Category: Time strategies

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AD/HD EpS Events Get Organized More time in my day prioritize procrastination productivity in the workplace Time strategies

Pay attention to Procrastination

Self-Care: 4 Strategies to Push through Perfectionism & Procrastination

April 23, 2013

Sue: Does this sound like you?

  • I am always late.
  • I never seem to be able to get to my most important goal. I am too busy.
  • I try, but I keep hitting roadblocks. Maybe I am not “cut out” for this.

Carol: Hi, this is Carol Williams, Productivity Specialist at EpS, Efficient Productivity Systems.

Sue: And this is Sue West, Life Transitions Coach and AD/HD specialist. We have joined together for this series of audio interviews to give you short, “use today” pieces of advice, in 5 to 8 minutes.

Today’s is called “What’s Your Plan B?” but first …

Carol: We’d like to share some exciting news, in case you did not catch the last podcast.

Sue and I are rolling out a new workshop called DESIGN YOUR DAYS. Just 90 minutes with us will set you in the direction for your work and personal life that works for YOU. Our first Design Your Days workshop will be at the Hampton Hotel in Colchester, VT near Burlington, on May 2 and is part of the WBON (women business owner’s network) which is a statewide, Vermont business organization. We’d love for you to attend so watch our blogs or social media sites for information!Click here for their site.

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To listen click here >>>  Self Care April 2013.

To read our advice, just continue on in this blog entry.

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Sue: Onto our podcast tips. Our last two podcasts focused on Self Care. This can be the root of many productivity issues. When we don’t sleep well at night, when we allow our exercise routine to take a back seat for an extended period of time, when we allow others to set our priorities- we neglect ourselves. Keeping this point at the top of mind will subconsciously allow you to begin turning it around. The next question to ask yourself is- what’s getting in your way of making a little progress?

Carol: We tend to ask our listeners a lot of questions, don’t we? Well in that spirit I have three more:

  1. Do you have to “have enough time” to write the entire book, and know exactly what you want to say before you begin?
  2. Do you have to have all the right cleaning tools before you begin organizing that spare room?
  3. Do you feel so overwhelmed by cleaning your home that you think, why bother? It will just get messed up again and I don’t even know where to start.

Sue: Thanks, Carol. That sounds little like perfectionist behavior to me.

To our listeners: Has anyone ever called you a perfectionist?

Perhaps you don’t wash your car because you don’t have the right wax and you really want to wax it at the same time, and by the way the sun will be setting soon anyway, maybe I should just catch up on some reading instead?

Perfectionism often leads to procrastination.

It’s time to shift our thinking. Try, what’s my plan B? If I don’t have the right wax, so what? Can I wax using what I have? Can I wax just half of the car? Won’t that be better than nothing? Or when can I go to the local car place and get them to do it for me!

Carol: OK onto some tips! Let’s think about re-framing your attitudes- to help you succeed:

Think of one tiny step you could accomplish toward your big goal. For example, if you know you have trouble sleeping, and you think you need to go to the doctor, and can’t find time to call, can’t find time to go to an appointment, don’t have the right insurance, what could you do instead? Could you find 15 minutes per night to meditate right before bed, try that for 3 weeks and if no improvement then take another step? The key here is thinking about what you CAN do vs. all the reasons you CAN’T do something. Those little steps could be called Plan B.

I want to send my kids to camp XYZ but I don’t know how I will get them there or how I will afford it. What can be plan B? Could you begin to look into the other options? Could you write a Facebook post asking other parents to do a “round robin” home based camp with other kids their age in your area? Time to think creatively. Let go of “it has to be this way” and watch new answers start coming your way.

Sue: My first suggestion is an anti procrastination exercise which comes to us from a client who had great success with this. This is useful for people who say “I can talk myself out of anything,” or “I can’t get started – the perfectionism or procrastination gets me too often.”

The six questions were developed by David Burns, and are in his book, The Feeling Good Handbook. Essentially, the questions have you weigh the advantages and disadvantages by writing them down so you can see what you’re thinking– and it’s amazing how well this works.

My second suggestion will be of interest to those who need lots of variety in their days. I’m going to suggest you embrace the variety.  Work it into whatever self-care you’re trying to bring into your life.

For example, you want to start doing some sort of exercise, yet you just imagine how boring it’s going to be, so you stop before you start.

How about this instead: Mondays, you walk on your own. Wednesdays you walk with a neighbor. Saturday morning, you walk while you talk to your daughter, who is at college. The other days you don’t walk; you ride your bike somewhere around town.

The variety is in both which exercise you take on and how or with whom you actually take it on. The important piece is here is to reach out, ask people and get time and people set up so they help you get out each day.

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As a reminder, you are listening to a podcast series. We’d love your feedback.  If you have a question you’d like answered, please email us atproductivelifetransitions@gmail.com

Or contact us through our blogs and websites:

Sue’s is www.OrganizeForAFreshStart.com

Carol’s is http://www.efficientproductivity.com/

If you found our advice valuable, please consider sharing our podcast or blog with colleagues and friends.

