Productivity

It is the Little Things That Devour Time

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Time running outHave you ever felt like time was getting away from you? Me too!

What I have realized is that it is often the little things, like the appointment I need to make, the bill I need to look into or something else that although it probably won’t take a lot of time, it is enough to disrupt my workflow and focus. Then when I try to get back to what I was doing – it takes extra time. The research actually says that once that focus is broken, it can take about 25 minutes to get back to that same level of focus. That’s 25 minutes that could have been used to complete what I was working on.

As a former professional organizer, I know all about time blocking and task batching for saving time. Both of those strategies involve grouping similar tasks together and setting aside a specific time to get them done. By focusing on one type of task, you are able to maintain better focus. That saves mental energy and because you are not switching from one type of task to another you can finish them faster – no extra time spent refocusing. That also means your brain can focus easier without having to distract you as its way of reminding you of the other things you have to do. That means less stress.

What about the tasks that don’t fit into one category? The appointment you need to make, the membership you need to cancel (Audible for me) or the phone call you have been putting off? How do you get those various nagging tasks done? Solution: Add an Admin Block. A set time and place for focusing on those tasks only and completing as many as you can.

Who?

    • Self
    • Significant other
    • Family members (ex. teens that have college paperwork to get done)
    • Friends

When?

    • Weekend morning
    • Early afternoon
    • Evening

What to do?

    • Start a list of those nagging tasks and include the details you will need like the email or phone number
    • Create a folder (physical or digital) to hold key information
    • Set an appointment with yourself or group for when and how long

When the time comes, grab a beverage and a snack and get to work completing the tasks. Using the Pomodoro method of working for 25 minutes and taking a 5-minute break can help you stay focused. That little break helps recharge your brain and processes the new information. If you’re working with someone else, then you are benefitting from the body doubling strategy we often talk about and the accountability too.

Here is a blog from my good friend and Productivity Coach, Colleen, about an Admin night at a local Chicago area restaurant. It may give you ideas on how to make your admin block more fun and productive.

Celebrate whatever you accomplish. Those nagging tasks will no longer be taking up space in your brain. That means fewer distracting thoughts and when they do pop up you can park them on your list for the next Admin Block. Less mental clutter, more calm, and improved productivity. It’s a win-win!

Isn’t it amazing how much stuff we get done the day before vacation?   ~Zig Ziglar

 

Image by Lynda Smith-McDaniel

 

Four Steps to Reset Your Week

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Reset your weekIt’s Sunday evening and out of nowhere comes that uneasy feeling of dread. It starts small, but then as you think about your chaotic week ahead it begins to build, filling your brain with to-dos, appointments, problems to solve and unfinished leftovers from last week. All of these “extras” can impact your capacity to handle your most important priorities – those of yourself and your family.

Think of your computer when you have a dozen or more open tabs. How long does it take for you to find the tab you really need? Or have you ever put off changing the hoses on the washing machine? We all know the damage that can occur if that task is neglected too long. So, getting back to homeostasis (your baseline) can prevent other problems from sabotaging your week.

How can we get things back under control? Well, it starts by regaining control of what you can. Ready to learn how?

Enter the magic of a “Reset.” Webster defines “reset” to mean: “to set, adjust, or restore something to a new or initial state.”  It’s really about taking some time to think about what would make your life easier and then putting some things in place (or back in place) to help you glide through the week.

Where are your stress points? Think about the little things that seem to add to the stress of your week. How can you adjust or improve those things? Did you have to search for anything? Forget anything? Were you on time or late? Did you have to make an unscheduled stop at the grocery store for dinner ingredients? Whatever it is that causes you to pivot, see what you can do to prevent it from happening this week.

Our weekly reset process has just 4 steps. Only you can determine what a “reset” looks like for you and your family. It can be as long or as short as necessary and can occur on any day of the week. I like Sundays because my Mondays start with a meeting at 9:30am and I don’t want to be late! I encourage you to find what works for you and your family and make sure your home remains a sanctuary rather than a reflection of the chaos out in the world. Here’s how to start:

Reset Step 1: Review

Take a step back as if you were an outside observer and mentally go through your week. What do you notice? Where are the challenges and what can you do to mitigate them? It’s about the choices you make and when you make them. Think about what will make this week less stressful.

