3 Reasons Why You Can't Get Into Productivity Mode

When it comes to running your own business, there’s always something productive you can be doing. But some days, you may find it difficult to get into your normal work rhythm. You may feel distracted and struggle to focus on your tasks. You may experience headaches or dizziness. You might also be feeling fatigued.

 

Instead of giving up and watching Netflix for the next few hours, it can helpful to check in with your body. When you stop to check in with yourself, you may find that a simple fix is all that’s required for getting back into your normal productive mode. 

 

Here are three things that can disrupt your natural work flow:  

 

Your body is hungry.

 

When you’re hungry, it’s hard to think things through and that makes decision making difficult. That’s why it’s important that you take time to nourish your body. You wouldn’t set out on a road trip with an empty gas tank so don’t expect your body to perform at its very best when you’re denying it much needed fuel. 

 

You can easily remedy this situation by getting something to eat. But steer clear of sugary snacks. They may give you a temporary burst of energy but that energy will be gone within a couple of hours, leaving your body just as hungry as before. Instead, try to opt for healthier snacks that contain plenty of protein like a handful of nuts or a serving of lean chicken breast. 

 

Your thoughts are scattered.

 

You go to work on one project but get distracted by another one. Then you decide to check your email and catch up on your social media updates. Before you know it, you have twelve different activities open on your screen. 

 

When this happens, you might be experiencing a lack of focus. You have so many ideas and tasks that you don’t know where to start working. In this case, it’s best to pause and make a list. Write down everything you need to accomplish today or this week. Then prioritize these projects by numbering them. Your most important task should be number one so after you’re finished with your list, start there. 

 

Your body is exhausted.

 

There are many things that can cause you to feel exhausted besides a lack of sleep. Emotional stress, illness, chronic pain, and other problems can deplete your energy. When you’re exhausted, it’s hard to work on your business.

 

The best way to tackle exhaustion is to practice self-care. Look at your life and ask yourself what you really need right now. You might need a day off. You might need a sitter to help watch your kids while you work. 

 

You might need to let go of stressful clients or remove projects that aren’t a good fit for your talents. Don’t hesitate to give yourself what you need. If you take good care of yourself, you’ll find it easier to nurture your business.

 

It’s important that you take time to check in with your mind and body a few times each day. When you do this regularly, you’ll begin to notice your body’s rhythms and be able to plan your work around them.

 

Journal Your Thoughts

• When you struggle to get into your normal rhythm, what's usually the cause?

• How often do you pause to listen to what your body needs?

• How do you take care of your body when it has a need? In what ways, do you put yourself on the back burner?

Life After Divorce: Landing On Your Feet

Someone once said that to move on after a relationship takes half the time you spent together. So, if you were in a one-year relationship, it’s okay if you take six months to wallow and reminisce.

 

Yet, that can be much harder to apply to divorce. The waiting period for getting over a marriage that quite possibly spanned the better part of a decade, probably longer, surely takes time. But, you can’t spend the next couple of years of your life feeling sorry for yourself, crying over the marriage that wasn’t meant to be.

 

Your only option is to find ways to get back up and land on your feet. We’re confident that you’ll find yourself again in your time. But, in the meantime, here are a few tips to help get you started.

 

1. Change Your Viewpoint

 

After you’ve been with your partner for so long, it’s natural to feel like you’ve strayed from who you are as an individual. So, after a divorce, you have to re-adjust the way you look at things.

 

Getting a divorce is no longer the stigma that it once was. Just because you’re not with someone doesn’t mean your life is empty or meaningless.

 

On the contrary, you can schedule more time to spend time with friends and family. In addition, you’ll notice that you have more freedom to choose new furniture and try out new recipes.

 

2. Learn from Setbacks

 

Setbacks are disheartening for anyone. Yet, they seem to be more caustic when you’re going through a divorce because, let’s face it, it’s a pretty painful stage of life. There’s no way to sugar-coat it.

 

But, you can teach yourself to make the most of each setback. For example, painful as it may be, you have to look at what went wrong in your relationship.

 

Don’t lay blame; simply lay out the facts. This way, you can use that anger and disappointment to understand what you want and don’t want in a relationship.

