Time is an asset we should value everyday. How many times do you hear ( or say ) the words "I don't have time" to exercise, cook, shop, eat , spend time with the family, meditate, write, or to be truly be productive .
Life is busy, but carving out some time in the day lets us take control of our schedules rather than our schedules control us.
Here are some tips that you can use to help you carve out that extra time in your day you need and deserve. Make sure you use it the best way possible so you can utilize this gift of time wisely.
Rise and shine
Start your morning off with a purpose and set the tone for the day. Research says, how you spend the morning will influence the rest of your day. My favorite and most important time of day for me is in the early morning. This time works well as there are less distractions and interruptions, your mind and body are fresh and ready to go. For woman, our cortisol level is the highest ( helping us wake up and go) for men, it’s testosterone. If you set your alarm clock just 30 minutes earlier, you’d be amazed what you can accomplish with that small change.Just 30 minutes could give you that time to meditate, journal, read, food prep, exercise or begin your day in a calm and organized state.
Time Blocking (the night before)
Spend a few minutes the night before and book that time on your calendar for you. Write it in as an appointment that is a top priority. By committing to a time and writing it down you are more likely to get it done. It's important and so are you ! ie: Workout classes, run, bike, yoga, hike, meditate, your grocery shopping, your food prep, or even some family time. You get to decide what would make the perfect day for tomorrow .
Turn off your tech
There are so many things competing for our attention. By turning off your tech ( phones , emails, IG, Twitter, notifications, etc) you will be able to boost your ability to concentrate! Did you know the average person checks their phone 150 times a day and emails 20x a day? You don't need to turn off your phone or emails completely, but you should have some blocks of time when you don't check it all or take calls so you can focus on important tasks. Don’t open the door to communication overload. It's amazing what you can get done, and the time you can free up when you” shut off” even for 30 minutes.
Stop Multi-tasking and start single tasking
Don't sweat the small stuff. What do you really need to do and get use to “single- tasking”. Figure out what your core work activities are and drop the rest. Some tasks really don't need to be done as often or even done at all. By focusing on the important things and dropping the "fillers" you will create more time for yourself, your body and your mind ie: Write a list in order of priorities and drop the last half. You can also try the “Pomedoro technique”. Focus on one task for 30 minutes, take a 5 minute break and continue or start a new one.
end of the day
If there is no way your morning can start any earlier, book time directly after work or when your day ends. By having a friend, group, a team, or workout partner you are more likely to be on time and not be late or find an excuse to ditch out. By sticking to this commitment, you will find that your work actually becomes more efficient during the day so you can have that time for yourself after, not to mention how good you will feel. But if thisis the only time you have to take that extra hour to relax, walk the beach, or even get that extra hour of sleep by all means take that for yourself. Only YOU know what you truly need at the end of the day .
Making that extra hour in your day is possible. If it's not, ask yourself... is this something I really want or need and Is it achievable? Do you need some help and support getting there? What is really holding you back or are there the same excuses? Are you taking on too much, Is the rush real, will I be present, affective, and genuine?
Deep Breathe
Make the commitment to yourself and your health for that extra hour needed that you (and your body) very well deserve.
In Health, Lisa Fallon Mindel CHHP AADP