    • What went well last week? Celebrate those wins!
    • What didn’t go well last week?
    • One thing I can change or improve:

Reset Step 2: Record

Our working memory is designed to hold onto information while we need it. Unfortunately, it can only hold about 7 thoughts at a time. If you try to hold onto more, it may “drop or forget” something else. Using a planner, index card, post it or calendar to keep track of date specific things makes it less likely you will forget something. Digital or physical, doesn’t matter as long as you trust where you noted it.

    • What is important for this week (appointments, deadlines or responsibilities)?
    • Add in some self-care time for yourself
    • Do you want to decide about meals for the week?
    • What are your top 3 priorities for this week?

Reset Step 3: Reclaim

Reclaim your physical spaces. It is not about organizing your entire home. It is about looking at the areas that you use most often and determining what would make things run smoother.

    • Reset an area that will make your week run more smoothly (desk, kitchen, laundry)
    • Set a timer for 15 minutes and see what you can get done (get the family involved too)
    • Focus on progress, not perfection
    • Other ideas:
      • Clean up the mail
      • Clean out your pocketbook, backpack or car, or fill up the gas tank
      • Tackle one task that has been bugging you

Reset Step 4: Reboot or Recharge

Lastly, it is important to take care of yourself. As Dr. Phil said, “You have to take care of yourself before you can take care of others.” Taking time to recharge benefits your health, your sleep, your memory, and resting your brain can increase your focus and enhance your problem solving.

    • What do you need to recharge?
    • Take a walk in nature (just 20 minutes can calm and reset your brain)
    • Take a nap, or just sit
    • Other Ideas:
      • Yoga or stretching
      • Read
      • Music or Dance party
      • Go screen free for the day

The Sunday Reset is the first step in setting yourself up for a successful week. When you start from a manageable place, rather than continuing to pile the new week onto last week’s leftovers you save time, energy and brain bandwidth. And that is good for you and your family.

What will it feel like to have more control over your week?

ADHD and Overwhelm: Finding Your Reset Button – 5 Ways to Reset and Refocus

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frog overwhelmOverwhelm, that feeling that your brain is overloaded and cannot hold one more thing. It has a way of making everything seem like a priority whether it is or not and it is struggling to sort through what to do. The input can be from mental, emotional or even sensory overload, but it effectively paralyzes your thought processes. Your emotional center (the amygdala) takes over and triggers the fight, flight or freeze response.

Overwhelm can happen to anyone and it can come and go based on whatever else is happening in your life. With an ADHD brain, and its unique way of thinking, there are some additional things to consider.

Do you….

    • Need to do a “body check” to see if you are hungry, tired, restless or frustrated?
    • Need to reduce the distractions around you?
    • Need to adjust anything in your environment?
    • Need to change your thinking from “all or nothing” to something more flexible?
    • Need to get it all out of your head?
    • Know if your executive functioning brain “bank” is overdrawn from too many decisions, too much planning, or too many to-dos?

If you answered “yes” to any of the above questions, then you know what your first step should be in reducing that overwhelm. There are also some simple steps that may help clear out what is causing your overwhelm.

    • Do you need to reduce all the thoughts swirling in your brain? Then do a “brain dump” or “cranial cleanse” as my friend calls it. You write down everything that is on your mind- no censoring it – just get it out on the paper. You can sort it later.
    • Break down projects into their individual steps/tasks.
    • Visualize the end before you begin. What will it look like when it is complete? Now work backwards. Make sure it is broken down into the smallest of steps.
    • Do you need more information?
    • Can someone else help you with it?

Once you have answered these questions, then it is time to help get the overwhelm out of the body and brain. Here are five strategies that can get you moving forward again feeling less overwhelmed.

Overwhelm Strategy #1: Move the Stress Out of the Body

For many ADHD brains, stress builds as restless energy. Movement helps reset the nervous system. Movement often works faster than trying to “think” your way out of stress.

