete, mark the transition with a celebration. This may be as simple as jumping up with arms in the air and shouting, “I DID IT!” and even add in some fist pumps. At some point of each day, take time to reflect back on the day and openly talk about the experiences and feelings during the day. Help your child learn how to share their experiences and feelings, to learn from their experiences and also how to have self compassion when things didn’t turn out the way they had wanted or they had a rough day. Be open to hearing the strong negative feelings and help them learn safe and health promoting ways to cope. Rather than isolation, being destructive or lashing out to others, how about journaling, drawing, meditating, singing, making music, listening to music, dancing, throwing, hitting or kicking a ball, swimming, working in the yard or going for a run or bike ride.
  5. While establishing routines and creating structured environments are helpful, remember to include as much opportunity for fun. By maximizing choices and/or novelty wherever possible, children can have fun. By setting clear expectations and an environment for success, children get to experience both fun, a sense of belonging and the pride of accomplishment. Again, think of what makes games popular. They have do-overs, restarts as well as rewards and leveling up. While nobody is perfect, humans can learn quickly. It helps to practice reflecting and being compassionate with yourself. Let children be children. We all make mistakes and we can all learn from them. Let your child level up their skills and be rewarded with the most important thing – your smile, your genuine love, approval and acceptance of them exactly as the wonderful person that they are.

It may be messy, it is not easy and it is also part of this time in our lives. Do the best that you can. Appreciate and celebrate any and all the positives. Stay connected. We evolve together.

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Healthier Together Series: 7D. Putting it all together – 3 Steps to Optimizing Function & Recovery

Posted on June 26, 2020 | Leave a comment

When there is uncertainty, mixed messaging and highly reactive emotions swirling around, it is easy for extreme feelings to be overpowering and hijack your mind.

In these times, to be effective, it is helpful to develop a way to get back in control of what we can control: our mind.

The good news is that there are simple concepts and tools that can help you understand your mind and re-establish your focus to where you can function at your best and that can help you do what you need to do next.

The concept I will use today was first introduced to me by Dr. Leonard Marcus, one of the authors of the book, You’re It: Crisis, Change, and How to Lead When it Matters Most. He is also one of the Founding Co-Directors at the Harvard National Preparedness Initiative. It has been adapted for use now.

First, think of your mind as a building with three levels. The Top Floor is the penthouse where there are rooms all around and you have a great view! When your mind operates here, you have a 360 degree view of everything, you have good perspective, you are in full control of thinking, and you can see all the options.

The level below that is the Ground Level. This is the workroom of the brain and mind. It’s where we are when we solve problems and get things done. This is where our training, experience, and skills are automatically and easily accessible. Most of our time is spent on the ground level, and most other people will be here.

When your mind operates in one of these top two levels, things typically run smoothly and effectively. This is what most of us would consider a “Good Day.”

Stella Tzertseveli/Unsplash
Source: Stella Tzertseveli/Unsplash

But below these two levels is the Basement, the place where your mind goes when you are very upset, scared, anxious or angry. A crisis can throw someone into the Basement instantaneously from any of the top two floors.

When someone is in the Basement, it is dark and scary. There is limited visibility and it is hard to see options. The heart rate may increase, and that person may feel sweaty or have an upset stomach.

While people try to avoid falling into the Basement, we all end up there sometimes. However, going to the Basement is not the problem. Our body has normal reactions that help us survive when we are there. The problem is the getting stuck in the Basement. When you do, the mind has been hijacked and it has difficulties thinking and operating clearly. It reacts in natural, yet primitive ways.

Fortunately, there are three things you can do to walk yourself up from the Basement and get back on a path that puts your mind in control so you can do what you need to do next. With regular practice of these three skills, you can get out of the Basement faster.

3 Steps to Get Out of the Basement:

1. Recognize when you or someone else is in the Basement.

This is perhaps the most important step. When you realize you are there, then you can also know that you need to get out of the Basement so that your mind can function better and see more options.

At times, you will recognize someone else is in the Basement. They may be furious or panicking or somehow seeming irrational. They can drag others into the Basement with them.  We’ve all been there, no need to judge.

When you recognize someone else is in the Basement, you know that you can avoid getting dragged into it and even help to bring them up with you.

Remember that falling into the Basement is natural. It is not the problem. The problem is getting stuck in there. But, you have the ability to walk yourself out of the Basement.

