You likely already know that good time management skills help add those beloved check marks to the ToDo list. Yet, it can also help reduce your stress level and improve your quality of life.

It’s easy to get overwhelmed by the multitude of tasks to be completed each day. Adding to the frustration, it seems like days literally fly by, landing us at the end of it feeling like we haven’t accomplished much.

A daily time log is a simple way to evaluate how effectively you are using your time.

For five days, keep track of your time and how you are spending it. Log when you wake up, how long you shower, your commute time and other daily activities. Then review your log to identify where you can spend your time better. For example, if you find that you make multiple errand runs a week, consider keeping a list of needed items and consolidate your errand runs into one.

By mindfully tracking your time and then making needed adjustments, you may actually find you have more time than you think.

© 2010 copyright. Susan Liddy, AspireLifeCoaching.org. All rights reserved.

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What is your greatest time waster?

Jennifer Love Hewitt’s popular television show, Ghost Whisperer was recently canceled. Although I couldn’t say how she is handling the news, I think it is fair to assume that she is likely disappointed. After all, the television show that she starred in for the past  five years is coming to an end.

We all experience disappointment in our lives. Whether we are celebrities, millionaires or the “average Jane”. Here is a coaching tip to help you deal with life’s disappointments when they occur.

When something disappointing happens:

1.) Allow yourself to be disappointed. it’s okay to feel this way. Instead of pushing the disappointed feelings away, make it okay for them to simply be there.

2.) Embrace your truth! Don’t make up false limiting beliefs about yourself based upon the situation. You really can feel good about yourself and feel sad about something that didn’t work out the way you wanted.

3.) Shift out of expectations. When we expect something to go one way or another, it more likely leads to disappointment. See how you can allow yourself to accept “what is” instead of struggling to make it be a certain way.

4.) Finally, see the disappointment as a doorway to something new and perhaps better! Jennifer Love Hewitt may no longer have the Ghost Whisperer, yet something fantastic is surely being designed for her that she will now have room for.

© 2010 copyright. Susan Liddy, AspireLifeCoaching.org. All rights reserved.

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How do you handle disappointment?

If you’re like most people, you probably have a running inner dialogue that seems to accompany your every task. It’s the voice of “Little You” inside your head. Little You™ is a younger version of you… the child inside who speaks your fear. Little You can also be the voice of the schoolyard bully. “You can’t do that!”

Little You™ is only trying to protect you when she pipes up… but ultimately this negative self talk makes you second-guess yourself. It will keep you from doing the things you really want to, and stop you from growing as a person.

Think about how many times the negative voice piped in and kept you small. What did Little You say? Did it sound a little like this?

• “Why bother with a diet and exercise plan? You’re just going to gain it all back and then some!”
• “You aren’t any good at (wiffle ball, math, cooking, speaking in front of an audience… fill in the lank)!“
• “No one wants to hear what you have to say!”

Now think about all the things that you WOULD have done were it not for that little naysayer in your head. What if instead of always bringing you down, Little You felt confident and sure of herself?

There is another voice in your head… the powerful, wise voice of your “True Self” or who I call True You™. She’s the one who knows your answers and what you value. It’s her voice that we want to listen for and honor. She says things like,

• “Hey, why not try out a new, healthy eating and exercise routine? I could drop a few pounds, feel better, and look great in my bathing suit this summer!”
• “I’ve never really tried (wiffle ball, math etc.) but why not give it a try and see how well I do?
  
• “Speak up! You might change someone’s mind (or life) today…”

Here are some tips for quieting the doubts and fears of Little You, and replacing these with positive, empowering thoughts that come from your strong, capable, empowered self.

1. Be mindful of what Little You has to say. Sometimes we’re so used to our own inner dialogue that we don’t even realize just how hard on ourselves we really are. The next time your brain tells you “Give it up,” “No you can’t,” take note. You’ll begin to realize how very often the person psyching you out is YOU!

2. Offer Little You some comfort and reassurance. If your inner self talk is telling you to don’t bother, etc., then examine the old feelings that are surfacing to cause this doubt and fear. Honor these feelings… then move through them to empowerment and “Yes, I can!”