 

You can also take this time to work on your own insecurities and failings. As a result, you’ll move from feeling helpless and weak to feeling more empowered and capable.

 

3. Give Yourself Credit

 

As you pick up your life piece by piece, don’t fall into the bottomless pit of feeling sorry for yourself. Instead, be proud of all your hard work and how far you’ve come.

 

You may still not be at the point in your life where you’re making real progress, but you’ve taken plenty of positive steps forward. Celebrate those.

 

For example, give yourself credit if you’ve just made a phone call you’ve been dreading or learned how to do something that was previously your partner’s domain. Those little successes in your daily life should be valued and celebrated.

 

4. Be Grateful for What You Have

 

One way to land on your feet after a divorce is to count your blessings. Look around you at the things you have and the people who care for you. Register as many positives as you can to help you appreciate your life now just as it is.

 

Then, any time you begin to feel sorry for yourself, remember those moments when you felt unheard and unloved by your partner. You probably felt lonely and dejected.

 

Compare that with the support your friends and family give you. Even if you’re on your own, you now have the freedom to go out and make new friends. You can try volunteering, enrolling in a class, or simply becoming a more active member of your community.

 

5. Schedule Things to Look Forward To

 

After a divorce, you’ll find that you probably have more free time than before. You have to learn how to use that time wisely.

 

Don’t spend it all catching up on chores, work, and running errands. Instead, carve out some time for yourself each day–even if it’s just for five minutes.

 

Doing things that you enjoy, like gardening, painting, or just taking a walk, can help lower stress and anxiety. It can also brighten up your mood and add a bit of happiness to your day.

 

Other ideas include:

 

• Joining a book club

• Attend a local art gallery

• Go to a museum

• Host game night and invite a few friends over

 

Conclusion

 

Think of divorce as the end of one path and the start of a new one. But on this one, you’ll do most of the walking alone.

 

The trick is to not look at it as something scary. Instead, take this time to rediscover yourself and embark on a new adventure full of exciting possibilities.

 

5 Choices That Support Mental Health

When a person suffers from a mental health illness, such as depression or anxiety, the first-line treatments are usually mental therapies and medicines. What isn't always talked about are the variable lifestyle choices that affect our mental health. 

 

According to Psychology Today, "That’s a lamentable oversight because lifestyle changes—things as simple as nutrition and exercise—can have a significant impact on quality of life, for any of us, but especially for those dealing with issues such as depression, anxiety, bipolar disorder, and schizophrenia. They can also help minimize the development of risk factors that can lead to conditions like diabetes, cardiovascular disease, and hypertension, all of which are seen at higher rates in those with mental illness, the study noted."

 

Making beneficial life choices can be uplifting. While time and financial constraints may restrict a few people's capacities to make such choices, we all can make small but significant changes.

 

Here Are Five Lifestyle Choices To Get You Started:

 

1. Make Healthy Diet Choices

 

According to studies, our diet can impact our mental health, both positively and negatively. According to new research from the University of Warwick, fruits and vegetables are associated with improved mental health. 

 

This is significant because mental well-being—feelings of enthusiasm, joy, self-esteem, and resilience—can help to safeguard not only against mental health issues but also physical illnesses.

 

2. Cut Back On Your Vices

 

Managing problem drinking or substance abuse is a no-brainer in terms of both mental and physical health. People with alcohol and drug problems are more likely than the general population to suffer from a mental illness, and their health outcomes are far worse. 

 

According to the Substance Abuse And Mental Health Services Administration, SAMHSA,

 

In 2020, 50.0% of people aged 12 or older (or 138.5 million people) used alcohol in the past month (2020 NSDUH)

 

Among the 138.5 million people who were current alcohol users, 61.6 million people (or 44.4%) were classified as binge drinkers and 17.7 million people (28.8% of current binge drinkers and 12.8% of current alcohol users) were classified as heavy drinkers (2020 NSDUH)

 

According to the WebMD, side effects of alcohol consumption include:

 

• Worsening of mental health after the calm feeling fades

• Hangovers including headaches and nausea and vomiting

• Post-alcohol anxiety and/or depression

 

3. Spend Time In Quiet

 

We live in a noisy world. When we are outside, we are encircled by cars honking and public noises created by individuals, and the general hustle and bustle of the surroundings. When we are inside all day, such as at a desk, we are encircled by sounds from dialogues, texting, cell phones, office equipment, and so on. 