2. Follow a protocol that includes a script.

  • Pause and take a slow, deep belly breath.
  • Repeat to yourself:
    • “I can do this.”
    • “I have successfully managed challenges in the past.” (Visualize a time when you were wildly successful with something that felt almost impossible and you felt very proud and impressed with yourself.)
    • “Big picture: [State a fact that is true, i.e., “This is temporary. I am strong and capable. I have the skills to handle unexpected events.”]
    • “We are all in this together.” [Statement that links you to others]
    • “We can do this.”
  • Now you have walked yourself up from the Basement and can re-engage.

3. Do what you need to do next.

To clarify, many people try to avoid going to the Basement. Sometimes, this is unavoidable. Unexpected things happen that can throw us down there. However, the key is to limit the time spent there and avoid getting dragged in by others. When you recognize you or someone else is in the Basement, you will now have the tools to allow you to get yourself and others out. With practice, your ability to get out of the Basement will get faster and faster until it becomes a reflex.

By using this simple concept and tool to get out of the Basement quickly, you can get back into the Ground Level workroom where you will be able to manage your mind and function at your best.

First Published on Psychology Today Emerging Wisdom Blog.

 

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Healthier Together Series: Cycle 7C. Relaxation & Sleep – Allow Sleep with Sleep Training

Posted on May 8, 2020 | 1 comment

Bud Winter was one of the greatest Track and Field coaches who developed world class sprinters who competed globally and broke world records. How does a coach produce 37 world record holders, 27 Olympians, facilitate 3 NCAA championships and produce 49 NCAA records? Among with his athletic coaching skills, he helped his athletes master meaningful relaxation and sleep.

It all started in World War II, when he developed a relaxation and sleep training technique that allowed naval pilot cadets to be able to fall asleep within 2 minutes, in broad daylight, sitting upright wherever they landed, surrounded by the sounds of war. After 6 weeks of training, the relaxation and sleep training program demonstrated success in 96% of the cadets.

For those who have heard me speak or who are patients of mine, you know about this and you may have already begun your training. Here’s what you need to know.

  • Every human has the ability to learn how to completely relax the mind and body. However, you may find it takes regular practice before you can appreciate how effective this is.
  • True barriers to sleep:
    • If you believe you can’t or won’t sleep, you won’t.
    • If you move or think about activities or negative thoughts, you will need to settle down to sleep.
    • Certain medications, supplements, drugs, and alcohol can interfere with your mind’s ability to get restful sleep.
    • Untreated sleep apnea.
  • When you can completely relax your body and then clear your mind for 10 seconds, you will automatically drift off to sleep if you need it.
  • Steps to learning to completely relax your body:
    1. Get in a comfortable position, seated or laying down and begin deep belly breathing. Slow down your breathing.
    2. Begin progressive relaxation from your forehead and scalp. Begin by relaxing the muscles so that all the forehead wrinkles release. Breathe slow and steady.
    3. Move down to releasing your jaw muscles, the muscles around your eyebrows and eyes. Let your eyes get limp.
    4. Continue releasing the face, lips and mouth muscles.
    5. Breathe slow and steady as you work your way down your body, progressively relaxing each part of your body until you have relaxed down to your toes.
  • If you want to sleep, after you are completely relaxed, you will then train your mind to be blank for 10 seconds. Bud winter recommends multiple ways to do this like visualizing laying in a canoe on a still lake, staring up at the sky or repeating simple words.

What’s so wonderful about this is, to know what’s possible. It’s possible for almost anyone to learn to completely relax the body AND to be able to fall asleep within a few minutes, no matter how stressful the awake hours might be.

We know the importance of relaxation and sleep on overall health and well-being, but also on performance. The world’s best athletes have learned how to relax completely between moments of competitive, intense focus, and they know how to get restful sleep. In the past, this training was available only to some. Now, we can all learn and benefit. Anyone who wants to, who practices, can and will be able to master this. I have seen the this work for children, adolescents and adults of all ages, for those who are already high achievers, those who are struggling and those who are just looking to acquire more tools for self care.

Allow yourself time for rest and sleep. Then, use that opportunity to master the ability to completely relax your body and be able to drift off to sleep whenever you need it. After you have mastered relaxation and sleep, you can tap into your best self. Think about the possibilities.

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Joys of Accepting and Mastering Discomfort (aka. Stress Management and Mastery)

Posted on August 9, 2019 | Leave a comment

Reflect back on your life. The further back you remember, the more you can find what stands out and matters most to you. Do your best, your happiest, your most cherished memories include relationships that had ups and downs? Do they include new experiences that could not be predicted, no matter how small or mundane? Do they include memories when you worked really hard and achieved something that seemed impossible and you felt so proud? Do they include those thrilling moments when you knew you had created something incredible?

