Learn simple and easy ways to be more productive. Being a Yoga Teacher and Yoga Trainer is my full-time job. The majority of my time is spent lesson planning and advertising. These are the way I stay productive.
1. Write it Down
This one is pretty obvious, but having a to-do list is a great way to keep you focused. I start by picking 3 things that I must get done during the day and everything else is just a bonus.
Having a planner helps because sometimes just the digital list doesn't work. When you write you're list down you are more likely to get it done. Having a planner helps me plan out my day, weeks, and month ahead of time.
2. Fouse on One Thing
There is no way we can do a million things at once. Our brain is not capable of working on two tasks. If you want to be productive do one task at a time.
3. Eliminate Distractions
My phone is my number one distraction. When I have my phone next to me, I am tempted to check my social media. Sooner or later I have just waisted 10 minutes. Figure out what distracts you from getting work done and eliminate it!
4. Keep your Workspace Clear
Organize/clean/clear/cleanse your workspace . Cluttery and mess create a disorganized brain. It's hard to focus your brain. Organize paper, cords, pens, and draws. Do what you need to do to keep your space clear.
5. Take breaks
Give yourself time to breathe. You don't have to power through your day. Giving yourself breaks helps you stay balanced. Give your mind time to relax even if it's just for 10-15 minutes. Go outside, stretch, drink some tea, eat and move.
These are the ways I stay productive. How do you stay productive?
Our society today is fast-paced life. When work starts piling up we allow self-care slip by. We order take out, work late, stop working out and suffer.
When we stop taking care of our self we stuffer, and others stuffer with us. When we ignore our basic needs we're prone to think and act violently. If we don't care for our basic needs, we're unable to care of others. For example, you've heard of hangry right? Where you are hungry and angry at the same time. If you are hangry other people get your leftovers. If you don't care for your basic needs not practicing self-kindness, you probably not acting kind to others. How we treat our selves is how we treat others. Be kind to yourself first, then you will be kind to others.
Self-care is not merely about the bubble baths, face masks, pedicures, or massages. Though sometimes it is. Though a bubble bath might be exactly what you need. Giving ourself what we need can be difficult. Practicing self-care involves putting your phone away, stop mindless scrolling and take the bubble bath that you need.
Self-care is tough. It requires practice, discipline, and energy. If your self-care is not what you envision, that's okay. Beating yourself up is not okay. On social media, we see the elaborate posts from friends with their candles, hammocks, soaps, and facials, etc. To be honest, some of us don't have time and we beat ourself up for not having done what others have the time for. Beating yourself up leads to suffering. Self-care is about congratulating yourself for the good you did today instead of beating yourself up for the good you didn't. Congratulate yourself for the little things. Did you shower today? Great. If you didn't, that's ok too.
There are many ways to incorporate self-care into your life. If you feel, sad, exhausted, stressed, anxious, or lonely. Try practicing some of the following practices.
-Practice saying NO. It's okay to say no. When you say no, you say yes to yourself.
-In your journal each day, write down three reasons why you love yourself
-Leave work early go to yoga
-Go for a walk
-Set your phone aside
- Eat your favorite meal
-Read a self-help book
-Make your own beauty product
-Buy yourself presents occasionally
-Curl up and watch your favorite show
-Congratulate yourself for the little things
These are some way's I practice self-care. How do you practice self-care?
May we all slow down enough to see the way things really are. - Judith Hanson Lasater
I love food. I believe the key to living a happy life is eating clean. When I say eating clean I'm referring to eating real, natural, unprocessed food. How can we live our best life on food that was made in a factory? Real food tastes wonderful. Clean eating doesn't have to be complicated nor require restricting. Eating clean should be enjoyable and not a source of stress in your life.
Processed food is high in fruits- corn syrup. This can lead to high levels of cholesterol and increased fat accumulation in the abdomen and liver. Also, processed food contain many artificial ingredients. Look at the nutrition labels. They consist of preservatives, colorants, flavor, and textures. Processed foods are full of chemicals that aren't even listed on the label. Processed food is low in fiber, nutrients, and high in trans fat. Real food is the key to living not processed.
Processed food you may have in your home right now:
Instant Raman & Rice
Instead: Zucchini Noodles to substitute for Raman. Invest in a rice cooker. The rice tastes better and fast to make. (Good for meal prepping)
Instead: Recreate your own. Grill Chicken, make mashed potatoes, make your biscuits and freeze them.
Fruit Snacks/Dried fruit
Instead: Eat real fresh fruit. You can also freeze fruit.
Instead: Have an avocado instead of bacon and eggs. Swap bacon in a BLT for avocado.
You can start eating clean by slowly supplementing your meals with fresh food. On your next grocery trip. Start by replacing your snacks by eating a banana or apple. Maybe make a fresh salad for lunch. Reduce carbonated drinks from your diet. Avoid processed meat. Chose whole grains over processed grains.
Tip: When shopping at the grocery store try shopping on the outside aisles. The inside aisles are full of processed foods.