Categories
Get Organized prioritize productivity in the workplace Time strategies

Productivity starts close to the heart

Are you looking for the magic pill? The app to end all apps? THE one that finally will grant you all the productivity you ever dreamed possible? Look no further than than YOU 1.0. That’s right: it starts with YOU.

Perspectives Podcast: Self Care

Last month, Sue West and I discussed life balance, especially about how to recognize when you are out of balance. And what can you do about it?  This month, we go deeper and begin to address “self-care.” That’s right, it’s all about YOU.

What comes to mind when you think “self-care” anyhow? Are you taking yourself to checkups? Are you working out? Are you taking your vitamins? Sleeping at night? We call all of the above “self-care,” and more; everyone’s definition will be different, but we have suggestions, of course.

Listen to our suggestions here >>>Self Care 3.7.2013 ………. or read our tips below.

So, when do you know you are NOT taking care of yourself?

Carol: My favorite example was when I was home with my first baby. It seemed like it took us FOREVER to get out the door. I truly could not understand how people made it outside before noon. Once, when he was a bit older and I was getting my routines down, I thought I was doing great. Everything was packed, everyone was dressed and ready, and we were headed out the door. Much to my dismay, I looked down and realized…..I was in my pajamas. I had truly forgotten about ME! That’s an extreme example, but indicative of what happens when we are in need of self care…we find ourselves putting EVERYONE ELSE FIRST, thereby cheating ourselves.

Sue: Our first tip is to start small. If you want to get back into shape for the spring and summer and have had a sedentary winter, take just 15 minutes to walk. Sure, you will increase that number over time, but if even 15 minutes seems “too much” it’s a great place to start. Just start.

Carol: Our second tip has two parts. First, Until you get “on top of” your self-care in ways you want to, here is a useful question to answer to get yourself through tough times. Make a list with two parts:  Part one is …  What gives you energy. What gives you peace. What brings you joy.  A “list” can be on paper, on your pc, talking it out with a friend or coach or partner – but make it something you can add to and go back to when you need to. We also have an idea about index cards you might use … in our last tip. Sue, what’s part two of this tip?

Sue: Part 2 is … what takes away your energy; what drains you? See how you have both sides? So when you’re feeling out of control, go and FIND more of what GIVES you energy: client examples are: support groups, talking to a friend, taking a longer shower , having 10 minutes of silence at some point during the day, hugging your dog/cat/kids more than usual, closing your eyes and staying in the moment longer, getting outside. And also look at the other side: can you work 15 minutes less each day; not go out to dinner with that complainer of a friend. What are the ways you can protect yourself in this somewhat fragile state?

Carol: When you “want to change” many things, so many that you do nothing, and end up feeling paralyzed, do this: write out one of your “wants”, each one on a separate index card. Spread them all out on a table. Pick the one that speaks to you most loudly. Start there.

And remember from tip one, start small. Just one step. For example if you want to eat more healthfully, resolve to add one more serving of vegetables into your life each day. Just one.

As a reminder, you are reading and listening to a podcast series. We’d love your feedback.  If you have a question you’d like answered, please email us at productivelifetransitions@gmail.com

Or contact us through our blogs and websites:

Sue’s is www.OrganizeForAFreshStart.com

Carol’s is http://www.efficientproductivity.com/

If you found our advice valuable, please consider sharing our podcast or blog with colleagues and friends. Thanks so much and GOODBYE until next time!

Categories
AD/HD Get Organized More time in my day prioritize productivity in the workplace Time strategies

Low Productivity? Questions to ask yourself to take back control.

When you are stuck, these two tips will help you un-glue yourself before you become unglued.

…Sue West and I provide two practical tips to stay on the uphill side of the so-called balance seesaw. (Or at least in the center!)

We’re purposefully giving you ONLY two so they are easy to practice. We know you are overloaded!

To listen, please click this link below. All our podcasts consist of short, “use today” pieces of advice, in 5 to 8 minutes. This one is shorter still!

Listen here: two simple suggestions to make a big difference

If you’d prefer to read our suggestions, read on. It’s all here.

Carol: Our first suggestion today – and it’s really a request – is that you become your own observer or eye-witness. Learn about yourself.  Notice when you’re at your best; when you are feeling “on top of things.” Are you then in “balance?” During this time, what does your life look like? What do you have for breakfast? How many hours each night do you sleep? Who are you with, or not with? How much are you working, and what type of work are you doing? Are you reading in the morning? Exercising? Meditating or doing yoga at some point? How often do you stop and pause to appreciate how your day is going? Or to tell someone you appreciate him or her?

Sue: To do this, and to come up with your own list, have a discussion with friends. Or write about our answers to these questions. You’ll remember them more easily, and then when you’re feeling off kilter, you’ll return to these strategies and bring them in again.

Carol: And here’s our second tip.

Accept that not every day, or week, or month, is perfect. Learn from those imperfect days, but do not berate yourself when you wish that things had gone differently. There is good reason for the motto “tomorrow is another day.”