Ideas

    • 10–15-minute walk (outdoors is best)
    • Dance to one favorite song
    • Jumping jacks or trampoline time
    • Stretch or yoga break

Overwhelm Strategy #2: Give the Brain a Sensory Reset

ADHD brains often feel overwhelmed by too much sensory input. Intentional sensory tools can calm the nervous system. These aren’t distractions—they’re regulation tools.

Ideas

    • Fidget or stress ball
    • Weighted blanket or lap pad
    • Noise-canceling headphones
    • Holding something cold (ice cube, cold drink)

Overwhelm Strategy #3: Create a Brain Break Ritual

Short breaks help prevent ADHD stress from building into overwhelm and gives your brain time to process and be ready for more. Think of these as mental reset buttons, not procrastination.

Ideas

    • Take a walk out in nature (15 minutes will reset your brain)
    • Add to your “done list”
    • Drawing or doodling
    • Journaling or reading for 5 minutes
    • Sitting with a cup of tea

Overwhelm Strategy #4: Simplify the Environment

Too many visual, auditory or mental inputs increase stress for ADHD brains. It can be difficult to filter out completely, so try to reduce what you can. Small environmental shifts can create big cognitive relief.

Ideas

    • Clear just one small surface in your field of vision
    • Turn off background notifications (put phone in a different room)
    • Work in a quieter room (use noise canceling headphones)
    • Reduce visible clutter in your work zone
    • Work with a buddy (body doubling) or join our Work it Wednesday session from 10a-12p EST.

Overwhelm Strategy #5: Use a “One Small Thing” Reset

When the brain feels overwhelmed, the fastest way to reduce stress is momentum. Progress—not perfection—helps calm the ADHD brain.

Ideas

    • Put away 3 items
    • Do a “brain dump” or “cranial cleanse” by writing everything down
    • Send one email
    • Start a timer for 5 minutes (and stop working when it goes off)
    • Do one small task (the smallest step you can think of)

When an ADHD brain feels overwhelmed, the goal isn’t to force focus—it’s to stop and identify what is happening and then to create moments of regulation that can help you reset. Small resets like movement, sensory tools, taking a break, or doing one simple task can help the brain relax and move forward again. Coaching can help you identify and develop personal strategies to decrease the occurrence of overwhelm and learn to detect the warning signs.

Designed for Focus or Distraction?

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distracted squirrelProductivity isn’t just about willpower, motivation or discipline. It’s about design. Your environment has an impact on your productivity, well-being and efficiency through the cues that it is consciously and subconsciously sending you.

It can:

      • Encourage focus
      • Create calm
      • Promote distraction and procrastination
        • Intensify overwhelm
      • Make things harder (and take longer)

Visual Impact

Although our eyes “see” a great deal of visual information around us, it is our brain that processes only about 1% of that information. It tends to focus on anything survival related while keeping an ongoing “video” of the last 10-15 seconds based on attention and memory. So, it is our brain that interprets what we see and then makes sense of that information. The more cluttered the environment, the harder the brain has to work to see what you want it to see. If you’ve ever searched for your keys, only to find them 20 minutes later in one of the first places you looked – you know what I mean.

The busier the space, the more brain interference especially if there are things in your environment that are calling for attention. Maybe you have left something out as a reminder of a task or a decision you need to make. If that isn’t your focus right now, then maybe you can reduce the visual choices in that area and create a “focus zone” to help reduce the nonessential.

Sensory Input

First, we want to be sure our brain has everything it needs to be happy. The brain is continually sensing and responding to variations from the norm so it needs to have certain things like food, water, sleep, and safety to begin with. A quick body check of these internal needs will let you know if your brain needs something. To avoid being distracted by those needs, you should satisfy them before getting to work.

Next, let’s look at the things that can impact our senses externally. Starting with the ambient noise level. Is it too loud or too quiet? Which helps you stay focused more?

How about the temperature in the room – is it too warm, too cool? Also, think about the air quality as proper ventilation reduces indoor pollutants and increases your brain’s oxygen level which leads to better focus. Adding a plant or two can also increase the available oxygen.

