De-Stress Your Work Day

4 Ways to De-Stress Your Day

While increasing productivity & happiness

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1. Create a List

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  • Start your day by making a list of tasks that need to be accomplished that day. This will alleviate stress by removing the possibility of forgetting something.

  • Prioritize your tasks.

  •  Start with the highest priority task instead of the fastest task to complete.

 

2. Monotasking

  • Complete one task at a time.

  • Multitasking will increase stress levels and hinder productivity.

  • From the list you created, choose your first task and set your phone timer for 45 minutes (turn your phone upside or place your phone in your desk drawer) and fully commit to staying present for that period of time on only the task at hand.

  • Turn off alerts and notifications on your computer and phone as they can create temptation to jump to an unrelated task.

  • Only keep open the computer screens related to the task you are working on.

 

Want to Stress Less?

 
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3. Take a Break

  • Take breaks away from your work space.

  • Change of scenery will reduce stress by giving your mind a rest and increase your productivity and focus when you return back to work.  

  • Preferably get outside for your break even if only for a few minutes.

  • If you can’t get outside take a few minutes to stand by a window and get some natural light.

  • While on your break: 

    • Put your phone and/or any other electronics away.

    • Take a few moments to think about something that brings you joy.

    • Catch yourself if you start thinking about your to do list or the task you were working on prior to your break and redirect yourself back to keeping this a time for you to relax.

 

4. Give Yourself Credit

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“Always concentrate on how far you've come, rather than how far you have left to go.” ~Unknown
  • Don’t forget to acknowledge yourself for everything you got done in your day!

  • Positive messaging will increase your mood and overall happiness & health.

 

Interested in more tools to de-stress your life?

Living My Yoga

 My Most Valued Life Lessons

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I remember my first yoga class, I thought people call this a workout?? What a waste of my time!  Still skeptical, I went back a few years later when a friend who taught yoga at my gym invited me to take her class. Surprisingly I enjoyed her class a little bit and started taking her class weekly.  Eventually, I became curious about taking a yoga class at a yoga studio and I signed up for my first heated yoga class. Finally, hot room yoga was the workout I had been searching for!  

Although yoga started out as a new workout to add to my workout schedule, 18 years later and still fully in love with heated yoga, I am a student of yoga not for the workout but because my yoga mat is a space where I have been able to learn and practice my most valued life lessons. 

Some of the most important life lessons I have learned on my mat.

Suffering is optional

We can’t always control our circumstance in life but we have full control on how we react to the situation and manage it. On and off the mat we can give ourselves the messages that struggling and suffering is an embedded part of life. On the mat we can push our bodies to over stretch or not rest when we are tired and in life we can surround ourselves with work environments or relationships that deplete our time and energy.   We can even struggle and suffer on our daily commutes- running through the train station to catch a train even though the next train comes in two minutes, stressing in our cars when there is traffic. Time on our yoga mats gives us space to practice our reactions so that that we can choose grounded presence and joy instead of suffering.

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Listen to yourself

There are time on my mat when I push through the poses despite my body being tired or modify because I'm fearful of trying a new pose, with good reason of course!  Past the age of ten jumping up into a headstand can only lead to an ambulance ride to the nearest hospital.

But when we take the time to slow down and truly listen to our inner voice on our mat and in life it’s the best guide to know when to step back, reset and reenergize, or  to push through fear and self-doubt and jump out of our comfort zone and into a successful headstand (injury free!)

Trust yourself

Part of listening to yourself and the releasing of suffering is the willingness to trust yourself. We often look outside ourselves for the right answer-  what does someone else's yoga pose look like, what does someone else's job or relationship look like? 

Instead, can you look inwards and trust  that you already have the answer within yourself?  So if you’re thinking,  but sometimes I just don’t know?!?! Can you trust that even if you don't know in that moment, that you have all the resource within yourself to figure it out?

 

Interested in mindfulness?

Gratitude

When we release suffering and are open to listening and trusting ourselves we pave the way for gratitude.  We can be bombarded daily with thoughts and messages of comparison  and lack, leaving little room to see all the things we already have to be grateful for.  It's easy to categorize things as good or bad -I had a good practice if I did all the advanced poses and had a good sweat or I had a bad practice if I was sluggish and rested in child pose a lot during class.  But when we release judgment and evaluation of ourselves and just allow ourselves to show up as we are, we practice compassion for ourselves and others.  When we live in gratitude, we create the way for new possibilities and higher levels of happiness.

