Work Life Balance made Simple

How to make work life balance simple:

  • Everything is not equally important. Do fewer things and do them well.
  • Decide what your values are — and which ones take precedence.
  • Do the things that get results.
  • Focus on the things only you can do.
  • Do the important things, which must be done now.

Work life balance can be simple over time. It won’t be resolved tomorrow but you can get much, much better at this with practice.

Five Key concepts that make work life balance simple:

  1. Learn to say no.

Say no to requests that are not your highest-level priority. Ask your self: am I being helpful or I am doing someone else’s work for them? Is this the best use of my time right now?

You can do anything once you stop trying to do everything.

When you say yes to one request, stop to think what you are saying no to at the same time. You can only spend your time on one thing at a time.

  1. Plan ahead.

Planning out your schedule makes sure the important things get done. Setting up a list for each day, helps you stay on track.

Schedule the important things on your calendar. If getting to your daughters soccer game is important, put that on the schedule.

Schedule some time for yourself as if it was an important meeting.

When you plan ahead for your high value activities, they happen. If you neglect to plan you end up dealing with what ever comes at you in a random fashion.

That feels like a lack of control and is exhausting to react rather than take action.

 

  1. Bundle chores or errands.

Check your patterns; be mindful of how you spend your time and the choices you make on a daily/ weekly basis. How many trips to you make to the grocery store?

When you have a plan for meals you can reduce time spent at the store and preparing meals. Plan ahead for errands and take once a week to do them.

Return phone calls in a batch at work. Save low priority tasks for when you need a mental break.

 

  1. Manage work time

Start each day with the high priority list. Plan ahead on what time you will leave work each day. Cut back on distractions by closing your door or asking questions when you are interrupted. Asking questions can save everyone time. Ask about time, priority and who else is involved before you take on another project.

What is the deadline for this? What do you need from me right now? If someone brings you a problem or needs help: ask first: What solutions do you have in mind? Or ask what have you tried first? Refer back to # 1. Learn to say no.

 

  1. Enjoy weekends and vacation time.

When you are home, really be home. Keep work out of your personal time.

Unplug from work emails, phone calls or texts. Don’t feel like you have to spend every spare moment on chores or tasks. Set up personal rest time doing something fun and enjoyable, even if it seems wasteful. It is not. Time for self-care is critical to enjoying your life and reducing stress.

My final few thoughts are about letting go of expectations and being perfect.

Give up on perfection. Good enough is good enough for many tasks. Other people can do things instead of you doing everything. You just have to let them.

Gaining a work life balance is a process. Reflecting on what is important to you is the first step to making changes that last. Feeling unbalanced? Contact Gwen for a grounding coaching session.

Click here to get a 30 min coaching time

Responsibility- Is this Mine?

When did I first learn that I was responsible?  Some where in the lesson of responsibility – I twisted up what I was responsible for. I took on the belief that I was responsible for all others first, that I was responsible for other people. That I was responsible for happiness, feelings, outcomes, being perfect, doing it all.

That other people’s feelings and needs came before mine. I used to think that doing things for others was important and I was not important.  Now I reject that belief and have let go of my idea of being responsible for the entire universe.  Are you really in charge of the universe today? Only when I ask myself that out loud does it sound silly.

Responsibility is a habit that is difficult to sort out at times. I am at heart a responsible person. It is the order of my belief that has changed. I cannot be helpful, compassionate or caring when I am overwhelmed or carrying the weight of all responsibility around with me. What happens if you pick up every task or problem that you see? How many of these problems or rocks can you carry and still keep moving without impacting your own health?

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On good days, I will gently hand you back the responsibility you attempt to pass over to me. On bad days, I will say yes to anything asked of me, and then get angry or upset when I realize I have taken on too much responsibility again. When I carry around things for other people, there is no space in my life for me. I am important. I need to be responsible to me before you.  Another lesson to be learned.

When I do forget and slip back into that outdated idea of what is mine, I am able to remind myself by asking better questions.  Is this really mine? Pause. Say no before yes. Who does this belong to? Why would you ask me that? Is this mine?

I am responsible.

I am responsible for my own happiness.

I am responsible for self -care, honoring my feelings, being kind to myself.

I believe that self- care is critical to self- development and growth.

I am responsible for me.

There is no Perfect Plan

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There is no Perfect Plan

Do you have dreams? Do you have plans that are waiting for the right time to implement? This can apply to your professional goals or your life plan. Each of us has an ideal concept of how we want to live, work and play. What are you doing to achieve that ideal goal or vision? Most people will admit to having some vague ideas or goals. Very few people have their goals written down.

Yet I would suspect many of us are avid list makers. Why? When I capture my tasks on a list, they get done. It is that simple. If I don’t write them down or get them on my list, there is a much higher chance they get neglected or postponed. What does this teach us about getting what you want in life? Have written goals. Goals need to be very specific so you can work towards a real objective with a time line attached. One year I decided that my goal was to live in a cabin in the woods for a month. What I had in mind was a cozy cabin on a stream with lots of walking trails where I could spend a productive month working on next year’s projects. I did achieve that goal. My goal was not very specific, so what I got was living in a KOA cabin with no heat or running water for a month while on a travel assignment. I laugh now at this comparison between my ideal and my reality of a goal achieved. To me it is a great reminder that goals need to be very specific or you might get something completely different then your intended outcome.