Yes. The greatest joys and personal growth often come from moments in life when you work through the discomfort and get to the other side. There are times in life when we accept or are forced to accept situations that we do not choose, that throw us into the unpredictable and uncontrollable, that make us uncomfortable. We all have to get to the other side of that. Let me share with you how you can make that journey a bit easier.

Here are the steps to mastering the discomfort. Writing this down or talking about this with a close confidant or neutral person can be helpful.

  1. Identify your discomfort and figure out what is in your control and what is not in your control. What is causing you discomfort? Why? Describe and label it.
  2. Take what is NOT in your control & “put it away.” Imagine putting it into a storage container or a mental file cabinet or write it down and put it away. You can re-visit this later -if you want.
  3. Take what IS in your control & “work it.” Think about best and worst case scenarios.
  4. Consider worst case scenarios and figure out ahead of time everything in your control – that you can do – to prevent the worst case scenario and make a plan to do that. Figure out how you would manage it if the worse case still came to be. Consider how that scenario could be the Universe (whatever higher power you believe in) delivering you a gift to teach you something important you need to learn, to benefit you or another being, or to propel your personal growth forward and upwards. Recognize you are resilient and accept that you are doing the best you can with what IS in your control.
  5. Now, spend time focusing on what you DO want to have happen, the outcome you ARE aiming for. Visualize, dream, brainstorm, strategize and make plans to go for the BEST case scenario. Define it, label it, “see it.” Regularly repeat this step- the more the better.

Mastery is when you are in control of the discomfort rather than the discomfort in control of you. Remember that everything happens for a reason and we may not know the reason right away. Appreciate that the discomforts in our life are there as messages to help us refocus. Accept that there will be those times of discomfort and then make a plan to master the discomfort and keep moving forward. You’ve got this.

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Healthier Together Series: 7B. Physical Activity – Stimulus to Change

Posted on August 3, 2019 | Leave a comment

robert-collins-tvc5imO5pXk-unsplashWe are always changing. This can be a good thing or a bad thing, depending on many factors, some of which are in our control and some of which are not in our control. The best part — We Are Designed to Thrive! Provide your body the right environment, and your body can heal, regenerate, and thrive. This is reassuring.

Throughout the Healthier Together Series, we continue to share the ways in which we can help create the right environment for your body to thrive.

Nutrition provides your body with the “supplies” to create new cells and to do what it needs to do. Depending on the nutrition you provide, you will have healthier or less healthy cells and you will have better or worse function of those cells in your body. So we can make choices about our nutrition.

Physical activity, is the way we signal to the body that we need to be alive and that we need to “change” or adapt to be able to thrive. It is actually the stimulus for change. In fact, if you decrease your physical activity enough, your body starts to decay. This leads to rapid aging and decline in function. The good news – it doesn’t have to be that way and you can turn it around. Even if your body is not in its best state right now, or you feel unwell, or you have chronic health concerns, or if you are in good shape and want to continue to be well and maintain your independence and freedom as long as possible, over the long term, by moving your body, you stimulate your body to continue to “change” to stay functionally “young.”

When you make choices to power your body with the essential nutrients – like water, proteins, fats, minerals and vitamins (vegetables), you provide it with everything it needs to repair itself the best it can. Then, when you make the choice to move your body, regularly, in health-promoting ways, you stimulate your body to heal, regenerate and thrive. Your body can and does the work to “get better.” Physical activity is one of the areas that is in your control and can be a powerful stimulus for your body to heal, regenerate and thrive. The choice is yours. For me, I’m heading out with family for the evening walk around the neighborhood to connect and provide that stimulus for change. =)

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A Tool for High Performers: The Caffeine Nap

Posted on July 26, 2019 | Leave a comment

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We’ll keep this quick, because you have things to do. As a physician of high performers, sleep is a common discussion topic. Due to travel across time zones, irregular schedules, long days, responsibilities and/or having lots on the mind, there are times when sleep is limited and yet we need to be able to perform. Here’s a common formula: [Feeling Sleep Deprived & Tired] + [No Time for Full Night’s Sleep] + [Need to Perform at Peak Capacity] = [Unnecessary Unhealthy Stress.] This can be treated or prevented.

Here’s one tool (of many) that you may find helpful for those times: The Caffeine Nap*. (*If you have a caffeine sensitivity, are responsible for operating heavy machinery or are driving or flying, this is NOT recommended.)