Ergonomics, as defined by Google, “is fitting the task to the person.” This means making sure that you are comfortable and able to do the job without strain or pain. Check the chair for comfort and fit. Are your feet flat on the floor? Does the height of the desk fit with the chair? Check that the lighting is bright enough and focused on your work area and not coming from the ceiling to prevent working in your own shadow.

Lastly, color can impact your focus and productivity by reducing stress and stimulating brain activity. For example, blue and green are known for helping concentration, while red is known for boosting attention to detail (in short bursts). Color can also be used to help with learning. Grouping facts or like data together with one color aids retention. So, do what you can to make your environment suit your needs.

Friction vs. Flow

Sometimes it is not your hunger, or the ergonomics of your workspace, but the “friction” between you and the next small step. What’s friction, you ask? Anything that makes getting started harder (see above). There is not knowing where to start, not having what you need or being distracted by notifications. It all takes its toll.

Flow, on the other hand, feels effortless because the plan is clear. You know what to do and you have what you need to do it or can easily find it. The more friction you can alleviate, the more flow is possible.

Friction

  • Notifications and interruptions
  • Looking for things – disorganization/clutter
  • Perfectionism
  • No plan or clue about the next step

Flow

  • Have a plan before you sit down
  • Healthy snacks, water
  • Clear work space with needed supplies
  • Distraction free zone

Simple changes to your environment and the way you think about productivity can help make getting started easier with less friction and more flow.  And that will help you get things done.

How can your environment better support you and your brain? (What can be changed, removed, simplified or decided ahead of time?) Check out our Friction Audit on Facebook.

From Stuck to Started: Task Initiation Strategies to Get Going

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Stuck and time is running out

You are stuck. You know what you need to do and you even want to do it, but yet…you’re still stuck and time is running out. So instead of asking, “Why can’t I just do this?” a more helpful question is, “What does my brain need in order to get started?”

Getting started challenges are a signal not a character flaw. And when you understand what’s getting in the way, you can start using strategies that work with your brain instead of against it.

What’s Getting in the Way?

Here are some questions to ask yourself to help figure out why you are getting stuck.

  • Do I understand what to do?
  • Do I have everything I need?
  • What is holding me back?
  • Am I trying to make it perfect to start?
  • Is my brain ready to work or does it need something?

If you’ve been unable to start on this task you may find that the sense of urgency is causing you stress and that can make it difficult to think clearly.

Strategies to Get Going

    • Start small

Sometimes the task can feel overwhelming especially if it is really a project with multiple steps. Break it down into the smallest steps you can by starting with the end in mind and working backwards to the starting point.

    • Use Momentum, Not Motivation

Don’t wait until you “feel like” doing whatever it is you have been avoiding. You probably won’t ever feel like tackling it. Instead, set a timer for 5 or 10 minutes and promise yourself you will work for that long and then you can quit (if you still want to.) Sometimes, the getting started part gets us motivated to continue.

    • Nudges, pokes and jabs

Using visual timers, alarms and phone reminders serve to designate a starting time. Setting the sleep timer to shut off the TV or a focus app, reduces the distractions that may be keeping you from getting started. Setting false deadlines or having someone else tell you an earlier deadline can also help motivate.

    • Body Doubling Support

Working along side a friend, family member or even a stranger can help keep you focused on the task. There are online groups including a Work it Wednesday, two-hour zoom call, that helps hold people accountable for whatever they said they would do in each 25-minute block.

    • Rewards

Everyone likes to be rewarded for a job well done. If you are someone that likes rewards you may want to try having a specific reward for yourself after you have completed the task you have been struggling with.

There’s no one “right” way to get started, and that’s why having multiple strategies that work for your brain matters. Even small steps can create meaningful momentum. Experiment with what helps, and trust that every small start counts.

A Calmer Holiday Season Starts Here

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Self-care by the fireHow do you feel about the holidays? If it is a mix of excitement and overwhelm, then you are not alone. The season can feel like sensory overload, with unlimited choices and decisions, an extended “to-do” list and a short time frame in which to get it all done. However, we know that stress doesn’t help get things done any faster, it just takes a bigger toll on us. Here are some ideas to help you keep the stress level down and have a meaningful and memorable holiday season.