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Community

On of my favorite parts of practicing yoga in a class setting is being surrounded by people that have made the choice to show up for themselves in a positive way and share that energy with everyone else in class. Easy enough to share positive energy at yoga, but what about off our mats? Can we show up for all living beings- humans, animals and the environment in a positive, inspiring and compassionate way?  When we choose to practice mindfulness we are choosing to understand that our individual daily choices matter and impact the community. 

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A lifelong student

So after 18 years you would think I know a thing or two about yoga, but I don’t. I am still a student of my practice.  At first yoga was workout, then it was my stress release, and now it is this evolving mind/body/spirit practice that allows me the space to show up every day just as I am.

Want to Learn More?

Time Drama

Time...Friend or Foe?

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Somewhere during adulting, being stressed, distracted, overworked and nodding off during the restful parts of yoga class became the norm. Fun, creativity and calm were going to become a priority again someday, you know, when I had more time!

I was in complete time drama. Ironically, I was an unlikely suspect for this self-sabotaging behavior, I go to yoga, meditate, eat my veggies and drink green smoothies. Wasn't that enough to ward off time drama??

 
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The problem, I was eating my veggies and drinking my green smoothie while simultaneously  thinking that I didn't have enough time and that I had more tasks on my to do list than I could possibly accomplish in one day.  I was constantly giving myself the message that time was lacking and that fun and calm were thing I would have to wait until the weekend to enjoy. Well, only if I had time on the weekend.

We accept this lack of time mentality as normal, even joke around about it with others.   

 

So could I change my mind that time was available to me in abundance? 

What came next shocked me! To end my time drama, I had to become friends with time.

After a lot of long late night talks, time and I made amends. Now that time and I were friends not foes, I decided that I would need stop bad mouthing time to everyone, stop blaming time for not being around to support me and even started to be thankful and grateful to time for being in my life. 

So why is it so important to become friends with time?
 

Because the power of daily messaging

What you think, you become.
What you feel , you attract.
What you imagine, you create.


— Buddha

Our thoughts become our actions. Everyone has the same amount of time each day, it’s our perception that either makes time expand or contract.  Feel bored at a work meeting, those clock hands move so painful slow. On an amazing vacation- days fly by never mind an hour. 

Negative self-talk is a distracting self-sabotaging behavior.  These constant messages of lack become so ingrained that this message moves from our conscious mind to our subconscious mind. On the subconscious level it becomes the norm and turns into what we expect from life. That life is busy, life is hard,  I have to sacrifice my happiness and health until I have time.

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Would you subject a loved one to the same demands, negative self-talk and busy schedule that you task yourself with? Probably not!  So be your own best friend and treat yourself with the same respect and consideration.  The constant negative self-talk about lack of time becomes a vicious cycle.

Daily messages are so crucial to our overall well-being. What we perceive becomes our reality and when we are perceiving a constant message of lack this can manifests itself into negative emotional and physical symptoms.  Emotionally symptoms can be displayed as feeling fatigued, stressed, unmotivated, frustrated, overwhelmed, and generally unhappy. Physically symptoms can be displayed as headaches, general pain, stomach problems, sleep problems, and can weaken the immune systems.

We can regain control of our time drama by paying attention to our thoughts and redirecting negative lacking thoughts to thoughts of abundance and self-compassion.  

 

Ready to Stop Time Drama?

Is Your Cell Phone Draining Your Battery?

Ways to stay recharged & plugged into your self-care

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I'm standing on the train platform at 6:30am Thanksgiving morning enjoying the rare quiet and slow paced energy of an early morning in the city, while waiting for the train to get to yoga.  As the train arrives and the doors open, I walk on to the train cart and to my surprise I'm the only person on the train car! I couldn’t believe it!

I have lived in the city for 12 years and I’m a regular train rider, which is usually jam packed with people, so this was surreal.  I immediately pulled out my cell phone to capture the moment. 

Our cell phones can be so amazing and convenient for taking a picture to capture the moment, sending a text to your spouse to add an item on to the food shopping list, or letting someone know when you're running a couple minutes late.

However, despite all these convenient uses when we use anything in excess it can drain us. Typically when I am on the train everyone is head down typing, swiping or scrolling on their phone.  This has become common practice to have our phones on us at all times and use them while we wait, commute, and even when we are spending time with others.

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We may be charging our cell phone battery more than we are charging our own battery!

 

 

Since we are constantly with phone in hand which offers us many different  beeps, chirps and rings to grab our attention it becomes easier and easier to live in a constant state of distraction being  bombarded with information from multiple different platforms.

Although having access to all this information is amazing, the drain occurs when we are scrolling and swiping on AUTOMATIC PILOT.

