Read this great article HERE - a fantastic way to put the busy world around us in perspective.
image by jpdaigle at flickr
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Friday, 20 July 2012
Life's too Short to be Busy
Tuesday, 17 July 2012
Create a Healthy Work/Life Balance (Part 3)
Here are a few ways to get more done each day, leave work on time and go home satisfied you've achieved a huge amount without being frazzled at the end:
1. Set realistic, manageable goals.
We all have a ‘bucket list’ of dreams and goals we want to achieve. This is a great strategy for thinking of the big picture, but for day to day life management, it’s easier and more rewarding to set smaller goals. You will feel a sense of accomplishment when you tick the items off your list and track your progression.
2. Set time limits
Rather than starting a task and allowing it to take as long as it takes, decide in advance how long you are willing to spend on each activity. If you’re clear with yourself with what time you want a job completed by, you’ll focus and avoid distraction to make sure it’s done in time. Emails could take no more than 5 minutes; calls no longer than 10 minutes and meetings no longer than half an hour. If you don’t set time limits you can find yourself at the end of a day still trying to complete something you started first thing.
3. Take breaks
If you arrive at work in the morning and the day stretches out ahead of you as one big block of busy-ness, you can feel overwhelmed. Planning regular breaks means you’ll work effectively in short sharp bursts of productivity punctuated with slots of doing something that takes your mind off work and clears your head ready for the next round of activity.
4. Move on quickly
One person we worked with had a 40 minute time limit for everything he did during a day. Whether it be proposals, costings, meetings or lunches; whatever he was doing, he’d move on to the next task after 40 minutes. He claimed that after this time he stopped having useful thoughts on each task so he’d move on to re-energise his brain. He also built in a slot during each day to return to any tasks with thoughts that came into his head while he was thinking about other things.
The key to success with getting more done is to maintain energy and focus throughout each day. This is best achieved by making progress so always keep in mind how each task you take is moving you forwards. If at any stage you feel you’re not making progress, your energy and motivation will wane and results will slow.
You're at work to get things done and achieve a something, but you don't want to spend all your time there and hours thinking about the office when you get home.
Do it, Get it Done, Get home.
Tuesday, 19 June 2012
Create a Healthy Work/Life Balance (Part 2)
If you started your plan
last month, you should start to see some differences in your work/life balance.
It can take time to adjust to a new way of thinking, but once you establish a
routine and stick to it, the results come quickly.
In part 2 of our
‘Healthy Life Balance’ series, we’re going to look at quick interventions that
really make a difference.
1) Exercise
In your schedule,
identify two or three slots each week for exercise. These slots can be as
little as 30-minutes. Plan in advance what you will do during these slots
and make sure that each workout includes 5-10 minutes of high intensity training
- exercise that really makes you breathe and sweat. You will also want to do
some weight bearing exercise to strengthen your muscles and bones. You don’t
need an expensive gym membership to get and keep fit. Here are some
alternatives to consider:
·
Walking outside. This is
a free and easy way to exercise. There is virtually no way to injure yourself
and most people of any fitness level can do it. If you can walk outside during your
lunch hour or after work, you will also get your daily requirements of vitamin
D.
·
Swimming. Another great
way to exercise and it’s an excellent cardio workout. Try alternating different
strokes to keep your heart rate up.
·
Dancing. This can be
done in the privacy of your living room, or in Salsa or ballroom class. Dancing
is great for your heart and is a social activity that most people enjoy.
·
Games such as squash,
tennis and netball. If you prefer to exercise with others, join a local team,
or get a partner to play with you in the local leisure centre. You’ll burn
calories and having fun with friends or associates.
·
Yoga. There are many
benefits of yoga including: lowering your heart rate and blood pressure,
releasing endorphins and generally making you feel more relaxed and less
stressed.
2) Healthy Eating
Make sure your schedule
guides you to eat every 2.5 - 3 hours. Plan what you will eat at each of
these times ensuring the portion size is appropriate for each meal or snack.