Self-Care Ideas:

  • You don’t need to do it all. Pick the things that resonate with you rather than feeling obligated to accept all invitations.
  • Find your high energy times and use them to get the important things done
  • Most adults can focus for 90 minutes but then you should take a break and do something that involves more activity
  • Start your morning off knowing what your top 3 priorities are for the day. If you wait to plan your day in the morning, you are already wasting valuable energy time.
  • What is it that stresses you out the most about the holidays? Can you brainstorm with your family some solutions or strategies to help, rather than avoiding it?
  • Remember experiences together can be more meaningful than “things”
  • Take breaks throughout the day to check in with yourself. We often ignore our internal signals until they become urgent. (Ex. Are you hungry, tired, overwhelmed, or need support?) Ask, “What do I need right now?”
  • A 15-minute walk in nature is helpful for resetting your brain and attitude – give it a try.
  • Find little things that add joy to your day and sprinkle them throughout

Lastly, remember to take pictures and to write down the good, the bad and the ugly so you don’t forget what made this holiday so memorable. I’m building my “one sheet” option in Notion that covers everything from gift suggestions, to special events that happen each year and important things to remember and/or do for next year, recipe successes or fails, and most importantly how I felt this year. How will you remember?

I’ve been summarizing our Christmases for years in my journal and it has helped incredibly to reread them each December 1st, but this page in Notion includes the specifics (you can use a notebook if you prefer) and that will ensure that each year is less stressful and more fun.

Wishing you a calm, magical and fun-filled holiday season no matter what holidays you celebrate.

 

The Power of Reflection – What I Learned This Summer

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Sunday Reflection under a treeSeptember is often thought of as a “second new year” as the weather cools and kids head back to school; our routines shift and new schedules make September feel like a new start. It is the perfect time to pause and reflect on the kind of life you really want. What did summer reveal to you about how you want to live, work and feel as we head into the busiest season of the year?

What Can We Learn?

As I look back and think about the summer, I am looking for the learning. No, learning is not the right word. I think it is more about finding the lessons and to learn from them. For example, what recharges me, or drains me? What do I need more of or less of? You get the idea.

I remember the heat and the humidity (here in the northeast we call it HHH – hazy, hot and humid). It definitely limited my outdoor activity and I felt the weather was at times, holding me hostage. My routines were inconsistent, and my newly retired significant other was flinging his very ingrained routines out the window. (There is definitely an adjustment to this new phase.)

There was time for some travel, fun and family activities as well as, home maintenance and landscape projects to complete. I discovered that projects often take much more time than you think even if someone else is doing the work.  The lesson here, is don’t waste the summer on landscape projects.

What did you notice about your summer?

Questions to Consider

  • What do you wish you had more (or less) of?
  • When did you feel the most energized and happy?
  • What did you learn about your boundaries (consider your time, energy, commitments, etc.)
  • Did you spend your time on what is important to you?
  • What insights have you gained from reflecting on your summer?

How to Turn Your Insights in to Action

Reflecting brings awareness about what is truly important to you and what is not. And awareness is often the first step to creating change. So, if you noticed for example, that you liked the slower pace of summer or having fewer commitments, then your next step would be to figure out how to turn your new awareness into action. Perhaps, creating new structures or routines to protect those boundaries or taking time to really consider the “cost” of taking on something before committing to it. You decide.Reflection brings changes

September is an opportunity to reset – not by making “resolutions” or setting unrealistic goals, but by choosing what matters and letting go of what doesn’t. Simple, small changes or tweaks often make the biggest differences.

In coaching the three steps of Awareness, Action and Learning can help transform your awareness, a step at a time into the life you envision. Coaching can guide you into designing “your roadmap” to that life.

Three Things to Add for More Rhythm, Less Routine

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routines add calm like the oceanWhenever I mention the word, “routine” people seem to roll their eyes or instantly say, “Routines don’t work for me.” Maybe they are thinking that a routine is too rigid or it is too much to remember at the beginning and so they give up before giving it a good try, which is about 66 days.