You may find yourself grabbing your phone to look at the yoga schedule, when you hear a beep and you switch screens to read an incoming text message.  From the text message you google information about something that was mentioned in the text message, only to find yourself interested in a blog post that came up during your google search. While reading the blog, you remember that thing you have been meaning to order off amazon and then your clicking on another link to something else that looks interesting.  FINALLY,  you come out of this zombie like haze and realize you just spent an hour between screen switching and watching cute cat videos on youtube instead of spending time with your real cat or completing the original task of looking at the yoga schedule.

Want to learn more about mindfulness?

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This automatic pilot zombie like haze can also reinforce the habit of  constant multitasking. We all love to think that we can do multiple things at the same time, but attempting to multitask actually slows us down from completing the original task.  Along with slowing us down, it also leads to higher rates of inaccuracy.  We have all seen what autocorrect on text messaging can do when we are texting and completing another task at the same time. It can be ducking ridiculous. Multitasking is also an energy drain because it can  leave you feeling stressed and rushed.

Here are my favorite ways to keep your battery charged and plugged into your self-care.

 

Use an alarm clock

As a minimalist fanatic, I strongly discourage throwing away your  alarm clock during your decluttering frenzy.  It can be convenient to use your cell phone as a camera, calculator, computer but using your phone as an alarm clock can make it too easy to start swiping, scrolling and typing even before you get out of bed in the morning.   

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Use your phone intentionally

Delegate times during the day when you will check emails, search the web, use social media or watch those cute cat videos on YouTube.  Removing notifications from your phone can be a helpful way to eliminate the temptation to jump on your phone unintentionally.

 

Go electronic free

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Set aside time each day to be free of your electronics. Whether it’s your cell phone or a computer it can feel like you’re in front of a screen most of the day.

Be more plugged in and mindful by:

  • leaving your phone at home next time you go out for a walk or when meeting a friend.
  •  Set aside quiet time,  electronic free to meditate, journal or complete gratitude statements.

 

 

 

Need support in recharging your self-care routines?

2018 New Years Resolution

A New Way to Make a New Year’s Resolution

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New Year’s resolutions: exciting in January and forgotten about by March. Attempting to make radical changes all at once, full steam ahead, often leads to the demise of the resolution before it even gets a chance to start.

What if instead, your New Year’s resolutions could be a yearlong process?

 

Long lasting change is accomplished by a series of small, consistent action steps completed over time.  Changing the resolution speed to slow and steady will make your resolution manageable, fun, and successful. This gives you space to enjoy the process towards the resolution as much as accomplishing the actual resolution itself.

My 6 favorite tips to keep motivated on your resolution journey:

Practice Gratitude & Abundance

Allow your New Year’s resolution to come from a place of gratitude and abundance.  An inspired, motivated tone will start your journey off on the right foot! Set aside time with yourself in a quiet place with no distraction and make a list of all the ways achieving this goal will make you feel amazing and add value to your life.

Learn More About Positive Mind Set?

 

Take Action in Pieces

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Set yourself up for success by breaking down your goal into smaller pieces.  Working on smaller pieces allows you more flexibility in making the process work for you. Your resolution is not meant to be fully completed in January. You can add on once you have taken consistent action and accomplished a small part of your goal, and scale back when needed.

 

Have a Plan

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Have a written outline of how you decide to break up your goal into small pieces. Setting monthly goals for yourself is a tangible way to keep you on track. Blocking out time in your calendar to complete the action steps for the month will assist in making this a routine part of your schedule. If you’re building a new routine or habit, try using tools like a daily wall calendar where you can track daily achievements and progress.

 

Have a Back-Up Plan

A great way to be consistent in your goal is to have a back-up plan if needed. If your resolution is to attend a weekly yoga class at a studio, then have a yoga video picked out that can be completed at home. Life will bring up a day when you have to work late or study for a test. Being prepared with an alternative plan can help you stay on track.

 

Hold yourself accountable

Schedule an accountability date with yourself or your coach to review your New Year’s resolution and check in on how the current plan is working. Don’t be afraid to make changes to your plan so that the process feels motivating. Be in gratitude to yourself during your check-in for all the amazing work you have done towards your resolution.

 

Be Kind to Yourself

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If you get off track with your New Year’s resolution, remember  you’re human!  Accept this as a neutral fact and keep your energy focused on restarting a small action step to get back on track. Negative self-talk about why you got off track is a distracting, self-sabotaging behavior that will only move you further away from your goal.  

 

Life is not about always staying on track: it’s about having the courage to take imperfect action and keep getting back on track when you get off.
 

Need support with accomplishing your resolution?