1. Set alarm for 30 minutes.

2. Drink an unsweetened coffee or espresso.

3. Nap. (We will review HOW to fall asleep quickly in a future post)

4. Wake up to the alarm as your caffeine kicks in and your mind is in “Game On!” Mode.

5. Know that you’ve got this.

Let me know how you’re doing. Drop me a line.

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Healthier Together Series: 7A. Nutrition – The importance of calories in

Posted on July 21, 2019 | Leave a comment

hessam-hojati-M4hazNIyTsk-unsplashWe’ve heard that weight is all about the calories we consume. In fact, someone recently shared with me that she felt betrayed. She had been successfully losing weight eating very low carb, and had not been counting or restricting calories. She had been feeling so happy about her progress and how easy it was and how she had so much more energy that she had now been regularly working out for over 2 years. However, she recently heard that eating very low carb or “keto” was effective for weight loss because it cuts calories. This whole time, she thought it was being low carb that worked, not the calorie restriction. She felt “tricked.” Have you heard this too?

Allow me to clarify. If you are eating carbohydrates and your waistline is enlarging or you are gaining excess weight or you have prediabetes or diabetes or PCOS or metabolic syndrome, you have insulin resistance. Insulin resistance means that your body produces excessive amounts of insulin for the same amount of carbohydrates you consume. So, if you eat carbs, your body dumps too much insulin into your blood stream.

High levels of insulin prevent your body from being able to access your back up fuel source – your fat cells. You will not be able to get fuel from your fat cells. This means that when you need fuel, you will need to provide fuel, to run your body, by eating or drinking it. You know the feeling- you will be hungry or get the munchies when your fuel in your blood stream starts dropping low. Again, you have to eat or drink calories the have the fuel to continue to run your body. If you don’t eat and your insulin level is high, you don’t have access to your back up fuel source, so your cells begin to panic. You get hungry, ravenous and feel your blood sugar dropping and feel very unwell. Eating or drinking carbs (including sugars) is the fastest way to “feel better” in this scenario.

Now, let’s go on the “common” diet of cutting calories or portion size. If you started out eating a standard American diet with lots of carbohydrates and then begin calorie restriction, or cutting calories or eating smaller portions, it usually means you cut back on the fats and eat mostly carbohydrates. Carbs spike insulin. This means you keep insulin pretty high and as a result, you starve those poor cells in your body. Your body doesn’t like starving, so it adapts and starts to cut back on its activities and slows your metabolism to “conserve” your limited energy. With this method of weight loss, weight loss is very difficult to maintain unless you continue to add more exercise and/or continue to cut calories. There’s a limit to how far you can go with this.

When someone pursues a very low carb or ketogenic diet, your body adapts to running on the ketones produced from burning your fat stores (it continues to make glucose too). Good news, ketones act as a natural appetite suppressant- so you don’t need to eat as much or as often. You just aren’t that hungry because with this method, your insulin levels stay lower. When insulin is lower, your body can burn fat for fuel when it needs fuel (burning fat for fuel instead of requiring eating for chronic re-fueling). Also, by eating a very low carb or ketogenic diet, your brain and gut can receive the signals that you are “full” when you eat fat and protein.

Ultimately, by keeping insulin levels in the naturally lower range, when you need fuel, you can easily burn fat for fuel, your appetite is decreased overall, and your brain and gut can receive signals and know when to stop eating. Voila! Less calories in, but it is because you don’t need or want them- NOT because you artificially put your body into a starving panic mode. VERY different reason for less calories in. VERY different body response to less calories in. Long term weight loss and weight loss maintenance is achievable. Pretty cool, right?

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3 Questions for a More Joyful Life

Posted on July 14, 2019 | Leave a comment
assorted flowers in shallow focus lens

As a physician, I hear so many stories and witness so many ways to live life. Here is what I have observed and learned from those who live joyful lives. It’s so simple. We can all learn to live joyfully. At the start of each day, focus on being able to answer YES to these 3 questions:

  1. Did I genuinely laugh today?
  2. Did I experience love today?
  3. Do I have 3 “things” I am grateful for today? (for example: experiences, people, animals, privileges, surprises, gifts, blessings, etc.)

At the end of each day, answer the 3 questions. If you do not answer “yes” to one or more of these questions, reflect on your day and think about how to spend tomorrow, so that you can add another “yes” to the end of your day tomorrow.

person holding lighted sparklers

If you can genuinely answer “yes” to each of these, you were present for joy in your day and you had a perfect day. You may want to write a note to remind you about the details for each answer. Over time, you will have a personal journal of moments of joy in your life. How fun that will be to read.