 

We also have noises from TVs or radios inside our homes. Our phones are always buzzing, with notifications and of course the very loud call of social media. 

 

Getting some quiet private time can do wonders for our mental health. This will result in more focused thoughts throughout the day. You can even try meditation, which promotes mental health.

 

4. Use Stress Reduction Methods

 

Mental illness sustains stress, and stress sustains mental illness. Taking measures to reduce stress in your life can help to break this destructive cycle. 

 

According to LifeHack, "There are many forms of stress. People do not even realize they suffer from stress. Still, the buildup of small and regular negative thoughts and energy could negatively impact your mental and even physical health. Stress can cause poor mental health in various disorders such as depression and anxiety, personality changes, bipolar disorder, problem behaviors, cognitive (thinking) problems, etc."

 

Effective Stress Management Techniques:

 

• Yoga

• Meditation

• Rest and relaxation

• Progressive Muscle Relaxation

• Deep Breathing

• Eliminating sources of great stress

• Distractions

• Tai Chi

• Unplug

• Spend time doing things that bring you joy

 

5. Discuss Your Problem With Someone

 

If you have things or an issue on your mind, getting it off your chest can help you a lot. It is important to remember that desiring assistance implies strength, not weakness. It has been said that an issue that is partially shared is an issue that is half solved. 

 

When you suppress negative or hurtful thoughts, such as frustration, your mental health suffers. You will feel stressed and tense, and you may not get enough sleep at night. These emotions accumulate quickly, resulting in a somewhat desperate state that you cannot resist, such as depression or stomach ulcers.

Family Life: How to Simplify Family Communication

With all the technical advances today, it’d be easy to assume that family communication has gotten simpler. But families are receiving thousands of messages each day from electronic devices. 

 

Whether it’s the advertisements on your smartphone games, the Twitter chats you follow, or the Pinterest boards you scroll through, you’re being given an information overload. This overload can cause problems in communicating with the ones you love most.

 

Staying connected with your significant other or your children is important. Without communication, family members will eventually retreat into separate lives. To prevent this from happening and to keep your communication line open follow these tips.

 

Give your full attention.

 

If you’ve ever tried to communicate with someone that stared at their smartphone the entire time, then you know how frustrating this can be. It can feel like the other person is saying, “You’re not important to me.”

 

When your kids see you constantly connected to electronic devices, they may be less likely to open up to you and have serious conversations. That’s why it can be helpful to have technology free periods in your day. For example, if your child is a morning person, then consider having a no-technology rule at breakfast. This gives you and your kids time to connect when they’re at their best. 

 

Build a foundation of love and trust.

 

If your loved ones feel like they’re going to be judged, they’re not going to communicate with you. An essential ingredient to healthy family communication is kindness. When your child or significant other is talking, don’t rush to make a judgement. Instead, try to ask open-ended questions like ‘how did you feel when that happened’ or ‘what are you going to do about this situation’. 

 

Listen to body language.

 

When it comes to communication, few things are more helpful than body language. During conversations with your kids, take a moment to analyze their body language. Are their words defiant but their eyes are filled with fear? This extra bit of information can make a big difference in getting to the bottom of what’s bothering your loved one.

 

Discover what you want from your heart.

 

Understanding what you want and need from your relationships is an important part of communicating with loved ones. For example, it might be that you feel loved when someone performs an act of service for you or when someone offers words of affirmation.

 

When you know what your love language is, don’t be afraid to ask for it. You might say, “Mommy’s feeling sad. Can I have a hug?” 

 

Of course, your children can’t provide for all of your emotional needs. But when you express what you want, you’re sending the message to your kids that it’s OK to ask for support in the way that they need it.

 

Communication is a key part of any relationship. If you make a mistake in communicating with your kids, don’t be afraid to be humble and apologize. This keeps your communication lines strong.