4 Ways to Improve Your Sleep

You deserve a solid nights sleep.

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Often the last thing we do prior to falling asleep involves texting, emailing, surfing the web on our phones, watching TV, a combination of these activities all at the same time or just passing out for being exhausted from the day.

Having a transition period from your over stimulating daily activities is one of the best way to improve sleep and wake up feeling refreshed in the morning. Sleep is the time to replenish the body and mind that has worked so hard for us all day. 

 

1. Put all electronics away

Our days are often filled with lots of stimulating activities and many of them revolving around technologies. Continuing with stimulating activities prior to bed can cause disruptions in restful sleep. Putting all electronics away two hours prior to bed will ensures that you are giving yourself well deserved transition time.

 

2. Choose a transition activity, one that you love

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To slow your mind down from work mode to rest mode choose an activity that you are excited about and feels restful.  Transition ideas include: reading something inspiring and interesting to you, meditating or journaling.

 

 

3. Acknowledge yourself for all your days accomplishments

Often, we end the day thinking about all the things we didn’t have time to complete or worry about how busy tomorrow is going to be. Taking time to give yourself credit for all your daily accomplishments will create a calmer energy for improved sleep. 

 

4. Go to sleep and wake up at the same time every day

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Having a consistent sleep routine will help your body naturally slow down at bed time and feel energized in the morning.  Restful sleep will improve both your happiness and health.

 

 

 

Curious about how you can build your healthiest routine?

Building Your Best Morning Routine

Feel your best every morning

Mornings can feel like a blur rushing around as the clock moves extra fast. This time of the day can feel so dreaded that many people get their coffee pots ready the night before anticipating the need for morning motivation. So is it possible to wake up refreshed and ready to start your day without coffee?

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Have a healthy evening routine

The best way to ensure waking up refreshed is getting a restful night's sleep. Having transition time prior to bed will allow your mind to wind down from the day’s activity to rest mode which will improve sleep and set you up for an energized wake up.

 

Use an alarm clock

Using an alarm clock instead of your cell phone will help you avoid immediately jumping on your phone. It's far too easy when using your cell phone as an alarm clock to shut off your alarm and check email, read or respond to a text, or jump on the internet. Set the tone of your day with a relaxing way to get out of bed.

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Set an intention for your day

Take five minutes of quiet time where you can start your day by setting the tone for how you want to feel and what you want to accomplish during that day.  This can be a time to do some deep breathing and start your day from a mindset of purposeful intention and calm.

Eat breakfast

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Eat a breakfast that is well balanced and nutritious. My favorite breakfast is oatmeal with blueberries, apples, walnuts and flaxseed. This will give your body and mind the fuel it needs to help you have a productive and inspiring day.

 

A great start to your day can help you set the tone for a day filled with more calm, inspiration and fun!

Ready to have your best day?

What is a Coach & Why Do You Need One

Accelerate reaching your goals by working with a coach

Coaching is a dynamic and powerful way to help you navigate and establish momentum on your goals. Working with a coach can help you clearly identify your goals, explore options, break free from self-sabotaging thoughts and behaviors, address barriers and discover new possibilities so that you can bridge the space between thinking about your goals and taking tangible action steps towards achieving your goal.

 

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Accountability

Life is not about always staying on track, but having the courage to take imperfect action and continuously getting back on track when you get off.             A coach will support you in staying  accountable to you! During times when it feels like you’re getting off track working with a coach is the fastest way to stay on track to create long lasting sustainable change.

Need more hands-on help with this?


Another perspective

Our minds can be tricky and resist change by justifying why we should continue with our same patterns of thoughts and behaviors instead of making the new healthy habit lifestyle change you desire.  We can come up with many reasons why we should wait to be happy or healthy. Coaching will help you identify these barriers and self-sabotaging thoughts and behaviors and will support you while you step outside your comfort zone.


Support

Change can feel challening even when it’s something we desire and having encouragement, support and a plan of action can be the difference of staying on track or staying stuck in old routines. Long term sustainable change requires consistent action and having a coach who can help you stay accountable to you will make the journey of reaching your goals a more easeful and successful process, even on the days when taking action seems extra hard.


Reach your goals faster

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Coaching provides a road map to get you to your goal faster.  A coach will guide  you in  creating a strategic plan that outlines manageable action steps, which will save you tons of time and frustration on the way to your goal.  Coaching will also help you uncover old limiting beliefs and replace them with new empowering views making the journey more peaceful and successful.

Most important, when you make the decision to work with a coach you are making the decision to invest in you!  

 

Are you ready to start taking action on your goals?