Everyone is Go, go, go. Most people eat frozen meals because they are quick and easy. In the long run, this can be detrimental to your health. Start planning your meals. Plan your snacks or meals on the weekend so you can grab and go.
With all this being said. I'm far from perfect. I'm not a doctor or nutritionist. I am simply doing my best like the rest of us. I hope you find some advice that helps you eat clean.
I don't like feeling rushed in the morning, nor scrambling around trying to get everything done. This is how I save time in the morning to make sure I get everything done promptly.
1. Write the next day's to-do list
When you plan out the following day you will have less on your mind when trying to fall asleep.
2. Pack your bag, or your lunch
You don't want to spend your day running around making sure you have everything for work.
3. Check the forecast & Pick out your outfit
Checking the forecast will help you pick your outfit but also plan your commute.
4. Shower before bed
I shower before bed. I like to go to sleep clean. Showering before I go to bed gives me more time to get ready for the day and more time to sleep in.
5. Go to bed at the same time every night
This will help you feel more refreshed in the morning and focused.
1. Don't Hit snooze
Get in the habit of getting out of bed when the alarm sounds. Hitting snooze only makes you more sleepy. Step away from the snooze button you will have a more efficient day.
2. Let the sun in!
When sunlight hits your eyes in the morning you this helps you wake up. It tells your brain its time to wake up.
Drink your tea coffee and incorporate some movement and gentle stretching. Maybe even do a short meditation
4. Ignore your phone and T.V.
Don't get distracted. Get ready for work.
5. Set a time to leave the house
Each day you will leave the house at ___o'clock. Set an alarm if it helps.
6. Make time for breakfast
Even if it's it yogurt, a shake, or cereal. Make time to eat.
It might sound like a lot... But its worth it! How do you save time in the morning?
Don't you just hate waking up in the morning feeling sluggish and heavy? I know I do. In an effort not to feel like this ill poor me a cup of tea and splash water on my face. I found something better than all of that. Ayurvedic Garshana also called Dry Brushing.
This summer I took up this ancient practice. I am a Kapha girl and this is must-do during the summer. Garshana is an ayurvedic dry massaged that refreshes and stimulates the skin, lymphatic system, enhances blood circulation, and releases accumulated toxins. Not only does the practice give you great health benefits it also gives you soft silky skin.
I incorporate dry brushing into my routine before each shower. Dry brushing is energizing so its best done in the morning before you shower. You can use raw silk gloves, soft sponge or a dry brush. that gently removes dead layers of skin. If you use a brush make sure the bristles are all-natural.
This is how you do it!
1. Brush your entire body except for face and heart. Brush gently! We brush towards the heart cakra
2. Start by brushing from the bottom of your feet up the front of the legs.
3. When you get to your belly. Brush in a U motion from the belly button.
4. Then brush the palms moving up towards the shoulders.
5. When you get to the shoulders stop. Begin brushing underneath your ears down toward the shoulders. Don't brush your heart cakra.
6. If you are a girl do your brests gently moving towards the heart.
7. Back of the body: Start from the back of the ankles move up the back of the legs stop at the tail bone.
8. Brush from the sacrum out towards the right and the left of the side body.
9. Move to the back of the hands and up the arms. stop at the shoulders.
10. Brush the back of the neck with downward strokes. Brush out from the spine towards the side of the body as you move down the back. Stop at the sacrum.
11. Good! Now you are done! Shower!
This takes about 5 minutes and is so easy to incorporate in your routine. Try it out and let me know how you like it!
It is natural to compare, judge our progress or success via social media. The comparisons that we make can make us feel insecure, depressed or jealous. We are comparing our self to perfectly crafted representations of people life. We don't see the skin that's under the makeup, the anxiety that comes with having a newborn or the bigger picture. People post what they want you to see. I going to share tips on how to find and boost your self-confidence in this digital world.
1. Examine Your Social Media
Scroll through your social media feed. Think about how you feel when you read or see each post. Do you feel inspierd? Do you feel motivated? Are you happy? If you don't feel those things its time to click unfollow. You should do this at least once a week.
2. Ask yourself, what do I love about myself?
When you find yourself scrolling and see the women with the "perfect body" or "perfect hair" stop and think about something that you love about yourself. For example, maybe you love your smile, butt, or skin. Turn those negative thought into positive thoughts.
3. Take a Digital Detox
We're are continually bombarded messages, notifications, and advertisements that are promoted to make us "better". But the thing is we are good enough.
I recommend taking the night off to put down your phone after 8 pm and just be with yourself. Read a book, do yoga, enjoy dinner, take a bath, and spend energy on something else.
4. Start a gratitude practice
Gratitude is something that needs to be practiced regularly. We need to stop thinking about what we don't have and start being thankful for what we do have.
Every day at 3:00 pm I have a gratitude alarm that goes off. When this alarm goes off I open up my notes on my phone to a section I call "Give Thanks". I type in three different things that I am thankful for that day. You can also keep a gratitude journal where your white what you are greatful for.
How do you boost your confidence in this digital world?