The universal power of laughter, love and gratitude are immense…and contagious. They connect us to each other and to our universe. The more you practice this, the more joyful your life will be and it will spread to those around you.

***If you’d like to share your joy, add it to the comments below.***

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Healthier Together Series: 6D. Putting it all together – Organizing Your Day For Productivity & Success

Posted on July 12, 2019 | Leave a comment

hannah-olinger-NXiIVnzBwZ8-unsplashToday, we are finishing up our 6th series. You have all the tools and knowledge to make the choices to optimize your health. How do you make it all happen? Here’s how to set yourself up for success. Make adaptations to make it your own. Here’s the basics.

Once a week:

  1. Review what happened last week. Make notes about what you learned, what you need to do, what has to be carried over from last week. Are you making decisions that align with your mission statement and your values?
  2. Brain Dump. Make a list of everything on your mind, everything you need to do, everything you are worried about, anything that is taking up mental space. Empty the brain of distracting thoughts.
  3. Prioritize your goals for the week. What do you need to accomplish this week? Include your goals for nutrition, physical activity, sleep and relaxation as well as any social goals.
  4. Develop action items, or next steps towards achieving those goals. Prioritize them or mark the most important ones so you work on those first. Also, it helps to have  a list of action items that are take less than 10 minutes to complete so that you can easily complete those tasks when you have sudden open moments like when a meeting ends early or you find yourself waiting for an appointment.
  5. Next to each action item, it helps make some notation or color code it to indicate a location. For example, some actions require you to be at your computer (sending an email or creating a powerpoint or editing a document) or at home (pack for trip).
  6. Review your calendar for the week ahead and fill in any of the necessary appointments or usual activities and block out those times. Account for every hour of every day. Remember to include your commute times, food prep, eating, shower, workouts, relaxation times, sleep times, etc. There are 24 hours in a day and remember that you cannot be in 2 places at the same time.
  7. Now you see how much of your week is open for discretionary time. Find the largest blocks of time and block those for your most important projects or creative activities so you can do a dive deep into them. Fill in the smaller chunks of time with errands and To Do’s that don’t require much thought or creativity but take up some of your time.

At this time, you likely have a brain dump list, a prioritized list of goals, a prioritized list of action items with locations and a prioritized list of “10 minutes or less” tasks.

Daily:

  1. At the end of your day, review your day (see #10 below) and then review the weekly calendar for tomorrow. Make sure you have carved out enough time for a bedtime routine and sleep and personal hygiene. Review your list of remaining action items and “10 minutes or less” tasks. Determine which of those items and tasks need to make it onto your calendar- pick the most important ones first. Print out or write your schedule for the day with action items and tasks.
  2. Figure out your foods and drinks for tomorrow and prepare or plan for optimal nutrition. If you are going to eat out, make a plan for what you will have. If you are monitoring or logging your foods, you could enter in what you plan to eat or drink and review the nutrients and macros of your planned foods and drinks. This allows you to make modifications.
  3. Confirm your physical activity plan for tomorrow based on your body state, your schedule and time available. If you drank alcohol, your body will benefit by some exercise tomorrow morning.
  4. Identify a pocket of time for self care and self reflection – whatever will be best for you. Some days, your physical activity plan may also include self care and self reflection.
  5. In the morning, follow your healthy morning routine and check in with your personal mission statement, your goals and your day calendar. Avoid checking email or social media when you wake up. This is to prevent other people or outside demands from taking control of your mind and mood so early in the morning.
  6. Start your day in control and do what’s best for you.
  7. Use your calendar and lists to help you maximize your accomplishments during the day. This will save you from spending time trying to figure out what to do with your time.
  8. If you happen to have an unexpected time that’s open, make a choice to move around, listen to music, draw, sit in nature, meditate or work on your “10 minutes or less” tasks.
  9. Cross off the items or tasks as you accomplish them throughout the day. It feels so good to do that! Write in anything extra you complete or any alterations to your schedule so that you have a log of how you spent your time.
  10. At the end of the day, review your day. Look for patterns and learn from your day. Over time, you may identify patterns of your best, most productive times of the day, or that some things take longer than others, or that other items on your calendar are constantly skipped and may not be a true priority for you.

***Share your wisdom in the comments below.***

Photo by Hannah Olinger on Unsplash

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Posted in Habits & Behavior Change, Healthier Together, performance

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