habits

How Do You Find the Time to Sleep?

“How do you find the time to sleep, when you live such a busy life?” That’s a question I’ve been asked several times, especially when I mention that I need my 8 hours of sleep to function properly. And it’s a legitimate question, when I’m working 9-5, do my business before and after those hours, and am on duty at the rescue squad at least one night a week.

The answer is, I don’t always manage. The day after my duty night, in particular, I can be quite tired. Depending how it went, I may have had only three hours of sleep. Right now, I’m on duty on Saturday nights, which means I can rest on Sunday, but for six months I was on duty on Thursday nights, and still had to be at work by 9 am. I have to admit that I abandoned my long-held habit of not drinking any coffee, and did sip coffee throughout the morning to keep me awake some days.

However, I do my utmost to protect my sleep every night I can. Which means that I make sure to have an early night before and after my rescue squad shift – I can’t sleep in late, no matter how I try, so my way of catching up is to go to bed early. I also am careful not to overschedule myself in the evenings, so that I can be in bed and lights out by 10.

To someone who goes out every night until late, it may sound like a very boring life, yet it’s nothing but. I made a choice a long time ago that I wanted to be as alert, present and productive as possible during my waking hours, and yes, it means that I can’t have fun every night, but I still get to see friends, do things and have plenty of fun!

So to people who ask me “how do you find the time to sleep?”, I answer that I do because I made sleep one of my top priorities. To me, sleep is the foundation that allows me to successfully live the rest of my life, and so it has to be a priority. Because, as in all things, what we do and don’t do is a question of choice, and of putting at the top of the list the things we value most.

Not sure how to make your sleep a priority? Get in touch with me via email or phone (see contact information on this website) and let’s discuss how we can get you the sleep you need.

One last, often forgotten, key to making your goals happen

This is my last article for a while on goals and resolutions, outside of Goals Mastery. Enjoy, let me know what you thought of this series, and sign up for Goals Mastery – the articles these past four weeks have just been the tip of the iceberg of everything you can do to ensure that your goals and resolutions happen.

On our way to achieving goals, a funny thing happens: we give up. Why is that? In the past few weeks, we’ve seen that it may be due to a lack of motivation; to the fact that we forgot to set up the stage and make it easier for us to do things; or we’re taking on too much at once.

There is a third, critical factor to giving up on a goal: we hate the journey! Think about it: how likely are you to follow through on an exercise regimen if you hate it, no matter how much you would benefit from the added fitness? How likely are you to stick to a time management system if you loathe it, no matter how much you know that this will make your life easier? Read the rest of this entry »

Your resolutions are doomed if you lack those two elements, no matter how committed you are

People who choose lifestyle changes (eat better, exercise more, stop smoking, be more organized, etc.) as New Year’s resolutions tend to fail – even if they go about it in small steps, as mentioned earlier this month – for two main reasons: lack of behavior substitution, and lack of long-term thinking.

Read the rest of this entry »

Making your goals happen: what they don’t want you to know

There is a very important secret that people don’t tell you about how to make goals happen. Everyone will tell you that it’s essential to making your goals SMART (specific, measurable, actionable, realistic and time-specific). And yes, it is absolutely necessary… but it is not sufficient.

In order for a goal to really stick, and for you to be able to achieve it, you have to truly want it, and you have to be able to visualize it. If those two elements are absent, you are bound to failure.

So what do I mean by truly want it? There are many things we say we want, yet don’t achieve. This is because we want them only intellectually (and we could replace ‘want’ with ‘should’), or emotionally (you know when you’re emotional). In order for goals to stick, you have to want them with your full being. When you want something with your full being, your intellect, your emotions and your gut all want the same thing.

How do you want something with your full being? I wish there was an easy recipe to make “full-being” decisions, but there unfortunately isn’t. However, here is a proven way to get closer to it: Look at the bad results of not following through on your resolution (the ‘pain’). Then look at all the good things that will happen if you do follow through on your resolution (the motivation).

If the pain is something you can live with, and/or the motivation is not strong enough, your decision to stick with your resolution will not be a “full-being” one. Find other pains and motivations, that spur you to action more.

This may mean re-framing your resolution, for instance from ‘I want to lose weight’ to ‘I want to be able to run with my children and catch up to them’, ‘I want to still be there when my children get married’, or ‘I don’t want to have the poor lifestyle-based quality of life my parents have when I reach their age.’

The second secret to making goals happen is to be able to visualize the result. If you don’t have a picture of where you want to go, of what your goal will look like, it’s hard to stick to it. After all, without a clear destination it’s tough to get there, no matter how determined you are to get there.

For instance, it’s not enough to say that you want to organize your office and finally have all your papers in order. You also have to be able to visualize what it will look like, feel like, be like, and how you will feel having this new environment. If your goal is a completely new experience for you, it may be easier to picture yourself in someone else’s shoes who’s already done it, such as a friend who became organized.

Now go back to the goals you set for yourself this year. Are they SMART? More importantly, are they goals that you truly want to achieve with every fiber of your being (you know you do when you feel like there is no if and but, it just has to be)? Do you have an inspiring vision of what the results of achieving them will look like?