3. Ask yourself, what bad do I think could happen? Whatever you think that is… that’s your fear. You’ve just identified your fear… the thing that’s stopping you from going full speed ahead. How will you know if you don’t try? What if Little You is wrong, and you’re missing the opportunity of a lifetime?

4. Work through the fear. Think of a little child, first learning to walk. Does the child just get up and start walking? No… she falls down at first… a lot! And then she gets up and tries again. That’s working through the fear. You and Little You can do this, one step at a time.

5. Reward yourself. Even if whatever you attempt doesn’t turn out perfectly, the great thing is that you did it. You moved through the fear and tried something new and different. Give yourself a pat on the back, a high-five and don’t forget to give Little You a “big hug!”

6. Practice using the voice of “True You”. Each time your negative self talk creeps in, put a stop to it. Instead of “Why?” ask yourself, “Why NOT?” Instead of “forget it,” tell yourself, “What have I got to lose?” Instead of No, Never, Don’t, try “Maybe, probably, yes!”

Before you know it, the voice in your head will be urging you to do, say, and try things you never thought possible!

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What is True You™ saying to you right now?

You’ve probably heard that meditation is a very effective way to invite peace and relaxation into your world. It’s a method of quieting the mind and calming the “vibe” you unconsciously send to others. Some people think that meditation is something that can only be achieved by the Spiritually Enlightened, or that you must be alone, in the dark, repeating the sound “Ommm…” to meditate.

In fact, you can enjoy the benefits of this ancient practice by doing what is known as “active” or “walking” meditation. This can be accomplished at any time of day, no matter where you are.

Want to try it yourself? Start with this little exercise at home:

Take a leisurely walk around the house…

• Put your shoulders down and lift your chin skyward just a bit.
• Make your steps slow and deliberate, focusing on walking heel to toe.
• Breathe deeply as you do this.
• Consciously release all the tension from your body as you soften your mind and allow it to wander.
• Soften your gaze as well.

Once you get good at walking meditation in your home, try it in the “real world” as you go about your day. Notice how being in this state of mind affects your thoughts and actions.

• Do you feel calmer and more at peace?
• Are you becoming more mindful of what you’re saying and doing?
• Do you find that you’re more likely to think before you speak?
• Do people seem to treat you differently now that you exude this sense of calm?
• Do you feel more confident… alive, and aware of what’s happening both inside and outside of you?

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What ways do you think active meditation might empower you in your daily life?

Did you know that more than 25% of Americans would say that they procrastinate chronically? Good way to combat procrastinating is to minimize distractions… Facebook, Television and eMail are good places to begin.

Study Source: University of Calgary,Professor Piers Steel. Published by the American Psychological Association, 2007.

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Are you one of America’s 25%?

Many women who work in an office environment don’t tend to move around much during the day. We are tied to our desk or office, glued to the computer, or on the telephone. This sedentary work style isn’t good for your health or for building strong relationships at work.

Here are some quick tips to get you on your feet:

1.) Instead of using interoffice mail to send paperwork to a co-worker, leave your desk and walk it over.

2.) Use eMail as it empowers you, yet for the short/quick communications, walk over to the recipients office and tell them in person what you’d like to say.

3.) Invite co-workers to eat lunch with you in the company break room or cafeteria. Make is a No-Work zone and only engage in fun conversation about your lives.

4.) Take advantage of your company’s employee satisfaction programs such as the in-office gym or bag lunch workshops. This will not only get you out of your office or cubicle, it will get you connected with your other co-workers.

5.) Have a walking meeting – people actually think better on their feet so for your next weekly staff meeting, why not doing while walking?!

6.) Lastly, when it comes to the “around-the-cooler” chats with co-workers be wary. This is typically the place for gossip, office politics and complaining. Instead, invite the co-workers who you resonate with to a quick cup of coffee where you can sit down together for short breaks to chat about what is meaningful and uplifting.

©2009 Susan Liddy, AspireLifeCoaching.org, All rights reserved.

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