Making sure you have what you need to prepare your meals; this will
include some shopping for home or for food supplies at the office. Here are
some quick tips to help you prepare:
·
Plan a menu for the week
and stick to it as much as you can. This will help you choose from a variety of
meals so you don’t get bored with the same thing, and it will encourage you to avoid
the temptation of fast food
·
Make your lunches the
night before work, or first thing in the morning. This just saves time and leaves
you more time to have a proper lunch break.
·
Take a variety of fruits
and healthy snacks to keep you going throughout the day. You don’t want your
blood sugar levels to drop because you’re hungry.
·
Avoid office snacks such
as cakes and sweets. If you want to treat yourself once in a while, that’s ok,
but don’t over indulge.
·
Beware of hidden sugars
and calories in low fat foods. Start reading food labels so you know exactly
what you are eating.
3) Sleep
Establish a regular
bedtime and then work out a routine for the evening that will ensure you are
able to go to bed and fall asleep at your designated time. You should know at
what time of the evening you turn off the TV, computer, phone etc. in order to
wind down in time to sleep well. If you are ‘wired’ right until bedtime, you
will find it difficult to unwind and get yourself ready for a restful sleep.
Here are some tips to help you get your zzz’s.
·
Keep your tv and
computer out of the bedroom, or at least limit their use at bedtime. This is
your sanctuary so make it as quiet and peaceful as possible.
·
During the week, try to
get to bed at a reasonable hour. Everyone needs different amounts of sleep, but
if you aim for an uninterrupted 6 - 8
hours, then you are more likely to wake refreshed and ready to take on the day.
·
Limit alcohol in the
evening. Excessive drinking can knock you out, but you will also wake up in the
early hours feeling groggy and disoriented.
·
Read or meditate to help
you relax before bedtime.
Looking after your
physical health is crucial if you want to cope with day to day stress and
strain. Once you feel better about yourself, you will have the energy and
enthusiasm to manage a busy schedule without getting easily depleted.
image by Jasmine at flickr
Monday, 21 May 2012
Create a Healthy Work/Life Balance
When I am coaching
clients in the corporate world, I often come across a common complaint: “I have
lots of good intentions, but I just can’t seem to find the time to create a
better work/life balance”.
Unfortunately, this is a
result of working in a fast paced career environment. We know we need to eat
healthily, exercise and reduce stress levels, but it won’t happen without some
planning.
Here is the first part of a series of tips on how to manage your time effectively, so you can lead a healthier lifestyle and still have energy for fun without burning out.
Here is the first part of a series of tips on how to manage your time effectively, so you can lead a healthier lifestyle and still have energy for fun without burning out.
1) Decide what you want
People often speak of
things being out of balance but don't often take the time to understand what
balance means for them. Set aside time to make a plan of what a good week
looks like including work hours, time for exercise / activity, healthy eating,
family time, sleep and socialising.
Here are some questions
to ask yourself when putting your plan together:
If you thrive on
adrenaline and need exciting hobbies to energise you, make sure you put that in
your plan. If you prefer a more relaxed approach, make it a priority. The more
focused you are on achieving high priority items on the list, the happier you
will be with your choices. If something is low on your list, you may need to
consider eliminating it all together. When you focus on the goals you really
want to achieve, you will feel a greater sense of accomplishment and you’ll enjoy
life more.- How do you want your life to look?
- Who is important to you?
- Which activities do you enjoy?
2) Take instant action
Highlight one area of
your plan and take action today to making your desired balance a reality. This
could be taking some exercise today, eating differently, drinking more water or
taking a time out. Just do something positive for yourself today.
You may find it helpful
to use an online planner to keep track of your goals, or if you are a visual
person, you could invest in a small dry wipe board to hang above your desk or
in your kitchen.
It’s far better to take
baby steps with new goals, than to be over ambitious and abandon the whole plan
because it’s overwhelming. The goal is
not to over schedule yourself, but to
lay a clear path to living the life you really want. Once you start to make
small changes, these will build up over time and before you know it, you will
have more control over what you do with your time, and it will give you a sense
of satisfaction.