 

Reflections And Intentions…

 

1. When a loved one is speaking, how do you communicate that you're listening? Do you nod along, put down your smartphone, etc.?

            

2. In what ways do you ask for support or comfort from your loved ones?

 

3. Does your family have technology free time periods? Why or why not?

 

Family Life: 5 Steps to Creating A Family Vision Board

A family vision board is a tool that can be a fun way to represent your goals as a family. With a vision board, your family can visualize what life will be like when you accomplish your goals. It can also give each member of the family a feeling of purpose while doing everyday tasks. 

 

It’s difficult for kids to understand that your family is saving money for a dream vacation when they’re eating leftovers or buying second hand clothing. This is because kids don’t always see the long-term payoff of short-term sacrifices. But when you have a family vision board, you can show your kids pictures of your dream vacation and encourage them to think about how much fun they’re going to have in a few months.

 

Ready to create your own family vision board? Here’s how to get started now…

 

Step #1: Gather your family.

 

It’s important that every member of your family contributes to the vision board. When your kids feel like they’re part of the process, they’re more likely to take ownership and work toward your family’s goals.

 

Step #2: Schedule it. 

 

You’ll want plan for time to work on your vision board. Even a small vision board can take several hours to complete. If you don’t have a lot of time for family activities, you can break up the creation phase into several small meetings.

 

It’s important that you make these meetings fun for your family. Consider having special drinks or snacks as you work on your board and encourage each family member to dream big.

 

Step #3: Decide on the format.

 

Now that you’re ready to get started, you’ll want to consider what format is going to work best for your family. Your family can create your vision board as a poster, a scrapbook or as a digital slideshow. If you’ll be creating a poster or scrapbook, you’ll want to gather plenty of supplies like scissors, tape, old magazines, and even paint.

 

For a digital vision board, you can create your board inside a program like Photoshop or GIMP. If you’re not skilled with graphic design, don’t worry. There are plenty of websites that allow you to create a vision board online. 

 

Step #4: Consider your family’s goals.

 

Now comes the fun part. Start talking with your family about your core values, people you’d like to meet, places you’d like to visit, and adventures you’d like to have. Where do you want to be as a family in five years? 

 

If you’re overwhelmed with ideas, it’s OK to divide your vison board into sections. You could create sections for academic goals, travel goals, or career goals. 

 

Step #5: Stay positive.

 

Creativity requires positive energy. If a family member says something negative, have them write that thought down then crumple the sheet and toss it into the trash. Explain that letting go of negativity is essential to dreaming big.

 

A family vision board can be a lot of fun to create. Let every family member contribute to it in some way. This will help you bond as a family and allow you to support each other’s goals. 

 

Reflections And Intentions…

 

1. Has your family created a vision board? If not, when can you schedule time so you can do this fun family activity?

            

2. What did you learn about your family members by creating a vision board together?

            

3. Looking at your vision board, how can you show support for each family member's goals?

 

Family Life: Stop Comparing And Decide What YOU Want

Kids have a tendency to compare their life to their friends’ lives. They might argue over who got more gifts for Christmas, who has better clothes, or who’s more popular at school. As a parent, you probably tell your child not to compare. 

 

It’s easy to tell your kids to stop this habit, but it’s not easy to model it. When other families in your neighborhood move to bigger homes in better neighborhoods, you might feel the pressure to do the same thing. 

 

When your friends travel more often and further away, you might feel that your family is lagging behind. Even simple things like your child’s birthday party can cause you to compare, so you spend time and money planning an elaborate party that’s better than their friends’ parties. 

 

Is Comparison Making Your Family Miserable?

 

Like your kids, you may feel the need to measure up and prove that you and your family are just as good as everyone else. But constantly trying to outdo everyone else can cause you and your family members to experience overwhelm, burnout, depression, and even panic attacks.

 

Maybe you recognize some of your own comparison habits or the habits of your children. The good news is that you can undo the damage with time and practice.

 

What Do Kids Really Want?