A routine does not need to be “perfect”, but having one reduces the strain on the brain, gives a feeling of being in control, and helps you manage yourself and your time more realistically. If you’re a parent, helping your children design their own routines can encourage ownership and builds independence.

Step 1: Bookends

When creating a new routine, it is helpful to have something to remind you to start or end it. That added structure needs a cue of some sort to help you remember. For example, you could set a specific bedtime and wake up time. Add in a visual or auditory cue to help signal that it is getting close to that time. Reminders on your phone if that works for you, but don’t just dismiss it unless you have started your routine that it is marking.

Getting a consistent good night’s sleep does wonders for your energy level, mood and focus. Not to mention all the health benefits. Keep the phones out of the bedroom to sleep deeper. Clear the clutter and the path to the bed and cover or disconnect the random light sources as they interfere with your body’s ability to maintain the melatonin levels needed for deep sleep. Add in a calming activity to help transition into sleep.

Step 2: Prep and Organize

In a previous article, I mentioned that decision fatigue was real and that each decision you make in the morning uses up some of that finite amount. To save some decision energy for later in the day, you need to minimize the number of decisions in the morning. That means prep whatever you can the night before.

We’ve all heard about putting your clothes out the night before and packing your lunch or work bag and leaving it by the door, but creating special “spaces” for these things, helps you better manage the morning. For example, a landing/launch pad for things going out the door, a specific hook for tomorrow’s outfit and/or space for two pairs of shoes near the door instead of all of your shoes, will save you so much time and stress. Add in a hook for the car keys and your bag and you can greatly reduce that stress.

Organizing the kitchen, your closet, your kids’ clothes, a homework space and the entry way to have just the necessities can greatly cut down on the time it takes to get ready and out the door. Checklists or pictures for younger children to start building their routines (with your support) encourages their independence and makes them feel capable. That’s the way to a great day!

Step 3: Making Connections

Taking time to make connections is probably the most important step of all. How often are we rushing through the day trying to either get things done or get the kids to different activities that we don’t slow down long enough to really connect?

Trying to have dinner together as a family, or even breakfast if that time works better can go a long way towards building a strong connection. Checking in shows you care (just don’t mention homework) and provides an opening for your kids to share that might not happen during the course of a rush here and there evening. It’s a great way to check in with your spouse too. Share good parts of their day or the toughest, doesn’t matter as long as you listen and don’t try to solve their problems for them.

Sometimes, a short walk around the neighborhood can help a child open up about something that is bothering them. Taking a walk alone can also help you connect with yourself, if it’s been one of “those” days. Having a family game night or planning a weekend activity builds confidence and reinforces the family as a team.

For those kids with ADHD, the smallest positives can help to outweigh the negatives they may be hearing all day long. Remember to praise their efforts and not their “intelligence” which they have no control over. Guide and support yourself and your kids to develop routines that work and you will be able to calm the chaos and reduce the stress. And that benefits everyone!

Time Blindness is Real – 5 Strategies to Help

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Time BlindnessHave you ever looked up and wondered, what happened to the last hour? Or scrambled to get out the door realizing you will be late again, even though you had plenty of time to get ready? Well, you are not alone – it happens to a lot of people. It is called “time blindness” and it is related to how you sense or feel the passage of time.

What is Time Blindness?

Time blindness is the brain’s struggle to appropriately sense, track and manage your actions based on a timeframe. It is a result of the chemistry of the brain and can interfere with your schedule, your priorities and your ability to get things done and/or meet deadlines. It may look like:

  • Constantly underestimating or overestimating how long tasks take
  • Feeling like there’s only “now” and “not now”
  • Difficulty transitioning between tasks
  • Forgetting future deadlines until they’re urgent

Why Does It Happen?

Most likely it is an executive function skill that develops in the prefrontal cortex and not something you can control. You can however, try to figure out where you struggle the most.

Time estimation: Is it in estimating how long things will take, or how much time has passed? Being able to “feel” how long it has been can be a challenge.

Temporal foresight: Is about managing the time you have and figuring out when to start on that big project rather than waiting until the deadline is close? It is important to be able to plan out the steps and calculate how much time you will need (in a logical manner).