Not sure how to make this happen? We’ll talk about this a lot more in the Goals Mastery program coming up on January 31. Get more information and sign up for it here.

How to Make Lifestyle Changes that Stick

The beginning of the year is often the time when people decide to eat more healthily, exercise more, stop smoking, keep their desk clear of paper, be more on time, etc.

Unfortunately, most go about it in the worst possible way: make a big change – a complete diet overhaul, suddenly go to the gym for an hour every day, stop smoking cold turkey, create a brand new schedule with a brand new time management system, etc.

No wonder that they give up after just a few weeks! Making such big changes in life require a huge amount of willpower, discipline and focus that most of us don’t have available in the hustle and bustle of every day life and all of the other things that require our attention.

So how do you successfully make lifestyle changes, and in a way that works? In two words, small steps. It’s much more effective – and sustainable over the long term – to make progressive, small changes and will lead you to the lifestyle change you want, without effort.

For instance, start by substituting water for sodas and juices you drink; then add more vegetables to your diet; then eliminate one common sweet from your diet; then… until you get to a healthy diet. It will require a lot less willpower, discipline and focus, and will build habits, which are the key to long-term change. If you want to manage your time better, start simple: turn off your email alarm and resolve to check your email only 3 times a day;  once it’s become a habit, add creating an effective to-do list; etc.

To make this strategy even more effective, you may also want to change your environment to support your change. Eliminate what doesn’t support you, and make readily available what will support your new habit.

For instance, take all junk food out of your house, and place in evidence healthy alternatives, such as fruit, carrots, etc. Or even just put things in cabinets in opaque containers. Studies show that the mere fact of moving a candy jar 6 feet away from someone and replacing the glass bowl with an opaque, unlabeled container reduces the intake of candy by over 60%. If time management is your goal, organize your desk so it’s not cluttered, have a single place to write your to-do’s, close your email so you’re not tempted to look at it every 5 minutes.

Finally, remember to plan. Plan for the times when you know your resolve may waver, or when you’ll be exposed to temptations.

To take another example, if you know you’ll go to a party with an open buffet, which tends to by your downfall, how can you prevent it? Maybe it’s going there with your stomach already half full. Or maybe you’re thinking ahead of time about what will be off limits and what you can indulge. As far as time is concerned, if you know you have a hard time saying no when someone asks you to do something even when you don’t want to, practice ways to avoid saying yes and giving you the time to think about it away from pressure, for instance.

Using those three powerful tips will allow you to actually make the lifestyle changes that you want to make.

For more on the topic, and for how to successfully achieve goals, don’t hesitate to sign up for Goals Mastery, a teleclass happening on January 31. There you’ll learn everything you’ll ever need to know to make happen any goal you have, including an extensive workbook to go with it.

The Mid-Year Review Part 3: Your Routines

In the past two weeks, we’ve looked at your environment and your tools to identify whatever was a “chafing point” for you, and fix it. Now is the time to look at a third aspect that profoundly impacts your ability to get things done and your stress: your routines.

It’s a quiet time of year, and you may have changed your routines for the summer – I for one definitely do work and live differently during the months when my son’s out of school than when he’s in school. So it’s a perfect time to examine your post-Back-to-School routines now, before you need to activate them again. Read the rest of this entry »

Your brain cannot work for 8 hours in a row – it needs breaks

My son, like all children, knew the value of taking a break from intensive mental work. :-)

Historically, every worker took breaks throughout the day. Most of our ancestors were doing manual labor (from farming to sewing to cooking to building), and it’s been known since time immemorial that the body needs breaks on a regular basis in order to perform. Push it too hard and it will punish you with injuries and/or pain.
 

When we moved to the industrial age, people in factories quickly got those breaks too, and office workers soon followed suit. Coffee breaks and lunch breaks were the norm.

 

However, in the past 20 years, with the advent of the modern computer and wireless technology, which makes us available any time, anywhere and accelerated the pace of communication and work, the habit of the breaks during the day has eroded, to the point of often disappearing.

Read the rest of this entry »

Why I stopped multitasking


 
In the early days of my business, I had a 15 months old toddler and no regular source of income. My husband’s salary kept us taken care of, but I didn’t feel comfortable spending precious money for my needs when my then-fledgling business didn’t make enough for me to be able to have a babysitter on a regular basis. So I resorted to multitasking, and doing my business at the same time as I was taking care of my toddler.
 

I thought multitasking would be the way to allow me to do it all. Read the rest of this entry »

No more New Year’s resolutions!

A client of mine, an accomplished professional who was working with me to get to the next level, in the course of a conversation, complained to me that resolutions, especially New Year’s resolutions, never work. Every year she was making new (or often the same) resolutions, start the year with a bang, but come February, she would usually have abandoned them. So she had come to the conclusion that they don’t work, and it’s better not to make any.

She was  right. It is true that the vast majority of New Year’s Resolutions fail. Not because the people who make them are not motivated or smart enough – my client was abundantly blessed with both – but because resolutions don’t work. They don’t work because: Read the rest of this entry »

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