 

As a parent, you might be tempted to believe that what your child really wants is the latest gaming console, the best clothes, or the hottest electronics. But social experiments like Ikea: The Other Letter show that children prefer quality time with their parents to gifts and expensive luxury items. 

 

You don’t have to move your family to a remote cabin in the mountains in order to spend more quality time together. You can play board games, go on a hike, or build a fort in the living room. Even simple things like going to the grocery store together can be special if you and your child power off the electronics. By disconnecting with technology, you and your child will find it easier to connect with each other. 

 

How Can You Inspire Your Kids?

 

Another helpful way to end comparisons is to create a family vision board. This lets you and your kids define what you value most as individuals and as a family. You can use this board to guide you when making family decisions so that everyone feels heard.

 

You can also help your kids stop comparing their lives to their friends’ by getting them involved in events for those in need. When your child volunteers at a soup kitchen every Saturday, they gain perspective. They begin to understand that there are worse things than having leftovers twice a week. When you encourage your child to help others, you’re teaching them to develop an attitude of gratitude and creating a desire to serve others. 

When it comes to comparison, understand that it can take some time to change your family’s attitudes. Keep working at it and encourage your kids to hold you accountable, too.

 

Reflections And Intentions…

 

1. Who do you find yourself comparing your family to? In what ways do you compare?

            

2. When your kids start comparing themselves to their friends, what advice do you usually offer? Does this advice seem to help?

            

3. How can you get your kids involved in activities that help those in need?

5 Tips for Delegating Effectively

One of the quickest ways to burnout is trying to do everything yourself. You need to be able to recognize what is absolutely necessary for you to be doing, and what you can give others to do. In fact, good delegation can result in improved productivity, efficiency, and reduced stress. 

 

In what follows, are tips for delegating.

 

1. Always be very clear about what you expect

 

If you do not do this, then the work that gets done is surely not going to match your expectations. Be very specific. For example, if you want someone to write a letter for you, be sure to tell him that you expect an introduction, a conclusion, tips written out in point form, saved in doc format, and so forth. You may even want to give him an example of another letter so that he can see what you are talking about.

 

At home, if you are delegating some of the chores to your children, be sure to provide them with a checklist that reminds them of everything that you are expecting them to do. For example, if one of your children is responsible for cleaning the bathroom, then be sure to list all tasks that need to be completed such as wiping down the countertops, cleaning the sink, changing the hand towel, etc. Otherwise, without this list, something is sure to be forgotten. 

 

2. Create standard operating procedures

 

If you plan to delegate use of a particular type of software, for example, you might want to document step by step how to use it or what you need done. An affordable program that would allow you to document procedures is "Clarify", as it allows you to take screenshots and add text explanations. 

 

3. Do not over-delegate

 

You need to recognize the difference between the tasks that require your input and those that do not. In other words, delegate those tasks that do not require your expertise, but you do the work that requires your skills and expertise. 

 

An example might be an Occupational Therapist working in a nursing home. The Occupational Therapist is the only one with the knowledge and expertise to prescribe the right kind of wheelchair and cushion for a resident who is leaning severely and is at risk of long-term postural issues, but it is not necessary for that Occupational Therapist to be fixing the wheel locks on the wheelchair when that can be delegated to maintenance, a Rehab Assistant, or the equipment vendor from which it was purchased. 

 

4. Continue to be involved even when you delegate

 

Do not expect just to hand off a task to someone, and expect it to come back to you a month later exactly as you wanted it. To ensure that the work gets done the way you want, be sure to check in on a regular basis with the individual that you are delegating the work to. This will ensure that if there are any problems, you catch them early so that they can be corrected. In saying this, you also have to be careful that you do not micromanage everything either. Otherwise, you are setting both of you up for frustration and failure. 

 

5. Show your appreciation

 

People want to feel appreciated, and like they are valued for their input. Be sure to say "thank you," and show your appreciation to those you delegate your tasks. 

 

Using Stephen Covey's Methods to Set Priorities to Prevent Burnout

A huge factor in burnout is the stress related to feeling like you do not have enough time to get everything done in a day. It can feel like everyone wants you to attend to things immediately, even things that are not really that important! Our bodies are not machines, and it is important to remember that we cannot treat them as such. This is why learning how to set priorities is so important. 