Working memory: Your working memory holds the information you need in the moment. It has a limited capacity and all it takes is one more thing to remember and you may lose the other 7 things you were holding onto.

Emotional dysregulation: When emotions are running the show, the last thing your brain is focused on, is the passage of time. You may end up making impulsive decisions, procrastinating or hyper-focusing on lesser priorities.

So, when you lose track of time; it’s your brain, not your willpower.

This can result in:

    • Chronic lateness
    • Last-minute scrambling
    • Thinking you have time for that “one more thing”
    • Trouble starting tasks or projects with long term deadlines – or not being able to break large projects into manageable steps and spreading the workload out over time.
    • Struggling to plan ahead
    • Under or overestimating how much time something will take

Strategies to Help:

1. Make Time Visible and Audible – use analog clocks rather than digital as they show the passage of time more clearly. Use visual timers like a time timer or a countdown app and set backup alarms or reminders on your phone for the time you need to leave. Don’t dismiss the alarm until you are actually leaving. Make sure there is a clock within view.

2. Break down time into Blocks – You can divide your day or your activities into blocks that focus on similar tasks rather than an ambiguous plan like “work all morning.” Adults can really only focus for 90 minutes at a time (unless they are hyper-focusing), so make sure your blocks are a manageable size.

Try:

    • 25-min Pomodoro sessions with 5-minute breaks in between
    • 10-15-minute “power sprints” where you work until the timer goes off and then can switch to something else….unless you want to continue.
    • Build-in transition time so your brain has time to process the finished task before starting something new.

3. Anchor Your Actions – also known as habit stacking. Habit stacking is where you attach a new task or habit onto an already existing habit. Make sure it is something you already do regularly without having to think about it, so you can add the new task/habit onto it. For example: “After I finish breakfast, I will check my planner and priorities.”

4. Check Your Reality – Think about the tasks you do regularly and estimate how long you think they take. Time yourself and compare your estimate with the reality. Were you close, or way off? Save this information for when you need to meet a deadline.

5. Work Backward from the Deadline – A deadline, whether it is for a project or an appointment has several details that need to be broken down into their manageable (single task) format before you can estimate when to start the process. For example: If you have an appointment at a specific time, you will need to think about everything you have to do to be ready for it, including what time to leave to be on time. By breaking the big task (arrive on time for appointment) into smaller actions you will need to work backwards. Start with the appointment, now how long will it take to get there? That’s the time you need to leave. What needs to be done before you leave? Do you need to eat, or get dressed or put your work away? By working backwards, you can subtract the times for each step until you have the time you need to do the first thing. Often times we think, it should only take 15 minutes to get there. But in reality, that’s with no traffic or red lights and you forgot to add in finding a parking space and walking to the appointment. Adding a few extra minutes for a contingency plan may save you some stress of hurrying and provide a few minutes of scrolling time.

If you struggle with time, then try these strategies or create your own to support you rather than thinking there is nothing you can do about it. If you’d like some coaching around this topic, our 4 week, 45-minute session, ½ price special begins in July 2025. Find out more: https://square.link/u/LVY4DSS1 or email me: laine@thinkinganddoingskillscenter.com

Coaching Prompt:

“When was the last time I ran out of time—or underestimated how long something would take? What systems might help me next time?”

The Sunday Reset

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Do you love or hate Monday mornings?

 

Sunday ResetSundays are my new favorite day of the week. Over the last 6 months or so, I have developed my own reset plan for Sundays. It helps me start the week off with clear goals and clean laundry.

 

You can adapt this plan to fit your needs by thinking of what would lessen the hustle and bustle of Monday mornings and then get to it. This is about creating the life that you want – and that “fits” your family. Use the ideas however you like.

 

This may be the shortest blog I have ever written and it is definitely the first that is a video. So, I hope you will take 3 minutes and check it out. (Yes, it is only 3 minutes long.)

If you click on this link, it should bring you to my Youtube channel where you will see a PowerPoint of 7 slides that runs automatically. https://youtu.be/5gh7Swi8Cq8