3) Set aside time to review your plan regularly
The more often you
engage with your plan and take action towards your ideal situation, the quicker
you'll find that you experience a sense of balance.
It’s all too easy to
‘fall off the wagon’ or ditch the new healthy eating regime when temptation
strikes, but if you consult your plan on a daily or weekly basis, you can keep
track of your progress and make changes to suit you.
Don’t feel discouraged
if you stumble along the way. Changing a lifetime of bad habits is not easy,
and you can always start over again, or tweak your plan to reach more realistic
goals.
Stay tuned over coming
weeks and we'll help you fine tune each element of your plan.
image by patriziasoliani at flickr
Tuesday, 13 March 2012
Seasonal Tips to Boost Staff Energy
To help you capitalise on this seasonal optimism, we've written some top tips to help staff make the most of Springtime and get into some great wellness habits that will last all year.
Make the most of warmer Spring weather and also exercise for free
- Skip in the back garden – free once you’ve bought your skipping rope
- Power Walking or Nordic Walking (with walking poles if you have them)
- Bike riding
- Walking or Hiking
- Gardening
- Is there a trampoline in your back garden? Go have some fun exercising on it
- Set up circuit training in your back garden – press-ups, squats, lunges, tricep dips, stepping up a down on the backdoor step, bicep curls (a tin of beans as your weight in each hand), sit-ups, planks.
Top Tip: Get yourself up half an hour earlier to go for a brisk stroll – the morning air is refreshing and invigorating and sets you up for a great day.
Renew, Re-energise and Boost Your Immune System
Spring is the time when nature renews itself and the world is fresh and vibrant. This year, follow nature’s example by cleansing, invigorating and recharging your body and mind.
Create a Fresh Start: Toxins & How To Detox Your Body
Toxins are poisons produced by your body’s own processes, processes occurring in nature, or they can be created by everyday objects and the technology and engineering that makes our lives easier.
Manmade sources come from pesticides in your food, gas given off by your new carpet, chemicals in your water, that new car smell, tobacco smoke, toxic minerals used by industry and tons of other sources including prescription drugs and chemotherapy.
Stress, alcohol, caffeine, salt and refined sugar are also toxic to the body. The body is designed to detoxify itself. However, when external sources of toxicity are added to the mix those normal detoxification processes become overwhelmed.
The liver is the body’s main organ of detoxification. A fully functional liver supports immune system function. The immune system is part of your body’s detoxification arsenal.
Toxins cause free radicals that destroy cells in the body and bind to cytokines (immune system information pathways) damaging those immune system pathways resulting in reduced immune system function.
A simple way to invigorate your body
1: Detox Smoothie
1 ripe banana
1 cup blueberries, fresh or frozen
2 – 3 kale leaves, with stalks
1/2 cup cruciferous greens (leaves of broccoli, cauliflower or cabbage)
Optional: a handful of goji berries
Water as needed to blend
A simple way to invigorate your body
2: Remember hydration on a daily basis
Water intake is important all year round. Keeping a bottle of water nearby to sip on throughout the day and having a glass before every meal is an easy way to achieve this. If you’re not the biggest fan of the taste of water, try adding a slice of lemon, lime or cucumber to freshen up the taste.
If it’s too cold to drink tap temperature water, try drinking cooled, boiled water. Either plain (you’ll be surprised how you soon you acquire a taste for plain boiled water) or with a slice of lemon and /or ginger afor a zingy, energizing, tasty drink. Herbal and white teas are also a good way to increase your water intake
3: Prepare for a good night’s sleep
If the longer, lighter evenings impact on your sleep, you'll find the following helpful:
- Avoid stimulants such as caffeine, alcohol, a large meal, watching TV or vigorous exercise 3 -4 hours before going to bed.
- Spend 20-30 minutes directly before you go to bed, doing something relaxing, but not stimulating!
- Make sure the bedroom is dark, cool and quiet. Use earplugs if you need to.
- Make sure your bedroom is the right temperature for you.
- Associate your bedroom with sleep. Make it a haven for tranquil relaxation. Remove all technology from your bedroom.
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