Now comes the action part of any goal. What are you willing to do for this goal to be achieved? There will be a cost in time, effort or choices. Every step can be broken down into small actions that are reasonable and fit into your daily schedule.

The last step is to make a plan. Here is a sticking point for many people. We want to get it right. So the plan has to be air tight, all options considered and be sketched out all the way to how you achieve your final goal. Right?

Wrong.

Your plan for achieving any goal is to start with a plan. Getting starting is the plan. As you move forward you then will monitor, modify and adjust your plan based on how it works for you. Remember this is how adults learn, by doing. By making mistakes and adjusting or changing course from learning what does not work.

Throw out the idea of a perfect plan. Get a plan that gets you started on your goals.

That plan is the basis for taking action. Spiral Coaching offers a Laser Coaching 3 call special this month to jump-start your actions.  Decide Act Results- Click here to Start

Small actions will move you towards your goal. Say yes to your dreams by turning them into realistic goals one action at a time.

Healthy Food Habits for Busy People

Healthy habits are small choices that you make each day that support your larger goals and vision of living well. This list will give you some ideas on how to turn your ideas into action steps that move towards a higher quality of life. Keep it simple when it comes to food choices. That is what works when you balance a busy life with healthy eating habits.

 

  1. Plan meals ahead. You know that if you have a plan for the week you make better choices. Set up a time each week to plan out your meals, snacks and needs so that you have healthy choices on hand when you need to eat.
  2. Use a list at the grocery store. This will save you time, money and avoid impulse decisions at the store.
  3. Buy the bulk of your food on the outer isles of the grocery store in produce and protein. Avoid the center isles where the processed food lives.
  4. Read labels. Start looking for added sugar with words that end in –ose: Frutose, dextrose, glactose, or syrup, barley malt, fruit juice concentrate.
  5. Stop drinking soda. This is the one thing that could make the biggest difference to your health. Diet soda with artificial sweetener is no better when it comes to keeping you in a cycle of craving sugar.
  6. Drink more water. Have a water bottle or glass of water close to you. Just the habit of having water in front of you will increase your intake. Ideal is 8 cups/ day.
  7. Cook ahead or cook double portions so that on hectic days you have food ready when you get home or leftovers to pull out of the freezer.
  8. Eat out less at restaurants. You can both save money and calories by cooking your own food. When you do eat out- choose foods that are baked, grilled and not fried. Ask for salad dressing on the side so you can control how much you use.
  9. Make a large pot of brown rice on the weekend when you have more time. That rice will last all week to add to your protein and vegetable dinners. Try quinoa as a grain that is healthy and easy to cook as your side for meals.
  10. Make open face sandwiches that only use one slice of bread- you can have lettuce on top to hold everything in. Pack your sandwich with protein and veggies. Try mustard instead of mayonnaise to flavor it.
  11. Avoid late night snacks. Put up a closed sign in your kitchen as a reminder

 

Here are some ideas of healthy snacks that you can grab and go with.

  • Fruit- it is a fast food
  • Vegetables with hummus
  • Cheese- like mozzarella sticks
  • Almonds or nuts that are raw and unsalted
  • Protein shake
  • Hard-boiled egg
  • Yogurt- Greek – plain- you can add your own vanilla or nuts

The bottom line is to make your food choices ahead of time so your system makes it easy to eat healthy at the end of the day when you are tired or low on energy.

Keep it simple and start with small changes that fit your needs. If you need more ideas on how to simplify your life: take action and Contact Gwen for a complimentary coaching session

 

 

Projects

What is a project?  I call a project anything that takes more than one step. A project needs some thought and planning to help it run smoothly for you. I find that the reason my to do list keeps growing is because many things on there are more than one step. So I take one action and then there is always a follow up action. This ongoing list seems endless and I don’t feel like I really get anything done by just using a to do list. What has helped me is to take all the multiple step items off that list and set them up as a project. A project gets it’s own page in my notebook where I can list out all the actions needed to finish it.  Here I feel real progress when I check one off and move to the next item. When I get stuck on a project, I ask myself this question: What is the next action?

Take any project that is too big or overwhelming and break it down into steps.

Start with imagining the finish of the project. What will the final outcome look like for you? How will you feel to complete this project? How important is this to you?  All these questions help you decide what projects are the most important for you to focus on today. List every step you will need to before you even start out on one action.  Do all the thinking up front before you start taking actions. When I get in a hurry, I take any action which keeps me busy. Do I want to keep busy or make the best use of my time? Try this method to keep your next project moving forward instead of side ways.  Decide what five actions you could take to start on the big project and do those. Pick a time period between 20-40 minutes and just commit to spending that amount of time on the project every week or every day.