 

Surprisingly, there are many people who do not know how to do this effectively. In what follows are methods to set priorities in your life.

 

"The key is not to prioritize what's on your schedule, but to schedule your priorities." – Stephen Covey

 

Stephen Covey has created a quadrant grid that is helpful in determining where you are currently spending your time, and where you should be spending your time. 

 

According to Covey, tasks can be separated into:

 

1. Urgent and Important

 

These are the things that absolutely need to get done right away. For example, if you are at work and a report is due by 2 p.m. when you have a meeting to attend, that becomes the priority.

 

2. Not Urgent and Important

 

These are the things that most people do not spend enough time doing. These are the kinds of tasks that are important for long-term growth and development. An example may include wanting to create a more efficient system of getting your work done, but it always seems to get thrown to the bottom of the pile because the urgent tasks (both important and unimportant) always get attended to first.

 

3. Urgent and Not Important

 

These are the things that are not important, but someone else wants you do deal with it immediately. An example may be that your television, which you never watch, breaks down, and your spouse wants to go out and buy a new one immediately even though you don't feel the same way about the situation.

 

4. Not Urgent and Not Important

 

These are tasks that you do, but are often time wasters or meant to be a distraction. A good example might be Facebook. 

 

Now, you want to create a list and figure out where your "to-do" daily tasks fit in these categories. You can get back more hours in your day and week by simply tweaking what you are already doing, and reorganizing and regrouping your list. This can result in less stress, and less chance for burnout in the long run. 

 

5 Ways to Avoid Burnout When you Work for Yourself from Home

Working from home has many perks such as flexible hours, avoiding being stuck in traffic, and increased career satisfaction and happiness. If there is one disadvantage to working from home though, it would be that it is harder to separate your work life and your personal life as both often co-exist in the same space. Although most people would agree that the advantages far outweigh the disadvantages, burnout is still a possibility for those who work from home. In what follows, are ideas of ways to avoid burnout if you are working from home.

 

1. Set work hours and stick to them

 

Although your hours may be flexible, it is still a good idea to set your hours and stick to them as much as possible. When you have worked those hours in the day, then you are done your workday, and it is time to put work away until the next day. Because you work from home, it can be very tempting to work long hours, but do not get stuck in this rut on a regular basis. 

 

2. Treat your work hours seriously

 

When you set your own hours, sometimes your family and friends may not understand that just because you are home, that you are not available. For example, just because you are home, does not mean that you are automatically the backup sitter if your sister's daycare worker suddenly calls in sick. It can also be tempting to meet up with a friend for coffee, but if that coffee date turns into a two-hour visit, that is two hours gone during your workday. Instead, plan for meeting with friends outside of your set work hours. 

 

In addition, be sure that you are not running errands during your work hours for your spouse, or that you spend your time doing laundry and the dishes instead. 

 

Furthermore, if you have young children of your own, make sure that they attend daycare during your work hours as it is next to impossible to get much work done when they also need your attention. 

 

Because no one is watching you, it is also easy to waste time checking Facebook and email messages. Be sure to limit your time with these activities. 

 

3. Plan and schedule family and personal time

 

In the previous two points, we have discussed planning and setting your work hours. However, you need to remember to plan and schedule the rest of your life too. Be sure to plan family game nights and exercise sessions into your schedule. Write them down or put them in your phone's calendar and be sure to follow through with them. 

 

4. Plan rest periods during your workday

 

If you really like the work you do from home, then it probably does not even feel like work. However, it is still important to give your body and brain a rest by taking breaks. You may need to set a timer to remind you every two hours to get up and do something else. A good break may be getting up and running on the treadmill while you watch your favorite television program. 

 

5 .Do not skip meals

 

This seems like common sense, however it is easy to do when you are alone at home. After all, a large component of meals is the socialization aspect, and there is no one to socialize with when you are by yourself. There is also no cafeteria like you find in a lot of work sites, so you also have to prepare your own food at home.

 

By ensuring you eat healthy meals and snacks throughout the day, you are ensuring that your body is getting the right nutrients and energy it needs.