Sue: My life and business coach once said to me: It is FINE to have high standards for yourself. It is NOT fine to beat yourself up when you don’t meet them.  Jason Womack tells us “Practice makes comfortable.”

Practicalities: I always try to remember that whatever did not go well must have been some lesson I’m supposed to learn. I may not know what that lesson is for a long time. When I was a project manager, we were taught to always have a Plan B. Because things do go wrong or are sometimes just out of our control. But if you start out with a Plan B, your expectations are different. Easier to switch gears. You have a safety net or an alternate plan when plan A does not go as expected.

And a practical pick me up when that’s all that will help: Years ago, I started keeping a “butterfly box.” When I’d have an iffy day, and couldn’t shake the feeling, I’d open up a small box on my desk (pictured). It was beautiful, with a glass knob for a top, and butterflies all over the box. It had been a gift for a presentation which had gone really well. So inside, just picture lots of little, folded up pieces of paper. On each one was a compliment from a client or a colleague about something I’d done for or with them in our work together. I’d open a few of these and end up with a smile. Now, I keep a Word document, in a special place on my PC, and it’s always open – just in case I need a pick me up.

Carol: So that’s it for our TWO tips today! Remember – be your own observer as you move through your days. And accept that life is not perfect but we’re supposed to learn from all of this – somehow, some time!

As a reminder, this is a biweekly podcast series. We’d love your feedback.  If you have a question you’d like answered, please email us at productivelifetransitions@gmail.com

Or contact us through our blogs and websites:

Sue’s is www.OrganizeForAFreshStart.com

Carol’s is http://www.efficientproductivity.com/

If you found our advice valuable, please consider sharing our podcast or blog with colleagues and friends.

Categories
AD/HD Get Organized More time in my day prioritize Time strategies

What’s all this talk of New Year’s Goals? My tree is still up!

Do you suffer from “holiday hangover?”

Did this work week slap you in the face?

It’s OK….listen to this week’s podcast and de-tangle, refresh, rejuvenate! Holiday Hangover – Try Our Tips

Categories
AD/HD Get Organized More time in my day prioritize productivity in the workplace Time strategies

What? This is the last full week before Christmas?

Last week I was talking to a client and I pointed out that this week is the last full work week before Christmas. At this point, we need to pare down and prioritize. But how? Listen on- 5 to 8 minutes for peace and serenity to return. 12.13.2012 FINAL 4 HOLIDAY TIPS

Categories
Get Organized More time in my day prioritize productivity in the workplace Time strategies

Why New Years Resolutions Don’t Work…and what you can do about it

The secret to real change in 2013: Getting organized by outsmarting your brain

Soon,, many people will be busy resolving to make 2013 the best year ever. Some, however, think that New Year’s Resolutions are a lot of hot air. Most of the time, they are right.

Human beings often live on the island of Good Intention. We mean to lose weight, eat better, become better parents, take that trip, and keep in touch with dear friends. What happens? Life gets in the way.

For example, you resolve to eat right and exercise on January 1. This will be my year, you say. Then, the kids get sick and you need to take time off from work. You can’t get to the gym to exercise 5 times a week now, as you had resolved to do. And you are not able to get to the grocery store to buy all those organic leafy greens, so you resort to the frozen pizza and potato chips lurking in your coffers for a quick snack.  A few days go by, and when the child’s fever lifts you look around and say, why bother? This is not going to work. I am not cut out to be a lean, mean machine.

human brain

Following through and establishing new habits can be extremely difficult tasks. As humans, we are biologically trained to live in homeostasis. That is, our bodies are, biologically, resistant to change.  It’s actually in our makeup.

The good news: neuroplasticity. Through the science of neuroplasticity, we can train our brains to accept change.

Are you ready? Follow these 7 easy steps for real change in 2013:

  1. Focus on one aspect of your life you would like to change. Example: you want to become known in your field as an expert; a thought leader. This is a powerful goal, and must be broken down into manageable steps.
  2. Map out your steps. For example, thought leaders are on top of their industry related reading. But, you have piles of periodicals around your home and office that you simply cannot find the time to read. You need to carve out time for this.
  3. Implement step one. In this example, you need more time for the reading. Take a good look at your day. Can you wake up 30 minutes earlier than you do now?
  4. Analyze your progress. After two weeks, is your new habit starting to take root?
  5. Adjust as required. If yes, you are getting more reading done, but, at this rate it will take 2.5 years to “catch up”, then it’s time to adjust. A speed reading course, perhaps?
  6. Analyze your progress. Once you complete the speed reading course, are you feeling more in control of your reading? Are you starting to feel more like the thought leader you envisioned?
  7. Rinse and repeat. Every two weeks, analyze and adjust. All projects start with a vision, then a current assessment, and finally an action plan. Once the action plan is accomplished, it’s time to compare your results to your original vision (a current assessment). Does your vision need to be tweaked? If you keep repeating this cycle of vision, current assessment, action plan…you will reach your goal.
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